🧠 Reflection ​ Happy Monday Sunday Shift. Or happy Sunday Shift. ​ I have moved my own very personal reflections to Mondays. And one thing I want to kinda normalize is, again, progress over perfection. And the impact of most of the time. ​ So it is Monday, and I realized last Monday was my first Monday back from being on vacay. And guess what? I forgot to carve out time to reflect on my own weekly Sunday Shift. Even though I really only spend about 5 to ten minutes on it. It's really an efficient process for me that brings me so much fuel, joy, and direction. ​ I think it was just a lapse of lots of priorities. And I just missed it. That's all. ​ And the reason I wanna say that is I almost wanna normalize it. Because I actually don't think it matters in the big scheme of things. Like, how many weeks are there in a year? If I show up for ninety five percent of them, I think I will have tracked the year a lot more intentionally and self led than if I didn't do it at all. ​ All good. Moving on. ​ Ironically, it was a lot trickier on vacation to have one on one time with the kids, I realized. ​ I was able to have a few moments with my super early bird son, because we were both early to wake. But with my daughter it was kinda hard, because there's just a lot of whole family opportunities and you never really did want to leave anyone behind. ​ And I went on our first adventure bike ride with my little guy who's three, who just learned how to ride his two wheeler this summer. It was the first time I thought his control and understanding of the rules were strong enough to go on a real bike path, because we've been practicing going to his weekly soccer. ​ And oh my gosh. It was so fun. I felt like I was with a movie star, because everybody was just cheering for this little guy, this three year old on his two wheel bike with no training wheels. ​ He rocked it. That was just super fun. ​ I forgot to bring the funny book on vaca, btu reading it now. So far it's about death and funerals so we will see. But I spent a lot of just mindfulness, meditation moments of the simple kind. Just what am I hearing, what am I seeing, what am I smelling, all the senses.

Happy Sunday shift day! 🌟 1) One thing I'll admit: in summer, I have more ice cream. But even then, it's just once in a while. 🌟 2) It's worth looking at the big picture: what does it actually give you? If you need to reduce, the guideline gives you something to aim for. But ask yourself what it's been filling. If it's a tool for you right now, cutting it back will leave a gap, so it's worth exploring other tools too: grounding tools, nervous system tools, whatever else actually meets that need. ✨ This week, you lead you. What's more common, and what we don't talk about: we see all the before-and-after pictures, but nobody shows the after-after. I don't think that's very honest. Research is starting to track people longer term, because what is success, really? After twelve weeks? After six months? Or is it success only if someone's grown the behavior change in a self-led way, one they're actually aligned with and can sustain for life? That's why we use the Good, Better, Best framework. We already plan for life to happen. Good is your hardest week version, and I mean it, if you wouldn't do it on your absolute hardest week ever, take it down a notch. Better is your average week. Best is your stretch goal when everything aligns. All the same flavor, just different levels. 🔎 This week's lens: Nourishment, Sweets. Here's what it could look like, modeled for you: Good: Just notice. Track how many times you have a commercial sweet or pastry this week. Better: One less than your usual count. Best: Land under 3 for the week, the Mediterranean target. Feel free to copy this, tweak it to be true for you, and post it as your own... or set something completely different. You know yourself best. 🔎 Not sure where to start? Try the Sunday Shift Prompt (it walks you through it in under 5 minutes): https://shiftpmos.com/sunday-shift-prompt Post your Good, Better, Best below and tag it #shift. 🌿 Reflection Questions Choose one or all:

Happy Sunday shift day! 🌟 1) The goal is showing up. It's not the magnitude of the goal. 🌟 2) You are fantastically amazing. And you deserve to show up for yourself. This is a safe place to do it, in a way that breaks free from all-or-nothing thinking. ✨ This week, you lead you. My goal for this community is to inspire you to trust yourself again, and to be conscientious about the external sources you lean on. There's a time and place for outside guidance, learning the mechanics, the technicalities. But when it's a hundred percent delegated to that external, I see it fail people time and time again. I want you to trust yourself as the caster of your own life: to troubleshoot, to develop discernment and critical thinking, and to lean on your own good judgment for your next move. That's what the Sunday Shift is, an invitation to practice exactly that, every week. That's why we use the Good, Better, Best framework. We already plan for life to happen. Good is your hardest week version, and I mean it, if you wouldn't do it on your absolute hardest week ever, take it down a notch. Better is your average week. Best is your stretch goal when everything aligns. All the same flavor, just different levels. 🔎 This week's lens: Movement. Here's what it could look like, modeled for you: Good: Put on your shoes and step outside after dinner. Better: Take a walk around the block. Best: Walk for 15 minutes. Feel free to copy this, tweak it to be true for you, and post it as your own... or set something completely different. You know yourself best. 🔎 Not sure where to start? Try the Sunday Shift Prompt (it walks you through it in under 5 minutes): https://shiftpmos.com/sunday-shift-prompt Post your Good, Better, Best below and tag it #shift. 🌿 Reflection Questions Choose one or all: - The more we connect movement to something beyond a body result, the more robust that relationship becomes. So what's the reason you like to move? For me, in a season that feels crunchy, it's modeling it for my kids. I hope they'll move their bodies for the rest of their lives and see how important it is. How about you?

Happy Sunday shift day! 🌟 1) Working one-on-one with folks, I see a lot of beans, and a lot of mixed reviews about how they make people feel. Here's what I want you to know: beans are a powerhouse for fiber and plant-based protein, so good for your microbiome. But there can be an adjustment period, and that's okay. Start slow, and talk to your healthcare provider about Beano, an enzyme made specifically for breaking down beans, available almost everywhere. It's usually my top first recommendation to help people through that transition. 🌟 2) There are so many types and methods now too, even bean pastas or crackers. If you're not a big fan, try blending lentils into pasta sauces for more fiber and plant-based protein. Canned beans are shelf-stable, easy in your pantry, and gentler if you're sensitive to gas: the fermentable sugars dissolve into that liquid, so rinsing and dumping it makes them easier than from scratch. If you're making them from scratch and feeling great, no need to switch, this is just a troubleshoot for anyone who's struggling. ✨ This week, you lead you. Why am I such a fan of not measuring speed? It's anticlimactic, I know, it's what sells, it's what everyone wants. But after being in practice since 2010, I've seen the roller coaster too many times to keep pretending life is linear. People can push hard for a short stretch, but that's often far from what they can actually sustain for life. They hit the outcome, celebrate it, and then don't know where the middle road is. That's why we use the Good, Better, Best framework. We already plan for life to happen. Good is your hardest week version, and I mean it, if you wouldn't do it on your absolute hardest week ever, take it down a notch. Better is your average week. Best is your stretch goal when everything aligns. All the same flavor, just different levels. 🔎 This week's lens: Nourishment, Legumes. Here's what it could look like, modeled for you: Good: Just notice. Track how many times you eat beans or legumes this week. No changes yet.

🧠 Reflection ​ Checking in on my goals this week. Quality family time, laughter, and movement. ​ One of my highlights of the trip so far: my nieces have started joining me on my runs. They're in those preteen and teen years, and it's turned out to be a really fun way to connect with them. ​ Generally, lots of really good quality family and friend time. ​ Ironically, not as much one on one time with the kids as I'd hoped. ​ One thing we've been doing as a family that's been so fun is a cartooning and drawing camp. It's inclusive of all ages, so we've all been learning to draw together. ​ 🌿 My Learning ​ I'm quickly reminded of how you kinda get downgraded when the kids see people they don't get to see very often. They're just so overexcited to be around cousins and all of that good jazz. ​ It's a good quality problem. I know those moments will come. It's just on the front of my mind now, because I'll have to jump on those opportunities when they show up. ​ ✅ Good / Better / Best Goals ​ Good: Move my body every day, in whatever way the day allows. Be present with them. ​ Better: Run most days. Be present in the spontaneous one on one times. ​ Best: Running every single day. Adventure. Intentional (planned) one on one time. Left the funny book at home :s so just taking in the funny moments as they happen. ​ 🎯 Intentions for This Week ​ → Family and relationships first ​ → Run every single day ​ → One on one time with each kid, ​