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10/20/2026

Taking action can look like:

Going for a walk instead of sitting on the couch

Packing your lunch instead of getting drive thru

Working out with intention instead of going through the motions

Drinking diet soda instead of regular soda

Cooking a meal at home instead of picking up a pizza

Eating fruit and vegetables instead of avoiding them

Going to bed at a regular time instead of going to bed whenever you feel like it

Take action that you can do!

10/19/2026

This post is intended for myself but maybe it will resonate with you too?

I know that I am not the only one who’s experiencing feeling off, although social media will tell you that this is the time where you should feel like the stars are aligned.

Maybe it’s because the seasons are changing, the structure and routine of sports has ended, or perhaps it’s just a temporary thing that makes me feel off and it’s just something that needs to be worked through.

Anyways!
I have 2 choices- keep complaining or take action

I choose to take action.

I was tired but I did it anyways.

2 Choices-
Complain and continue this “off” feeling
or
Take Action and do something about it

You don’t have to do all the things.

Start with one thing 💚

10/11/2026

Think about being ONE day ahead, that’s it!

If you can do more days, great! But be prepared for at least one day ahead.

Do whatever it takes to stay ahead and helps you stay on task.

For me personally it’s:
Writing out and scheduling my workouts, cooking at least one protein and some form of a carb such as rice or potatoes, setting out my clothes for the next day, setting up the coffee pot for the next morning, packing my first two meals, and going to bed at my bedtime

What’s one thing you can do today to make tomorrow better?

10/06/2026

Please for the love of all stop avoiding fruits and vegetables!

Eating fruits and vegetables is one of the easiest ways to improving your overall health.

How?

Fiber in fruits and vegetables
Helps support healthy digestion, regular bowel movements, and feeling full and satisfied after meals.

Heart health
Eating more fruits and vegetables is associated with better cardiovascular health and can help support healthy blood pressure and cholesterol levels.

Vitamins & minerals in fruits and vegetables
They provide nutrients such as vitamin C, vitamin A, potassium, folate, and vitamin K that your body needs to function properly.

Weight management
Fruits and vegetables are generally nutrient-dense and relatively low in calories, while their fiber and water content can help you feel fuller.

According to the American Heart Association:
A serving size of fruit = 1 medium size (baseball or fist size), 1 cup fresh, frozen or canned or 4 ounces of juice

A serving size of vegetable = 2 cups leafy greens or 1 cup cooked greens, 1 cup fresh, frozen or canned or 8 ounces of juice

Be honest!
How many fruits or vegetables do you eat on a daily basis?

10/05/2026

I have a question about having goals but living day to day…

How’s that working out for you?

My guess is that it’s probably not going how you would like it to.

You’re probably frustrated.

To make meaningful progress and change it takes a few things, lots of adjusting and figuring out what works for you, time and action even on days you don’t feel like it.

Start planning.

Yes, things can come out of nowhere but for the most part you know what you have going on for the week; what meetings you have, kids sporting events, appointments, etc.

Plan ahead as much as possible: workouts, cardio, walks, what you are going to bulk prep of foods to have to make assembly of meals easier

Prepare.

Go to bed earlier. Lay out your clothes the night before.
Pack your breakfast and lunch for the next day.
Take whatever steps to prepare for the next day.

Execute.

This is probably the hardest part. You can have all the intentions but if you don’t take action all that means is jack squat.

Start taking action with a couple of things that will make the biggest impact.

It’s not going to be easy but keep practicing planning, preparing and executing!

09/26/2026

It doesn’t necessarily mean that your weekend needs to look exactly like your weekdays.

It is about keeping the foundational habits in place so Saturday and Sunday don’t feel or look like completely different days.

SLEEP- trying not to completely flip your schedule by staying up super late and sleeping in way later than normal

Getting enough sleep is key to helping manage hunger, energy, and cravings

MOVE- find ways to be active over the weekend or do a workout that you missed during the week

PRIORITIZE PROTEIN, FIBER & WATER- keep these basics in your routine to help keep you more satisfied, feeling good and energized

And every meal doesn’t have to be perfectly balanced!

ENJOY FOOD- keep some of your normal habits around food but don’t turn it into a “cheat weekend”

Don’t aim to maintain your exact routine.

Aim to maintain your routine foundational habits!

09/25/2026

Combine different food groups to create a balanced meal.

And you don’t need every food group in perfect portions at every meal either.

This framework can help build more satisfying meals.

Protein + Produce + Carbohydrate + Healthy Fat

Chicken + Rice + Broccoli + Avocado

Eggs + Whole Wheat Toast + Berries

Greek yogurt + Berries + Nuts

BENEFIT: Consuming balanced meals helps keep you from constantly feeling hungry between meals!

09/24/2026

Action is necessary!

You can gather, read, see, hear or save all the information but if you don’t do anything with it, it’s pointless!

09/22/2026

Want results?
1. Start by managing your caloric intake by tracking your food intake.

Invest in a food scale to use for accuracy.

Write down in a journal or use a food tracking app.

What you measure can be managed.

Managing your caloric intake also allows you to see where your calories are coming from.

Maybe you need to cut back, maybe you need to add more calories or maybe you just need consistency.

2. Move your body ideally through a combination of strength training and cardio.

How much you need to do is individualized based on your goals and how much time you can spend in or out of the gym.

3. Give up perfection.

This should probably be at the top of the list because it trips people up.

They believe they have to be perfect.

Hit the perfect calories/macros or they blew it.

Seek the perfect workout but it doesn’t matter.

It’s what you do most of the time that matters the most. 💚

09/21/2026

But probably even more important to plan ahead for busy days.

You don’t have meal prep every single meal.

I prefer to bulk prep a few ingredients to have ready to assemble into meals when needed.

Bulk prep of foods such as any protein, potatoes, rice, any vegetables will make throwing together meals easier.

Having those types of ingredients prepared helps prevent last minute decisions that cost money and a lot of calories on mediocre food.

Plan ahead 👌🏼💚

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