On friction awareness: 5 years ago during COVID, my workouts used to be my reward of the day. My thoughts keep going back and wanting the same motivation; in this current life season, saving my workout for last makes it less of a reward and more of a chore. I commit to 10 minutes , 2 moves, and set a non negotiable time of day--if that leads me into 1 move or up to 4, I am always the winner. What kinds of things are helping you recognize where the friction feels high?

Define your identity. Write it down. Say it outloud. Then start making daily decisions as if you already are that person. Our brain is always scanning for proof. When you say, “I am ______,” it looks for evidence to support it. And over time we start behaving in ways that make it true. Small choices. Repeated. Share your thoughts below!

Right now your pattern probably looks like: Inspired → all in → busy → tired → restart. Our deepest desires create goals. Habits create results that LAST. So listen ... motivation is great but it tends to spike and then plummet. Habits compound! For 14 days, I’m doing the summarizing for you. This is where cliff notes and book club combine! Each day: One 20 second concept + One micro action homework we'll actually look forward to! Built around minimum effective dose. Built around 1% better every day. Built by penny deposits that compound. This is how muscle gets built consistently. This is how fat loss stops feeling chaotic. This is how you stop negotiating with yourself or feeling the slow drain of procrastination. Inspired by James Clear's Atomic Habits: 14 Day Habit Builder Challenge. We start Friday Feb 13. This is just the beginning. Who's in?

This is the best place to post your questions! I will be writing prompts to help you automate your system more efficiently. First, we work on our solid foundation which is muscle. Muscle will be the default "savior" for: resilience, energy levels, recovery from injury, recovery from sickness, surgery, hormone stabilization; lab blood markers like blood sugar, cholesterol, thyroid, etc. Once we have muscle on board, we can work on getting leaner. When we run systems in the correct order, progress is easier, and goes faster. Are you actively trying to build muscle. Did you know we're losing it at an accelerated rate as we age and it's contributing to the majority of our health problems? ☹️. Bummer ... the good news: there's something we can do about it starting today!

When we’re building new habits, the first lever we pull is measurement. The brain changes through feedback. Measuring something creates awareness, and awareness is what allows patterns to shift. This isn’t about perfection or pressure—it’s just data. Are you choosing to measure anything? It doesn’t have to be scale weight or body measurements. It could be something like morning energy when you wake up. You don’t need to share it here—just keep a record for yourself. If you want more ideas for behavior-based habit building and what to measure, drop a comment below.