60-cal bike 10 up-downs 40 cal bike 30 up downs 20 cal bike 50 up downs 10 cal bike 60 up downs SKOOL (bingo) game 8-week transformation challenge

Well, my goal of blacking out the entire Bingo card officially took an L this week 😂 I had the Verrado stairs planned for the 24th. For whatever reason, since the beginning of the month I had it stuck in my head that the 24th was a Friday. It worked out perfectly because I was off that day. Except…the 24th wasn’t Friday. But it actually reinforced one of the biggest things this challenge has taught me: being healthy requires being intentional. When you really look at this Bingo card, that’s what almost every square is about. Being intentional about drinking enough water. Being intentional about protein and what you’re eating. Being intentional about getting your steps. Being intentional about strength training and cardio. Being intentional about recovery and sleep. None of those things are particularly complicated. But they also don’t just magically happen. I was so sure about that damn date that i was constantly encouraging my wife and kids to join me. I never bothered to double or triple check it. I had a plan but I wasn’t intentional enough about making sure the plan was right. That’s probably the bigger lesson for me than actually getting the blackout. Being healthy isn’t something you finally achieve and then put on autopilot. You have to keep choosing it. You have to plan for it, make time for it, and pay attention to the little things. So I may have screwed up my blackout over something as dumb as having the wrong day of the week in my head, but the lesson from this challenge definitely landed.

SKOOL (bingo) game 8-week transformation challenge Calories & protein Once we have got our sleep on track. Now we get into the app; now we look at the core 4, starting with the 1st box: nutrition. For our newbies with tracking, let's prioritize hitting our calories & protein; if we can do this 85% of the time, you give yourself a great chance of being a transformation challenge winner. This gives you some breathing space for any trips or special days in this period. If you're like me, you're not able to hit your protein with whole foods alone. These are my use-day meals Omelet sandwich Protein coffee High protein lunch Post workout stack High protein dinner Protein ice cream (testing a new theory) If you want particulars or need help putting together something, reach out. You can find protein below. https://1stphorm.com/products/postworkout-stack?a_aid=elyr

This is often the first time people give up on their journey. In the coaching community, the biggest drop-off points on average are day two, week two, and month two. Today has a lot to do with adding more tasks to the mountain of tasks you may have to complete in a day. I understand; I am not asking you to go from walking one mile to running a marathon. We can absolutely get there if that is your goal.

I want to take a quick second to thank each and every one of you who joined the eight-week transformation challenge. With that being said, make sure to get your pictures in by tonight. If you shared this with friends not on this app, please remind them and send them a link to this page so we can make them part of our community. Also, make sure that I am your advisor; my email is [email protected]. https://1stphorm.com/pages/8-week-app-access?a_aid=elyr