One of the goals I have is to teach alternatives to the typical meal selection. If you say struggle meals or fast and convenient meals, one that comes to mind is cup-o-soup. Add some hot water and a few minutes later, you have something to stick in your gut to keep you full. No judgement from me, I love ramen and cup-o-noodles. These make at home options give you a much healthier alternative to the usual quick go to. Make them on Sunday and you can use them all week. The recipes listed in the video are vegan and I used some non-vegan options with the class. I used Better than Bullion instead of vegan bullion and threw shrimp into one and some grilled chicken from my meal preps into the other with the tofu. I always highlight the cost per gram of beans and tofu as ways to get protein without breaking the bank. Chicken breast or thighs at the cheapest is three to five cents per gram of protein. Tofu is just over a penny a gram and beans out of the can are just under. Homemade beans are even cheaper. Plus I teach that using a vegan or vegetarian meal plan as your base and simply adding the animal protein to boost your number is the healthiest way to get all your protein, essential fatty acids, and fiber into your diet. https://youtu.be/qyNpje8L-jE?si=Sn7HqWe156x-OBhs

This is one of the greatest shows ever made. The story of the show development is actually as hilarious as the show itself. The new season is just starting and personally I think it is worth the price of AppleTV just to watch it. https://youtu.be/i429ScYzwdI?si=DAi8SnfLgwQeao0D This video highlights some of things that makes Ted a lovable character.

https://podcasts.apple.com/us/podcast/hit-play-not-pause/id1533088916?i=1000780006409 I’m trying the free app OSTEO-GAINS for stretch and pre-conditioning program. Probably the $25/52 week program after 4 weeks.

https://www.youtube.com/watch?v=lBasZWjd92k This is one of those memories that I always remember. When it happened, I was a runner trying to be like my dad. He had just run his first marathon and drug me, my sister and a bunch of my cousins out to watch the marathons. I remember the excitement when Joan Benoit ran past and then seeing this on the news. Emil Zatopek, another of my running heroes, said, "If you want to run, run a mile. If you want to experience a different life, run a marathon." He also said, "When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter either. Then willpower will be no problem." This is the truest expression of will power one can see. It was one of those ideals that was burned into my ethos. I am not allowed to quit unless I am in worse shape than this woman. I really laugh now, given my history, that I truly lived up to that standard. In all seriousness, the ability to dig down and find more in yourself doesn't come from a mystical gift from a wizard. You train for it. That's going to be in an upcoming program on this page. Let me know if you want me to send you the parts as I put them together. I would love the feedback.

Like the author, I have had a deep connection to exercise as long as I could remember. It started as loving to play outside, climbing, running, jumping and riding bikes. Grew through athletics both team sports and imitating my father when he started running local races and marathons and blossomed into a career both as an athlete and personal trainer. I am compiling my highlights but wanted to put up some talking points. Here's a summary from Cathy of Chapter One to get you started... Summary: Chapter 1 of The Joy of Movement Core Idea Movement is not just something we should do for health—it is something we are biologically wired to enjoy, connect through, and find meaning in. The modern problem isn’t that exercise is hard. It’s that we’ve been taught to see movement as: - punishment - obligation - a tool for weight loss - or a chore tied to discipline Instead of what it actually is:👉 A natural source of joy, connection, and psychological well-being Key Concepts from Chapter 1 1. The “Exercise = Suffering” Myth is Learned - Many people associate movement with: gym class trauma punishment workouts weight loss pressure - This creates a mental barrier, not a physical one 👉 The issue isn’t your body—it’s your conditioning 2. Humans Are Wired for Movement Pleasure - Movement triggers: dopamine (motivation/reward) endorphins (feel-good) endocannabinoids (calm + euphoria) This is what people call:👉 “runner’s high” (but it applies to many forms of movement) 3. Joy Comes From the Experience, Not the Outcome People who stick with movement long-term: - focus on how it feels - not just what it does (fat loss, aesthetics, etc.) 👉 Outcome-driven = inconsistent👉 Experience-driven = sustainable 4. Movement is a Form of Connection Movement connects us to: - our bodies - other people - shared effort and rhythm This is why: - group fitness works - sports build bonds - synchronized movement feels powerful 5. Redefining “Exercise” Changes Everything