Over the holidays, we met a lot of really nice people at Mitchell’s Petting Zoo in Sweetwater, TN. Normally, I’m not a fan of these establishments, but they treated these animals like royalty. Our family enjoyed our time there. The owners are definitely dedicated to their passions. Just a few pics to check out if you are ever in the area.

For decades, we were taught that health meant building our diet on grains, limiting fats, and treating protein like an accessory. That food pyramid didn’t just influence school lunches—it shaped grocery stores, medical advice, and how an entire generation thinks about nutrition. Here’s the uncomfortable truth: That pyramid was never built around optimal human health. It was built around industry, convenience, and outdated science. Let’s break this down. The Old Model (That Many of Us Still Follow) - Base of the pyramid: breads, cereals, pasta, rice - Fats demonized - Protein minimized - Sugar quietly slipped into everything The result? - Blood sugar instability - Chronic inflammation - Hormonal disruption - Rising obesity, diabetes, and metabolic disease—despite “following the rules” If the old advice worked, we wouldn’t be seeing worsening health outcomes year after year. The New (More Honest) Food Pyramid Modern nutritional science flips the script: 1. Protein as the foundation Muscle, metabolism, hormones, immune function—protein is not optional. It is essential. 2. Healthy fats are not the enemy Fats support brain health, satiety, and stable energy. Removing them created more problems than it solved. 3. Vegetables over refined carbs Fiber, micronutrients, and gut health matter far more than empty calories. 4. Carbs are contextual—not evil, but not unlimited Quality, timing, and individual needs matter. Why This Matters Most people aren’t lacking willpower. They’re operating off bad information. You can’t out-discipline a diet that is metabolically stacked against you. In my opinion, the real wellness breakthrough isn’t another workout plan or supplement—it’s unlearning what we were told and rebuilding from evidence, not tradition. Curious where you started questioning nutrition advice—or what change made the biggest difference for you. Let’s discuss.

As we step toward 2026, I want to challenge everyone in this collective with a simple but uncomfortable truth: Motivation is not something you find. It’s something you earn through commitment. Right now, it’s easy to feel inspired. New year energy. Big goals. Fresh vision. But the people who will look back at the end of 2026 with real pride are not the ones who felt motivated the most—they’re the ones who kept showing up when motivation disappeared. This next year will not be about perfection. It will be about consistency over comfort. There will be days you’re tired. Days life gets loud. Days where quitting feels logical. Those moments are not signs you’re off track—they are proof you’re on the path that actually leads somewhere meaningful. Wellness is not built in hype. It’s built in habits. In identity. In the quiet decisions no one claps for. If you want more energy, more confidence, more freedom, more life—you don’t need a miracle. You need standards. Standards for how you eat, how you move, how you speak to yourself, and how you show up when no one is watching. 2026 belongs to the people who decide in advance: - “I don’t negotiate with excuses.” - “I keep promises to myself.” - “I finish what I start.” Let’s not make this a year of talking about potential. Let’s make it a year of execution. Stay locked in. Stay disciplined. Stay connected to this community. And when motivation fades—as it always does—let purpose take over. This is our year to raise the bar.

Monday, January 12th at 1 p.m. Central here in Patrick's Wellness Collective: Do Not Miss The Big Announcement! Comment "Booked" below if you have this time and day in your calendar. Only working with 5 people on this project.

Building resilient, flexible hamstrings is essential for overall lower-body stability, reducing injury risk, and supporting the lower back. Here are the top exercises and stretches to optimize your hamstring health in 2026: Strengthening Exercises - Romanian Deadlifts (RDLs): The "pinnacle" for hamstring development. Focus on a hip hinge with a slight knee bend, keeping the weight close to your shins until you feel a deep stretch. - Nordic Hamstring Curls: An exceptional move for building eccentric strength (strength while the muscle lengthens). Kneel and slowly lower your torso forward, using your hamstrings to control the descent. - Glute Bridges: Great for beginners. Lie on your back, knees bent, and lift your hips. Extend one leg for a Single-Leg Bridge to increase the challenge and isolate each side. - Stability Ball or Machine Curls: Controlled movements that effectively isolate the hamstrings through knee flexion. - Kettlebell Swings: A dynamic, explosive way to load the hamstrings through a hip hinge while also building endurance. Flexibility & Mobility - Dynamic Stretches (Pre-Workout): Use movements like Hamstring Sweeps (hinging at the hip with one heel forward) or Alternating High Kicks to increase blood flow and mobility before activity. - Supine Hamstring Stretch: Lie on your back and use a towel or resistance band around your foot to gently pull your leg toward you. - Pyramid Stretch: Often used in yoga, this stretches both the hamstrings and lower back, making it ideal for those who sit for long periods. - Eccentric Isometrics: Slowly lowering a weight (3–7 seconds) and pausing in the stretched position can create long-term mobility changes. Key Tips for 2026 - Consistency is Crucial: For lasting flexibility, aim for at least 10 minutes of daily stretching. - Dynamic vs. Static: Stay dynamic before your workout to prep muscles and static (holding stretches for 30–60 seconds) afterward to aid recovery. - Avoid Overstretching: A stretch should feel like mild discomfort, never sharp or stabbing pain, which can lead to injury.