Check your email. Your Week 1 coaching check-ins have been sent out personally from me. Read it, take it in, and let it fuel your week. Two quick things to make sure you're receiving everything. Save both [email protected] and [email protected] to your contacts right now so my emails land where they belong and not in spam. And save 704-413-3690 as a favorite in your phone so you never miss a text from us. We are kicking off our 30-day communication onboarding this week. Yes, it says Day 1 today lol Yes, it should have started last week. That's what beta means and you signed up for the real, unpolished version of something that's going to be exceptional. We're building this live and you're part of it. For those of you who didn't get your check-in in last week, stop. I already know what you're about to tell yourself. You were busy. You didn't have time. Life got in the way. I'm going to stop you right there because that's the same story that keeps people exactly where they are. You are the number one priority. Not your job, not your inbox, not the demands of everyone else around you. You. Because if you don't take care of yourself first, you have nothing left to give your family, your team, your kids, or anyone counting on you. That's not selfishness. That's the foundation everything else is built on. Pick the ball up right now. Start fresh today. What happened last week is gone. The only timeline where you have any power is right now. I posted my morning routine video on Instagram this morning. Watch it here: https://www.instagram.com/reel/DXoXfKoAfLM/?igsh=ZHF4eDUwd3E1c3g5 it, put your shoes on, and start moving. The rest follows. Let's go execute.

Simple. Cheap. Effective. One of the biggest mistakes high performers make when they start focusing on body composition is overcomplicating nutrition. They think every meal needs to be perfect, exotic, or expensive. It does not. What matters is consistency around protein. Muscle is the engine of your metabolism. If you want to lose fat, stay strong, and keep your energy high while running a demanding career, protein has to become automatic. Today’s example is about as simple as it gets. 1 lb 99 percent lean ground turkey ½ onion 1 bell pepper 1 teaspoon olive oil Salt, pepper, hot sauce That entire pan gives you roughly: Protein: 104 g Fat: 9 g Carbs: 12 g Calories: about 585 Split it into two meals and you get: About 52 g of protein per meal for under 300 calories. No powders. No complicated recipes. No expensive ingredients. Just structure. This is exactly how we approach nutrition inside Ascend. Build meals around protein anchors so muscle is protected even when calories drop. Most people, especially those using GLP medications or pushing fat loss aggressively, accidentally under eat protein. That is when muscle disappears, metabolism slows, and rebound begins. High performers do not guess. They build systems. A pan like this takes ten minutes to cook, costs very little, and gives you one of the most powerful tools for protecting your metabolism. Not complicated. Just disciplined. Welcome to the Ascend way.

Cold plunge in the snow. Fifteen degrees outside 👊🏼 Cold plunging sits in a weird place. Part recovery tool. Part mental reset. Part voluntary bad decision that makes the rest of the day feel easy. Some swear by it for soreness. Some use it to shut their brain up. Some just like proving they can do hard things on purpose. Sound off in the comments. Pro ice. Anti ice. Tried it once and hated every second.