We can't always "control" our environment particularly when environment = other people. WE CAN set cues in our environment to set ourselves up for success. This even includes removing cues. For example, removing visible candy + cookies from sight and/or leaving a note, a pair of shoes, a water bottle to cue the behavior we want to follow through and automate. Today is Wed, day 3 of the challege, my scheduled day for 20 seconds of 95% effort "sprints with the purpose of maintaining physical power. My cue is an alarm on my phone. When it goes off, no thinking, just doing. For someone else, the cue may be a note on your computer to give your eyes a break, take a mindful breath and do a body scan. What's your cue today?

Close the loop for the behavior you intend to automate. The habit loop goes like this: Cue → action → reward. Declare your completion here and drop a "done" and a quick recap of what you did today! Your post may be the inspiration another teammate needs today!

the SECRET 🤭to SUCCESS: Progression is never linear! When we know what to expect ahead of time, we get lighter and go faster🪽🪽💯💯 Some days, "progression" = one rep shy of failure + the extreme sensation of deep muscle burn.💪🏼 Other days (and I’m right there with you), "progression" = micro-signaling the muscle with 2–5 minutes of something. Both count toward investing in our muscle and bones for a body that pays us back in dividends for life! 🤩🤩🫀🫁🧠 ____________________________________________ TIP: I turn my workouts into a 3-theme rotating game depending on my energy score that day: 1️⃣ Blow-off steam session Sometimes I treat lifting like a rage room 🤬and take it out on the weights instead of my kids… or a bag of potato chips. 😂 2️⃣ Robot mode Low energy days = I make like a robot (turn off the thinking and turn off the feeling) and just do one micro signal session 3️⃣ Reward session Workout becomes the reward of the day. Favorite playlist + post-lifting dopamine high with a cherry and sprinkles on top. 🍒🍒 OUR MISSION: keep the MUSCLE SIGNAL SYSTEM alive so it doesn’t go dormant. 👇 Curious… which theme are you today? Post your strength session completion below as well! _________________________________________ Quick reminder: We have our live call tonight where we’re talking about how to stay ahead of the sneaky nutrition and strength mistakes that quietly sabotage progress. All are welcome-please come say hi! Challenge + Premium members: you’ll have replay access.

How’s the second week of March been on everyone's body + nervous system?🤔 If you got a chance to split squat + press today — awesome. 💪 If today’s workout (your own or in our challenge) felt impossible, I see you. I’ve got you.💜 ➡️Check out these micro muscle signal (clamshell, wall sit, etc) ideas by clicking here: A skipped day is just a skipped day. No doubling up. No drama. We get to unlearn the "perfect" + "all-or-nothing" mindset since it's outdated and doesn't serve our mission! Because messy consistency = faster progress. How's your body feeling this week?

💯We pair one lower body compound move with an upper body compound move: 1️⃣ Balanced training SYSTEM: Learning the system means, you’re learning how to train ANYTIME (quick lunch break), ANYWHERE (sidelines at practice), in any situation (travel, hotel rooms) — while still keeping it full-body balanced and minimal effective dose. 💪🏽 It evolves from a chore to a lifestyle!💯 2️⃣ Short + ultra-efficient sessions = Less friction. Less self-negotiation. More consistency in starting, everytime. 🏋️‍♀️ If you did the "push" strength session with squats and presses, ⁉️ What felt easiest? (comment below) ⁉️ What felt the most challenging? (comment below) Take 30 seconds to do WHAT MOST PEOPLE SKIP — and miss the benefits of: 👀 OBSERVE → 🧠 ANALYZE → 🔁 REPEAT That’s how we build PROFICIENCY → then AUTOMATION. Full Challenge avail here