Workouts: - 🏃‍♂️ Outdoor Run: 2.71 mi | 26:25 | Avg Pace 9’44” | Avg HR 152 bpm | 305 active cals (350 total) - 🧘🏾‍♂️ Yoga: 53:51 | Moderate Effort | Avg HR 66 bpm | 180 active cals (270 total) - 🚶‍♂️ Total movement: 9,249 steps | 5.06 miles | 8 flights climbed Nutrition & Macros: - 🍳 Calories: 2,172 (goal 2,350 — 178 under) - 🥖 Carbs: 258 g (103% — 7 g over) - 🍗 Protein: 177 g (99% — 1 g under) - 🥑 Fat: 67 g (95% — 3 g under) - 🌟 Food Grade: A- - 🥤 Water: 16 cups (1 gallon) ✅ Takeaways: - Nailed my calories — stayed under goal for the first time this week 👊🏾 - Protein right at target (177 g) which is a big win ✅ - Still slightly over on carbs & sodium but overall balance is improving - Morning run + evening yoga kept activity up even on a busy Monday 💪🏾

10,014 Steps 45 minutes Stretch at Hotworx 30 minutes Hotblast bike at Hotworx Walked at work Did not walk outside today 63 day streak 10K steps 64 day streak at Hotworx Weight 268 Did reach daily water intake Stuck to Raw Vegan Fruit and Vegatable Diet

Day 4 (Sat): - 🏃‍♂️ 25-min run | 2.22 mi | Avg HR 158 bpm | Effort: moderate - 💪 50-min workout + played tennis at Eliza’s bday party - 💧 Hit water goal: 16 cups (1 gallon) - 🍎 Stuck to my diet (food grade B) but still 62g carbs over, short on protein (–104g left). - 💡 Takeaway: need to plan protein early in the day to stay on target. Day 5 (Sun): - 🏃‍♂️ 25-min run | 2.11 mi | Avg HR ~149 bpm | Effort: moderate - 💪 Strength training (56 min) + Tennis/Liveball (1h18m) — total burn ~985 cal - 💧 Crushed water goal again: 16 cups - 🍽️ Calories ended 376 over budget (2,975 total). Carbs +11g over, fat +7g over, protein still short (–43g). Food grade B+. - 💡 Takeaway: I need to plan all meals up front — big breakfast + snacks pushed me over. ⚡ Reflection: Workouts are dialed in and water is consistent ✅. Biggest growth area right now = protein planning & calorie control. Proud to keep the streak alive while learning how to fuel smarter. On to Day 6 🔥💪🏾

Not only survived, but thrived. I was hurting pretty bad this morning. Combination of 4 tough workouts on Saturday + some soccer injuries (first game back this year; training for a Nov 15th tournament). Woke up at 7:30am and couldn’t move. Got up, tried to walk, couldn’t put weight on my left foot. Ugh. Back to bed. I never do this. But the pain was real. At 10:20am I forced myself up because I knew there were 2 things I HAD TO DO: daily burpee challenge and daily pushup challenge. So I got to work. 12:20PM burpee livestream. 5:15PM pushup livestream. Crushed both. It’s in these moments that I build self-belief. I’ll sleep like a baby tonight, and tomorrow I’ll wake up stronger. Let’s go kick some ass this week.

Took it a little easier on the run today but still got it done: 🏃‍♂️ 2.23 mi | 30:19 total | Avg HR 131 bpm | Effort 5/10 💪 50 min workout | 617 active cal | HR avg 110 bpm — moderate but still challenging. At the Culver City Stairs I went up and down the stairs without stopping. My personal best, but wasn’t too difficult. Moderate Effort of a 6 I would say which is exciting. First time going up the stairs 3X without stopping — big win 🎉 💧 Hit my water goal (12 cups). 🍎 Nutrition: Stuck to my diet but went 340 cal over to hit macros. Biggest learning — I need to watch carbs more closely. Also can’t go over 900 cal in one meal (today breakfast hit 1,153 😅). - Carbs: 391g (114g over target) - Protein: 190g (7g left) - Fat: 82g (4g over) Still proud I tracked and stayed aware — food grade: A- but with room to tighten up. Overall: Progress isn’t perfect, but I’m figuring out my sweet spot. On to Day 4 🔥💪🏾