There was a time I would consistently allow disappointment take me WAAAAYYY back. Down for the count for 2-3 days! Still happens sometimes, but not as frequent and surely not as long. We all hit emotional setbacks. A hard conversation. A disappointment. Something that just knocks the wind out of us. What matters most is not that it happened but how long we stay stuck there . 🧠 From a brain standpoint this really matters. When we experience disappointment or anger the amygdala lights up. That is the alarm system. If we stay there too long stress hormones like cortisol remain elevated and the thinking part of the brain has a harder time coming back online. That is when rumination grows. Grudges deepen. Sleep worsens. Our body stays in a threat state even when the danger has passed. When we learn to regulate emotions and return toward baseline more quickly the prefrontal cortex reengages. That is the part of the brain that helps us reason choose perspective and regain a sense of control. This is why people who do well long term are not those who never fall apart but those who recover faster 🌱 Here are three simple ways to start bouncing back when disappointment hits First name the emotion out loud. Literally say I am hurt or I am angry. This reduces amygdala activation and gives the brain a sense of containment Second change the physiology. Move your body take a walk breathe slowly splash cold water on your face. The body often has to calm before the mind can follow 🚶🏾‍♂️ Third reframe with compassion. Ask what is true and what is just pain talking. Then ask what is one small next step forward. Not the whole plan just the next step 💭 Resilience is not toughness. It is flexibility. It is allowing yourself to feel without letting the feeling define the next chapter. People who experience wellness and success have learned how to fall and get back up without living in despair. If you are in a setback right now you are not broken. You are human. And you can bounce back 🤎

Pain demands attention, but it doesn’t get the final word. If today hurts, don’t waste it by only surviving. Extract something from it. Insight. Strength. Clarity. Compassion. Pain is costly, so don’t leave empty handed. Even on the hardest days, growth is still available. At least get something for the pain.

I truly believe we are building an awesome community here!!! One where we support each other, pray for one another, and still keep healthy boundaries that allow every one of us to grow in mind, body, and spirit 🌱🧠💪🏾✨ You don’t have to carry everything alone. There is power in being seen, supported, and covered in prayer 🤍🙌🏾 If you’re comfortable, leave a comment below and share one thing you’d like prayer for right now. It can be big or small. This is a safe space rooted in respect, encouragement, and growth 🫶🏾 Let’s lift each other up and walk this journey together 🤎✨🙏🏾

StairMaster pain. Cold plunge pain. That “why did I sign up for this” pain. Nobody talks enough about what’s on the other side of it. On the front end it’s discomfort, resistance, excuses screaming for mercy. On the back end it’s clarity. It’s energy. It’s peace that doesn’t come from avoiding hard things. Joy. Victory. They don’t show up first. They wait on the other side of pain. Pain isn’t the enemy. Avoiding it is. Do the hard thing early. Your future self is already grateful. 💪🏾❄️🔥

As I plan for 2026, I realized something important: I have too many GOALS. Lower body fat. Get in better shape. Reach 195 lbs. Be more present. Have more energy. Be more punctual. Be more effective... and many more that I won't bore you with. All great GOALS… but way too broad. Too many. Too overwhelming. Too vague. After talking with my trainer, it clicked 🔑Instead of chasing 20 GOALS, I need 1–2 clear HABITS that naturally lead to many outcomes. HABIT #1 💪🏾 Do 20 minutes of cardio daily That’s a HABIT I can execute every day. If I stay consistent, several GOALS take care of themselves: weight loss, better conditioning, lower body fat, more confidence. HABIT #2 🕰️😴 Bedtime by 10:30 PM When I get 7–8 hours of sleep, everything improves:• Better brain activity 🧠• More energy 🔥• Better focus• Better mood• Better weight loss (less late-night ghrelin + leptin disruption), ability to get up with God in the morning That ONE HABIT supports multiple GOALS at once. So instead of drowning in GOALS, I narrowed things down to TWO DAILY HABITS that will likely help me reach 15+ GOALS over time. Next week, I’ll be sharing videos on:👉 why we suck at New Year’s resolutions👉 why 1–2 HABITS beat 20 GOALS every time Where do you want to be better in 2026?