Tonight I heated up my Thai Kaprow with purple rice for the family. Disclaimer: I do not force my family to eat my meal prep. They eat it by choice 😂 My daughter decided to add extra Kewpie mayo to her dinner because she likes it that way. The mister tried it and said, “I don’t like it. It’s too creamy for me. You need to lay off the mayo. That’s bad for you.” My daughter quickly replied, “You may not like it, but I do.” 😂 I could feel the dinner table debate starting, so mommy had to come in as the dinner table referee. Not to make anyone wrong, but to turn it into a learning moment. I asked, “Why are we labeling mayo as bad?” Because here’s the thing I want my daughter to learn: food is not “good” or “bad.” Food is food. Some foods give us more nutrients, some foods are more for enjoyment, and some foods are better when we practice moderation. One meal with extra mayo is not going to ruin her health, just like one salad is not going to magically make us healthy. It is what we do consistently that matters. Now, if she was adding a heavy amount of mayo to every meal, every single day, then yes, that would be a conversation about balance. But tonight? She enjoyed her dinner, ate her food, and was happy. It also reminded me that we all have foods we enjoy. Nobody wants to be told their donut, dessert, sauce, or favorite snack is “bad” while they are eating it. Most of us are still going to eat it anyway 😂 The better conversation is not shame. It is awareness. 👉 How often are we eating it? 👉 How much are we having? 👉 Does it still fit with the bigger picture of how we take care of ourselves? That is the message I want my daughter to understand. Enjoy your food. Build awareness. Learn moderation. Do not attach guilt to every bite. Dinner ended peacefully, everyone understood the message, and my daughter still enjoyed her Kewpie mayo Thai Kaprow. Mommy referee for the win 😂

Hot weather calls for something cold, refreshing, and high protein! I made this easy Protein Sago using Fairlife Elite Strawberry Shake, chia seeds, strawberries, and blueberries. Ingredients: - 1 Fairlife Elite Strawberry Shake - 2 tbsp chia seeds - 122 gr Strawberries 🍓 - 80 gr Blueberries 🫐 - Optional: crushed ice - Optional for creamier texture: ½ cup heavy whipping cream or a splash of milk How to make it: Mix the chia seeds with the Fairlife Elite Strawberry Shake and let it sit overnight so the chia seeds can expand and give that sago-style texture. The next day, add chopped strawberries and blueberries. I didn’t have room in my cup for crushed ice, but you can definitely add it for this hot weather! If you like it creamier, you can add ½ cup heavy whipping cream or a splash of milk. Just remember to track it because it will add more calories and fat. My MFP tracking: About 291 calories 22g net carbs 10g fat 18g protein Perfect as a snack, dessert, or something sweet while still staying on track. Enjoy! 🍓🫐✨

Running clothes are dry fit for the very specific reason that it will absorb sweat fast and dry very fast because you will SWEAT (insert clip of Coach @Darren Liu squeezing the moisture out of his headband 💦 gross 😂) I started my morning with a 5-min warm-up walk followed by 3 sets 5-mins jog+5-min walk (2.8km). My legs were tingling, my breath felt okay... Is this what learning to run feels like? I do feel like I can push running for more than 5 minutes; will see how I do next run day. Seriously, running is a love-hate...

My internal monologue while running a 5k on the treadmill: Ok, I've got this. Actually, this sucks ass. I'll just run for a mile. Why is this so awful? I'm still going. May as well hit two miles. That will be enough for me to feel accomplished. Wow it's hard to breathe. Why am I here? *Imagines I'm with Darren's running group in Thailand and I can't stop running or I'll look like a little bitch in front of all those hot people* Made it two miles and I can't feel my legs. Guess I'll just keep going until I die. Don't be a little bitch. Don't be a little bitch. F*ck it, I'm almost done, let's speed up and finish this shit strong. 5k done. *Dies*

If you only have 5 to 10 pounds to lose, you may not need a drastic calorie cut. You may just need a body recomp. A body recomposition essentially means losing fat and building muscle at the same time. If you want to learn how to do that, I made a video just for you. 👉 Reply "RECOMP" and i'll send it over!