Week 10, Day 4 Daily 10: ✅ (4/5 Days) Water 84: ✅ (4/5 Days) Protein Floor: ✅ (goal: 133g) (3/5 Days) Strength: ✅ (Session 2/3 this week) Mobility: ✅ (Day 4/5 this week) Mindfulness Reset: ✅ (4/5 Days) Reading: ✅ (10 min) (4/5 Days) Screen Boundary: ✅ (rule: Delete Socials, No scrolling around kids) (3/5 Days) Sleep Win: ❌ (goal: 7+ Hours Sleep + No checking phone) (3/5 Nights) Food Upgrade: Lane D: ❌ | Lane E: ✅ (3/5 Days) Food Upgrade Lane D: Protein + Produce Pairing (2 meals) Food Upgrade Lane E: Cut all obvious added sugars Neck pain is on overdrive today. Still got in a morning walk and a bootcamp workout today. Didn't sleep well last night and didn't get enough veggies in today. Will win at those tomorrow!

Daily 10: ✅Water 64 oz: ✅Protein Floor: ❌ 71 (goal: 90-100 gr) Did 20 min of hip and arm exercises. Not much of an appetite today. Did eat protein at each meal.

Daily ten - yes Hydration - yes, 64 oz Protein - yes, 89 grams. Found out from doctor today that I have walking pneumonia . Certainly explains all the coughing! Good news was the doctor said to still keep moving, just a little lighter. Found a gentle 10 min walk that worked perfect . Water is doing well. Protein seems to top out between 90-100. I stay pretty satisfied with my meals.

Daily 10: ✅Water 64 oz: ✅Protein Floor: ✅ (goal: 90_g) Ate good protein meals today. I could get 10-15 more if I want to add in another snack but I am not hungry. I considered this a win. I am staying satisfied.

Most people think consistency is a motivation problem. It's usually a setup problem. If the habit is hard to start, hard to remember, or buried under friction… you won’t do it consistently. So here’s the goal this week: ✅ Make the habit obvious (you can’t miss it) ✅ Make the habit easy (you can’t talk yourself out of it) 👀 Make it so OBVIOUS (you can’t forget) Pick 1–2 of these: - Put your shoes by the door / workout clothes on the chair - Keep your water bottle on your counter / desk / car seat - Put protein options at eye level in the fridge - Set a calendar reminder (“Daily 10 @ 7:00pm”) - Use a sticky note on your steering wheel / bathroom mirror: “Daily 10 ✅” Rule: If you can’t see it, you’ll forget it. 🧱 Make it EASY (remove friction) Pick 1–2 of these: - Choose a default Daily 10 (no deciding): 10-min walk or 10-min mobility - Prep the night before: clothes laid out + bottle filled - Have a protein backup ready (shake, yogurt, tuna packet) - Reduce the steps: keep equipment where you’ll use it (mat out, dumbbells visible) - Shrink the habit on busy days: “minimum standard” beats zero Rule: The fewer steps, the more consistent you’ll be. 🔥 The real win: You don’t rise to the level of your goals…You fall to the level of your systems. 🎯 Challenge (comment below): What ONE habit are you focused on right now? Then fill this in: Make it obvious: I will ______ (where will you place it / what reminder?) Make it easy: I will ______ (what friction will you remove?) Let’s build setups that survive real life.