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*

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...

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!

We just got back from our first trip to Tennessee which was our big summer vacation this year. It was a great trip full of firsts and once in a lifetime experiences. I love traveling and doing new things now that I feel healthy and confident, and I love that when I look at myself in the pictures, I see someone I'm proud of who is having fun and feeling good.🖤 Firsts for me on this trip: -Hiking in the Smokey Mountains (most difficult hike I've ever done and all three girls did it with us) -Riding a horse (bucket list item) -Seeing a bear (several bears) free and up close -Witnessing a bear open a car door -White water rafting -Riding a Mountain Coaster -Eating inch thick griddle cakes (worth all elevendy billion calories) -Meeting, petting, and feeding kangaroos (!!!) -Having birds land on me -Eating Tennessee cinnamon bread (so much of it) -Going to Dollywood -Having a bear break into my car (they can open doors) -Riding a big ass spinny super high up shit your pants droppy ride because my brother-in-law wanted to and no one else we were with at the time would (he's also been working on his health/fitness since last year and I told him conquering that ride was a sign of the new me) -Having to grab my kids and hightail it out of an outdoor food court when the staff says BEAR! and watching her run around yelling at it to get it to leave the area -Riding a gondola with a glass floor up a mountain -Walking a treetop skywalk -Being called fast by my nephew after racing him -Keeping up with my strength training while on vacation -Sharing with some of my Haney family about this group and Darren and how much this has all changed my life Is my weight up a couple of pounds from when I left? Yes. Am I going to freak out? Nope. I know that I tracked my calories and stayed very active. I know that it's mostly water weight, and it'll go back down in a few days as I get back to my routine at home. If you're having a tough time right now, remember what a life-changing journey this is. It's so worth it to be able to experience life in a new way because of not just the physical but also the mental health changes.

Go do it. Have a lovely Sunday ❤️