The run is this Saturday morning 8 am. 🕗 What should I do ? I’m thinking Alani energy drink for energy !! A rice cake with honey or my caramel chocolate rice cake that I eat every morning this week. 60 calories. Then when I’m done with the run what would be a good post run meal? The event usually have a bunch of different foods they are selling but a lot of them are carb heavy. 🍩 🍟 🌭 🍔 I could do a chicken thigh and leg grilled. I could do watermelon 🍉 They also have sticky rice with a sausage. Or should I just make my yogurt bowl and bring it along to eat after ? Any runners have advice ?

Today’s focus was trying to stay in Zone 2 during my run 🏃🏻‍♀️… and whewww 😅 it was definitely more challenging than I expected. My heart wanted to race faster, so I had to intentionally slow my pace down and remind myself this wasn’t about speed today — it was about building endurance and teaching my body to stay controlled. I still completed two consistent running rounds around my neighborhood followed by a cooldown walk 👏🏻. Even though my pace slowed a little, I’m actually proud of that because old me would’ve tried to push harder instead of listening to my body. My average heart rate was 143 BPM and stayed pretty steady throughout the run, which tells me I was working consistently without huge spikes or crashing out. The second split showed my heart rate climbed a little more (148 BPM) even though my pace slowed down — which honestly shows endurance work is still new for me and my body is adapting. That’s part of the process and totally okay 💪🏻. One thing I’m learning with running:👉🏻 Slower does NOT mean weaker.👉🏻 Controlled effort builds the foundation.👉🏻 Endurance takes patience. Little by little we keep improving. Consistency over perfection always 🙌🏻🏃🏻‍♀️ P.S. I am owning my “beautiful” bitch face run shout out to @Kathleen Haney and @Kelly Langford to update my face to “beautiful bitch face”. Trying hard to hold a smiling face like the run was easy peasy but deep down I wasn’t motivated to run. This community is constantly in my head when I work hard. Each and everyone of you has a special place in my heart. Thank you for your love and support. The squad of cheerleading is bottomless. Love you guys more than you know.

One thing I’ve noticed in here is that a lot of people want to get stronger and build muscle… but feel like they’re guessing in the gym. Random workouts. Random exercises. Trying to copy what they see online. So I decided to build something for this group. I just finished putting together a full STRENGTH BLUEPRINT training course that walks you through how to train properly without overcomplicating things. Inside it I cover things like: ⭐️ The foundations of strength training ⭐️ The main movement patterns you should know ⭐️ 3 complete workout programs depending on how many days you train ⭐️ How to build your own programs later ⭐️ And a full exercise library you can reference anytime I also included a section explaining the science behind muscle building in a way that actually makes sense. The idea is that once you go through this, you should never feel like you’re guessing what to do in the gym again. I’m offering it to the first 30 members here for $27 lifetime access. I love rewarding action takers! 🫡 No subscription. Just a resource you can use whenever you want. 🚨 The course fee will be bumped to $49 after the first 30. If you’re interested, comment STRONG below and I’ll send you the details. And if you’re not someone focused on strength training right now, no worries — the regular content in here isn’t changing. Just wanted to make this available for those who want it 👊

Maybe I was inspired by Coach Darren's first attempt. Maybe I was feeling great about myself, that I feel overall fittest & strongest in my life so far. But 2 weeks ago I decided to sign up for Hyrox Men's Solo at Singapore, 4th April. Finished at 1hr 51min, with no injuries! 216th out of 357th in my age group. Not too bad for a first timer? Thank goodness by some stroke of luck that my company gym has the same station equipment and I can train some simulations there before the race. The amount of fit people there is insanely insane 🤯 Featuring supermommy who carried little diaper butt for the entirety of the race, and then some.

A lot of people say they want to get fit, but what they actually want is to have already be fit. They want the result without having to renegotiate their identity to get there. Because getting in shape isn’t really a fitness problem. It’s a “who am I when no one is holding me accountable” problem. What does your default version of yourself do? The one that shows up when you’re tired, stressed, and no one’s watching? For example, after a long day at work, does that version of you change into your gym clothes and go or does it negotiate with you until you’re on the couch telling yourself tomorrow will be different? Neither is failing, but one of them is worth being honest about. Or think about food. When nobody’s tracking, nobody’s checking in, and you’re tired on a Thursday night coming into the weekend, what does that version of you actually reach for? Not what you wish you did. What you actually do. So what does your default self do?