As we move through the last stretch of the month, there’s no need to hurry or force anything. Progress sticks when you finish steady and not when you sprint and burn out. Keep your routines simple today. Stay present with your choices. Trust what you’ve built. ✅ Today’s Check-In 📸 Meal photo 👣 Step count 📝 Reflection: What does “finishing the month steady” look like for you today in real terms?

As this month winds down, this isn’t about setting big goals or making promises. It’s about choosing how you want next month to feel. Calmer? More consistent? More in control? Less reactive? More confident? The habits you’ve practiced here make that possible, all without starting over or doing anything extreme. Take a moment today to think about the tone you want to carry forward. ✅ Today’s Check-In 📸 Meal photo 👣 Step count 📝 Reflection: How do you want next month to feel — and what’s one habit from this month that supports that feeling?

If you’re dealing with a tight lower back, give these moves a try.

In this Learning Lab, we break down how to train your chest safely, effectively, and without wrecking your shoulders — whether you’re doing push-ups at home or dumbbell presses in the gym. This session focuses on mastering hand and elbow placement, understanding what not to do, and learning how to scale intensity up or down depending on your level. It’s not about bodybuilding or chasing max weights — it’s about building strong, functional chest muscles while keeping your shoulders healthy. 🔑 What You’ll Learn ✅ The biggest hand and elbow placement mistakes that cause shoulder pain ✅ How to find the sweet spot between safety and activation (45°–60° angle) ✅ How to scale push-ups from beginner to advanced (incline → flat → decline) ✅ Proper dumbbell press setup, grip variations, and bench angles ✅ How to perform a safe and effective dumbbell fly ✅ How to press for your chest — not your shoulders 📘 Key Takeaways - High elbows = shoulder danger zone 🚫 - Elbows tight = safest for shoulders ✅ but more triceps work - 45°–60° elbow angle = the “Goldilocks zone” 🟢 - Hands slightly wider than shoulders; press inward toward midline - Flat bench = mid-chest focus - Incline bench (30°–45°) = upper chest focus - Grip the ground or dumbbells actively — don’t just go through the motions 📄 Download the Chest Training Basics Companion Guide HERE

We’re three days into the Fall Reset Challenge, and you’ve already built momentum with more balanced plates and mindful choices. Some of you are nailing your fiber goals: you’re getting those fruits, veggies, and whole grains in daily. Keep it up. For others, it’s clear this is still a work-in-progress...maybe you’re getting some fruit or a few veggies, but not enough to really move the needle. That’s okay as today is about learning how to make it easier. Fiber is key for staying full, controlling calories, supporting digestion, and keeping your energy steady all day. Most people fall short simply because they don’t have easy “go-to” foods, so here are a few options to help you build your plate: 🍎 Fruits: - Raspberries (8 g per cup) - Pears (6 g per medium) - Apples (4 g per medium) - Bananas (3 g per medium) - Oranges (3 g per medium) 🥕 Vegetables: - Broccoli (5 g per cup) - Brussels sprouts (4 g per cup) - Carrots (3 g per cup) - Sweet potatoes (4 g per medium) - Cauliflower (3 g per cup) 🫘 Beans & Legumes: - Lentils (15 g per cup cooked) - Black beans (15 g per cup cooked) - Chickpeas (12 g per cup cooked) - Kidney beans (11 g per cup cooked) - Edamame (8 g per cup shelled) 🌾 Whole Grains: - Oats (4 g per ½ cup dry) - Quinoa (5 g per cup cooked) - Brown rice (3 g per cup cooked) - Whole-grain bread (2–3 g per slice) - Barley (6 g per cup cooked) 🥜 Nuts & Seeds: - Chia seeds (10 g per oz) - Flax seeds (8 g per oz) - Almonds (4 g per oz) - Pistachios (3 g per oz) - Pumpkin seeds (2 g per oz) Drop your: 📸 Meal photo(s) — make sure at least one includes a solid fiber source from the lists above. 👣 Step count (8 K weekday / 5 K weekend floor) 📝 Reflection: Which of these fiber sources could you realistically add into your meals this week — and how will you do it?