Week 13, Day 5 Daily 10: ✅ (5/5 Days) Water 84: ✅ (5/5 Days) Protein Floor: ✅ (goal: 133g) (5/5 Days) Strength: ✅ (Session 3/3 this week) Mobility: ❌ (Day 3/5 this week) Mindfulness Reset: ✅ (4/5 Days) Reading: ✅ (10 min) (5/5 Days) Screen Boundary: ✅(rule: No Scrolling around Kids) (5/5 Days) Sleep Win: ✅ (goal: 7 Hours, No phone use) (4/5 Nights) Food Upgrade: Lane D: ✅ | Lane E: ❌(4/5 Days) - Food Upgrade Lane D: Protein + Produce Pairing (2 meals) - Food Upgrade Lane E: Cut all obvious added sugars Boundary Habit: ❌ (3/5 Days) - Rule: Only eat during your 11am-7pm eating window. - Increase Step Count (7000 Steps - Alternate Habit): ✅ (4/5 Days) - 5238 Steps - Gratitude: Log 1 Journal Entry: ✅ (4/5 Days) Got invited to go out with some friends after work tonight so that blew a few of my habits, but it was a good day overall. Happy Friday everyone!

To go along with my post from earlier today, I wanted to share this TED Talk from Angela Duckworth, author of the #1 New York Times bestselling book Grit: The Power of Passion and Perseverance. This is a book I’m currently reading (for the third time) as part of my daily reading habit—and it reinforces a powerful truth: success in anything comes down to passion and perseverance. The most successful people aren’t always the most talented or the most advantaged. They’re the ones who stay consistent, keep showing up, and refuse to quit. That’s grit. Enjoy.

Grit gets thrown around a lot in the fitness world. But let's talk about what it actually means — not the motivational poster version. The real, unglamorous, in-the-trenches version that actually changes lives. Grit is simply this — the decision to keep going when every reasonable part of you is saying stop. It's the alarm going off when you went to bed late and getting up anyway. It's week three of a program when the newness has worn off and the results haven't shown up yet and you show up anyway. It's the moment where quitting would be so easy — and you don't. Grit isn't loud. It doesn't look impressive from the outside. But those ordinary days of just showing up? They're the building blocks of every transformation you've ever admired. Motivation is a feeling. Grit is a muscle. Motivation comes and goes — you can't control it. If you're building your program around motivation you're building on sand. Grit is different. It grows when you put it under pressure, push past comfort, and come back and do it again anyway. Angela Duckworth — one of the leading researchers on grit — found that talent alone predicted almost nothing. Grit predicted almost everything. The people who succeeded weren't the most gifted. They were the most persistent. You don't need more talent. You need more reps of choosing to keep going. Here's the thing most people get wrong — grit isn't something you're born with. It's something you build. Every time you choose to show up when you don't feel like it, you are literally rewiring your brain. Making the next hard thing slightly easier than the last one. That's exactly what the 13 Week Evolution is designed to do. Each week builds on the last — not to overwhelm you — but to make you slightly more capable than you were seven days ago. By Week 13 you won't just have better habits. You'll have 13 weeks of proof that you can do hard things. That's grit. And you're building it right now whether you feel it or not. So on the days it feels hard — good. Hard means you're building something. Hard means you're exactly where you need to be.

Daily 10: ❌️ Water 64: ❌️ Protein Floor: ❌️ (goal: 70g) I think I got around 30g Strength: ❌️(2x/week) (Session # 1 this week) Mobility (3x/week): ❌️ (Day # 1 this week) I was feeling pretty sick today, I slept a lot and didn't eat much or drink much water. Rest is still important, I'm just glad I remembered to check-in

Daily 10 yes Hydration Yes Protein Yes goal is 80 or day Strength Yes 2/2 done for week Mobility Yes 4/3 for week Mindfulness Yes 4/5 for week Reading Yes 4/5 for week Screen Control No Sleep No Busy morning, crashed this afternoon! Started doing short tai chi videos for mindfulness. Very relaxing. Calming background music allows mind to focus!