Life is a tangled web of habits, rituals, routines, patterns, and stereotypes. The decision to change one's life is a conscious impulse to weave something meaningful and beautiful out of that web. The problem for many people is that they lack the drive to untangle the knot. They may push for a week or two, but then everything slips back to the way it was. Real change means being patient, persistent, and consistent. To rebuild habits, routines, processes, and rituals - thread by thread.

Today, I choose to be happy. Happiness isn’t about having bright sky or laughing all the time. I may be tired. I may be bored. I may be overwhelmed. But I will direct my thinking toward what is good in my life. Toward the possibilities I have, the blessings I enjoy, and the gratitude I feel. I will face my problems knowing that problems are natural part of a happy life, too. Today, I choose to be happy with all the challenges, imperfections, and problems of my life.

Growth requires consistent effort, applied in a streamlined, intentional way. To evolve, we must challenge the system. Not randomly — strategically. Increasing our ability to adapt to opposing demands takes work, but more importantly, it takes a conscious plan of action. From neuroplasticity in the brain to hyperplasia and hypertrophy in the body — every adaptation is built through constant repetition under the right amount of pressure. No shortcuts. No hacks. Just execution over time. 👇 Comment what you’re currently challenged with — training, mindset, recovery, confidence — and let’s address it.

🤸 Dynamic Warmup: 10 minutes 🏋️‍♀️ ME Lower, DE Upper, Oxygen Utilization EXPLOSIVE STRENGTH - Push Up Drop Down Hold: 3x4 (hold for 3 seconds) - Inverted Row Drop Down Hold: 3x4 (hold for 3 seconds) DYNAMIC EFFORT Inclined Pushups: 9x3 SUBMAX EFFORT - Box Squat: 4x3 - Band Terminal Knee Extension: 3x12 SUPPLEMENTAL - Close Stance Good Mornings: 3x5-10 ACCESSORY Hamstring Curls: 2x10 Elevated Heel Kettlebell Goblet Squat: 2x10 CLEAN UP - 90/90 Copenhagen Hold: 5x10 sec - Ankle Rocker: 2x10 CONDITIONING: - Assault Bike: 6 x 10 sec on x 30 sec off 🗒️ NOTES: - Box Squat: new max is 3x75 kg 💪, need to work on technique, too much strain on spine - Incline Pushups: had to replace the bench press because of the shoulder 😟 - Good Mornings: need to work on technique, too much strain on spine - Assault Bike: went from 4 cycles to 6 cycles 💪

Today, I felt a strong desire to skip the gym. The weather was dark and rainy, I didn’t sleep enough, and my energy felt at about 30%. The temptation to stay home, crawl under a warm cozy blanket, and spend two hours in bed was huge. I could almost feel a “gravitational force” pulling me toward bed. Did I make the right decision by going to the gym? I honestly don’t know. On one hand, I trained my discipline and strengthened my consistency. On the other hand, maybe today my body truly needed that extra rest and recovery. Maybe taking it easy would have helped my long-term fitness and well-being even more. I don’t have a definite answer. I weighed my values and chose the gym. I can only hope that it was the right choice. And that my priorities of discipline and consistency will, in the long run, be more beneficial than an extra dose of rest and recovery...