✅ Daily 10 15 minutes of stretching before 7:30am ✅ 80 oz water ✅ Protein Floor 112g goal 62.5 ✅ Strength Training 1/2 completed this week ✅ Mobility/Stretching 4/3 core strengthening and TRX 15 minutes ✅ Mindfulness Reset 5/5 completed this week ✅ Reading 5/5 20 minutes ✅ Screen Boundary 5/5 completed this week ✅ Sleep Win 6/5 No caffeine after 2 pm ✅ Fuel Upgrade 6/5 Lanes A and D, whole food meal at lunch, produce at each meal This was a tough week - usually I have a couple of days that I open at work so I leave at 4:00pm, that wasn't the case this week so I really had to muscle through a couple of days. Thank you, Mike for the posting about grit! I hope everybody has a great weekend!

✅ Daily 10 Stretching 10 minutes by 7:30am ✅ 80 oz water ✅ Protein Floor 93 g goal 62.5g ✅ Strength Training 1/2 completed this week ✅ Mobility/Stretching 3/3 completed this week ✅ Mindfulness Reset 5/5 5 minutes focused breathing ✅ Reading 4/5 15 minutes ✅ Screen Boundary 5/5 No phone for 60 minutes ✅ Sleep Win 5/5 No coffee after 2 pm ✅ Fuel Upgrade 5/5 Lanes A and D, whole food meal at lunch and produce at each meal This is a late post - I've had to work late every night this week - yesterday night I needed to just rest!

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 Same old stretching for 10 minutes! ✅ 80 oz water ✅ Protein Floor 92 g goal 62.5g ✅ Strength Training 1 of 2 completed this week ✅ Mobility/Stretching 3/3 completed this week ✅ Mindfulness Reset 3/5 focused breathing/relaxing 15 minutes ✅ Reading 2/5 15 minutes ✅ Screen Boundary 4/5 No phone for 90 minutes ✅ Sleep Win 4/5 No caffeine after 2 pm ✅ Fuel Upgrade 4/5 Lanes A and D , another whole food lunch and produce with all meals I hope that everybody here got through the storms last night with no or little damage. I woke up to the neighbor's grandkid's playhouse in pieces in my yard! The playhouse survived though!

✅ Daily 10 Yes, ✅ 64 oz water Yes 64 0z, Protein Floor NO, missed dinner tonight, Strength Training NO (1/2x/week), ✅ Mobility/Stretching Yes (3/3x week)✅ Mindfulness Reset YES (3/5 days/week), ✅ Reading Yes (3/5 days/week)✅ Screen Boundary Yes (2/5 days/week), ✅ Sleep Win Yes (2/5 nights/week) Crazy day. I have discovered that I hate breaking my routine. Don't really like my backup plans.😆When I can exercise in the morning after coffee, my day goes much smoother.