Happy Sunday shift day! 🌟 1) Working one-on-one with folks, I see a lot of beans, and a lot of mixed reviews about how they make people feel. Here's what I want you to know: beans are a powerhouse for fiber and plant-based protein, so good for your microbiome. But there can be an adjustment period, and that's okay. Start slow, and talk to your healthcare provider about Beano, an enzyme made specifically for breaking down beans, available almost everywhere. It's usually my top first recommendation to help people through that transition. 🌟 2) There are so many types and methods now too, even bean pastas or crackers. If you're not a big fan, try blending lentils into pasta sauces for more fiber and plant-based protein. Canned beans are shelf-stable, easy in your pantry, and gentler if you're sensitive to gas: the fermentable sugars dissolve into that liquid, so rinsing and dumping it makes them easier than from scratch. If you're making them from scratch and feeling great, no need to switch, this is just a troubleshoot for anyone who's struggling. ✨ This week, you lead you. Why am I such a fan of not measuring speed? It's anticlimactic, I know, it's what sells, it's what everyone wants. But after being in practice since 2010, I've seen the roller coaster too many times to keep pretending life is linear. People can push hard for a short stretch, but that's often far from what they can actually sustain for life. They hit the outcome, celebrate it, and then don't know where the middle road is. That's why we use the Good, Better, Best framework. We already plan for life to happen. Good is your hardest week version, and I mean it, if you wouldn't do it on your absolute hardest week ever, take it down a notch. Better is your average week. Best is your stretch goal when everything aligns. All the same flavor, just different levels. 🔎 This week's lens: Nourishment, Legumes. Here's what it could look like, modeled for you: Good: Just notice. Track how many times you eat beans or legumes this week. No changes yet.

🧠 Reflection ​ Checking in on my goals this week. Quality family time, laughter, and movement. ​ One of my highlights of the trip so far: my nieces have started joining me on my runs. They're in those preteen and teen years, and it's turned out to be a really fun way to connect with them. ​ Generally, lots of really good quality family and friend time. ​ Ironically, not as much one on one time with the kids as I'd hoped. ​ One thing we've been doing as a family that's been so fun is a cartooning and drawing camp. It's inclusive of all ages, so we've all been learning to draw together. ​ 🌿 My Learning ​ I'm quickly reminded of how you kinda get downgraded when the kids see people they don't get to see very often. They're just so overexcited to be around cousins and all of that good jazz. ​ It's a good quality problem. I know those moments will come. It's just on the front of my mind now, because I'll have to jump on those opportunities when they show up. ​ ✅ Good / Better / Best Goals ​ Good: Move my body every day, in whatever way the day allows. Be present with them. ​ Better: Run most days. Be present in the spontaneous one on one times. ​ Best: Running every single day. Adventure. Intentional (planned) one on one time. Left the funny book at home :s so just taking in the funny moments as they happen. ​ 🎯 Intentions for This Week ​ → Family and relationships first ​ → Run every single day ​ → One on one time with each kid, ​

*"A shift isn't always about tightening. Sometimes the braver move is softening."* 🔒 Tightening OR 🌊 Softening 👇 Which one's true for you right now?

Happy Sunday shift day! 🌟 1) We already built in the flexibility. There are already different goals for different levels of capacity. There's already a built-in compassionate filter. 🌟 2) Showing up even at the lowest level of a goal can change your life over time more than you'd expect. Instead of feeling shame and abandoning it altogether, you still show up in a mini way. You still vote for it. You're still here, saying this matters, and that you're worthy of choosing for yourself. That matters a lot. ✨ This week, you lead you. That's why we plan for flexibility. When people build in flexibility, they're more successful, because we already know there will be good weeks and hard ones. So your easy version has to be genuinely easy. Picture a really tough week: even then, it should still be doable. Because setting a goal, choosing it on purpose, and still showing up in the smallest way, that's worth more than letting circumstance carry your life instead. That's why we use the Good, Better, Best framework. We already plan for life to happen. Good is your hardest week version, and I mean it, if you wouldn't do it on your absolute hardest week ever, take it down a notch. Better is your average week. Best is your stretch goal when everything aligns. All the same flavor, just different levels. 🔎 This week's lens: Movement. Here's what it could look like, modeled for you: Good: Put on your shoes and step outside after dinner. Better: Take a walk around the block. Best: Walk for 15 minutes. Feel free to copy this, tweak it to be true for you, and post it as your own... or set something completely different. You know yourself best. 🔎 Not sure where to start? Try the Sunday Shift Prompt (it walks you through it in under 5 minutes): https://shiftpmos.com/sunday-shift-prompt Post your Good, Better, Best below and tag it #shift. 🌿 Reflection Questions Choose one or all: - When you've shown up for yourself consistently in the past... what worked, and what didn't?

🧠 Reflection My personal Sunday shift, so my focus has been on liberty, levity humor, funny. Just trying to find some lightness in a season that I'm... have found to be heavy. And, basically, I went to the library. It was, like, a top ten list of library books that have been told... or books that have been rated for funny and, you know, funny twisted up events. None of them. we're at this branch. So that was a bit of a tease. So, basically, I just blindly picked one for which somebody said, you know, those those famous book quotes, that this was a funny book. So I'm like, alright. Going in deep on this one. Anyhow, my The Celebrants by Stephen Rowley. Uh, anyone read it? My invite for a treat. But I'm continuing on the same path. I think it's basically gonna be my goal for summer is basically, um, really intentionally finding things that make me laugh. ✅ Good / Better / Best Goals - Good: Continuing to read my book. - Better: Actually making time to just listen to funny stuff. - Best: In the day-to-day moments, bringing more humor. Trying to find levity and jokes in it. 🎯 Intentions for This Week → Bring more humor in → Keep reading my book, slowly → Watch my funny playlist → Keep exploring and sitting with it