Have to make a special note today for @Kevin Suber @Belinda-joanna Masse rainwater ! Welcome to the sleepy crew! Considering I’ve been at it since 4:30, I will have to brainstorm something inspiring to say 😂 We’re glad to have you!!

I want some daily gratitude this beautiful Saturday! What are you all happy about, proud of, or excited for:)

Motivation isn’t one thing. It’s a spectrum—and depending on which type you’re running on, you’ll either build momentum… or burn out fast. Understanding these six types will help you recognize what’s driving you, what’s draining you, and what actually creates sustainable change. Let’s break it down. 1. Intrinsic Motivation — “I want to do this.” This is the strongest form of motivation.You do it because it feels good, meaningful, or personally rewarding. Examples: - Training because it makes you feel strong - Cooking a healthy meal because you enjoy the process - Learning because you genuinely love the topic Why it works: It doesn’t require hype. It’s self-fueled. 2. Extrinsic Motivation — “I’m doing this for the outcome.” This comes from outside rewards: - praise - money - recognition - results - trophies - progress photos Examples: - Working out for a wedding or event - Training for a race - Losing weight for the scale number Why it works:Good short-term push, but it fades if the reward disappears. 3. Identified Motivation — “I don’t love it, but I believe in it.” This is where most real-life success happens. You don’t enjoy the task…but you value what it gives you. Examples: - Prepping meals because you know it helps - Working on sleep because you want more energy - Strength training because you want longevity Why it works:It’s logical and has purpose behind it—very sustainable. 4. Introjected Motivation — “I don’t want to feel guilty.” This one’s tricky.You’re motivated by guilt, pressure, or fear of disappointing someone. Examples: - Working out because you “should” - Eating clean so you don’t feel bad - Pushing through training to avoid shame Why it’s risky:It creates burnout, inconsistency, and resentment. 5. Integrated Motivation — “This is who I am.” This is elite, identity-level motivation.Your actions are fully aligned with your values and self-image. Examples:

Go check it out :):) Actually learn what it means to bulk vs cut https://open.substack.com/pub/joshhaag/p/bulking-vs-cutting-the-no-bs-guide?r=4bjill&utm_medium=ios

(And Why Most People Get It Wrong) When you look around at the world’s longest-living populations—the “Blue Zones”—you're going to notice something surprising… It’s not their perfect diet. It’s not their exercise routine. And it’s not even genetics…dang it! 😂 After analyzing data from these regions, one pattern rises above everything else… A) What is the main factor behind longevity? B) And once you figure out the answer to ^ (A) the question becomes… What do you do about it?