Shoutout to @Nicole Morita for inspiring all of us. In the past 1.5 years, she’s increased her strength and boosted her bicep curl by 40%. That's amazing! For example, I've been doing the same 18 lb bicep curls for about 6 months now! Here’s how she did it: Consistency over perfection As a busy mom, her schedule isn’t predictable. Instead of trying to follow a program perfectly, she used it as a guide and built her workouts around pockets of time throughout her day. Mind–muscle connection (focus + energy) She put her focus and energy on the muscle she was training. Where your energy goes, your body follows. Just like driving or surfing—if you keep looking at what you don’t want to hit, you drift toward it. When you shift your eyes and energy to exactly where you do want to go, the car, the board, your body follows. No more mindless reps and wasted time and energy currencies. We get to double our ROI for the same amount of effort in less time meaning your waistline and muscle definition will appear in half the amount of time! Can I get a "woot"!!??

Because of these accountability partners, I have 4 hot yoga classes under my belt that I would not have had. Here's the accountability system: Step 1: agree on a date and time Step 2: re-confirm the date and time Step 3: understand that showing up or not has an impact on someone other than you! Who's your accountability partner for the week? Even if it's a partner, gently reminding you of your goal body!

the SECRET 🤭to SUCCESS: Progression is never linear! When we know what to expect ahead of time, we get lighter and go faster🪽🪽💯💯 Some days, "progression" = one rep shy of failure + the extreme sensation of deep muscle burn.💪🏼 Other days (and I’m right there with you), "progression" = micro-signaling the muscle with 2–5 minutes of something. Both count toward investing in our muscle and bones for a body that pays us back in dividends for life! 🤩🤩🫀🫁🧠 ____________________________________________ TIP: I turn my workouts into a 3-theme rotating game depending on my energy score that day: 1️⃣ Blow-off steam session Sometimes I treat lifting like a rage room 🤬and take it out on the weights instead of my kids… or a bag of potato chips. 😂 2️⃣ Robot mode Low energy days = I make like a robot (turn off the thinking and turn off the feeling) and just do one micro signal session 3️⃣ Reward session Workout becomes the reward of the day. Favorite playlist + post-lifting dopamine high with a cherry and sprinkles on top. 🍒🍒 OUR MISSION: keep the MUSCLE SIGNAL SYSTEM alive so it doesn’t go dormant. 👇 Curious… which theme are you today? Post your strength session completion below as well! _________________________________________ Quick reminder: We have our live call tonight where we’re talking about how to stay ahead of the sneaky nutrition and strength mistakes that quietly sabotage progress. All are welcome-please come say hi! Challenge + Premium members: you’ll have replay access.

If I only had time to train one body part, I would go for the biggest bang for my buck and train glutes because it's one of the largest muscles in our body and it's the steering wheel that controls how our body performs through life. We also get to train our hips, core and legs while we're at it. DO THIS TODAY: Step 1: Decide on a time. Set an alarm. When it goes, off, start training (don't give yourself the opportunity to self negotiate) Step 2: Pick your favorite playlist and train with me! This is a follow along! Step 3: Here's what you need and what you'll be doing: dumbbells, resistance bands and (step risers if you have them) a) standing clamshells. hold onto a wall b) Reverse lunges x 2 sets c) RDLs x2 sets d) Weighted Glute Bridge (feet on floor is fine) e) Abs: alternating toe taps You're gonna complete the Trigger --> Behavior --> Reward loop here and POST your completion with a "done"! The declaration locks in the habit.

Thank you @Elizabeth Wong for inspiring this post! Here’s an option to keep your resistance high even if you only have a pair of light dumbbells plus even lighter 😂 dumbbells. Oahu is over the worst of the storm today. Lots of flooding, power outages and brown water. I think it’s currently hitting Maui though 🙏🏽☹️ How was everyone else’s weekend? https://youtu.be/EPulUtFiOqw?feature=shared