Had my 1:1 during our 6-week challenge and my F45 coach asked me this: “If I told you that you can ONLY do THREE workouts per week — at F45 and/or 24 Hour — what’s your reaction?” My honest reply? “Three days is NOT enough. The gym is my outlet. It’s how I de-stress from work. It keeps me balanced.” And he calmly said… If you’re tired and you allow your body to truly recover, you’ll come back stronger — even with three workouts. More workouts with poor performance doesn’t equal better results. Recover well → perform better → build more → make smarter progress. Oof. That one sat with me. Because I love training. It’s my therapy. But he challenged me to think: Quality > quantity. Recovery is strategy — not weakness. Then he gave me homework: “What are your health pillars?” Here’s my F45 1:1 snapshot 👇 🏛️ Lena’s Health Pillars: 1️⃣ Recovery & Sleep (Now My #1) - I need 2 recovery days, not 1 - Sleep directly impacts performance - Working on phone hard stops + better wind-down - Listening to fatigue earlier Goal: Train hard, recover smarter. 2️⃣ Nutrition & Body Composition - High-protein anchor every meal - Fiber focused - Macro tracking (Premium MFP) - Meal prep even on tired days Goal: 35% → 20% body fat while maintaining muscle. (I might change my mind depending on how I look at 20% body fat) 3️⃣ Training & Strength - Strength 3x/week + HIIT 2x/week - Track PRs + progressive overload - Modify for back safety (2mm disc bulge) Goal: Build lean muscle + age strong. 4️⃣ Mindset - Adapt instead of spiral - Discipline over emotion - Use setbacks as data 5️⃣ Accountability & Support - Community driven - Partner accountability - Lead by example for my daughter 6️⃣ Longevity & Self-Respect - Back-safe training - Recovery without guilt - Night guard compliance (I grind my teeth when lifting heavy so the dentist encourages me to wear during lifting) - Thinking 60+, not just now 📍 Current focus:

What a month!!! Upon closing escrow I was unexpectedly asked to leave the place I was staying at and had to scramble for 8 days trying not to stress the F out and stay positive about everything. It was hard not being able to track my calories and commit to the program as dialed in as I liked to be but, I did my best. I still went to the gym, I went for walks, I focused on protein as my main meal everyday. I did drink a lot because I was stressing about escrow and my living situation. Escrow did close and I moved in on 2/13! Since then I've been slowly moving in and making my place feel like home. Now tracking again and focused on the plan. I'm happy to share that I have reached new goals by breaking the 180lb barrier and dropping down a total of 6% body fat. Also, when I started on my Hume app my metabolic age was 63 years old and I was ashamed of myself for that. Now happy to report that it's 1 year younger than my current age and I am feeling great! I'm not done until the abs show up but I know with coach @Aaron Wong and @Darren Liu assistance it will happen sooner than later! I still read your posts and it still motivates me and encourages me to keep going so thank you all for the push when I did want to quit and say fuck it! Don't quit! ✌🏽