Most people don’t suffer from what’s happening, they suffer from the argument in their head about what should be happening. Acceptance isn’t giving up. It’s seeing clearly, so you can act. The Challenge (7 days) Every time you catch yourself thinking “this shouldn’t be happening,” you replace it with: “This is happening. Now what?” Then you immediately return to one controllable: - Breath - Effort - Attitude - Standards Training rule: Once per session this week, when you feel the pity-party voice start: 1. Exhale long (longer than your inhale) 2. Relax face + shoulders 3. Do one honest rep with clean standards That’s it. One rep is the reset button. Daily life rule (carryover) Pick one “external” that normally steals your peace (traffic, someone’s attitude, a schedule change, bad sleep). This week your job is not to complain about it out loud for 10 seconds.Instead: one breath + “Now what?” + next action. Comment below: 1. Where do you argue with reality most, training, work, relationships, or self-talk? 2. What’s your go-to external excuse? 3. What controllable are you returning to first this week? 4.

This week I definitely found myself coming up with "reasons" why maybe my performance wasn't up to the standard I wanted, I would say I didn't get good enough sleep or I didn't eat well enough. But I caught myself doing that and instead reminded myself the win was just coming in and doing the work, there doesn't need to be a qualifier on my performances. I am going to take that into my lift this next week, instead of coming up with all these reasons for things, just accept certain things as they are and focus on what I control in those moments!

This week your focus is on what is inside of your control. You don’t control the workout. You don’t control the weight. You don’t control the weather, the traffic, or other people. You control your breath, effort, attitude, and standards. That’s it. That’s the game. ⚔️ Challenge (7 days): Before every session, say out loud: “Breath. Effort. Attitude. Standards.” Then pick ONE to focus on that day. ⚔️ Rules: - If something external annoys you (music, temp, programming, someone else), you don’t speak on it. - You take one breath and return to your focus (B/E/A/S). ⚔️ Comment Here: 1. Which controllable are you focusing on this week? 2. What’s the #1 external thing you usually blame? ⚔️ Post (End of Week): 1. What did you learn about yourself? 2. How will you take what you learned and apply it in the future, inside and outside the gym?

Think of this as your weekly focus. Many of us who train go in with a focus on how we want to lose weight, gain muscle, or maybe hit a PR. However, these weekly codes (focuses) will help you shift and also focus on how we can train our minds, our hearts, and our character. Each week we will have a new Code, they will repeat at times. I will post the weekly code on Sundays, at some point during the week comment how its going for you, what did you learn, how were you challenged etc. This is what sets us apart as a community, we train the body and the mind!