07/15/2026
Weekly Check In ✅
Weighed in at 177lbs this morning, which is trending downwards still!
Nutrition:
• Training Days: 2,520kCals
• Rest Days: 2,420kCals
Movement:
• Training 5x per week
• Cardio 5x per week
• 10k steps per day
I tend to be a very outcome based person, so I’ve been learning to become more process oriented.
The check in’s are definitely a great reminder, especially on the weeks that you’re a bit more critical of yourself.
Progress takes time 🎯
07/15/2026
Client Win 🏆
Shannel is down almost 10lbs since June.
When she first came to me, she didn’t have the systems in place to reach her goals.
She’s a busy mom, wife, and works full time. Plenty of reasons to put herself last.
Instead, we built a plan around what she needs, and she’s showing up with consistent effort.
Consistency compounds 🎯
07/08/2026
Weekly check in ✅
Woke up this morning at 177.8lbs, which is 0.2lbs down.
Nutrition:
• Training Days: 2,520kCals
• Rest Days: 2,420kCals
Movement:
• Training 5x per week
• Cardio 5x per week
• 10k steps per day
This is a small drop in weight and I know an old version of me would be frustrated that it wasn’t more.
End of the day, progress is progress and it’s good to acknowledge effort and not just the outcomes of something.
Consistency compounds, results will follow if the daily habits are being executed.
Almost 10lbs down, let’s keep pushing 🫡
07/07/2026
Client Win! 🏆
Chris is 20lbs down in 8 weeks.
Here’s the part that surprises people:
He started at 1,900 calories a day. I gradually increased him to 2,900 calories and he kept losing weight.
No magic pill. Just 5x/week in the gym on a plan built around his schedule and equipment, dead-consistent food tracking, and never missing a check-in so we could adjust before things stalled instead of after.
Consistency compounds 🎯
07/08/2026
07/07/2026