Challenge your body in 3 main ways:

1. 1. Strength - lift heavy. Pick 2-3 big compound movements.
   2. Muscle building - Pick 4-5 exercises, with moderate weight, moderate reps, still focus on big movement exercises
   3. Zone 2 conditioning - for stress management, heart health, and improved recovery. This could be a circuit or any steady state cardio machine. HR = 60-70% of max heart rate.

Phase 1: Awareness.

• Pinpoint your triggers (work, relationships, news, etc) *Get specific*
• Pinpoint your comforts (beer, wine, junk food, etc)

Phase 2: Identification.

• Identifying what about these situations causes you stress/discomfort. “What are you running from?”
  • Lack of control, fear of rejection, uncertainty, lack of safety
• Identifying what the food gives you that you crave. “what are you running towards?”
  • Dopamine hit, Sense of control, Rebellion

Phase 3: New Habit.

• What is something else that could give satisfy that craving that is healthier for you.

1. • Conversation with a friend
   • Doing an activity you love (art, reading, movie)
   • Doing something active
   • Getting your love language fulfilled

The scale is only a fraction of the story being told about your fitness journey.

Here are 15 other ways to see that you're making positive progress:

1. Tape Measurements
2. Photos
3. How clothing fits
4. Strength tests (1,3, or 5 Rep Maxes)
5. Endurance tests (Push-ups, planks, or cardio)
6. Flexibility tests
7. How you feel after a flight of stairs
8. Your cookings skills & confidence
9. Saying yes to prioritizing your health (going to bed earlier, saying no to alcohol, going to the gym)
10. Improved sex drive
11. The desire to want to buy new clothes
12. Starting to enjoy exercise 😏
13. Feeling confident in the gym
14. Wanting to sign up for a race/class/athletic event
15. Other people wanting to join you in your food choices or workouts