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Strength Train express:

Week Four

"Change is the only constant in life.  Ones ability to adapt to those changes will determine your success in life." 


-Benjamin Franklin

You're halfway through the challenge! 


With that said...hit pause and think about these next questions.


  • What were your high's and low's of this week?

  • What accomplishments or steps did you take are you most proud of? 

  • What pitfalls have you already made improvements on? 


Write those down and let's build off of those! 

We want to AMPLIFY those positive steps that you're taking in bettering yourself to retrain your thought process and how you view yourself.  History repeats itself afterall!


When we're feeling emotionally charged, frustrated, or stressed AF from life, history has told us that downing a bottle of wine... binge watching New Girl all day while laying in bed... stuffing our face with pizza, tacos, and cake all weekend with friends will make our world a better place. That it will automatically make today's issues disappear and after partaking in one of our indulgences, we'll feel 10 times better. 

Absolutely there is a time and place for all of these things!

Howevever, WHEN your intent is to repeatedly seek happiness from these things, that's when it becomes a problem.  When you're relying on these things to make you instantly feel better, that's the continuous pitfall. 

IN this challenge, we want to re-focus and re-train your brain and dopamine (the pleasure hormone) to release during activities and meals that are going to make you feel fulfilled and happy LONG term.  You'll still get that instant gratification, but now it's building muscle memory of "I feel overwhelmed so I'm going to go for a walk to decompress," instead of "My work life stresses me out.  LOOK!  This tasty bottle of Cabernet will solve my problems."

We're talking about embracing a healthy mindset – the kind that doesn't just pump iron but lifts your spirit and empowers your soul. 💪🧠 We're the bosses of our brains, and we can overcome any mental hurdle that comes our way!

Connecting Your Brain and Body:

Let's dive even deeper into the incredible connection between your brain and body. This partnership isn't confined to the gym; it's a 24/7 collaboration!

In the gym, your brain and body work in perfect sync, creating harmonious movements of strength, balance, and confidence. Outside of the gym, this connection remains, influencing your daily choices and well-being.

If you haven't picked up journaling yet, or note taking of some kind, let's start this week.  Each day, write down how your day went.  

What were your high's and low's for the day?  If it didn't quite go to plan, could you have done anything differently to make it better?  Sometimes the answer is no and you did all you could which is enough!  Sometimes, you might look back and realize your old patterns returning like deciding you didn't have enough time for self care today when the real reason is you just didn't want to do it. 

Building your self awareness and observations of what works and doesn't work for you will take you far my friends!  That's how we find and establish what consistency looks like to us to achieve OPTIMAL, progressive, and long lasting results.

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