When I once asked a friend who was training for an Ironman race how he managed to train for three different sports—swimming, cycling, and running—his answer was simple but powerful:“If it’s in the schedule, it has to be done.”

If you showed up for yourself this month—whether that meant squats every day or just doing your best—you’ve already done something incredible: you proved to yourself that you can follow through. So many people sign up for challenges and never even start. But here you are, finishing strong or picking yourself back up after life got messy. Either way? That’s growth. But here’s the truth: the end of a challenge is where a lot of people fall back into old habits. And I don’t w

For years, I thought my issue was motivation. I’d get excited to start a new routine—new week, new mindset, new me. I’d meal prep, plan my workouts, and go all in. But as soon as I missed a day or two, I’d feel like I had failed again. It was frustrating and discouraging. Eventually, I realized it wasn’t about discipline or desire—it was that I didn’t have habits in place. I kept relying on motivation to get me through, and motivation always wore off.

If you’re just getting started with exercise, especially resistance training or cardio, it can be overwhelming to know what’s “right,” what’s “too much,” and how to adapt movement to your current level. I want you to hear this loud and clear: there’s no shame in starting small—and modifying your workouts doesn’t mean you’re weak. It means you’re smart.

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