Thanks to a drop in temperature, unfolded my 30 year old Nordic Trak Pro and did 5 30 seconds bursts with 30 seconds of moderate pace then 5 minutes of moderate pace.

Morning Ya'll!! I finally stepped on the scale this morning...and folks, it was like Freakin Christmas!!!! I cannot explain the feeling and what a way to start the day!!! Totally unexpected.... I'm not a fan of constantly stepping on the scale, I usually go by how I feel, how my clothes fit. As an former ironman athlete i'm very aware of those things. And in the past yes, I would have stepped on the scale every day. But in the last 5 years when I step on the scale and the numbers continue to go up....then who wants to do that!!! I dont know my exact weight prior to starting almost 2 weeks ago. Yes I am still in the Primer prep phase. I'm going at my own pace. And folks...I was 143. I know i was not 143 to start. Probably closer to 146-147. The other indicator of how I know that this is correct is because I CAN FEEL IT!!!! Its all coming together! I'm learning so much. I'm excited to see what happens when I can really dial in next week and put more into play! Thank you @Terrill Sydnes and @Shaun Hadsall for all you do! Off to my class now! Have a blessed day!! 🙏

Good morning 6%ers! Meet 66yr old Kevin... He reached out after listening to my podcast with the #8 motivational speaker in the world, Jon Gordon (I was ranked in his TOP 10 Podcasts for 2023). He had been doing keto for months and was beyond frustrated, because after lose 15lbs he was STUCK, and he was tired of all the restrictions. So we hopped on a call, pivoted his plan to something that's actually sustainable: Enter: RG Carb-Cycling™ Here are the main levers we pulled with Kevin, when he transitioned from full blown Keto to our Hormone Reset Solution… PHASE 1️⃣ 7-DAY FAT ADAPTION We increased his protein in every meal, lowered his portion sizes on all friendly fats, and incorporated Carb DEPLETE days to completely drain his glycogen stores… This is how he quickly dropped another 6lbs and "primed" his metabolism and hormones for our: PHASE 2️⃣ ACCELERATED FAT LOSS PHASE We reintroduced starches and fruits using Carb DOWN and Carb Up days, staggered 4 days per week on weightlifting days… We paired all 3 RG Carb-Cycling Days with Hormone Boosting Resistance Training and my Cardio-Cycling workouts... This helped Kevin ENJOY the process, feel like a million, while optimizing his thyroid and leptin hormones to burn fat and build muscle setting him up for: PHASE 3️⃣ LIFESTYLE OF LEANNESS PHASE This is when you're finally living daily life at your goal 🎯 weight and are allowed more flexibility on weekends to enjoy happy hour every Friday and carb load every weekend WITHOUT sliding backwards 🥳... The daily habits we created within this framework is by using our CWESP acronym (like going on a quest—just spelled differently;) 📉 Calorie deficit 💦 Water (100+oz/day) 🏋️ Exercise (prioritizing weights) 🛌 Sleep (ideally 7+hrs) 🥩 Protein (~1g per lb of “goal” weight) The mechanisms we build in and customized daily for Kevin were from my 3-Step Hormone Reset: ⏰ Strategic Meal Timing 🍽️ Strategic Food Pairing (i.e. combinations) 🍝 Strategic Cheating (Carb Loading & Re-feeds)

Completed and finished off with a epsom salt bath

I am excited to see that my CWESP score has gone from 9 to 13. This is a great reminder to be checking it monthly to not ‘fall off track’ on being a 6%’r. 😊👍👊🔥