Reader,

I’ve been feeling pretty blah in my body lately.

Strong and healthy, sure, but definitely feeling softer and squishier than usual. After many months of travel, trips to Austria and Mexico and different mountain towns to ski, swapping workouts for skiing, eating out, a newfound love for learning to bake sourdough and other goodies, cutting back on morning walks through the winter, eating more sweets and snacks, and generally just flowing and kinda doing whatever I want, especially when it comes to my nutrition.

There have been so many previous times in my life where I’d get to a point like this and I’d feel frustrated and defeated, drenched in self resentment and disappointment, and I’d turn to intense, all-or-nothing behaviors, aggressively restricting myself from Monday-Friday just to binge over the weekends and feel more behind than ever come Monday morning, just to get more behind with every cycle that passed.

But this time, I don’t view it as a “starting over” point. I view it as one step along the path of a long journey of life with lots of twists and turns through different seasons. This may not be my “ideal” state, but it is a part of a bigger picture, and everything is and will be perfectly okay.

The most important part is that I recognize that some of my actions haven’t been the most aligned with the person I want to be, and that I can course correct by taking consistent, sustainable steps in a more aligned direction.

When I find myself in these situations, I don’t do anything extreme. I don’t start a juice cleanse or do Whole30 solely to lose weight, or add tons of extra cardio or workouts I hate just to burn calories.

I lean back into all the habits and practices and behaviors that I know make me feel my best—and I’m sure will make you feel your best, too.

Here's the playbook:

Fitness

• Strength Training: Commit to lifting weights 2-3 times per week. Choose the routine that fits your lifestyle—whether it’s two full-body workouts, three full-body sessions, or an upper/lower/full body split.
• Follow a Program: Stick to a plan that challenges you and repeat those workouts weekly for a month. Consistency and progression are key; challenge yourself through each movement and practice working through failure.
• Self-Competition: Focus on competing with your former self. Every rep, every set is a step towards a stronger you.

Movement

• Daily Steps: Aim to hit 7-10k steps a day. Whether it’s a brisk walk during a break or an evening stroll, every step counts.
• Enjoyable Activities: Mix in activities you love—hiking, walking, pilates, skiing, or any other movement that brings you joy. Embrace variety to keep your routine fresh and your body engaged.

Nutrition

• Protein: Target between .7-1g of protein per pound of bodyweight each day to support your metabolism, muscle recovery and growth.
• Prioritize whole foods: Prioritize whole foods, loading your plate with veggies, fruit and fiber-rich ingredients at every meal.
• Fiber: Aim for at least 30g of fiber daily to fill you up, increase your metabolism, and keep your digestion and overall health in check.
• Enjoy yourself: Give yourself full permission to enjoy some of the foods and sweets and desserts you love. But do so in moderation.

Healing, growth, and mindset

• Focus on healing: Recognize that lasting change is not just physical—it’s emotional too. Work on healing old wounds and confronting limiting beliefs so that you can rid yourself of the emotions and behaviors that you have a hard time controlling and are keeping you stuck.
• Cultivate a growth mindset: Focus on self-improvement rather than comparison. Celebrate small wins and view every challenge as an opportunity to grow.
• This is about YOU: Remember, your journey is uniquely yours. Embrace self-compassion and invest in practices that uplift your mental and emotional well-being, and stop comparing yourself to others.

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Remember that your journey to strength and confidence and sustainable health starts with one step, so let's take it together. I'm here for you!

See you next week,

💕 Morgan