The mud won’t win if you keep on pushing.

Hi, guys. You’ve been through some mud this week, huh. The sticky kind that gets all up in the crevices and hangs on your shoes for a few days, before you can shake it off. And then you have to go pick at it with a kitchen utensil that you actually use to feed yourself, but you don’t care because you really need it out. I just want you to know that I’m so proud of your toughness and your consistency in bringing it all to the dumbbells – they’re excellent muck scrapers. Every one of you is inspiring and changing. And it’s the most stunning thing, ever. Hang tight. Don’t lose your grip.

Just a few reminders:

• You all know how to make the meat of your workouts count. Don’t skip the warm-ups and recovery. It’s such an easy way to level-up! If you need all the reasons, there’s a chapter in my book devoted to both.
   
• Speaking of warmups, let’s bring on the nose-breathing focus, right from the beginning. If you try to start it mid-workout, it’s damn near impossible to catch up. Each day will get easier, and we could all use some oxygen deep down in that diaphragm. Once it’s habit, you’ll feel like a superhuman.
   
• How are you doing on your nutrition? Is it time to check-in to MyFitnessPal for a week to make sure you’re on point? Choose one thing you could do better. You’ve heard it before: flesh builds muscle. I triple-dog-dare you to get rowdy with your protein. Seriously, just try it and see what happens.

I leave you with that: try it and see what happens. I adore you, and you are absolutely worth it. Play with your boundaries. Push your limits.