You will face some of your biggest trials on the way to achieving your greatest successes. Sometimes, it’s hard to realize that it's okay not to be perfect every second of every day. Don’t let your momentary misstep prevent you from going after what you want most. Perfection is the thief of consistency. No one has a linear path - there are ups and downs. Strive for perfection, but don’t forget the importance of the lessons you can learn when you fail. Failures are lessons placed in our lives for us to learn about ourselves.

I relate to this quote every day. Sometimes, I feel like giving up on my health and fitness goals, and I do. I say to hell with meal plans and my workouts for the day. Rather than going on a walk, I watch Gilmore Girls and eat Turkey Hill ice cream. But you can only eat so much ice cream and watch so much Netflix before you get bored.

Time keeps moving. So, when you reflect on this day, try to find the hidden lessons. And remember, your goals deserve your attention. Take courageous steps to work towards achieving them.

Weight lifting myths

1. "Weight lifting will make women bulky": This is one of the most prevalent misconceptions. Building significant muscle mass requires intense training, specific nutrition, and, often, supplements. Women generally have lower levels of testosterone, a hormone crucial for muscle building, compared to men. Engaging in weight lifting will help women achieve a toned and sculpted physique rather than bulky muscles.

2. "Women should only do cardio for weight loss": While cardiovascular exercises are essential for overall health and calorie burn, weight lifting is equally crucial for women. Strength training helps increase muscle mass, boosting metabolism and enhancing fat burning even when at rest.

3. "Women should use light weights and high reps for toning": The concept of "toning" usually refers to the appearance of defined muscles without excessive bulk. However, achieving this requires a combination of strength training and controlled nutrition, not just high reps with light weights. Women should challenge themselves with heavier weights to promote muscle growth and definition.

4. "Lifting weights is not suitable for older women": Weight lifting can benefit women of all ages. It helps preserve muscle mass, bone density, and overall functional strength, making it particularly important for older women to maintain their independence and quality of life.

5. "You need special equipment or gyms for weight lifting": While having access to a well-equipped gym can be beneficial, weight lifting can be done with minimal equipment or even bodyweight exercises at home. Resistance bands, dumbbells, or household items can be used for effective weight-lifting workouts.

the art of habit stacking

I learned about habit stacking from Atomic Habits by James Clear. I’ve learned it’s important to start small when building new habits. An example of habit stacking in my life is that I prep all my vitamins and supplements for the day while I oil pull.

1. Identify your existing habits: Start by listing the habits you already have in your daily routine. These could be simple activities like brushing your teeth, having breakfast, or taking a shower. Be sure to choose habits that you consistently perform without much thought.

2. Define your new habit: Decide on the new habit you want to develop. Make it specific, achievable, and relevant to your goals. Whether exercising, reading, meditating, or drinking more water, be clear about what you want to integrate into your routine.

3. Choose a trigger: A trigger is an existing habit that will act as a cue to initiate the new habit. It should naturally come before the new habit and serve as a reminder to perform it. For example, if you want to meditate daily, you can use brushing your teeth as a trigger. As soon as you finish brushing your teeth, you meditate for a few minutes.

4. Start small and be consistent: Begin with a manageable version of the new habit to make it easier to stick to. For example, if you want to exercise regularly, start with just five minutes of exercise after your morning coffee. The key is to perform the new habit consistently, even if it's in a small way, to build momentum.

5. Create a clear sequence: Ensure that the new habit follows the trigger habit in a specific sequence. For example, after having breakfast, you read a book for 15 minutes. Having a clear sequence will reinforce the connection between the two habits.

6. Be patient and persistent: Developing a habit takes time, so be patient with yourself. It's normal to miss a day or two, but try to get back on track as soon as possible. Consistency is key to making habit stacking work effectively.

7. Celebrate your wins: Celebrate each successful habit stacking effort, no matter how small. Positive reinforcement will reinforce the habit loop and make it more likely that you'll continue with the behavior.