I had a couple of tough runs this week - legs felt flat, pace dragged, and my mind kept looking for excuses. Nothing dramatic. Just hard.

But here’s the truth: It’s a 16 week prep. It doesn’t matter. I still got them in.

We all hit days like this - more often than we let on. What matters isn’t how perfect it feels. What matters is that you execute anyway. That you turn the rough days into proof that you’re building something stronger than just physical fitness, you’re building follow-through.

Our challenge every week is to proactively build that mindset. Showing up when it’s not convenient. Pushing when it’s not smooth. And finding growth in the grind.

Let’s have a week.

Brain - The 7 Lines to Speak to Yourself Every Morning from Tony Robbins

Tony Robbins once said, “The quality of your life is the quality of your emotions.” And every morning, you get a chance to shape those emotions - deliberately. In one of his recent YouTube clips (Link Here), Tony shares seven simple lines to prime your mind first thing in the morning. Not affirmations. Not fluff. But real mental programming designed to condition your state and shift your focus.

Here are the seven lines, and his words, why they matter:

1. Today I choose to be happy.
   Not if everything goes well. Not if I get the outcome I want. Happiness is a decision before it’s a feeling. Start by choosing it.

2. I am grateful for everything I have.
   Gratitude shifts your mindset from scarcity to abundance. When you start your day acknowledging the good, your brain gets better at finding more of it.

3. I am capable of achieving great things. Every setback is an opportunity to grow stronger.
   Self-belief isn’t arrogance, it’s armor. When you know you can grow through what you go through, you stop fearing failure.

4. I choose to focus on what I can control. No matter what happens today, I will focus on my actions, my attitude, and my responses.
   Control is limited. Response is not. When you narrow your focus to what’s within your power, you stay grounded - not shaken.

5. I embrace challenges as opportunities for growth.
   Resistance isn’t a wall, it’s a weight to lift. The more you lean into hard things, the more you expand your capacity.

6. I am committed to continuous improvement.
   You don’t need to be perfect. You just need to be better than yesterday. Small gains compound - mentally, physically, professionally.

7. I choose to make a positive impact today.
   Whether it’s your team, your family, or a stranger, you always leave a mark. Let it be a good one.

Tony calls for us to say these aloud. Write them down. Put them on a note by your mirror. He doesn’t promise that these lines will change your circumstances, but they will change your emotional state. And that changes everything else.

Start your day with intention, not just motion. When you tell your mind what to look for, it listens. So tell it something empowering.

Because now is the time.

Body - The Power of a Whole Foods Diet (And What to Buy)

I have fallen guilty as anyone in trying out some latest diet trends, looking for that easy button for a quick weight cut. And every time, I end up back in the same place, with the same understanding. You don’t need a complicated nutrition plan or the latest trend to get results. You need consistency. And the best foundation for consistency? A whole foods diet.

Whole foods are ingredients that are minimally processed and as close to their natural form as possible - think foods without barcodes or marketing claims. They’re rich in nutrients, free of added junk, and they fuel performance, recovery, and long-term health.

Here’s why a whole foods approach works:

• More Nutrients, Fewer Calories: Whole foods are packed with vitamins, minerals, fiber, and antioxidants, without the empty calories or blood sugar crashes of ultra-processed alternatives.

• Better Satiety: Real food fills you up. It supports your metabolism and helps you control cravings without feeling like you’re in a constant state of deprivation. What I always find when I reduce my processed food intake is that I am fuller for longer, with significantly less cravings.

• Improved Energy + Digestion: When your gut is running on whole, digestible ingredients, your energy stabilizes. No more afternoon crashes or bloating from mystery meals.

• Sustainable Simplicity: No tracking apps required. You start to eat more intuitively when your choices are simple, clean, and aligned with how your body was built to function.

If you’re not sure where to start, here’s a sample Whole Foods Shopping List:

Proteins

• Chicken breast / thighs

• Ground turkey or lean beef

• Salmon, cod, or canned tuna

• Eggs & egg whites

• Greek yogurt (unsweetened or low sugar)

• Cottage cheese

• Lentils, chickpeas, or black beans

Carbs

• Oats (steel cut or rolled)

• Sweet potatoes or regular potatoes

• Brown rice, jasmine rice, or quinoa

• Whole grain or sprouted bread (minimal ingredients)

• Fruit: berries, bananas, apples, oranges

• Vegetables: spinach, kale, peppers, carrots, broccoli

Fats

• Avocados

• Extra virgin olive oil or avocado oil (check ingredients on these!)

• Nuts (almonds, cashews, walnuts)

• Nut butter (natural, no added sugar)

• Chia seeds or flaxseeds

Add-ons & Flavor

• Fresh herbs (cilantro, basil)

• Garlic, ginger, onions

• Lemons and limes

• Spices like turmeric, cumin, paprika, chili flakes

• Salsa, mustard, hot sauce (check labels)

You don’t need to overhaul your diet overnight. But if 80–90% of what you eat comes from the list above, your body will reflect it.

Keep it simple. Shop the perimeter of the grocery store. And when in doubt, ask: Did this food exist 100 years ago? If yes, it’s probably a solid choice.

Book - 5 Books On My “To Be Read” This Summer

Summer is the perfect season to get excited about your reading list, and there’s no better way to do that than through a having a powerful stack of books in the hopper. This summer, I’m continuing my trend of mixing personal growth with immersive fiction, balancing brain fuel and storytelling escape.

Here are the five titles I’m most excited to dive into:

1. How Countries Go Broke by Ray Dalio

Dalio doesn’t write page-turners, he writes playbooks. This one looks at the patterns behind national collapse: debt cycles, inflationary traps, political fractures, and what history can teach us about economic failure. If you like understanding the "why" behind headlines, this is one I would pick up too.

2. We Can Do Hard Things by Glennon Doyle

I’ve heard this one is equal parts raw and empowering. Doyle dives into identity, boundaries, pain, and transformation, all through the lens of choosing growth over comfort. I love nothing more than a good reinforcing read on why to choose to do hard s***.

3. Abundance by Derek Thompson

From the mind behind Hit Makers and countless brilliant Atlantic essays, Abundance is Thompson’s attempt to reframe our modern narrative around optimism. Instead of leaning into doomscrolling and scarcity, this book explores how innovation, science, and culture are quietly creating a better world than we realize.

4. Empire of Silence by Christopher Ruocchio

This is my big sci-fi epic for the season. Fans of Dune, Red Rising, or Name of the Wind say this delivers that same high-concept blend of philosophy, politics, and world-shaking action. The main character isn’t a hero, he’s the man who destroyed a sun. I’m blind in.

5. Devils by Joe Abercrombie

Abercrombie has been on my list for a while now, and is the master of grimdark fantasy — morally gray characters, sharp dialogue, and violent, clever twists. Devils is his newest release, and I see it as a good opportunity to hop in and see what he is all about.

Whether you’re in a season of learning, leading, or just escaping the noise for a few hours, books are still one of the best tools we’ve got.

Let me know if you’re picking up any of these, or if you’ve got a summer recommendation to send my way.