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Day 9 – Trust the process

August 9th, 2023

5:45 am

Woke up about 5 minutes after my alarm. Knees and right ankle feel a little achy but nothing too extreme. All part of the process. I was able to run a bit yesterday so that felt great. Ready to tackle this Wednesday.

Instagram Day 9 Reel

Follow a Diet

Below is what I ate today:

  • Post Workout
    • Shake – 2 Scoops of Optimum Nutrition Whey Protein
  • Breakfast
    • 3 Scrambled eggs
  • Lunch
    • Mediterranean Salad with Rotisserie Chicken
  • Dinner
    • 10 Chicken Meatballs, 2 Scoops of Rice & Broccoli

2 workouts of at least 45 Minutes (one must be outside):

  1. Workout #1 6:45 am Lower Body
    • 3 x 12 (30 lbs) DB Single Leg Stiff Deadlift
    • 3 x 12 (85, 95, 105 lbs) Leg Extensions
    • Barbell Squat (first time doing this in forever)
      • 50 lbs x 8
      • 90 lbs x 10 (2x)
      • 90 lbs x 5 (3x)
    • 2 x 5 Lunge
    • 4 x 10 (90, 90, 160, 210 lbs) Hip Thrusters
  2. Workout #2 4:24 pm Run/Walk
    • 2.1 Miles 45:18

1 Gallon Of Water

Completed at 6:32 pm

Read at least 10 pages

“7 Habits of Highly Effective People”

Summary of what I read today:

  • Paradigms of Interdependence
    • The emotional bank account – a metaphor that describes the amount of trust that’s been built up in a relationship.
  • 6 major deposits
    1. Understanding the Individuals – Taking the time to genuinely understand someone’s perspective, feelings, and needs. Listening attentively and showing empathy.
    2. Attending to the little things – Paying attention to the small details that matter to the other person. Remembering important dates, showing courtesy, and being considerate in everyday interactions.
    3. Keeping Commitments – Being reliable and following through on promises and commitments. Demonstrating that you can be trusted to do what you say you will.
    4. Clarifying Expectations – Openly discussing and aligning expectations to avoid misunderstandings and disappointments. Making sure everyone is on the same page.
    5. Showing Personal Integrity – Acting in alignment with your values and principles, even when it’s difficult. Being honest, admitting mistakes, and taking responsibility for your actions.
    6. Apologizing Sincerely – When you make a withdrawal, acknowledging your mistakes, and offering a sincere apology. Taking steps to make amends and improve the situation.

Day 9 Reflection:


  • Trust the process. No matter the progress at that moment. You are constantly improving.

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