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

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A post shared by Yves Lanot (@theyvestagram)

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:

Takeaway:

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