One more week, one more win. This bonus September habit stack blends movement, mindful food prep, and simple reflection — all built to help you slow down, stay present, and feel steady heading into fall.

A simple daily tracking system—no wearables required. This week, we’re using three quick self-checks to dial in training, nutrition, and mental clarity without overcomplicating the process.

Feeling sluggish after lunch? These two 10-minute midday resets—one for your body, one for your brain—boost energy, improve posture, and sharpen focus without derailing your day. No willpower required—just a smarter routine.

Most plans fail at the handoff between intention and action. Habit stacking lowers that friction by attaching a small behavior to something you already do—coffee brewing, brushing teeth, opening the fridge. The cue is built in, so willpower doesn’t have to be. Small, repeatable inputs create consistency, and consistency creates fitness.

We’re closing out “Sustainability: Train for Life” outdoors. This week is low-gear, high-payoff: two park circuits that respect your joints, a Late-Summer Produce Meals Cheat Sheet (PDF) to keep protein high with in-season flavor, and a simple gratitude walk to reset your brain before bed.

Energy budgeting isn’t just for workouts—it belongs in recovery, too. You don’t need a device to read your body. Below is the 60-second readiness check I use with clients, a sleep-support snack matrix that keeps protein high, and a 10-minute wind-down that actually sticks.

Energy budgeting—a concept from the book Dynamic Drive—taught me to spend energy where it matters most. This week I’m applying it to training: a smart deload using RPE, protein-first calorie swaps that don’t drain time, and a 90-second “pause-and-plan” ritual to keep meals aligned. Train for life, not burnout.

Welcome to Week 1 of our Sustainability: Train for Life series! Today, we’re all about Low-Impact, High-Return—from a 5-minute joint-friendly mobility flow to a light, anti-inflammatory one-pot sockeye salmon & turmeric-ginger rice bowl, plus simple micro-breaks to reset your posture. Dive in to build habits that keep you moving, fueled, and pain-free—today and for the long haul.

Fuel your day with these Power Protein Pancakes! They’re naturally sweet, packed with protein, and paired with satisfying eggs. This recipe is a go-to in my kitchen and perfect for anyone looking to start the day with balanced energy.

Download the free PDF and make your next breakfast both delicious and functional.