Own Your Edge: The Quiet Strength of Consistency
As we wrap up the Season of Strength series, we’re coming back to the basics—the small, repeatable actions that move the needle when motivation is low or life feels hectic. Strength isn’t always about big numbers or perfect execution. Sometimes, it’s about steady, grounded momentum.
This week is about owning your edge—refining the habits and awareness that help you show up with intention. From dialing in your effort in the gym, to anchoring your meals with reliable nutrition, to tuning into your internal landscape, this is your chance to build confidence in your routine and carry that strength forward.
💪 MOVE: Revisit Your Week 1 Effort
Week 4 is your chance to zoom out and reflect on the strength you’ve built — not just in numbers, but in mindset and consistency. Instead of chasing fatigue or testing limits, this week is about intentional effort.
Think back to Week 1: what lift did you aim to progress? What was your RPE (Rate of Perceived Exertion) on those working sets? Can you move the same load this week with more control or sharper technique? Can you recover faster between sets?
This is a powerful way to measure progress beyond just weight on the bar. Sometimes, strength shows up in how smooth a rep feels or how confidently you brace. That’s your inner edge — sharpened.
🧠 Pro tip: Use this week to pay closer attention to your RIR (Reps in Reserve). Leaving 1–2 reps “in the tank” allows you to train hard without burning out. Strength isn’t about always going to failure — it’s about training smart.
🍽️ FUEL: Build an Anchor Meal
We all have those go-to meals that hit just right: fast, satisfying, and macro-balanced enough to keep us grounded through chaotic days. That’s what I call an anchor meal.
Anchor meals are repeatable, high-protein staples that give your body what it needs without overthinking. They're especially helpful when your schedule is hectic or when you feel decision fatigue creeping in.
Here’s what to prioritize:
Protein: Aim for 30–35g to support recovery and muscle maintenance
Fiber: 8–10g for digestion, blood sugar balance, and staying full
Healthy fats: To support hormones and satiety
Carbs: Enough to fuel energy and mood (especially around training)
💡 My anchor meal:
I eat this almost every morning — and sometimes for lunch!
½ cup blended cottage cheese + 3 eggs (scrambled)
Mashed sweet potato (just microwave + mash)
Sliced kiwi + blackberries
That’s 35g of protein, 10g of fiber, healthy fats from the eggs, and slow carbs from the potato. It’s satisfying, colorful, and gives me steady energy for hours.
Got a go-to anchor meal of your own? Post it and tag me on Instagram @steph.salzman — I’d love to see it!
🧠 MIND: Own Your Inner Edge
Strength doesn’t just live in the gym.
It lives in your discipline. Your patience. The way you return to your goals — even after a rough day.
This week, instead of pushing harder, I want you to tune in. When you’re tempted to do more, can you do better instead? Can you sit with discomfort, or silence the noise of perfectionism for just long enough to hear your inner guide?
You’ve made it to Week 4. That’s not small. You’ve shown up, adapted, and followed through. So take a beat to feel proud — and to notice how far you’ve come.
This week’s challenge: ✅ Build one go-to anchor meal using the Fuel framework above.
✅ Share it with me @steph.salzman or hit reply and tell me what you made.
Let’s finish strong — by owning our edge.