Categories
practical health journalFeel Good Friday's - June 27th, 2025
Read Time: 5 Minutes
What's in store for today:
- Every day is ice cream day with this protein ice cream
- How I start every day with energy no matter how tired I woke up
- I'm obsessed with these smart glasses
Hey friend,
A quick personal share & realization that you might relate to...
A couple of weeks ago I realized I was in a funk. Nothing crazy, just a bit of a mental and emotional funk.
I was struggling with motivation with things that are actually very important to me, and I found myself oversleeping and getting distracted on social media and things like that.
I started to get down on myself a bit (don't we all at times), so I sat down with a piece of paper and I journalled my feelings.
I thought back to when I felt the most energetic and "powerful" in my life, and then I asked myself "What was I doing different then versus now?"
What I came up with was that back then I was consistently getting up at 5am and spending 15-20 minutes a day doing some meditation, some affirmations, some journalling, etc.
I figured what the heck do I have to lose so I set my alarm clock for the next morning, got up at 5am, and did I did about 15 minutes of guided meditation, visualizaton, and affirmations with The Miracle Morning app on my phone, and then jouralled.
I've done this every day since and I feel NIGHT AND DAY differently.
Lesson learned...never stop this daily habit. I didn't realize how much momentum I had lost mentally and emotionally, and just in a few days of getting this habit back on track I already feel 1000 times better.
That said...
Here is your Feel Good Friday:
1️⃣ Every day is ice cream day with this protein ice cream recipe
Want to know one of the biggest secrets to sustainable weight loss and health?
It's building a menu and a lifestyle full of healthy foods that don't taste like diet food.
In other words, when every meal and snack you eat every day gets you the results you want AND it tastes too good to be true...then you've done it.
This protein ice cream recipe is just one item on my daily menu I've been enjoying more and more lately, and it's super easy to make if you have a Ninja Creami.
This ice cream, complete with mix-in's is only about 250 calories for the entire pint! It has about 33g protein, and only 13g of net carbohydrate 🤯
Here's a quick video showing the recipe and how to make it.
And the fun part is you can swap out different flavors of protein shake, sugar free pudding mix, and mix-ins to get totally different flavors without skewing the calories and macro's too much.
Enjoy!
2️⃣ How I start every day with energy no matter how tired I wake up
I've tinkered with whether getting up early and having a structured morning routine really makes that much of a difference for me and...
It's honestly a night and day difference when it comes to my energy levels and mental health throughout the day.
My morning routine literally energizes me to crush the day, EVERY DAY, regardless of when I went to bed, or how well I slept.
I'm always tweaking my morning routine to make it better, but here's what it looks like right now so you can steal it if you want:
- My alarm clock aka phone goes off to wake me up, and I have to get out of bed to turn it off because I put it all the way across the room by the door. My wife Joani very much appreciates my timliness in this task 😂
- I grab my 40 oz. Owala water bottle with my ready made hydration cocktail off the night stand and head straight to the bathroom. The trick is to get moving and get OUT of the bedroom ASAP.
- I urinate, take off my clothes, start the shower water so it can warm up, jump on my Withings Wifi Scale to weigh myself, and drink half of my hydration cockail before getting into the shower. This only takes about 2 minutes TOPS before that is all done and I am in the shower, which is a key point of no return.
- While I am in the hot shower I turn on an audiobook to listen to. In the mornings I like to listen to an author or book that is highly motivational in tone like David Goggins, Cameron Hanes, Nick Bare, etc.
- When I am finished cleaning and washing my hair in the hot shower, I set a timer on my phone for somewhere between 5 minutes and 10 minutes and turn the hot knob on my shower off so it will transition to full on cold. In Indiana the water is still pretty cold even in the summer. In the Winter it's brutal. But this is actually my FAVORITE part of my morning routine and the one that energizes me the most.
When I'm done with the cold shower I feel strong, resilient, energized, and all aches and pains I might have had before it are gone.
I vary the time each day between 5 minutes and 10 minutes making sure I do at least one 10 minute cold shower a week, usually 2.
- When I am done with the cold shower I drink the other half of my hydration cocktail while I finish getting ready, all while listening to an audiobook.
- I head downstairs and make up a cup of coffee with 4 stevia packets and 2 Coffeemate French Vanilla Creamer Cups (the tiny ones you see in restaurants and hotels).
- Lastly, I sit down at my desk and do my Miracle Morning routine for about 15-20 minutes. I use the Miracle Morning app to knock out the meditation, affirmations, visualization, and exercise, then do a couple of minutes of journalling and I'm ready for my day.
If you aren't familiar with The Miracle Morning I highly recommend the book The Miracle Morning by Hal Elrod. This was the book that changed my life and started my own journey of growth and development.
This morning routine gives me INCREDIBLE energy for the day and no matter what happened the previous day, I start with a clean slate and tons of energy.
Try it, or even just some of it, and I guarantee you won't be disappointed.
3️⃣ My Favorite Thing This Week:
I'm obsessed with these smart glasses
So this is a purchase that was a total failure in one respect, but then became one of the best purchases I have made in a long time.
I bought these Rayban Meta Smartglasses because of the video camera feature.
I thought it would be cool to make first person cooking videos since I have a cookbook and all that.
The problem...
The camera kind of sucks from a quality perspective for professional social media work even. Outside it does great during the daylight. Inside it struggles where there is less light.
But here's why these glasses have become my favorite accessory that I wear pretty much all day every day even though I had Lasik and don't need them for eye sight correction (Although you can get them in your prescription as well):
- The have built in speakers that are SUPER impressive. I'm able to listen to music, podcasts, audiobooks, etc. without having clunky earbuds in. And the best part is that unless I turn the volume up super loud I can be listening to something and someone standing right next to me can't even tell. I can take calls and listen to voicemails as well 💪🏻
- They have transitions lenses so they double as my sunglasses now, too. So, now I have consolidated my need to carry earbuds AND sunglasses into one piece of tech that I can wear all the time. SUPER efficient.
- While the camera sucks for professional work, it's actually REALLY cool as a fun camera to capture really cool moments with my family. I've been able to capture some REALLY cool first person videos of me playing with my kids and chasing them around in a way I never could have captured those moments before.
While I thought this purchase was going to be a complete bust, it's ended up being my favorite purchase in YEARS, and one I can't imagine going without now that I have them.
Client of the week - Marsha, ICU Health Worker
Marsha was a stressed out healthcare worker struggling to take control of her own health.
In one year she's lost 103+ pounds and built a sustainable lifestyle all while continuing to work in the trenches as an ICU Shift Coordinator.
She went from an obese BMI of 37.5 to right smack dab in the middle of healthy BMI range at 21.4 as of today.
Our Strategy:
- Building out a menu of healthy foods she would actually look forward to eating instead of feeling like she was on a diet.
- Making sure she had a plan and some highly convenient options for the days she works long shifts in the ICU.
- Helping her regulate her schedule and habits since her days on shift at the ICU are completely different than her days off of work.
- Focusing on strength training to help maintain as much muscle mass as possible with such a large weight loss goal.
What is amazing is that Marsha has been able to stay on track even with contasting work / off work schedules and during other hectic times like her daughter having a baby and becoming a grandma 🎉
One Quote To Finish Your Week Strong
"If nothing changes...then nothing changes"
- Think I heard it from Alex Hormozi
When you're ready, here's how I can help:
If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help. Apply for coaching here in the Healthy & Whole Mentorship Program.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
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