Whether you crushed your goals or you’re still finding your rhythm, you’re right on time
4 words that changed my life for the better:
Start where you are
There’s no “perfect” moment to get started with workouts, meal prep, etc
Want to start strength training? Do 10 squats
Want to run more? Walk around the block
Want to eat better? Add one vegetable to dinner
That’s it. Pick one. Build from there
A little bit everyday adds up
x Corie
Here’s something nobody tells you:
Emotional regulation is a skill. And most people were never taught how to do it.
That’s why the same arguments happen over and over. That’s why some people can’t have hard conversations without exploding or shutting down.
It’s not that they don’t care. It’s that they literally don’t have the tools.
When two dysregulated people try to resolve conflict, proximity makes everything worse.
Every interaction becomes another chance to trigger each other. Every conversation or comment adds fuel to the fire.
You can’t solve problems when you’re both emotionally flooded.
Time. Space. Distance.
Not as punishment. Not as avoidance.
But as the bridge that allows healing to happen.
When you’re not constantly reacting to each other, you finally get room to:
You can’t have a healthy relationship with someone who can’t regulate their emotions while you’re in constant proximity.
Sometimes love looks like stepping back or creating physical distance so you both have room to grow.
If you’re stuck in a cycle with someone, ask yourself: Are we both calm enough to actually solve this? Or do we need space first?
A simple ritual that has the power to turn your day around.
Citrus has been used for centuries to cleanse energy and attract abundance. The scent alone is energizing. But the real power? Taking a moment to consciously set positive intentions.
Recently shared this with my coworkers before our serving shift. We all did it together – rubbed lemon on our wrists, set our intentions out loud. Money. Good tables. Easy night.
Energy was high from then on out and the shift completely turned around. Tables were smooth. Everyone made money. Something good happened (like finding the last pack of crackers) – we’d shout: “Lucky Lemon Cleanse!”
Maybe it’s the lemon. Maybe it’s the collective intention. Maybe it’s choosing to start with purpose instead of stress. Try it before your next shift, meeting, or challenging day and see what happens!
I love when simple things create powerful shifts. That night, watching my coworkers try something new with me, feeling the energy change in real-time – that’s the kind of moment that reminds me why I do this work. We spend so much time looking for complicated solutions. Sometimes it’s just a lemon and 30 seconds of intentional thought.
Your Oura Ring is lighting up. Your Apple Watch is buzzing. Your sleep score is “okay” but not great. Now what?
Wearable tech is everywhere in 2026, but here’s the truth: more data doesn’t always mean better health. Here’s how to use your tracker wisely:
Don’t try to optimize everything at once. Choose sleep quality, steps, or heart rate variability. Master one before adding another.
One bad sleep score doesn’t mean failure. Track trends over weeks, not days. Your body doesn’t operate on a 24-hour pass/fail system.
Notice your HRV drops every Wednesday? Ask yourself what’s different. Data should spark curiosity, not anxiety.
Go one day a week without checking your stats. Trust how your body feels. This keeps you connected to internal signals, not just external numbers.
It can’t measure joy, connection, or purpose. Sometimes the best workout is the one that makes you smile, even if your heart rate never peaked.
Joey recently got a Coros fitness watch and is loving it – especially to track his heart rate, but what surprised us was the sleep data. He noticed some nights were fair, good, or great. So we naturally asked why?
We figured out alcohol and stress were the main contributors. So we dialed in on some lifestyle improvements like drinking only for special occasions (birthdays, holidays). And making sure we’re doing some deep breathing, meditation, or quiet time before bed – especially after a stressful shift.
Although I didn’t get a watch myself (yet), the ah-has so far have really made a positive impact on our lives.
Ever notice how some conflicts feel less like disagreements and more like arm-wrestling matches? That’s a power struggle.
It happens when two people stop trying to solve a problem and start trying to win.
Mel Robbins’s “Let Them” theory is simple but revolutionary: sometimes the best response isn’t to fight back or convince someone—it’s to let them be them.
It’s asking: Do I need to address this power struggle directly, or is letting it go the smarter move? Here’s the truth most people miss: Not every battle needs to be fought. Sometimes the most powerful move is refusing to play the game altogether.
When you stop wrestling for control, you stop giving that struggle your energy.
Power struggles end when one person stops struggling—and that person doesn’t have to be both of you.
Here’s what actually happens: When you step out of the fight, you take back your power. You’re no longer reacting to them, defending yourself, or waiting for them to change their mind. You’re just… not playing. That’s not weakness. That’s strategy.
The person who can walk away is the one with all the power in the room. So the real work isn’t convincing them you’re right. It’s deciding that your peace matters more than winning the argument.
Notice where you’re arm-wrestling this week in conversation. Then ask yourself if winning is worth it?
Here’s where to start: If the relationship matters long-term (family, close friends, partners), take space first to cool down, then set a clear boundary. If respect isn’t there and energy keeps draining, walking away might be your answer.
Either way, give yourself time to cope and come up with a game plan—because the real victory is reclaiming your peace.
I’ve been noticing power struggles everywhere lately—with family, at work. Once you see the pattern, you can’t unsee it.
The wildest part? Most of us were never taught how to handle conflict without turning it into a competition. But know you have the power to walk away and reframe what something means to you.
I just finished Tim Ferriss’s Past Year Review:
1. Grab a notepad and create two columns: POSITIVE and NEGATIVE.
2. Go through your calendar from the last year, looking at every week.
3. For each week, jot down on the pad any people, activities or commitments that triggered peak positive or negative emotions for that month. Put them in their respective columns.
4. Once you’ve gone through the past year, look at your notepad list and ask, “What 20% of each column produced the most reliable or powerful peaks?”
5. Based on the answers, take your “positive” leaders and schedule more of them in the new year. Get them on the calendar now! Book things with friends and prepay for activities/events/commitments that you know work. It’s not real until it’s in the calendar. That’s step one. Step two is to take your “negative” leaders, put “NOT-TO-DO LIST” at the top, and put them somewhere you can see them each morning for the first few weeks of 2026. These are the people and things you *know* make you miserable, so don’t put them on your calendar out of obligation, guilt, FOMO, or other nonsense.
Top positives weren’t achievements, they were rituals.
Leaving notes for Joey. Washing the car together. Partner yoga in the living room. Family walks. Slow mornings. Coffee talk time. Little moments like these are what made 2025 really good.
Top negatives came from focusing on things I can’t control.
Judging right or wrong always makes me feel shitty. Also worrying about other people’s opinions or the stories they’re telling. Suppressing instead of expressing healthy boundaries. Nit picking instead of appreciating.
Focus On: Quad 2 activities (important, not urgent stuff):
Movement, cooking, cleaning. Date nights with zero agenda. Family walks. Reading, writing, decluttering, playing music, creating art. Being 100% in the moment with who is in front of me. Checking in on loved ones.
Remember: Focus on what I can control (first thought second thought). It’s okay to say no. Communicate (touch base, learn to articulate feelings into words, express boundaries in a healthy way)
Pull up your calendar from last year. Write down 10 moments that made you genuinely happy. And any that drained you.
Get real with yourself. Raw honesty. Plan to do more of the things that make you happy. Get rid of the things that bring you down.
