Spark Nutrition & Fitness

Instead of immediately jumping into this online place, or any other thing on my phone, this morning, I paused.

I know opening my phone causes immediate distress upon waking, and it’s a terrible habit I’ve been working at breaking for … years.

Turns out, with a decent amount of rest, better choices are made.

Waking up gently, some morning affirmations in the mirror, coffee, hand-writing a page in my journal, and then choosing from the stack of my recent library finds, has all been a MUCH BETTER MORNING EXPERIENCE.

Even a Habit Coach has habits to change. We all do.

And the only way to enact those changes is to make deliberate, intentional choices. The only way to access the capability to make high-caliber choices that I’ve found to work? Slowing down.

Enacting a pause.

Which, btw, is a central part of the work I am doing in recovery, and is highlighted here, in “Taking The Leap” by Pema Chödrön.

So far, it’s a bit more in alignment with my life, and also seems to dovetail with “Atomic Habits” by James Clear (another book I recommend)
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Happy Saturday.
Make better choices ✨

Starting off my midweek day with a bit of a change.

In order to save gas money, and increase the likelihood that I’ll lift more, I rejoined LA Fitness out near my home, at the edge of Portland and Gresham.

So, today starts with coffee, but then a lift, prior to getting stuck in with clients and therapy and my recovery group work.

I’ve always enjoyed the way that lifting quiets my mind, and on Wednesdays, with all the mind-work I do, this may prove to be a good pathway forward.

I just left the doctor’s office. It was a follow-up to my cardiac CT scan, and an open forum between him and I to talk about the results.

Not only did he allay the concerns I had, he and I chatted about the impact of influencers on here, who pedal in fear, confusion, and questionable science.
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BEFORE YOU CLICK…

Before you give into the feelings of inadequacy, missing out, failure, or frustrations…take a break. Longer than you think. Step back, breathe, recompose yourself in a way that best suits you.

Then? When your logical, reasonable mind is back at the table, make wiser choices. If you’re still unsure - talk to a licensed professional.

For me, that started with my doctor.

“In these four walls, it’s actual science.”

Hearing him say this made all the difference.

The upper carriage.
The upper chassis.

Make it all stronger.
Keep up your ability.

This tank top has a history.

It was one of the first overtly Proud pieces of clothing I ever wore to a gym. Full of scary muscle bros and yo’s, I slipped this on, braced for whatever might come my way, and just showed up to lift.

Nearly a decade on, I found this in my stack of ridiculous muscle tanks and remembered who I was then, and how far I’ve come since I was that scared baby gym brat.

Show up.
Be proud of who you are.
Sweat Glitter ✨🌈🦄

If anyone gives you s**t, I’ve gotchu 💪

I’m with the drag queen and the mountains.

Planet first. Real lives first.
Always.

That was a DEEPLY restful weekend. I spent Saturday & Sunday pulling weeds and relaxing. Monday saw me take up temporary residence with a lovely old friend, Charlie 🐾

Today’s sesh at the gym was MARVELOUS. All that rest? It fully reset my body so that today’s workouts were seemingly JET-FUELED.

Rest & Recovery is such a strong dark horse on the road to overall wellness and well-being. Don’t sleep on getting enough sleep. Or water. Or time away from screens.

Getting it in early on a Monday!

I read this article from the Atlantic over the weekend and it actually made my eyes roll.

https://www.theatlantic.com/culture/2026/05/protein-powder-shortage/687193/

There are plenty of ways to obtain more than enough protein for all the gains you feel you need, without needing to fall for the hype around protein in ~everything~

If you want help choosing good protein sources that aren’t industrial byproducts of the dairy industry, I am happy to help!

I found myself taking a break from being on here, from posting on here, because just like the rest of us, I spend far, far too much time here.

And the last thing I need to do is be a cog in this monster.

Not unless it’s genuine and authentic.
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Be good to you this weekend, however that suits you!