Been spending a bit less time on Farcaster—got some health back, but ironically also dealt with an injury and even a minor tumor surgery. It’s been a wild few weeks 😅 Have an awesome weekend! Sleep well 💕

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Your physique is a public resume of your private habits "A well-maintained physique is a great business card. Ideas and intelligence are what matters, but if you have a well-maintained physique, it's better." - Giorgio Armani

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GYM morning fc fam 💜

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but we made it to the gym

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I’m making gradual progress!

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gm coffee my favorite pre workout

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gm!

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hitting the gym first thing in the morning is a spiritual experience

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Just squatted 3 sets at 344. Lifting almost 350 felt big as a milestone.

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Optimal exercise modality and dose to improve depressive symptoms in adults with major depressive disorder: A systematic review and Bayesian model-based network meta-analysis of RCTs 20-30 minutes of walking/day is associated with optimal antidepressant effects https://www.sciencedirect.com/science/article/abs/pii/S0022395624003583

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back day again🤣

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back to the grind 💪🏻

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Don’t usually do 45 minute rides, but tonight my boy AT was on the mic. A shout out and high five from the man himself was just enough to keep pushing through.

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Monday is one of my strength training days.

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My Road to 4×4s Week 3, 2x4s HIIT on stationary bike. CoachClaude summary: "That last 30-second struggle is the sweet spot — it means you're working hard enough to drive adaptation but not so hard you're dying. If it felt easy all the way through, you'd be undertraining. If you couldn't finish, you'd be overreaching. What that sensation tells us physiologically: • Your aerobic system is handling the first 90 seconds well — that's your base fitness from the 1×6 work paying off • The last 30 seconds is where lactate starts accumulating faster than you can clear it — that burn is literally your body building new mitochondria in response • The fact that you pushed through rather than backing off means you stayed in the adaptation zone the whole time https://www.cnn.com/2026/04/15/health/vigorous-exercise-reduce-disease-risk-wellness

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