XRP Fitness- Dubuque

𝐓𝐡𝐢𝐬 𝐩𝐡𝐨𝐭𝐨 𝐨𝐟 𝐦𝐞 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐤𝐢𝐝𝐬 𝐡𝐢𝐭 𝐥𝐢𝐤𝐞 𝐚 𝐩𝐮𝐧𝐜𝐡 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐮𝐭.⁣⁣
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I was a coach but took some time off to raise my littles.⁣⁣
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I used to spend my days helping other people show up for their health — and somewhere along the way, 𝐈'𝐝 𝐬𝐭𝐨𝐩𝐩𝐞𝐝 𝐬𝐡𝐨𝐰𝐢𝐧𝐠 𝐮𝐩 𝐟𝐨𝐫 𝐦𝐢𝐧𝐞. Not because I didn't care. Because I had no system built for ME!⁣⁣
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That photo didn't make me start a program. ⁣⁣
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It made me 𝐦𝐚𝐤𝐞 𝐚 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧: start showing up for myself again. A real plan, 𝐧𝐨𝐭 𝐚 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐨𝐧𝐞 - built for the capacity I actually had.⁣⁣
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𝐓𝐡𝐚𝐭 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐢𝐬 𝐰𝐡𝐞𝐫𝐞 𝐭𝐡𝐞 𝐌𝐨𝐦𝐞𝐧𝐭𝐮𝐦 𝐌𝐞𝐭𝐡𝐨𝐝 𝐫𝐞𝐚𝐥𝐥𝐲 𝐬𝐭𝐚𝐫𝐭𝐞𝐝.⁣⁣
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If you're ready to make that decision for you, 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐆𝐎𝐀𝐋𝐒 and I'll personally message you to start the conversation.⁣⁣
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If I had to rebuild my health from scratch as a professional in Dubuque in 2026 - 𝐡𝐞𝐫𝐞'𝐬 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐰𝐡𝐚𝐭 𝐈'𝐝 𝐝𝐨 𝐟𝐢𝐫𝐬𝐭.⁣⁣
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Not a gym membership. Not a meal plan. Not a new app.⁣⁣
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𝐈'𝐝 𝐬𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐨𝐧𝐞 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧: what pillar is actually breaking down for me right now?⁣⁣
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Because here's what I know after years of coaching real professionals with real lives:⁣⁣
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𝐓𝐡𝐞 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐩𝐫𝐨𝐛𝐥𝐞𝐦 𝐢𝐬 𝐚𝐥𝐦𝐨𝐬𝐭 𝐧𝐞𝐯𝐞𝐫 𝐭𝐡𝐞 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐩𝐫𝐨𝐛𝐥𝐞𝐦.⁣⁣
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It's sleep. Or stress. Or the way you're fueling yourself at 2pm. Or the all-or-nothing thinking that wipes out three good weeks every time one hard day shows up.⁣⁣
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𝐓𝐡𝐞 𝐌𝐨𝐦𝐞𝐧𝐭𝐮𝐦 𝐌𝐞𝐭𝐡𝐨𝐝 works because it starts there - with the actual bottleneck, not the symptom.⁣⁣
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𝐇𝐞𝐫𝐞'𝐬 𝐰𝐡𝐚𝐭 𝐈'𝐝 𝐝𝐨 𝐢𝐧 𝐰𝐞𝐞𝐤 𝐨𝐧𝐞:⁣⁣
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𝐃𝐚𝐲 𝟏–𝟑: Identify which of the 7 pillars is most depleted. Don't try to fix everything. Find the one thing that's making everything else harder.⁣⁣
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𝐃𝐚𝐲 𝟒–𝟓: Build one micro-habit around that pillar. Five minutes. Non-negotiable. Already fits in your day.⁣⁣
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𝐃𝐚𝐲 𝟔–𝟕: Don't optimize. Just repeat. Let the system do what systems do.⁣⁣
That's not a motivation problem. That's a design that works.⁣⁣
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If you’re ready for a starting point that actually fits your life - take the 𝐅𝐢𝐭 𝐅𝐢𝐧𝐝𝐞𝐫 𝐐𝐮𝐢𝐳. A free 3-day kickstart lands in your inbox. Link in bio.⁣⁣
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I don't win every pillar every week.⁣⁣
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𝐈 𝐝𝐨𝐧'𝐭 𝐭𝐫𝐲 𝐭𝐨. ⁣⁣
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That's the whole method.⁣⁣
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The last couple of years, 𝐬𝐭𝐫𝐞𝐬𝐬 𝐚𝐧𝐝 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 have been where my energy has gone. ⁣⁣
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That's been the priority.⁣⁣
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Everything else - 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧𝐞𝐝. ⁣⁣
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𝐍𝐨𝐭 𝐩𝐞𝐫𝐟𝐞𝐜𝐭. 𝐍𝐨𝐭 𝐨𝐩𝐭𝐢𝐦𝐢𝐳𝐞𝐝. 𝐉𝐮𝐬𝐭 𝐤𝐞𝐩𝐭 𝐚𝐥𝐢𝐯𝐞.⁣⁣
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And here's the thing. ⁣⁣
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Even through that season, I've continued to get stronger. My weight has stayed consistent. ⁣⁣
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I've felt good - outside of the normal stuff.. you know, like the chiro visits, the body doing what bodies do when life is full and heavy.⁣⁣
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I'm not telling you I have it all figured out. I'm telling you 𝐭𝐡𝐞 𝐬𝐲𝐬𝐭𝐞𝐦 𝐰𝐨𝐫𝐤𝐬 even when you don't feel like it is.⁣⁣
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When things start to settle, I'll pick the 𝐢𝐧𝐭𝐞𝐧𝐬𝐢𝐭𝐲 back up in the areas that took a back seat. ⁣⁣
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That's the rotation. ⁣⁣
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𝐓𝐡𝐚𝐭'𝐬 𝐰𝐡𝐚𝐭 𝐬𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐥𝐞 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐥𝐨𝐨𝐤𝐬 𝐥𝐢𝐤𝐞 𝐢𝐧 𝐚 𝐫𝐞𝐚𝐥 𝐥𝐢𝐟𝐞.⁣⁣
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You don't have to crush everything at once. Just keep showing up for what matters most right now. ⁣⁣
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The rest will get its turn.⁣⁣
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𝐅𝐨𝐥𝐥𝐨𝐰 𝐟𝐨𝐫 𝐚𝐧 𝐡𝐨𝐧𝐞𝐬𝐭 𝐥𝐨𝐨𝐤 𝐚𝐭 𝐰𝐡𝐚𝐭 𝐢𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐭𝐚𝐤𝐞𝐬 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐦𝐨𝐯𝐢𝐧𝐠 𝐭𝐨𝐰𝐚𝐫𝐝 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 𝐠𝐨𝐚𝐥𝐬 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐡𝐚𝐫𝐝 𝐬𝐞𝐚𝐬𝐨𝐧𝐬. ⁣
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𝐓𝐡𝐚𝐭'𝐬 𝐭𝐡𝐞 𝐌𝐨𝐦𝐞𝐧𝐭𝐮𝐦 𝐌𝐞𝐭𝐡𝐨𝐝. That's what we do here.⁣
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Yesterday, 𝟔𝟎–𝟕𝟎 people walked through those doors and chose to show up.⁣
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Not just for themselves - for something bigger.⁣
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Murph is a Hero WOD — a workout written to 𝐡𝐨𝐧𝐨𝐫 𝐚 𝐟𝐚𝐥𝐥𝐞𝐧 𝐬𝐞𝐫𝐯𝐢𝐜𝐞 𝐦𝐞𝐦𝐛𝐞𝐫. ⁣
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It's named after Navy Lieutenant Michael Murphy, killed in action in Afghanistan in 2005. ⁣
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This workout was one of his favorites — he called it "Body Armor" because he wore his vest the whole time. ⁣
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𝐄𝐯𝐞𝐫𝐲 𝐲𝐞𝐚𝐫, 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐞𝐯𝐞𝐫𝐲𝐰𝐡𝐞𝐫𝐞 𝐭𝐚𝐤𝐞 𝐢𝐭 𝐨𝐧 𝐭𝐨 𝐡𝐨𝐧𝐨𝐫 𝐭𝐡𝐞 𝐟𝐚𝐥𝐥𝐞𝐧, 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐭𝐡𝐞𝐦𝐬𝐞𝐥𝐯𝐞𝐬, 𝐚𝐧𝐝 𝐫𝐞𝐦𝐞𝐦𝐛𝐞𝐫 𝐭𝐡𝐚𝐭 𝐟𝐫𝐞𝐞𝐝𝐨𝐦 𝐢𝐬 𝐧𝐞𝐯𝐞𝐫 𝐟𝐫𝐞𝐞. ⁣
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Yesterday, that's exactly what this community did.⁣
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I watched people walk in not knowing if they could finish — and finish anyway.⁣
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I watched 𝐬𝐭𝐫𝐚𝐧𝐠𝐞𝐫𝐬 𝐜𝐡𝐞𝐞𝐫 𝐞𝐚𝐜𝐡 𝐨𝐭𝐡𝐞𝐫 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 the last mile. ⁣
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I watched a gym packed with 60+ people choose hard — together — because it meant something beyond the workout.⁣
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That's what Murph is supposed to feel like. That's what this day is supposed to feel like.⁣
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To every single person who showed up yesterday: 𝐈 𝐚𝐦 𝐬𝐨 𝐠𝐫𝐚𝐭𝐞𝐟𝐮𝐥 𝐟𝐨𝐫 𝐲𝐨𝐮. ⁣
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For your effort, your heart, and what you brought into this space. ⁣
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XRP gets to be what it is 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐩𝐞𝐨𝐩𝐥𝐞 𝐢𝐧 𝐢𝐭 — and yesterday proved that in every way.⁣
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𝐀𝐧𝐝 𝐭𝐨 𝐭𝐡𝐞 𝐦𝐞𝐧 𝐚𝐧𝐝 𝐰𝐨𝐦𝐞𝐧 𝐰𝐡𝐨 𝐠𝐚𝐯𝐞 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐬𝐨 𝐰𝐞 𝐜𝐨𝐮𝐥𝐝 𝐡𝐚𝐯𝐞 𝐝𝐚𝐲𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 — 𝐭𝐡𝐚𝐧𝐤 𝐲𝐨𝐮. ⁣
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𝗪𝐞 𝐝𝐨𝐧'𝐭 𝐭𝐚𝐤𝐞 𝐢𝐭 𝐥𝐢𝐠𝐡𝐭𝐥𝐲. 𝗪𝐞 𝐧𝐞𝐯𝐞𝐫 𝐰𝐢𝐥𝐥.⁣
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This community is something special. ⁣
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Yesterday proved it.⁣
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𝐓𝐡𝐞 𝐭𝐨-𝐝𝐨 𝐥𝐢𝐬𝐭 𝐰𝐢𝐥𝐥 𝐬𝐭𝐢𝐥𝐥 𝐛𝐞 𝐭𝐡𝐞𝐫𝐞 𝐭𝐨𝐦𝐨𝐫𝐫𝐨𝐰.⁣

I know that's hard to hear when you're the kind of person who doesn't stop until it's done. But the list never actually ends.⁣
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There will always be one more email. One more meeting. One more urgent thing.⁣
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And if you're waiting for the perfect moment to 𝐭𝐚𝐤𝐞 𝐜𝐚𝐫𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐫? You'll be waiting forever.⁣
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I see you. Running on fumes, telling yourself you'll sleep better next week, eat better next month, start working out when things slow down.⁣
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𝘉𝘶𝘵 𝘵𝘩𝘪𝘯𝘨𝘴 𝘥𝘰𝘯'𝘵 𝘴𝘭𝘰𝘸 𝘥𝘰𝘸𝘯. They just keep piling up.⁣
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𝐔𝐧𝐭𝐢𝐥 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐬𝐭𝐚𝐫𝐭𝐬 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐞 𝐭𝐚𝐥𝐤𝐢𝐧𝐠.⁣
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The 2pm wall. The sleep that leaves you just as tired. The brain fog. The irritability you can't explain.⁣
Your body isn't broken. 𝐈𝐭'𝐬 𝐭𝐞𝐥𝐥𝐢𝐧𝐠 𝐲𝐨𝐮 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠.⁣
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Here's the truth: 𝐬𝐤𝐢𝐩𝐩𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐬𝐥𝐞𝐞𝐩, 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬, 𝐰𝐚𝐭𝐞𝐫, 𝐚𝐧𝐝 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲 𝐢𝐬𝐧'𝐭 𝐦𝐚𝐤𝐢𝐧𝐠 𝐲𝐨𝐮 𝐦𝐨𝐫𝐞 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐯𝐞. ⁣
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It's slowly making you less of everything you're working so hard to be.⁣
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The world will not crumble if the list doesn't get finished today. 𝐈 𝐩𝐫𝐨𝐦𝐢𝐬𝐞.⁣
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But 𝐲𝐨𝐮𝐫 𝐞𝐧𝐞𝐫𝐠𝐲, your focus, your ability to keep showing up — that depends on taking care of the one body you've got.⁣
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𝐘𝐨𝐮 𝐰𝐨𝐫𝐤 𝐭𝐨 𝐥𝐢𝐯𝐞. Not the other way around.⁣
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Drink the water. Get to bed. Move your body — not perfectly, just consistently.⁣
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𝐓𝐡𝐚𝐭'𝐬 𝐧𝐨𝐭 𝐰𝐞𝐚𝐤𝐧𝐞𝐬𝐬. 𝐓𝐡𝐚𝐭'𝐬 𝐭𝐡𝐞 𝐰𝐡𝐨𝐥𝐞 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲.⁣
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Save this — you're going to want to come back to it.⁣
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If yesterday felt like dread disguised as a Sunday - 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮.⁣
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That heavy feeling that creeps in Sunday afternoon. The tightness before the week even starts. The exhaustion that never really left from last week.⁣
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That's not a mindset problem. That's your body telling you it never actually got to rest.⁣
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Here's what I want you to do differently this Sunday. Put it in your calendar right now before you forget.⁣
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𝐁𝐥𝐨𝐜𝐤 𝟏𝟓-𝟐𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬. 𝐓𝐰𝐨 𝐭𝐡𝐢𝐧𝐠𝐬 𝐨𝐧𝐥𝐲.⁣
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𝐅𝐢𝐫𝐬𝐭 — 𝐬𝐢𝐭 𝐪𝐮𝐢𝐞𝐭𝐥𝐲 𝐚𝐧𝐝 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐛𝐫𝐞𝐚𝐭𝐡𝐞.⁣
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Place one hand on your chest and one on your stomach. Breathe in. Which hand is moving?⁣
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If it's your chest - slow down. Let your stomach expand as you breathe in and contract as you breathe out. Five minutes of this tells your nervous system the week is over. Most of us have been chest breathing through stress for so long we don't even realize it.⁣
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𝐒𝐞𝐜𝐨𝐧𝐝 - 𝐩𝐥𝐚𝐧 𝐲𝐨𝐮𝐫 𝐰𝐞𝐞𝐤 𝐛𝐞𝐟𝐨𝐫𝐞 𝐢𝐭 𝐩𝐥𝐚𝐧𝐬 𝐲𝐨𝐮.⁣
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Not a massive to-do list. Just a quick look at what's coming so nothing catches you off guard. When you can see the week ahead, you stop dreading it.⁣
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Schedule your movement. Your stress relievers. Your “me time” and don’t just hope it will happen.⁣
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Sunday Scaries are a recovery problem. And recovery is a skill you can actually build.⁣
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Start this Sunday. 𝐏𝐮𝐭 𝐢𝐭 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐜𝐚𝐥𝐞𝐧𝐝𝐚𝐫 𝐫𝐢𝐠𝐡𝐭 𝐧𝐨𝐰.⁣
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Not sure where else your recovery is breaking down? ⁣
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𝐓𝐡𝐞 𝐅𝐢𝐭 𝐅𝐢𝐧𝐝𝐞𝐫 𝐐𝐮𝐢𝐳 𝐭𝐚𝐤𝐞𝐬 𝟐 𝐦𝐢𝐧𝐮𝐭𝐞𝐬. 𝐋𝐢𝐧𝐤 𝐢𝐧 𝐛𝐢𝐨.⁣
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