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On Mondays, we’ll lock in together: See below for a motivational tidbit to start your week, perspective on movement I’m focusing on, and music I’m enjoying I’d like to share with you 🙂
1/3. Motivation
Enjoy Being In The Process of Becoming
Argh! I wrote this down in a text to myself after seeing a TikTok which referenced the phrase, and for the life of me, I can't find the original author or that video. Yes, it’s simple but I think it offers a pithy and thought-provoking way to view our present moments.
I know I talk about celebrating the journey (in addition to the destination) a lot in TR9. It's intentional. It's something I personally struggle with frequently and try to remind myself of constantly. We're all in a constant state of evolution, learning, growing, and changing. Rather than waiting for some future perfected version of ourselves to arrive before we can find joy, this statement encourages us to find satisfaction and fulfillment in the ongoing transformation.
This specific quote reminds me that the richness of life isn't just in the "being" at the end, but in the active, dynamic "becoming" that happens every single day. It allows us to view our current selves, with all our imperfections and aspirations, as exactly where we need to be right now—in the vibrant, ever-changing process of growth.
Intention for the Week: Let’s try to embrace the "being" this week 🙂
2/3. Movement
Your Strategic Blueprint: Unlocking Faster Progress with Training Splits
Week 3
Let’s dive into Week 3 of my series on training splits. Here is a quick recap of where we are so far:
Week 1: We kicked things off by laying the groundwork and answering the fundamental question: "What's a Lifting Split?" (If you missed it or want a refresher, you can catch up by clicking the link here).
Week 2: We dove deeper into the split that I incorporate into my weekly routine: Push / Pull / Legs and shared an exercise bank to get you started (Link to last week if you missed it)
wrote as bit about how strategically dividing your body parts across your training days can unlock faster progress, better recovery, and more consistent gains.
As we go through this series, I am working on building out an elaborate guide that covers all the content in one package. (Pretty) please email me at [email protected] with any questions / feedback! What do you like or not like about this series? Any questions about lifting that I can gather for future posts?
Week 3
This week, we're getting down to the nitty-gritty and pulling back the curtain on how I exactly structure my own PPL routine. I’ve broken down the specific exercises I prioritize as "must-do" versus "if-time" options. To make it easy for you to reference / potentially use, I've put together a dedicated page you can check out below: I use the Hevy app to to track my progress (@yoananicole).
And here is a PDF of the WIP document as it evolves. As mentioned above - please let me know if you have any feedback! Email me at [email protected]
3/3. Music
This week, I’ve got "Hell N Back" by Bakar on repeat. I added this gem to my playlist back in 2022. It's got a chill and laid-back vibe while Bakar's distinctive vocals hook you in. To me, it’s perfect for a walk or just hanging out around the house with the windows open.
Fun fact about Bakar: he’s modeled as part of Louis Vuitton’s runway shows twice (June 2018 and February 2019) as part of Virgil Abloh's debut for Louis Vuitton. He was also featured in Prada's "A Gift to Give" campaign in 2019 (link here).
Give "Hell N Back" a listen – I think you'll dig it.
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