Fitness Friday + Exceeding Physical Expectations

Here we are. Another Friday — But lets look at this Friday differently…This is a Friday to exceed the expectations you’ve set for your body, energy, and stamina.

I want to speak to those of us who underestimate what we’re capable of.

Personally? After playing football for most of my life, I thought I knew what my body was capable of. But after stepping away from the game, I found myself carrying extra weight and a “dad bod” I wasn’t used to. At first, it felt like failure — like my best days were behind me. But then I realized this wasn’t an ending; it was a new beginning. I started making small, intentional adjustments — healthier meals, daily movement, and mindset shifts. Every push-up, every squat, every step became a reminder that I could take control of my life again. What once felt like limits turned into opportunities. I didn’t need to be perfect; I just needed to start. And as I pushed past what I thought I could do, I discovered that my capacity was far greater than I imagined — and that transformation is possible at any stage of life.

💪 Fitness Friday: “Exceed Your Limits” Workout
Do 3 rounds:

• 20 jumping jacks (“I bring energy to my body.”)

• 15 squats (“I am stronger than I thought.”)

• 10 push-ups (“I can exceed my own expectations.”)

• 20 mountain climbers (“I move toward my goals.”)

• 30-second plank (“I am capable and steady.”)

Finish with 3 deep breaths. Say to yourself: “I am stronger than I expect. I will keep pushing forward.”

🧠 Mind-Body Reminder
Expectations aren’t just mental — your body responds to them too. Move with purpose, and you’ll see that you can achieve more than you imagined. Consistency beats intensity when it comes to exceeding yourself.

✅ Your Next Step

• Take one action this weekend that challenges your previous physical or mental limit — even a small one counts.

💻 Want coaching or a structured fitness plan to exceed your expectations?
Check out www.chancesandchoices.carrd.co
📱 Text: 512-994-0124 | ✉ Email: [email protected]

Let’s move,
Coach K