Part 3: Routine Phase

I’m about a month into this reset. This isn’t about going all-in from day one. Sure, the “honeymoon phase” of excitement can be powerful, but for me this is a 20+ year game, not a 20-day sprint. My goal is to build rhythms I can actually sustain.

The Stages

1. Routine Reset — rebuild habits and rhythms (Aug–Sept)
2. Activation & Focus —dial in nutrition, fitness, and recovery (Oct–Nov, maintain through Dec)
3. Finish Line Push — go all in, tighten everything up (Jan–Feb 2026)

Small Steps, Big Shifts

The first thing I’ve noticed. Energy. With better food choices, consistent movement, and better sleep, my capacity has gone up. My Whoop just arrived, so I’ll be sharing sleep and HRV data soon.

This stage really started at the grocery store — planning, buying, and prepping better food. I tackled lunch first because it’s the one meal most of us can control. It’s the bridge in the day, and it should fuel you without dragging you down.

My approach:

• No excuses. Even without a full kitchen at the new office, I created solutions: fridge, chest freezer, toaster oven. Now I can store and heat meals instead of defaulting to “whatever’s convenient.”
• Healthy safety net. When I’m in a time crunch, Uber Eats is an option — but only from go-to spots with solid options (for me, two Mediterranean restaurants).
• Staples I love. My “big salad” with protein (chicken, salmon, steak, shrimp), greens, goat cheese, dried cherries, pecans, balsamic. Always have smoothie ingredients, fruit, and an OTL Nutrition Bar on hand.

Dialing in lunch has naturally improved dinner too. When I feel good midday, I want to keep that momentum. And yes, I’ve still had some junk — but better routines crowd out most of the unnecessary stuff.

The Other Key: Space

Health isn’t just about food or workouts — it’s about space. I’ve been intentional about reducing wasted white space, like scrolling my phone when I get home. Instead, I leave the phone in the kitchen at night, watch the clouds, or simply bewith my kids when they get off the bus. It’s presence over multitasking.

Movement & Mindset

The gym has become my anchor. It’s not just physical — it’s mental space. Driving there, stretching, sweating, lifting, finishing with the hot tub, sauna, or cold plunge — it recharges me in ways micro-workouts never did. I even scheduled my first pickup basketball game in five years (Tuesdays at lunch).

The Reset in Action

None of this is extreme. It’s about intention. Building the routines, paying attention, and creating awareness. These small shifts stack up. And over time, they’ll create the big results.

BTW, I am down 1-2 lbs, but more importantly I already feel better!