Core Focus DPT

Today was Day 2 of the 75 Hard Challenge, and it was another step forward in building discipline and consistency. I allowed myself to sleep in until 7:30 AM, but my dog, Storm, didn’t let me forget it was time for his morning walk. After dropping him off back home, I stayed outside to complete my 45-minute outdoor walk. Starting the day with movement always helps me feel more focused.

Being outdoors in the crisp morning air feels like a mental reset—highly recommend it, even if you’re not doing 75 Hard!

Fueling Up After My Water Fast

At noon, I wrapped up a 24-hour water fast, which has become a tradition for me at the start of the year. I broke my fast with one of my favorite meals: avocado toast topped with two sunny-side-up eggs and two spoonfuls of salsa.

Here’s a quick breakdown of the macronutrients:

• Avocado (1/2 medium): About 120 calories, 11g healthy fats, 1g protein, 6g carbs (mostly fiber).
• Whole wheat toast (1 slice): Roughly 80-100 calories, 15-20g carbs, 3-4g protein, and 2g fiber.
• Eggs (2 large): 140 calories, 12g protein, 10g fat.
• Salsa (2 tbsp): Around 10 calories, minimal carbs, and plenty of flavor!

This combo is rich in healthy fats, fiber, and protein, which help stabilize blood sugar and keep you fuller for longer. Unlike carb-heavy breakfasts, which can lead to energy crashes, this balanced plate fuels sustained energy.

Oh, and OXO’s Avocado Slicer is a must have if you love to eat avocados as much as I do!

Midday Nourishment and Second Workout

A ripe mango became my midday snack, followed by a sunflower salad and some leftover black-eyed peas from yesterday’s New Year’s meal. Before heading to the church for worship night, I squeezed in my second workout of the day:

• A 10-minute bike warmup
• A 5-minute massage ball routine for my feet and shins
• 30 minutes of yoga

Yoga before worship night felt grounding—it helped me reset both physically and mentally for the evening ahead.

Hydration, Reading, and Reflection

Hydration-wise, I front-loaded most of my water intake before noon, which makes the rest of the day so much easier. No frantic chugging late at night!

For reading, I split my time between two impactful books:

• Atomic Habits by James Clear, a timeless guide to building better habits. I’m re-reading this to see what new lessons stand out. Today, I reviewed the four steps of habit formation: cue, craving, response, and reward.
• The Roll Model by Jill Miller, a deep dive into body awareness and self-care. I’m already applying lessons about “blind spots” in the body that lead to pain and dysfunction. These insights align beautifully with my physical therapy background, and I can’t wait to incorporate them into my routine.

Interested in a body tune up using The Roll Model Method? Order a set of massage therapy balls so you can follow along with the amazing massage sequences created by Jill Miller.

Faith and Personal Growth

In my Bible study, I confronted some deeply rooted insecurities, particularly around trust. It’s easy to get caught up in the need to “do” and “prove,” but today’s takeaway was a reminder of my inherent worth—that I am loved, not for what I do but for who I am. This truth is so freeing!

Wrapping Up

Day 2 may not have been groundbreaking, but it felt like a steady build on Day 1. Small wins, like choosing nourishing meals, staying hydrated, and moving mindfully, are adding up. And the lessons from my reading and Bible study are shaping not just my habits but my mindset.

If you’re working toward a goal, remember that it’s the little choices each day that add up. Whether you’re starting a new challenge or continuing a journey, I’m cheering you on.

Here’s to a strong Day 3! Let me know how your year is starting or what goals you’re focusing on—I’d love to hear about it!

Disclosures & Disclaimers

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.