Core Focus DPT

January 8, 2026

It’s been seven full days of the 75 Hard Challenge and the difference in how my body looks and feels is still remarkable.

What changed most wasn’t weight, it was swelling, inflammation, and tissue congestion. My body felt calmer, lighter, and more responsive. This is what happens when the environment supports circulation, lymphatic movement, and recovery, rather than constantly working against them.

Over the past week, I focused on the basics:

• Staying well-hydrated with water
• Eliminating alcohol
• Reducing added sugars and choosing more natural sources
• Cutting back on processed foods
• Maintaining normal salt intake and healthy fats
• Prioritizing daily movement and strength work

None of this was extreme. There was no aggressive restriction or attempt to “force” fat loss. Instead, I aimed to create the right conditions for my body to do what it’s designed to do, which is to move fluid efficiently, reduce unnecessary inflammation, and recover well.

It’s also important to acknowledge that results will vary. Medical conditions, medications, hormone status, and individual physiology all influence inflammation levels and lymphatic drainage capacity. If swelling, discomfort, or inflammation feel persistent, or if you’re unsure how to approach nutrition or lifestyle changes safely, please consult your physician and a registered nutrition professional.

This isn’t about chasing a specific aesthetic outcome.
It’s about supporting the body well, consistently, and respectfully and letting progress unfold from there.

The first few days of this round of 75 Hard felt familiar in a comforting way. Not easy, but familiar. I recognized the early hunger signals, the subtle physiological shifts, and the importance of listening rather than forcing. Those first days reminded me that my body remembers. The groundwork from last year is still there.

And that’s really been the theme of this first week: continuity, not novelty.

Settling Into Rhythm

Much of what I’m doing now isn’t new. The habits were already built: early mornings, movement, hydration, prayer, time for reflection.

What’s different this time is how naturally they fit. Last year required more effort to create space. I had to step back from commitments, relationships, and rhythms that were quietly draining me. That process took time. It required honesty, stillness, and a lot of prayer and self-discovery.

Those moments of meditation and quiet helped clarify what actually supports me—physically, mentally, spiritually—and what doesn’t. It wasn’t always obvious. And it wasn’t quick.

This time around, I’m noticing a shift.

Instead of asking, What needs to be removed?

I’m asking, What needs to be added back in?

Not squeezed into the margins. Not treated as optional. Not replaced by habits that simply look productive on paper.

Joy is no longer something I try to fit between obligations. It’s something I’m intentionally scheduling, protecting, honoring. And that’s required a different mindset. Less about checking boxes. Less about numbers. More about rhythm.

I’m paying closer attention to how things feel in my body and in my spirit. I’m recognizing more quickly when something aligns and when it doesn’t. There’s less internal negotiation, less justification. Just clarity.

This week wasn’t about intensity. It was about settling in. Letting the structure hold me while I listened more closely to myself and to God. Trusting that sustainability doesn’t come from doing more, but that it comes from doing what’s right, consistently.

As I move into the next week, my focus isn’t on tightening the rules. It’s on continuing to refine the rhythm. Staying present. Staying honest. And allowing this process to support not just discipline, but joy, peace, and purpose.

Week 2 Table of Contents

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January 7, 2025

This morning started with a crisp 34 degrees that felt like 23 thanks to the wind chill. I had to cut my dog walk short and rethink how I’d get my outdoor time today. The clock was ticking—I needed to leave by 7:30 AM to make sure my son got to his first class on time.

I completed my typical morning routine, though I held off on my workout. Instead, I savored a slower pace by diving into my 10 pages of non-fiction reading and cooking up a special breakfast—eggs and bagels—for my son’s first day back to school.

After dropping him off, I stopped by the grocery store to pick up a few essentials, then returned home to get my second son to his first class by 10 AM. He didn’t want me to cook him anything—cereal was his preference. My daughter came along with us, and after dropping him off, we ran some errands, grabbed her a Chick-fil-A breakfast, and headed back home.

Reflections from My Reading

Today’s reading really struck a chord. Words are like a double-edged sword: they have the power to bring life or cause harm. The choice of how I use my words is mine, and those choices reflect my identity. But here’s the beautiful part—identity isn’t fixed. It’s shaped by habits, and I have the power to choose the habits that align with my beliefs and worldview. The habits that stick are the ones that truly resonate with who I am.

Our identity is also shaped by our environment, culture, and the people we interact with regularly. Since our world is constantly changing, so too can our identity. To keep the course of my identity true, I use Jesus as my rudder to help me course-correct. By doing so, I strive to always choose righteousness and remain anchored in my faith, even as life ebbs and flows around me.

A key takeaway from The Roll Model was the reminder that movement is medicine and that healing takes time. It’s okay to give ourselves grace in the process.

My Diet Plan

I don’t often write about my diet, but I’ve been focusing on mindful eating this year. My goal is to add more vegetables to my meals and choose fiber-rich carbohydrates by paying closer attention to labels. When possible, I opt for raw ingredients and steer clear of fast food. Unlike previous years when I was strict with calorie counting, I’m taking a less restrictive approach now.

To kick off the year, I started with a 24-hour water fast and transitioned to an 18:6 intermittent fasting schedule, where I eat between 12 PM and 6 PM. So far, I’ve stuck to it and no longer feel those hunger pangs that come with adjustment. A major milestone for me has been avoiding alcoholic drinks entirely since starting the 75 Hard challenge! I do plan to reintroduce alcohol after the challenge, but with mindful conditions and restrictions. Reflecting on my past habits of having multiple glasses nightly, I know this change is a step toward a healthier balance.

A Day of Balance

When I returned home I made sure to get in my 45 minutes of running and walking outside before diving into work. My to-do list included calls to the city and an email to my HOA as I continue preparing to launch Core Focus Physio & Wellness, my cash-based physical therapy practice. It feels good to cross those T’s and dot those I’s!

The evening was a whirlwind of picking up the boys, feeding everyone dinner, and heading to the YMCA for my daughter’s tennis practice. The evening was a whirlwind of picking up the boys, feeding everyone dinner, and heading to the YMCA for my daughter’s tennis practice. Somewhere in there, I managed to squeeze in my second workout for the day, rounding out another productive day in this 75 Hard Challenge journey.

At Core Focus Physio & Wellness, we are dedicated to providing exceptional care tailored to your unique needs. By embracing the cash-based model, we ensure that our patients receive the highest quality of care without the constraints of insurance. Whether you’re recovering from an injury, managing chronic pain, or looking to optimize your physical performance, our team is here to support you every step of the way.

If this vision resonates with you, the intention is not for you to rely on ongoing care, but to leave with clarity, skills, and confidence you can use for years to come. I’m always here when questions come up or support is needed, but the foundation is built for long-term independence.

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.