I got an MC6HC program not that long ago, and trying to follow it every day is hard enough as it is. I don’t think I’d be able to fit in anything extra today's workout: morning: 2x (10 squats, 10 pushups), 3x chin-up afternoon: MC6HC Upper Body Workout #3 Phase 1-3rounds evening: MC6HC Upper Body Workout #3 Phase 2 (+ added Anti-Rotation Row x6 EH to this set) - 3rounds diet: | 1866.4 kcal | 145.86 g |

Had a hard day yesterday—almost fell asleep in a chair—and the last thing I wanted to do was work out. But it was my daughter's swimming class day, and she was worn out too, really didn’t want to go. So, I had no choice but to set an example for her. I told her I’d swim too, and that we could both take it easy today—and so we did 300m freestyle,100m tech.drills, breaststroke + butterfly drills, 200m freestyle w/paddles, total 800m diet: 1695 kcal | 98 g | I spent most of Saturday with my son, playing wrestling—two rounds with him and his plush puppy—and just hanging out at home, playing and spending time together.

Saturday workout: MC6HC Total Body Workout #2 Phase 1-3rounds MC6HC Total Body Workout #2 Phase 2-2rounds 5xClapping Push Up diet: 1747 kcal | 135 g |

Thur. workout: MC6HC Lower Body Workout #2 phase 1 (3 rounds) MC6HC Lower Body Workout #2 phase 2 (2 rounds) 2x kb 16kg trx pistol squats 2ea, squats to failure, rows, 10 goblet squats diet: 1773.95 kcal | 161.56 g |

Exercise for me,, and I'll explain why. It's well-known that a healthy lifestyle, both physically and mentally, requires both. So, if we have to choose only one—diet or exercise—we need to pick the one that will naturally lead to the other over time. Diet alone won’t lead to exercise—I know girls who follow strict diets but don’t do any physical activity. Yes, they’re slim, but they don’t look truly healthy, and often their mental health suffers—they’re stressed, and it shows. Exercise, on the other hand, is better because, in most cases, it eventually inspires dietary changes. Once someone starts working out, sooner or later, they’ll become interested in their health overall and adopt a better diet as well. For me, training is a better starting point because it changes your mindset, and that shift influences everything else. There's a reason people say that BJJ heals both the body and the soul 😉 Had a recovery day yesterday, just some wrestling with kids

If someone is really struggling with that technique and wrist pain is keeping them from working out, they might want to try a bag that I use: the DBX BUSHIDO XBAG Tue workout: wrist rehab, shoulder stretching MC6HC Upper Body Workout #2 phase 1 (2 rounds) MC6HC Upper Body Workout #2 phase 2 (3 rounds) 2x kb 16kg, diet: 1605 kcal protein 94.25g