Starting a Weekly Thoughts from Arnold section. He is my guru and mentor for fitness for a variety of reasons, and it all aligns.

Week 1 Back to Strong Challenge

After the sixteen-week prep season, I didn’t want to let up on the momentum. Something within me said, “Lock in and step on the gas.”

Nicole Wilkins’ Back to Strong Challenge began the last week of prep season, so the timing aligned and flowed really well.

Back to Strong Challenge from NW

It’s a four-day-a-week lifting plan. Very simple – Alternating Lower and Upper Body Days. Not much cardio. I am doing 90 minutes per week instead of 60 min per week, just because I feel like I could use a little more cardio

Food is staying the same. I do like some of the meal plan guidance because now I have guidelines for how much potato and rice to measure

I really love pushing the heavier weight in the gym, and I have gotten so much stronger since the beginning of the year.

I am still locking in on my 135 for 10-rep squats

Weekly Thoughts from Arnold: The gym builds our armor.

The past few years have been mediocre, and I developed lots of bad habits

No preparation
Doing things at the last minute
Low standards
No risks
Lack of creativity, imagination, and just uninspiring

Part of me believes this could have been a good thing while I was navigating the uncertainty of the pandemic, and also eventual grief. I did not need an exciting life in the midst of that, and I also don’t think I had the capacity to be a “high performer” or super productive.

Toward the end of 2025, I started to become uncomfortable with mediocrity. I knew I could do better than I was. Sure, I was ready to move on from my career, and I was desperate for a change of environment, but I could start improving myself while I waited for change.

Back in February, I rediscovered the term “world-class” while reading Robin Sharma’s book, The 5 AM Club. I began developing systems and routines to improve my daily life, and a major change in my work environment helped as I reawakened and reimagined my life.

The big Prep Season

Bodybuilders like Arnold do what they call a prep before competition. Strict diets, workouts, bodywork, and all that jazz to prepare for maybe an hour on stage, but you’re practically naked under harsh lights sooo…you don’t want to be slacking.

People believe bodybuilding is about the physical, but it’s more of a mental game than anything. Arnold was known as a master manipulator during his competition years. He got into guys’ heads and tried to psych them out. He understood that the game was more mental than physical.

“I talk about this in the book, but that hunt for self-improvement isn’t about vanity. The reps I started in the gym under the stadium in Graz six decades ago didn’t just grow my muscles; they grew my mind.” – Arnold

This year I followed Lauralie Chapados in her journey to regain her Bikini Olympia title. She put in the work every day and did not cut corners.

She worked hard with her coach on training
She prepped her meals and stayed faithful to her meal plan
She stayed consistent with bodywork
She practiced her posing with a ballroom dance coach.
She had a therapist;

Sadly, Lauralie didn’t win the title; she came in fourth, but she did her best. Her prep inspired me to dig deeper within myself and helped me realize I can do more and how much I have been phoning it in.

Shift in Mindset

“You learn that discomfort isn’t something to escape; it’s the path to what you want. You learn to relentlessly chase being better every day.” – Arnold

For the last several years, I have been in survival mode. I’ve just been trying to get through the day. As this season of my life changes, I am moving from survival mode to chasing being better every day. Sometimes it’s scary because I’ve gotten so used to a bland, dull, monotonous environment and lifestyle that I’ve forgotten what it’s like to be uncomfortable and not settle for convenience.

The best result of prep season wasn’t the 9 pounds I lost. It was the mental growth: I know I can do more, and I don’t have to settle for convenience and mediocrity anymore.

It’s time to lock in and step on the gas

Week 2 Systems and Routines

This year I have developed systems and routines to set myself up for success. For the past few years, I have been more reactive than I’ve been proactive about building systems and routines.

For a while, I was in an environment where people worked very haphazardly. Everything was planned at the last minute; there were never enough people to get things done; leaders bit off more than they could chew; and overall, we didn’t execute well. Because of that, I started living without systems or routines. I started building systems and routines last year, and this year I have really started locking in on them.

I lay my gym clothes out the night before for early AM workouts
I prep my meals on the weekend or when I have a little more free time
I have my designated early morning workout days
I designed a morning routine
I’m trying to get better about my evening routine because I tend to lose focus in the evenings.

Back in February, I was reminded of the term, “World Class.” Years ago, I was part of a Mastermind group where the leader always talked about being world-class. When you boil it down, being world-class comes down to your habits, systems, and routines.

World-class athletes prioritize training, nutrition, recovery, film study, and preparation, all of which revolve around systems and routines. If you want to be world-class, or even good at anything, you need systems and routines that work.

Weekly Thoughts from Arnold: Why We Have Systems and Routines

This week Arnold addressed systems and routines

“I want all of you to remember something. We have routines so we can enjoy the exceptions. The problem is when the exception is the routine.”

I had this problem. I used to treat Friday through Sunday as a free-for-all when it came to eating and drinking. I’m definitely less routine on the weekends than during the week, but I’ve developed a routine so I don’t undo all my good habits.

Part of it is that I don’t feel like eating crap on the weekends anymore. I don’t want it, and I think it’s because I know that I am heading into a new season of my life. I have been in survival mode and bored out of my mind, and eating was one of the few things I took pleasure in, so I indulged on the weekends.

It’s a new season, and I have developed some new routines. For instance, I may eat a little later on Sunday mornings, so I don’t starve and then have way too many snacks later in the day. I’ll drink a protein shake instead.

I got out of thinking weekends were a break to do whatever I wanted because I did pretty well Monday through Friday, but as Arnold says, “What [I am] really doing is spending four to five days repairing two to three.”

My new season and new life will require systems, routines, and locking in so I can function the way I need to. I’m not waiting to get all of the answers before locking in my systems and routines. I’m doing it now so that I will be prepared when my new season of life begins.

Week 3: It’s the People, Stupid!

I ran into a gentleman who used to take my indoor cycling classes. We talked about how much fun we had in class and how group fitness is a great way to stay motivated.

One of my fitness goals this year was to get back into instructor energy. I don’t know if teaching is in my future, but I want to be in a mindset where I can do it if the opportunity is right.

I am still a Group Fitness person. I love to take Peloton classes. There’s something special about being part of a group with great music, moving, and feeling alive in your body. I try to take yoga classes when my favorite teachers are on the schedule. I practice yoga at home once or twice a week, but practicing Yoga isn’t as fun by myself as it is in a class, especially when you’re singing “Lean on Me” or “If you’re going to San Francisco”

Weekly Thoughts from Arnold: Find your village

My big vision is to join a great team and form my own. We need great people around us to make us better.

One of my biggest professional losses over the last few years is the absence of great peers and mentors. I miss being around people who challenge me and inspire me to get better.

The Lone Wolf in Fitness

This week, Arnold talked about the myth of the Lone Wolf in Fitness, but I think it applies to everyday life, too.

“There’s a myth in fitness that the most serious people do it alone. You know the type. The Lone Wolf.

When I was competing, there were a lot of guys like that. They trained alone in gyms that looked like dungeons because they thought they were so intense they needed isolation to win.

Meanwhile, I surrounded myself with my crew and laughed through my workouts.

The trophies didn’t end on the lone wolves’ shelves.”

Unfortunately, I think this is what happened to a competitor in this year’s Mr. Olympia contest. He went the lone wolf route, and it cost him. He came in second place.

I wasn’t surprised he didn’t win because I didn’t like the energy in his prep vlogs. It was very strange, and something felt really off. He was isolated and insulated, and I felt sorry for him. I couldn’t follow him anymore because it was just too odd. It got to the point where I even left a comment on one of his vlogs saying we needed to pray for him, and that maybe he should take a break and re-evaluate some aspects of his life.

When he lost, the first thing I thought was: He needs a better team, and in the words of Jay-Z, he needs more people.

Perhaps Arnold can share this advice with him about not being a lone wolf, and hopefully he will not end up as a Netflix documentary.

I contrasted that with Lauralie Chapados, whom I followed throughout the summer as she worked to regain her Bikini Olympia title. Her videos were authentic and inspiring. She didn’t win either, but she also wasn’t isolated or going the lone-wolf route. She had been through hard times, and she knew she needed others to help her regain her footing.

She had a wonderful team of coaches, trainers, and teammates. She didn’t do as well as we had all hoped, finishing fourth, but she seemed in a much better frame of mind than her placement suggested. Her growth and transformation as a person were evident, and she even said she was aligned with her values as she trained for the competition.

Your village doesn’t have to be in the same room. It doesn’t have to be in the same city. – Arnold

Good, because my village isn’t in the same city…yet.

This summer, my village has been on the phone, on YouTube, and on Zoom. I have talked on the phone for hours to my favorite people;

I followed Lauralie and her journey to the bikini Olympia on YouTube. I also subscribed to Cyd Gillon’s podcast, and she is so delusional and funny that I couldn’t help but feel inspired. I have no aspirations to compete, but I know how to be delusional enough to accomplish my goals.

I completed the Craft of Writing Class through UC Berkeley Extension this summer, and my classmates inspired me to become. A better writer, my professor challenged me to dig deeper, and I felt academically challenged in a way I haven’t in years.

In three months, I have made more progress toward my goals than I have in six years, and it’s because of the people around me.

A Great Team is on the way

I don’t want to be a lone wolf.

One of my intentions this year is to build a great team and join one. I think this will also encompass fitness and wellness in some aspect. I am not sure how that will work yet, but I have a sense I’ll be part of a great team.

My goal is to get on the right bus, and I think that’s what prep season was all about. I’m on the right bus, and now I just need the right people on it, in the right seats.

Revisiting My Health and Wellness Goals for 2026

Prioritizing Healthy Relationships: Reconnecting with my favorite people and meeting new favorite people
Reconnecting with my body: Allowing myself to feel again.
Living my inner mantra: I am vibrant, and I radiate vitality
Continue planning menus and preparing meals to avoid coming home unsure what to do.
- I now have a calendar in the kitchen where I write down the meals for the week.
Fresh Fish once per week
Squat 135 easy for 10 reps
Lift at least 3 days per week
No more Mayonnaise: chocolate, sparkles, a hint of spiciness, and a touch of leopard.
Strengthening my Core: 12 Core Workout Challenge
Increasing my Step Count to 8-10K daily
16 Week Summer Prep Season: 9lbs Lost
(September) Overall Down a solid 18 lbs since last year’s Fall Push