• Phase 1: Two full-body lifting sessions per week focused on compound movements like squats, bench press, and deadlifts, paired with bike cardio and weekend softball coaching.
• Phase 2: Continued two full-body sessions with progressive overload, added core stability and rotational work, swapped to trap bar deadlifts after lower back soreness, and layered in weekly hot yoga and a daily step target.
• Phase 3: Shifted to shorter, more explosive sessions with single-arm and single-leg dynamic movements like kickstand RDLs, bumped step target to 10k, and added home treadmill walks alongside hot yoga.

Two whole eggs and four egg whites with breakfast sausage every morning, cottage cheese with bell peppers or Greek yogurt with fruit midday, 96% lean ground turkey or grilled chicken with vegetables at dinner, and ready-to-drink protein shakes as travel snacks. Started baking homemade sourdough, made protein balls from rolled oats and protein powder, added Kodiak pancakes and muffins, and used daily creatine. Reintroduced alcohol mindfully after an initial dry period, ordered sauce on the side when eating out, packed shakes and yogurts on every trip, and raised fiber through vegetables, bell peppers, and fruit.