⏱️ Mano Minute (11/14): My Grocery Haul 🛒 Happy Friday! This week’s Food Friday is not a recipe.It is my typical grocery haul to make sure I get everything for the week. I usually go to Sam’s Club or Costco and spend around $100–125 per week (for my brother and me). Here's what I get: 🥦 Any green veggies (broccoli, Brussels, green beans)🍃 Spinach or mixed greens🍠 Sweet Potato / Baby Potatoes🍎 Fruit: Apples, Bananas, Berries, etc. 🥑 Avocados 🧀 Cottage cheese🐄 Yogurt (plain or Greek)🥚 Eggs +...

⏱️ Mano Minute (11/13): Protect Your Evenings Evenings set the tone for your sleep. If your nights are busy, loud, or full of screens, your body never gets the signal to wind down.That means less deep sleep and less recovery. I’ve learned that a good night’s sleep actually starts hours before bed.Your body needs time to slow down and prepare. Here’s what helps me:🌙 Dim the lights about an hour before bed📱 Limit screens or switch to low brightness🫖 Have something relaxing like tea or reading🧘...

⏱️ Mano Minute (11/12): Training With Heart Rate Zones 🫀 Looking to improve your cardio?Let’s take the guesswork out of it so you know exactly how to get better. The key is training with heart rate zones.Each zone trains your body in a different way. Some build endurance, others build speed or recovery. ❤️ Zone 2: Easy effort. Builds your aerobic base.🔥 Zone 3–4: Moderate to hard. Builds strength and stamina.⚡ Zone 5: Max effort. Builds speed and power. The goal is to spend a certain amount...