Welcome to 1-3-1 Fridays, my weekly newsletter, where I reveal evidence-based strategies to get lean, strong, and create optimal health.
You'll receive:
- 1 reflection from me
- 3 ideas you can use
- 1 question for you
Let's dive in.
What's new this week:
This week, we're running our annual Black Friday special for 7 5 spots per program.
- 15% off the 1st month of the Rebuild Program (3 tiers)
- 20% off the entire Accelerator 4-month Program (3 tiers)
Rebuild is for those who are self-sufficient and want highly specialized health & fitness programming with weekly guidance.
Accelerator is for those who want high-touch, 1:1 private coaching and accountability with highly specialized health & fitness programming.
Plus, if you apply and are accepted into either program, you'll also get free coaching until January 1st, 2027.
Which means your program clock doesn't start till January 1st.
Extra free coaching, program discount, and extra time.
Since I also have active clients who read this newsletter each week, we also have our annual client 'Black Friday' special too.
- Lock in your current program price (no tuition increase)
- Get an extra full MONTH of free coaching added to your program
- Free ticket to next live Zhanay Health event in person
Inflation increases every year. But your program price stays the same when you renew. No increase or extra fees on your end.
If you're an active ZH client, message me privately in the ZH App with the word 'ZH26' or reply to this email.
If you're curious about working together inside Zhanay Health and have questions, feel free to reply to this email or book a free high-performance health assessment below.
There are no strings attached, and I'm happy to point you in the right direction even if it's not the right match.
So whether you're brand new to Zhanay Health or have been working together for a while, this is the best special we run 1x a year.
Doors opened on November 1st and close on November 15th.
Apply for Rebuild or Accelerator and create your best health in 2027.
You can read more about our 100% results guarantee on our Rebuild page (applies to Accelerator, too).
ONE REFLECTION FROM ME
Patience is a virtue.
I have to keep reminding myself of this.
So many times I've wanted to quit in my health journey (*not fitness, to be clear).
I've felt frustrated at how slow my skin has healed.
I've felt ashamed of taking off my shirt.
I've seen my skin go from bad to very, very bad.
Basically, things get worse before they get better in healing (sometimes, but more often than not).
So I've wanted to quit.
I've come close a few times...
But then I remember I've tried everything under the sun to heal from psoriasis. Like, literally everything from allopathic to alternative medicine.
The only thing that's helped me heal is using raw living plant foods.
But it's been a slow journey.
Which is why patience is a virtue.
The fitness equivalent of healing is like muscle building.
Both are slow and can be tedious.
But the ROI on both is tremendous if you give yourself grace to take imperfect action each day.
3 steps forward, 2 steps back.
Inch by inch, you start to climb your own health mountain.
Some of you reading this may not relate to my healing journey. Or you might. You may have your own health mountain you've been climbing, or you want to start climbing.
Maybe it's just dropping some weight. Or building muscle. Or creating the best health levels in your life.
Whatever your health mountain is, I acknowledge your efforts.
Daily imperfect actions, no matter how small, do add up.
They compound just like compound interest.
You just have to be consistent and take imperfect action.
The longer you do this, the better the ROI on your actions.
I'll take imperfect consistent actions over a life of drugs and medications.
I'll take short-term frustration for lifelong health, peace, and freedom.
I'll take short-term 'pain' over lifelong health challenges.
We all pay a price.
It's up to us which price we want to pay.
Lesson: Pay the price of health, or its alternative.
3 IDEAS FOR YOU
I.
Beware of dieting too long.
You can certainly keep pushing forward with your diet, especially if you have more fat tissue to lose.
However, taking a break from dieting has several benefits.
- Downward regulation: The more you diet, the more your body slows processes like metabolism. Think of this as your body turning on the 'energy saver' mode to help keep things going. You are slowly starving yourself of energy (food) to use your fat stores.
- Physiological and psychological fatigue: The more you diet, the more tired you will feel. While the first few months of dieting aren't too rough, the deeper you get into your diet, the more fatigue you'll build up. Eventually, you'll reach a breaking point.
Diet breaks help interrupt the ongoing slowdown of key body processes.
They also reduce the fatigue that builds up the longer you stay on a diet.
All that helps, especially if you have bigger weight-loss goals.
That's why diet breaks matter.
II.
The purpose of fitness tracking is straightforward:
To track your health & fitness progress.
Different tools do different results.
Some tools are better than others.
But before you start focusing on which tool is the best to track your fitness progress, let’s start with what and why:
- Why do you want to track your progress?
- What do you want to specifically track?
The clearer you are on both questions, the faster and easier it is to choose the right tool.
Get clear on your purpose.
III.
Our fitness app is the best.
I'm biased.
Powered by Trainerize, our Zhanay Health App has everything I wish I had in a prior fitness tool.
- Strength workouts & specialized programming to build muscle and drop fat
- Nutrition tracking along with photo tracking to get lean (also can sync to MFP, Fitbit, and Chronometer)
- Syncs to nearly every fitness watch (Garmin, Apple Watch, Fitbit)
- Handcrafted cardio and mobility workouts
- A built-in text messenger along with voice notes and video messaging
- High-level calendar overview with tracking to hold you accountable to your daily checklist
- A bird's-eye view of your body weight, measurements, and progress photos all in one hub to accelerate progress
That’s just a few things that it does.
Your fitness app should make your life simpler, not harder.
Choose one and just get started.
ONE QUESTION FOR YOU
What would make the last 60 days of this year a success for you?
Client Spotlight
You either have one priority or none.
Courtney realized this and decided to take ownership of her health.
So we got to work and started engineering her fitness success.
Because of her busy schedule, we needed to prioritize her fitness time blocks.
Every workout mattered, even though we weren't aiming for perfection.
One of her main goals was to build a lean, strong body.
After years of not feeling good in her skin, she wanted to feel confident.
𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆: We set up a moderate caloric deficit at ~500 k/cal.
Next, we made a sustainable strength plan. This plan helps keep muscle while focusing on fat loss.
Three days of full-body training using a push-pull-push/pull format formed the basis of her training.
We aimed for at least 7,000 steps daily. We also added 1-2 cardio sessions.
This helped boost her heart health and improve conditioning.
𝗪𝗶𝗻𝘀: Courtney didn't have an easy ride. Traveling to conferences and working long hours took a lot of time.
She also wanted to be a positive role model for her daughter.
She dropped 20+ pounds, 6 inches from her waist, and built 2 pounds of lean muscle.
𝗦𝗵𝗲'𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝘀𝗵𝗮𝗽𝗲 𝘀𝗶𝗻𝗰𝗲 𝗵𝗲𝗿 𝗽𝗿𝗲-𝗺𝗼𝗺 𝗱𝗮𝘆𝘀 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹𝘀 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 𝘁𝗼 𝘄𝗲𝗮𝗿 𝗮 𝘁𝘄𝗼-𝗽𝗶𝗲𝗰𝗲.
She toned up and got lean enough to show off her new abs.
The only thing standing between you and your best body is you.
So raise your standards and go for it.
1 QUOTE FROM OTHERS
I.
"To be free is to be capable of thinking one's own thoughts - not the thoughts merely of the body, or of society, but thoughts generated by one's deepest, most original, most essential and spiritual self, one's individuality."
- Rudolf Steiner
Most of what's promoted in health is backward.
Slowing down and discerning what's fact from fiction takes time.
But it's worth the effort.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
P.S. End the year strong. Start today.
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