Tag: Fitness progress

What Training for My First DEKA Mile Taught Me About Progress, Readiness, and Belonging

On September 12th, I completed my first DEKA Mile at Ruckhouse Athletics, finishing in 40:28. That time now gives me a benchmark for whatever comes next, but looking back, the number is only one small part of what the experience meant. The real story started more than four months earlier, at the beginning of May, when I began training for DEKA FIT New York.

At that point, my workouts were DEKA-inspired rather than true simulations. I was incorporating 300-meter runs, rows and SkiErg intervals along with walking lunges, burpees and makeshift sled work. As the weeks progressed, those distances increased and the workouts became more demanding.

By late May, 500-meter runs had become a regular part of my training. Some were faster than others. On stronger days, I could move more quickly than my average pace. On other days, the same distance felt surprisingly difficult. That inconsistency ended up teaching me one of the most important lessons of the entire process.

Progress Doesn’t Always Look Like Progress

It is easy to assume that getting fitter should mean every workout gets faster or easier. My DEKA training rarely worked that way.

There were sessions when my pace slowed as the rounds progressed and others when movements that had felt difficult only a few weeks earlier suddenly seemed much more manageable. Some days gave me clear evidence that I was improving. Others left me wondering whether I was making progress at all.

Taking on weighted lunges during my first DEKA Mile at Ruckhouse Athletics in Rochester, New York.

The bigger picture told a different story. When I compared what I could handle in June with what I was doing in early May, the improvement was obvious. I was running farther, handling more volume and recovering better between efforts. Rowing and the SkiErg were becoming strengths, while heavier lunges and carries gradually became more familiar.

The lesson was simple: one slow workout does not erase weeks of progress.

Training Started to Feel Like DEKA

By late June and early July, I had moved into DEKA FIT simulators. Instead of performing individual exercises in isolation, I was learning how each station affected the next one. That was a major shift.

Running after rowing felt different than running fresh. A movement that seemed manageable on its own could become much harder after several previous stations. The simulators forced me to think more about pacing and energy management rather than simply completing each exercise as quickly as possible.

Putting months of SkiErg training to the test on race day. This station felt like one of my strengths.

I was also attending HYROX classes at Solace, where I finally had the opportunity to work with an actual sled. I only used it a couple of times, and I never felt like that was enough practice. That feeling stayed with me throughout my preparation. I was getting stronger and better conditioned, but there were still parts of the competition that I could not fully reproduce in training.

Then, on July 22nd, DEKA FIT New York was canceled. After nearly three months of preparing for one specific event, the finish line I had been working toward suddenly disappeared.

Changing the Goal

I could have treated the cancellation as the end of the project, but I still wanted somewhere to test the work I had already put in. That eventually led me to the DEKA Mile at Ruckhouse Athletics.

My training had originally been built around DEKA FIT, so I had to adjust my preparation for the Mile. The foundation was already there, but the structure was different. My workouts became more specific to the running and station format I would face in Rochester.

An at-home simulation gave me a rough estimate somewhere in the high-40-minute range, but plenty of questions remained. I still did not know exactly how the sled would feel in competition. I wondered about the farmer’s carry and shoulder-overs. Most of all, I wondered whether I had done enough.

After months of preparation, I never reached a point where I felt completely ready. I would eventually realize that feeling ready and being prepared are not necessarily the same thing.

What Race Day Actually Taught Me

Ruckhouse immediately felt welcoming. My wave came later in the day, when fewer competitors were around, which gave the experience a smaller and more personal atmosphere.

Once the event started, some of my expectations proved accurate while others were completely wrong. The row and SkiErg felt strong, which made sense given how much time I had spent training them. The sled, however, surprised me. Despite worrying that I had not practiced it enough, it felt lighter and more manageable than I expected. The farmer’s carry was the opposite. It felt heavier than anticipated, and the shoulder-overs were significantly tougher than I had imagined.

The station I had worried about most in training felt more manageable than I expected on race day.

That may be one of the most useful things competition can provide. Training allows you to prepare, but the actual event shows you what your assumptions got right and where they were completely off. I kept moving through the runs and all ten zones until I crossed the finish line in 40:28. Almost immediately, I knew I wanted to do it again.

Working through the sled pull during my first DEKA Mile, one station closer to a 40:28 finish.

More Than a Finishing Time

The biggest surprise wasn’t my time or even how the stations felt. It was how comfortable I felt within the environment. The people at Ruckhouse were welcoming, and somewhere during the experience, I realized that this kind of training and competition felt right to me. I didn’t feel like someone visiting a sport from the outside.

I felt like I belonged there.

That realization carried extra weight because of everything that came before it. More than three years ago, I underwent quadruple bypass surgery. Since then, I have thought a lot about what rebuilding means. We often talk about self-improvement in terms of what we need to add: more strength, more confidence, more discipline or better habits.

But sometimes rebuilding is also about what you leave behind.

The version of me who could have been talked out of trying something difficult never fully came back from that experience. Looking back at my DEKA Mile training, I never reached some perfect moment when every doubt disappeared. I had fast workouts and slow ones. The original competition was canceled. My plans changed. Certain stations surprised me.

I showed up anyway.

Maybe preparation is not supposed to remove every uncertainty before you start. Maybe it simply gives you enough of a foundation to step onto the floor, find out what happens and discover that you belong there.

Keep Showing Up

You don’t have to feel completely ready before you try something difficult. Training can prepare you, but there will always be things you can’t predict until you actually step onto the floor. Pay attention to what your body can do now that it couldn’t do a few months ago. Progress might show up as a faster pace, a heavier carry, better recovery or simply the confidence to attempt something that once felt out of reach.

For me, that progress eventually led to a DEKA Mile finish line. Yours might look completely different.

For realistic fitness and wellness guidance, follow @ConditionedLiving, join the mailing list, and download the free guide, A Sustainable Start. For training questions, email Carlos@ConditionedLiving.com.

September 24, 2026
How to Tell You’re Getting Fitter Even When the Scale Isn’t Moving
You’ve been working out consistently, making better choices, and putting in real effort. But every time you step on the scale, the number looks almost exactly the same.

Does that mean your workouts aren’t working? Not at all.

The scale only measures your total body weight. It can’t tell you if you’re getting stronger, building endurance, moving better, or changing your body composition.

If the scale isn’t giving you the feedback you hoped for, look for these seven signs that you’re getting fitter.

Why the Scale Doesn’t Tell the Whole Story

Losing weight and getting fit can happen together, but they aren’t the same thing. You can improve your strength and conditioning without immediately losing weight.

You might also be losing fat while building muscle. Meals, hydration, stress, hormones, medications, and other factors can affect your weight from one day to the next.

That’s why body weight can be misleading when it’s the only way you measure progress.

7 Signs You’re Getting Fitter

1. Your Workouts Don’t Feel Quite as Hard

An exercise that once left you exhausted may now feel more manageable. If you can finish with better form, more control, or fewer breaks, your body is adapting.

2. You’re Getting Stronger

Strength isn’t only about lifting heavier weights. Completing more repetitions, holding a plank longer, or improving your technique all count as progress.

3. You Recover Faster

Notice how long it takes to catch your breath after a tough exercise. Needing less rest between sets or feeling less drained afterward can be a sign of better conditioning.

4. Everyday Tasks Feel Easier

Some of the best signs of fitness progress happen outside the gym. Walking upstairs, carrying groceries, or getting up from the floor may require less effort than before.

These changes are easy to overlook, but they show that your workouts are improving your daily life.

5. You Have More Energy

As your body adapts to regular exercise, you may notice steadier energy throughout the day. You might feel more willing to walk somewhere, take the stairs, or simply move more.

6. Your Clothes Fit Differently

Your weight may stay the same while your body composition changes. Your clothes might fit better, your measurements may shift, or you may notice a difference in progress photos.

This can happen when your training supports muscle growth and fat loss, even when the scale moves slowly.

7. You’re Showing Up More Consistently

Maybe exercise used to be something you repeatedly started and stopped. Now, you’re finding ways to keep going even when life gets busy or your motivation is low.

That consistency is real progress. A routine you can maintain will do more for you than a few weeks of trying to be perfect.

How to Track Progress Without the Scale

You don’t need to track everything. Choose two or three measurements that connect with your goals, such as:
- Weights and repetitions
- Walking or running pace
- Rest time between exercises
- Body measurements
- Energy and sleep quality
- Monthly progress photos
- Workouts completed each week
Keeping track of these changes can help you see what the scale misses.

Pay Attention to What Your Body Can Do

The scale gives you one piece of information. It doesn’t get the final word on your progress.

Ask yourself: What can I do now that felt harder a month ago?

Your answer may tell you much more than the scale ever could.

For realistic fitness and wellness guidance, follow @ConditionedLiving, join the mailing list, and download the free guide, A Sustainable Start. For training questions, email Carlos@ConditionedLiving.com.
September 2, 2026
Why Body Weight Can Be Misleading: You Are Not a Number
A number on the scale can feel louder than it should.

People hear a weight like 180, 200, or 230 pounds and immediately picture a certain body type. They assume they know what that number looks like. They imagine size, softness, fitness level, and sometimes even health, but body weight can be misleading.

Two people can weigh the exact same and look completely different. One person may look athletic and strong. Another may look softer. Someone else may carry weight in a way that makes the number surprising. That is because the scale only tells you total weight. It does not tell you height, muscle mass, fat distribution, posture, training history, or how someone feels in their body.

The scale gives information, it doesn’t tell the whole story.

Weight Does Not Sit the Same on Every Body

One of the biggest reasons body weight can be misleading is that weight does not sit the same on every person.

Height (for one) can change everything. A woman who is 230 pounds at 5 feet 2 inches will usually look very different from a woman who is 230 pounds at 5 feet 9 inches. A taller body has more space for that weight to distribute. The number may be the same, but the visual result can be completely different.

Frame size matters too. Shoulder width, hip structure, bone density, and natural body shape all affect how weight appears. Some people carry weight evenly. Others carry more in their stomach, hips, thighs, chest, arms, or back. Just like I covered in BMI and Fitness: Why the Number Doesn’t Tell the Whole Story, a single measurement can give you information, but it cannot explain the full picture.

Body Composition Matters More Than Body Weight

Body composition is one of the most important parts of this conversation.

Your total body weight includes muscle, fat, bone, water, organs, food, and stored glycogen. The scale does not separate those things for you. It simply gives you one number and lets your brain panic or celebrate from there.

Someone with more muscle may weigh more than expected but look firmer, stronger, or more athletic. Muscle adds weight, especially in the legs, glutes, back, and shoulders. Someone else may weigh less but look softer if they have less muscle mass.

This is why strength training can change the way your body looks even when the scale barely moves. If your goal is to build muscle while improving body composition, Are You Lifting Heavy Enough? A Simple Guide to Muscle Growth and Fat Loss breaks down why the right training stimulus matters. The scale tells you how much of you there is, not what that weight is made of.

Fat Distribution Changes the Visual Story

Fat distribution plays a major role in how someone looks at any weight.

Some people gain weight mostly in the midsection, while others gain more in their hips, thighs, glutes, chest, arms, or back. Genetics, hormones, stress, age, activity level, and lifestyle can all affect where the body stores fat.

Someone can have noticeable softness in one area but still not look as big as the scale number sounds. A person may have belly softness, but if weight is also spread through the legs, hips, chest, and upper body, the overall appearance may look more balanced. Softness is not a moral failure. It is part of how bodies store energy and respond to life. The goal isn’t shame, it’s awareness.

The Problem With Scale Obsession

The scale becomes a problem when it turns into the only scoreboard. A higher number can make someone feel like they are failing, even if they are stronger, sleeping better, walking more, and building healthier habits. A lower number can create false confidence if that weight loss comes with muscle loss, low energy, or poor nutrition.

Body weight is useful, but it needs context. It can help track trends, but it should not control the entire conversation. Better progress markers include:
- how your clothes fit
- waist measurement
- strength increases
- walking endurance
- workout recovery
- resting heart rate
- energy levels
- mood
- consistency
Progress photos can help too, as long as they are used with a healthy mindset. A healthier body usually reveals itself through more than one number.

You Are Not a Scale Reading

You can weigh more than expected and not look the way people assume. You can weigh less and still feel soft, weak, or out of shape. You can also stay the same weight while building a stronger, healthier body underneath. The goal is not to ignore the scale completely. The goal is to stop giving it more power than it deserves.

If you take one thing away for this let it be that ou do not look like a number. You look like a combination of height, structure, muscle, fat distribution, habits, history, and life. That is why real progress should be measured by more than pounds.

Focus on building strength, improving your conditioning and moving consistently. Eat in a way that supports your body and let the scale be one tool, not the final judge.

Interested in training with me or just want to connect?

Send a DM to @ConditionedLiving, or email Carlos@ConditionedLiving.com. Stay in the loop by following me on social media for updates, inspiration, for reflections, tips, and updates on mindset, strength, and everyday wellness.

Also, download the free guide A Sustainable Start to begin your journey toward sustainable strength and wellness.
April 28, 2026
Interval Training vs Reps: What Most Workouts Get Wrong
Most workouts are built around counting reps. Ten squats, ten pullups, twelve lunges or fifteen pushups sound normal. On the surface, this looks structured and effective, but when you look closer, the effort behind those numbers can vary dramatically. When comparing interval training vs counting reps, this is where the gap begins.

One round might be slow and controlled. The next might be rushed. Another might feel easy, while the following one leaves you exhausted. The numbers stay the same, but the stimulus changes every time. Your body doesn’t respond to numbers; it responds to demand. When that demand changes from set to set, the adaptation becomes inconsistent. Over time, this makes progress harder to predict and harder to measure.

This is the difference between going through the motions and actually creating a training effect, something I break down further when discussing whether you’re actually building strength or just exercising.

How Interval Training Improves Workout Consistency

Interval training removes much of that randomness by controlling time instead of reps. Instead of performing twelve squats, you might perform squats for thirty seconds followed by thirty seconds of rest. Now the structure stays the same every round. When you look at interval training vs reps, the biggest difference is consistency.

Pacing becomes part of the workout and effort becomes more predictable. Fatigue also follows a pattern instead of spiking randomly. Your heart rate rises and falls in a controlled way, which improves conditioning over time. This doesn’t necessarily make workouts harder. It makes them repeatable, and repeatable workouts are what lead to measurable progress.

That’s also why progress can feel slow at first. Improvements are happening, but they’re subtle and consistent rather than dramatic and random. This idea connects closely to why fitness progress often feels invisible in the early stages.

Over time, interval training creates a clearer signal for your body to adapt to. And clearer signals produce better results.

When Counting Reps Is Better Than Interval Training

Counting reps still plays a critical role, especially in strength training. Reps allow you to slow down and focus on quality. Eight squats, six presses, or seven rows encourage control, proper mechanics, and muscle engagement. You’re not racing the clock. You’re focusing on execution. When comparing interval training vs counting reps, this is where reps win.

Strength training benefits from deliberate pacing. You want controlled movement, consistent form, and the ability to gradually increase resistance over time. Intervals can sometimes push you to rush, which reduces stability and technique.

Rep-based training works best for:
- Strength development
- Muscle control
- Progressive overload
- Technique refinement
Reps create structure for strength. Intervals create structure for conditioning. They serve different purposes. The problem isn’t counting reps. It’s using them for everything.

Structure Is What Actually Drives Results

This isn’t really about choosing between interval training and counting reps. It’s about structure versus randomness. Many workouts mix the two without intention. People rush through strength work, slow down when they should maintain effort, and rest inconsistently between sets. The result is unpredictable fatigue and unclear progress.

When comparing interval training vs counting reps, the real advantage comes down to structure. Intervals create structured conditioning. Reps create structured strength training. When each is used correctly, workouts become repeatable. When workouts are repeatable, progress becomes measurable.

Research consistently shows that structured training improves both cardiovascular efficiency and performance over time. The common factor isn’t the method, it’s consistency; which…comes from structure.

Choosing the Right Approach

Interval training builds conditioning. Counting reps builds strength. The best approach isn’t choosing one over the other. It’s understanding when to use each method and applying it with intention. If your workouts feel random, inconsistent, or hard to track, the issue usually isn’t effort; it’s structure.

Give your body a clear and repeatable signal, and it will adapt. Progress isn’t just about what you do, it’s about how consistently you do it.

Interested in Training with Me or Just Want to Connect?

Send a DM to @Litoswaay, or email Carlos@ConditionedLiving.com; I’d love to hear from you!
Follow @ConditionedLiving for reflections, tips, and updates on mindset, strength, and everyday wellness.

Stay in the loop by joining my free mailing list for updates and inspiration.

Additionally, download the free guide/e-book “A Sustainable Start” to begin your journey toward sustainable strength and wellness, with a focus on consistency and balance.

Conditioned Living is about realistic fitness and training advice. Real progress takes time; stay consistent.
April 15, 2026
Why Fitness Progress Feels Invisible at First (And What’s Actually Happening)

Many people expect noticeable fitness results within a few weeks of starting a training program. They anticipate visible changes in the mirror or dramatic improvements in performance almost immediately. When those changes do not appear right away, the experience can feel confusing or discouraging.

The reality is that the early phase of training rarely looks dramatic from the outside. Workouts begin to happen regularly, routines take shape, effort is being applied consistently, and yet, the results are often subtle or difficult to notice.

Because of this, many people believe something is wrong with their program or their body. In truth, the process is unfolding exactly the way it should. Early progress simply tends to happen beneath the surface before it becomes visible.

Why Early Fitness Progress Happens Inside the Body

When someone begins training, the body starts adapting almost immediately. However, the first changes rarely involve visible muscle growth or dramatic improvements in endurance.

Instead, the nervous system is often the first system to adapt. The brain becomes more efficient at recruiting muscle fibers and coordinating movement patterns. This is why exercises that initially feel awkward or difficult often start to feel smoother within a few weeks.

Movements become more controlled. Balance improves. The body learns how to perform exercises more efficiently.

These neurological adaptations create the foundation for future improvements in strength, conditioning, and physical performance. Even though these changes are not always visible, they represent an important part of the training process.

Many people confuse fatigue with progress during this phase. Understanding the difference between simply working hard and actually building strength is essential, which is explored further in Are You Actually Building Strength or Just Exercising?

Why Workout Results Take Time to Appear

One of the most confusing aspects of fitness progress is the delay between effort and visible results.

Each workout acts as a small stimulus that encourages the body to adapt. Muscles, connective tissue, and the nervous system all respond to the stress placed on them during training. However, these adaptations do not happen instantly. Instead, they accumulate gradually over time.

This delay creates the impression that nothing is happening. People continue to train, but because the visible results have not appeared yet, it can feel like their efforts are not producing real progress.

In reality, the body is constantly responding to the training stimulus. The changes are simply unfolding more gradually than many people expect.

Small Signs of Fitness Progress Most People Miss

Progress often appears in subtle ways that are easy to overlook.

Exercises may begin to feel easier to perform even though the weight has not changed. Balance or coordination may improve. Recovery between sets might become slightly faster. Movements that once felt uncomfortable may start to feel more natural.

Another important signal of progress is consistency. When workouts begin to feel like a normal part of the week rather than something that requires constant motivation, it often means the body and mind are adapting to the training process. These signals indicate the body is building capacity and improving its ability to handle training stress.

How Unrealistic Fitness Expectations Distort Progress

Fitness culture often highlights dramatic transformation stories. Before and after photos suggest that major changes can happen quickly and effortlessly. These stories can be motivating but they often compress months or years of work into a simplified narrative. The slower phases of progress aren’t shown as much. In reality, sustainable improvements in strength and conditioning occur gradually. The body needs time to adapt safely and effectively.

This is also why relying on simple measurements like BMI can be misleading when evaluating fitness progress. Weight alone does not always reflect improvements in strength, conditioning, or overall health. This topic is explored further in BMI and Fitness: Why the Number Doesn’t Tell the Whole Story.

Why Consistency Becomes the Turning Point

Over time, consistent training begins to compound. Strength gains become more noticeable; endurance improves, workouts become more productive and physical changes gradually begin to appear. The turning point often arrives quietly. What once felt difficult and required intense effort becomes manageable and routine. None of this happens without the early stage of training where progress feels slow or invisible. Consistency during this phase is what allows improvements to show up later.

Why Real Fitness Progress Takes Time

The early stage of training often feels quiet and uneventful. Progress may seem slow, and visible changes can take time to appear. Beneath the surface the body is building the foundation for long term improvement. The nervous system is learning new movement patterns. On top of that, muscles and connective tissues are adapting to the demands of training. These early changes prepare the body for future gains in strength, endurance, and overall fitness.

Real progress develops gradually through consistent effort. When patience is maintained during the early phase, those hidden improvements eventually begin to show.

Interested in training with me or just want to connect?

Send a DM to @Litoswaay, or email Carlos@ConditionedLiving.com — I’d love to hear from you!
Follow @ConditionedLiving for reflections, tips, and updates on mindset, strength, and everyday wellness.

Stay in the loop by joining my free mailing list for updates and inspiration.

Additionally, download the free guide/e-book “A Sustainable Start” to begin your journey toward sustainable strength and wellness, with a focus on consistency and balance.

March 6, 2026
BMI and Fitness: Why the Number Doesn’t Tell the Whole Story

Why BMI Can Be Confusing for People Who Exercise

Many people begin exercising with the expectation that progress will show up clearly on a scale or through measurements like BMI. When those numbers don’t change the way they expect, it can create confusion about whether their efforts are actually working.

Someone may begin strength training, improve their conditioning, and develop consistent exercise habits. They feel stronger, move better, and notice their workouts becoming more structured. Then they check their BMI and see little change, or sometimes even a higher number.

Moments like this reveal an important truth about BMI: while it can provide general information about population health trends, it does not always capture what is happening within an individual fitness journey.

Understanding where BMI is helpful and where it falls short can make it easier to interpret progress more realistically.

What BMI Was Originally Designed to Measure

BMI, or Body Mass Index, was created in the 1800s by a Belgian statistician named Adolphe Quetelet. His goal was not to evaluate individual fitness or health. Instead, the formula was designed as a simple way to study weight patterns across large populations.

The calculation compares a person’s weight to their height and produces a number that places them into categories such as underweight, normal weight, overweight, or obese. Because the formula is simple and easy to apply, it has become widely used in public health and medical settings.

However, BMI was never designed to evaluate body composition or athletic performance. It simplifies the body into a single number, which means it cannot capture the full complexity of how someone trains, moves, or builds strength.

Why Muscle Mass Can Make BMI Misleading

One of the biggest limitations of BMI becomes clear when people begin resistance training.

Muscle tissue weighs more than fat by volume. As someone begins lifting weights and building muscle, their body composition may improve even if their overall weight stays the same. In some cases, their weight may increase slightly as muscle develops. In fact, learning how to train with enough resistance to stimulate muscle growth is something I discuss in “Are You Lifting Heavy Enough? A Simple Guide to Muscle Growth and Fat Loss.”

Because BMI only looks at total body weight relative to height, it cannot distinguish between muscle and fat. A person becoming stronger and leaner could technically move into a higher BMI category despite improving their physical fitness.

Body Composition vs BMI: What the Number Misses

Another limitation of BMI involves body composition.

Two people can have identical BMI scores while having completely different physical profiles. One person may carry higher levels of muscle and lower body fat. Another person may have lower muscle mass and higher body fat.

Even though their BMI numbers are identical, their strength levels, metabolic health, and physical resilience could be dramatically different. BMI measures total body mass, but it does not measure what that mass is made of.

Real Fitness Progress Goes Beyond Body Weight

Fitness progress often appears in ways BMI cannot measure.

Strength improvements, better endurance, and faster recovery between workouts are all meaningful signs of physical adaptation. In fact, this difference between real training progress and simply going through the motions is something I explored more deeply in “Are You Actually Building Strength or Just Exercising?”

Someone who consistently trains may find that exercises feel smoother, movements become more controlled, and their conditioning steadily improves.These changes reflect real progress even if they do not immediately change a height-to-weight ratio.

Why BMI Is Still Widely Used in Health Guidelines

BMI remains widely used because it is simple and inexpensive to calculate. Public health systems rely on metrics that can be applied quickly across large groups of people. For population-level trends, BMI can provide useful general insights.

But for individuals who are actively training, the number often tells only part of the story.

A better way to think about fitness progress is to consider a broader picture. Strength, conditioning, consistency, and sustainable habits all play important roles in long-term health.

Charts and formulas may provide helpful context, but they rarely capture the full reality of someone’s training journey.

In the long run, real progress is often reflected not just in numbers, but in how the body moves, performs, and adapts over time.

Interested in training with me or just want to connect?

Send a DM to @Litoswaay, or email Carlos@ConditionedLiving.com.

If you’re looking for a calm, realistic way to get started, you can also download my free guide, A Sustainable Start, which walks you through building strength, conditioning, and consistency without burnout or pressure.

Follow @ConditionedLiving for reflections, tips, and updates on mindset, strength, and everyday wellness. Stay in the loop by joining my free mailing list for updates and inspiration.

March 4, 2026