FREE 4 Week Workout Program: https://www.colewinarick.com/freeprogram1 : 1 Personal Coaching (fitness & nutrition): https://form.typeform.com/to/rPRC4hTyTHIS MEMO: Three nights off-grid on Catalina, a fire, and the quiet realization that everyone I love has stopped being surprised I turned out okay. This one's about the strange grief inside good news — and a fall I earned by trusting my own base too much.📩 The full Memo — plus my exact training week, meals & macros, and everything I don't put on camera — is email-only:https://colewinarick.substack.com- - PROGRAMS & NEWSLETTER --Mettle Memo & Archiveshttps://colewinarick.substack.comAll Training Programs (code MEMO for 20% off)https://www.colewinarick.com/programs- - SUPPLEMENTS --Transparent Labs – code WINARICKhttps://athlete.transparentlabs.com/cole3gu- - CONNECT --Instagram: https://www.instagram.com/colewinarickTikTok: https://www.tiktok.com/@colewinarickStrava: https://www.strava.com/athletes/19171344Website: https://www.colewinarick.com

FREE 4 Week Workout Program: https://www.colewinarick.com/freeprogram1 : 1 Personal Coaching (fitness & nutrition): https://form.typeform.com/to/rPRC4hTyTHIS MEMO: I have eaten a protein bar in bed every night for six weeks — and I can trace exactly how it happened, because the same four-step machine built the best habit he made this year. Inertia, momentum, habit, change: the system builds whatever you feed it, whether you're watching or not.📩 The full Memo — plus my exact training week, meals & macros, and everything I don't put on camera — is email-only:https://colewinarick.substack.com- - PROGRAMS & NEWSLETTER --Mettle Memo & Archiveshttps://colewinarick.substack.comAll Training Programs (code MEMO for 20% off)https://www.colewinarick.com/programs- - SUPPLEMENTS --Transparent Labs – code WINARICKhttps://athlete.transparentlabs.com/cole3gu- - CONNECT --Instagram: https://www.instagram.com/colewinarickTikTok: https://www.tiktok.com/@colewinarickStrava: https://www.strava.com/athletes/19171344Website: https://www.colewinarick.com

FREE 4 Week Workout Program: https://www.colewinarick.com/freeprogram

1 : 1 Personal Coaching (fitness & nutrition): https://form.typeform.com/to/rPRC4hTy

THIS MEMO (#52): Fifteen years ago this month, my father passed. Editing a video about the years after — the dependency, the rock bottom — meant finding photos I'd forgotten existed. This is what fifteen years actually looks like. It isn't the before-and-after.

📩 The full Memo — plus my exact training week, meals & macros, and everything I don't put on camera — is email-only:

https://colewinarick.substack.com

-- PROGRAMS & NEWSLETTER --

Mettle Memo & Archives

https://colewinarick.substack.com

All Training Programs (code MEMO for 20% off)

https://www.colewinarick.com/programs

-- SUPPLEMENTS --

Transparent Labs – code WINARICK

https://athlete.transparentlabs.com/cole3gu

-- CONNECT --

Instagram: https://www.instagram.com/colewinarick

TikTok: https://www.tiktok.com/@colewinarick

Strava: https://www.strava.com/athletes/19171344

X: https://x.com/ColeWinarick

Website: https://www.colewinarick.com

FREE 4 Week Workout Program: https://www.colewinarick.com/freeprogram1 : 1 Personal Coaching (fitness & nutrition): https://form.typeform.com/to/rPRC4hTyTODAY’S TOPICS:1) LESSON LEARNED: The Goal is Over.. Now What??2) TIP OF THE WEEK: Build a Small Scoreboard3) WHAT I AM EATING (Meals & Macros)4) TRAINING/WORKOUTS-- PROGRAMS & NEWSLETTER --Mettle Memo & Archiveshttps://colewinarick.substack.comAll Training Programshttps://www.colewinarick.com/programs-- SUPPLEMENTS --Transparent Labs – code WINARICKhttps://athlete.transparentlabs.com/cole3guKetoneshttps://ketone.com/COLEWINARICK-- CONNECT --Instagram: https://www.instagram.com/colewinarickYouTube: https://www.youtube.com/user/coleadam1TikTok: https://www.tiktok.com/discover/cole-winarick?lang=enStrava: https://www.strava.com/athletes/19171344X: https://x.com/ColeWinarickWebsite: https://www.colewinarick.com

1. Worry Doesn' t Protect The Outcome
2. Build a Winning Streak
3. Meals and Macros
4. Training and Workouts

Links

Memo and Archives:

⁠https://colewinarick.substack.com⁠

Training Programs:

⁠https://www.colewinarick.com/programs⁠

Supplements:

⁠Transparent Labs : discount code "WINARICK"⁠

⁠Kreatures of Habit : discount code "COLE"⁠

⁠KETONE IQ⁠

Socials

⁠Instagram ⁠

⁠YouTube⁠

⁠TikTok⁠

⁠Strava⁠

www.ColeWinarick.com

1. 8 Years Sober, 8 Truths I’d Tell My 26-Year-Old Self
2. Boring Wins
3. Meals and Macros
4. Training and Workout of the Day

Links

Memo and Archives:

⁠https://colewinarick.substack.com⁠

Training Programs:

⁠https://www.colewinarick.com/programs⁠

Supplements:

⁠Transparent Labs : discount code "WINARICK"⁠

⁠Kreatures of Habit : discount code "COLE"⁠

⁠KETONE IQ⁠

Socials

⁠Instagram ⁠

⁠YouTube⁠

⁠TikTok⁠

⁠Strava⁠

www.ColeWinarick.com

1) LESSON LEARNED: Trusting God When Your Mind Gets Loud

2) TIP OF THE WEEK: Handling the Anxiety Loop

3) WHAT I AM EATING (Meals & Macros)

4) TRAINING/WORKOUTS: London Marathon Prep

Links

Memo and Archives:

⁠https://colewinarick.substack.com⁠

Training Programs:

⁠https://www.colewinarick.com/programs⁠

Supplements:

⁠Transparent Labs : discount code "WINARICK"⁠

⁠Kreatures of Habit : discount code "COLE"⁠

⁠KETONE IQ⁠

Socials

⁠Instagram ⁠

⁠YouTube⁠

⁠TikTok⁠

⁠Strava⁠

www.ColeWinarick.com

1) Choose Your Suffering

2) Shrink the Moment

3) Meals and Macros

4) Training and Workout of the Day

Links

Memo and Archives:

⁠https://colewinarick.substack.com⁠

Training Programs:

⁠https://www.colewinarick.com/programs⁠

Supplements:

⁠Transparent Labs : discount code "WINARICK"⁠

⁠Kreatures of Habit : discount code "COLE"⁠

⁠KETONE IQ⁠

Socials

⁠Instagram ⁠

⁠YouTube⁠

⁠TikTok⁠

⁠Strava⁠

www.ColeWinarick.com

Free 4 week program:

https://www.colewinarick.com/freeprogram

1 on 1 Coaching:

https://form.typeform.com/to/rPRC4hTy

TODAY’S TOPICS INCLUDE:

1. Lesson Learned: Reps over Rumination

2. Tip of the Week: Presence Before Performance

3. DIET & NUTRITION

4. TRAINING and Workout of the Day

Links

Memo and Archives: https://colewinarick.substack.com

Training Programs: https://www.colewinarick.com/programs

Supplements

Transparent Labs: discount code "WINARICK"

https://athlete.transparentlabs.com/cole3gu

Ketones: https://ketone.com/COLEWINARICK

Socials

Instagram: https://www.instagram.com/colewinarick

YouTube: https://www.youtube.com/user/coleadam1

TikTok: https://www.tiktok.com/discover/cole-winarick?lang=en

Strava: https://www.strava.com/athletes/19171344

www.ColeWinarick.com

1 on 1 coaching:

https://form.typeform.com/to/rPRC4hTy

TODAY’S TOPICS INCLUDE:

1) ALL-OR-NOTHING

2) EFFECTIVE ROUTINES

3) DIET & NUTRITION

4) TRAINING and Workout of the Day

Links 

Memo and Archives: https://colewinarick.substack.com

Training Programs: https://www.colewinarick.com/programs

Supplements

Transparent Labs: discount code "WINARICK"

https://athlete.transparentlabs.com/cole3gu

Ketones: https://ketone.com/COLEWINARICK

Socials

Instagram: https://www.instagram.com/colewinarick

YouTube: https://www.youtube.com/user/coleadam1 

TikTok: https://www.tiktok.com/discover/cole-winarick?lang=en

Strava: https://www.strava.com/athletes/19171344

www.ColeWinarick.com