In this special Week 1 Review episode of Shift with CJ, CJ takes a moment to reflect, laugh, and celebrate everything we’ve tackled during the first five days of the Young with CJ program. From fitness and fasting to sleep and movement habits, this isn’t just a recap—it’s a reset and recharge to carry momentum into Week 2.

If you've been trying to build healthier habits and felt a shift in your body or mindset already, this episode is your checkpoint.

What You’ll Learn:

Reflection > Perfection CJ reminds us that showing up—even imperfectly—is what creates transformation. You don’t need to tick every box. You just need to stay in the game.

Your ‘Why’ Still Matters Dig deep and reconnect with your purpose. Are you here to feel more energy? To live longer? To be there for your kids? Knowing your “why” is what will carry you through the next phase.

The Foundational Habits That Build Momentum:

• Getting 5,000 steps daily
• Eating hand-sized portions
• Working out at least 3 times
• Trying sleep-inducing foods (like kiwi or fatty fish)
• Avoiding sleep disruptors (spicy food, alcohol)
• Reducing inflammation
• Moving every hour (even with stretch breaks)
• Practicing intermittent fasting (even just 10-12 hours)
• Sipping bulletproof coffee
• Trying contrast therapy (hot + cold exposure)

Key Takeaways:

1. Progress isn’t linear—but momentum is real. Even if you only did a few of the steps, you’re moving forward.
2. You don’t have to be perfect. The transformation comes from showing up consistently, not from doing it all flawlessly.
3. Reflection builds awareness. Reviewing your week gives you clarity on what’s working and what needs tweaking.
4. Your “why” is your anchor. Rewriting habits is easier when you’re emotionally connected to the reason behind them.
5. Small actions lead to big identity shifts. One cup of bulletproof coffee or one cold shower might seem small—but they stack up over time.

5 Things You Can Start Doing Today:

1. Write down your “why.” Keep it somewhere visible—fridge, mirror, laptop—to stay connected to your purpose.
2. Check off what you accomplished from Week 1. Celebrate the wins, even the tiny ones.
3. Pick 1 new goal for Week 2. Choose something achievable—like walking 6,000 steps or doing your first cold shower.
4. Reflect on what made you feel better this week. Was it fasting? Stretching? Better sleep? Lock it in.
5. Take a rest day—without guilt. Your body needs recovery too. But don’t sabotage it with junk food or self-judgment. Rest smart.

Final Thought: You’re building the life you want—one decision at a time. Don’t quit just because it’s slow. Keep stacking small wins, and they’ll become your new normal.