I just did 15 consecutive pushups and 5 pull-ups!

Just want to take a moment and document our home projects that have been taking place…mainly Project Reclaim Garage.

I did 5 pull-ups in one go.

Making note that pull-up goals for the year are 2026 (approx 7-8 per day total) and push ups are 100 per week minimum (aiming for around 26 per day which allows for a couple rest days during the week). Keeping in mind that at this time last year, I probably could do 0 pull ups without a resistance band and 0 actual real not knee assisted push ups. Feeling pretty proud of myself on this front despite current knee situation.

Update on the knee, it’s just passed 2 weeks since the injury and every day it’s feeling more “normal” which gives me hope that it’s nothing serious and I’ll be back to doing those box jump squats on the Bay Trail again in no time…*fingers crossed* Staying mindful of stretching and testing the limits so that I don’t heal in a “stuck” position.

Hurt my knee yesterday when trying to be more athletic and hop skip across those cement square with Juniper close by to Dtech. At urgent care now keeping fingers crossed it’s just a minor injury…but kinda mad about it since it’s unlikely I’m going to be able keep my 11k step streak of which I just crossed 2 years! Just really hoping my body is in good enough shape that it can heal quickly and I can get back to building strength as this was already my weak side. 🥺😖

I love this theme—“The Year of Less Noise” is subtle, mature, and powerful. It’s not about deprivation; it’s about signal over static. Below is a way to translate it into practical, livable intentions across life domains, with enough structure to guide decisions without becoming another source of noise.

The Year of Less Noise

Core question: Does this add clarity, strength, or meaning—or is it just loud?

Think of “noise” as anything that:

Fragments attention Creates unnecessary urgency Drains energy without meaningful return Pulls you away from your values, health, or presence

Physical: Less Noise in the Body

Goal: A body that feels regulated, strong, and quiet inside—not inflamed, rushed, or overtaxed.

What “less noise” looks like

Fewer extreme swings (overtraining → exhaustion, restriction → indulgence) Simpler, repeatable routines Recovery treated as essential, not optional

Practices

Movement: Keep what works (walking, rucking, resistance training) Reduce “junk volume” workouts that don’t serve longevity or strength Nutrition: Stay with your whole-food baseline Reduce decision fatigue (repeat breakfasts/lunches) Eat to feel steady, not stimulated Sleep: Consistent wind-down ritual Less evening stimulation (screens, intense shows, late problem-solving)

Litmus test: Does this leave me more grounded tomorrow—or more depleted?

Mental & Emotional: Less Noise in the Mind

Goal: Fewer reactive thoughts, more deliberate ones.

What “less noise” looks like

Less rumination, more reflection Fewer inputs, deeper processing Emotional responses that are slower and more measured

Practices

Single-point focus: One main personal growth focus per quarter Cognitive boundaries: Don’t mentally rehearse conversations that haven’t happened Notice when thinking becomes compulsive vs useful Reflection rituals: Short daily “mental clearing” (journaling, walking, or just sitting) Weekly check-in: What created the most mental noise this week?

Mantra: I don’t need to respond to everything I notice.

Digital: Less Noise in the Feed

Goal: Technology that serves your life instead of fragmenting it.

What “less noise” looks like

Fewer platforms, fewer notifications Intentional consumption instead of reflexive scrolling

Practices

Notification minimalism: Only humans and logistics get alerts Time containment: Social media only during pre-decided windows No “background scrolling” Content pruning: Unfollow accounts that create urgency, comparison, or outrage Favor long-form, thoughtful content over constant updates

Rule: If it wouldn’t matter in a month, it doesn’t deserve daily attention.

Home & Environment: Less Noise in Space

Goal: A home that calms your nervous system instead of stimulating it.

What “less noise” looks like

Fewer visual interruptions Clear surfaces and intentional objects Spaces that support how you actually live

Practices

One-in, one-out rule (especially for clothing and kitchen items) Quiet zones: At least one room or corner with no screens Seasonal editing: Reassess what’s visible every few months

Question: Does this object demand attention—or quietly support my life?

Relationships & Social Life: Less Noise, More Signal

Goal: Deeper connection, fewer performative or draining interactions.

What “less noise” looks like

Fewer obligatory commitments More presence with the people who matter most

Practices

Selective yeses: Say no without over-explaining Quality over quantity: Fewer gatherings, longer conversations Communication clarity: Address small tensions early instead of letting them hum in the background

Boundary: I don’t need to be available to everyone to be loving.

Time & Commitments: Less Noise in the Calendar

Goal: Time that feels spacious even when full.

What “less noise” looks like

Fewer overlapping priorities Clear seasonality (not everything, all at once)

Practices

Theme-based quarters: Each quarter has a focus (e.g., strength, travel, creativity, rest) White space protection: Unscheduled time is not “empty”—it’s functional Decision filter: Before adding something new, ask: What gets quieter if I say yes to this?

How to Use the Theme Daily

Instead of resolutions, use micro-filters:

“This adds noise / This reduces noise” “Loud but shallow / Quiet but meaningful” “Urgent / Important” “Stimulating / Stabilizing”

You don’t need to eliminate noise entirely—just stop letting it run the show.

A Simple Yearly Intention Statement

You might anchor it with something like:

This is the year I reduce unnecessary noise so I can hear what actually matters—

in my body, my mind, my home, and my relationships.

If you’d like, I can help you:

Turn this into a one-page personal manifesto Create quarterly focus themes Design a weekly “noise audit” Or adapt it specifically for health, parenting teens, or creative work

Just tell me where you want to start.

Absolutely. Let’s slow it back down and return to The Year of Less Noise—clean, grounded, and spacious.

I’ll refine it a bit further, less “framework,” more felt sense, so it can actually guide day-to-day life rather than live as a concept.

The Year of Less Noise

Essence: Removing what constantly pulls at you so what matters can speak clearly.

Noise isn’t just sound. It’s:

Mental chatter Emotional static Visual clutter Digital urgency Over-explaining, over-consuming, over-committing

Less noise doesn’t mean less life. It means more signal.

A Simple North Star

Before decisions, ask:

Will this quiet my life—or make it louder?

Not forever. Just for now.

Physical: A Quieter Body

Focus: Regulation over stimulation.

A noisy body feels inflamed, rushed, or constantly “on.”

A quiet body feels strong, warm, and steady.

What this looks like

Familiar, repeatable movement you trust Training that leaves energy instead of stealing it Fewer inputs meant to “optimize” and more meant to stabilize

Examples

Walking, strength, mobility > chasing novelty workouts Eating foods you digest well > experimenting constantly Stopping workouts before exhaustion, not after

Anchor thought: Calm is a performance advantage.

Mental & Emotional: A Quieter Mind

Focus: Fewer loops, more clarity.

Mental noise often comes from:

Replaying conversations Anticipating problems prematurely Consuming too many opinions

What this looks like

Thinking when it’s useful, resting when it’s not Letting unanswered questions stay unanswered longer Trusting yourself to respond later

Practices

Write things down so your brain doesn’t hold them hostage Limit “processing” the same issue more than once a day Replace “Why am I like this?” with “What’s needed next?”

Anchor thought: Not every thought deserves airtime.

Digital: A Quieter Feed

Focus: Intentional use instead of ambient input.

Noise here is subtle because it masquerades as “staying informed.”

What this looks like

Fewer platforms, fewer scrolls, fewer pings No background content while doing other things Choosing depth over frequency

Practices

One or two windows per day for social/news No phone during meals, walks, or conversations Periodic unfollowing without justification

Rule: If it fragments my attention, it costs too much.

Home & Space: Visual Quiet

Focus: Let your environment exhale.

Visual noise creates low-grade stress you don’t consciously notice.

What this looks like

Clear surfaces Fewer “almost useful” items Objects that earn their place

Practices

Empty one drawer or shelf at a time Keep only what supports daily life or genuine joy Store like with like; hide the rest

Question: Does this calm me—or ask something of me?

Relationships: Emotional Quiet

Focus: Less performance, more presence.

Noise shows up as:

Over-explaining Managing others’ emotions Staying in conversations that drain rather than connect

What this looks like

Saying less, meaning more Letting silence be part of connection Releasing the need to be understood by everyone

Boundary: I don’t need to respond to every emotional ripple.

Time & Commitments: Fewer Channels Open

Focus: Depth over breadth.

Noise comes from too many parallel tracks.

What this looks like

One or two priorities per season White space that isn’t “earned” Saying no without internal debate

Practice

Before adding something new, ask: What will I have to carry mentally if I say yes?

How This Theme Lives Day to Day

Instead of rules, you live by subtractions:

Unsubscribe Decline Pause Leave earlier Simplify Repeat what works

Quiet accumulates slowly—and then suddenly.

A Closing Intention

You might hold the year like this:

This is the year I stop filling every space.

I let things be quieter so I can hear myself again.

If you want, we can next:

Distill this into a one-sentence personal rule Create a weekly “noise reduction ritual” Apply it specifically to parenting, health, or your home

A Just tell me where you’d like to go next.

5 pull-ups with black band

25——-27 bar——-25 (x5)

10+25——-27 bar——-25+10 (x5)

2 pull-up slow downs with black band

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Started using this app called “minutiae”- I like the rules and premise.

Let’s take a look at your recent DEXA scan results compared to your previous scans to quantify your progress:

1. Body Fat Percentage:
   • February 2025: 28.5% (32nd percentile)
   • October 2024: 30.4% (41st percentile)
   • January 2024: 31.6% (45th percentile)
   • Progress: You’ve decreased your body fat percentage by 1.9% since October and by 3.1% since January, which is a positive trend!
2. Lean Mass:
   • February 2025: 76.2 lbs
   • October 2024: 75.5 lbs
   • January 2024: 72.7 lbs
   • Progress: Your lean mass has improved by 0.7 lbs since October and by 3.5 lbs since January. This indicates that your strength training is yielding results.
3. Bone Density:
   • February 2025: 34th percentile
   • October 2024: 30th percentile
   • January 2024: 20th percentile
   • Progress: Your bone density has also improved, going up in percentile rankings.

Overall, you have made significant improvements in both body fat percentage and lean mass, indicating a successful approach to achieving your fitness goals!