LizB
@transformperform.bsky.social
Founder, ex-banker atoning for my sins. Dog-obsessed, training to live to 120 despite my chocoholic and workaholic tendencies.
You can't give compassion to others until you've given it to yourself first 💝
June 10, 2025 at 12:52 PM
You can't give compassion to others until you've given it to yourself first 💝
30 minutes of movement = 3.5 hours out of 168 weekly hours. The ROI is incredible 📈
a woman in a pink leotard and purple leggings is standing in front of a couch ..
ALT: a woman in a pink leotard and purple leggings is standing in front of a couch ..
media.tenor.com
June 10, 2025 at 6:33 AM
30 minutes of movement = 3.5 hours out of 168 weekly hours. The ROI is incredible 📈
Catching yourself thinking "this always happens" is the first step to rewriting the narrative 🤔
June 9, 2025 at 5:00 PM
Catching yourself thinking "this always happens" is the first step to rewriting the narrative 🤔
No caffeine after 12pm might feel impossible, but your 10pm self will thank your 12pm self 😶🌫️
June 9, 2025 at 7:19 AM
No caffeine after 12pm might feel impossible, but your 10pm self will thank your 12pm self 😶🌫️
Sleep isn't a luxury, it's your body's daily maintenance mode - honour those 6-8 hours 🥱
June 8, 2025 at 10:35 PM
Sleep isn't a luxury, it's your body's daily maintenance mode - honour those 6-8 hours 🥱
The people who energise you? Spend more time with them. Life's too short for energy vampires 🧛♂️
June 8, 2025 at 5:30 PM
The people who energise you? Spend more time with them. Life's too short for energy vampires 🧛♂️
Your vegetables are your friends - aim for 5 different colours on your plate today 🌈
June 8, 2025 at 12:06 PM
Your vegetables are your friends - aim for 5 different colours on your plate today 🌈
Four box breathing: Navy Seals use it, and so can you when your inbox feels overwhelming
June 8, 2025 at 6:20 AM
Four box breathing: Navy Seals use it, and so can you when your inbox feels overwhelming
Taking the stairs instead of the lift? That's not lazy convenience, that's choosing your future self 🚶♀️
June 7, 2025 at 6:12 AM
Taking the stairs instead of the lift? That's not lazy convenience, that's choosing your future self 🚶♀️
Boundaries aren't walls - they're the foundation that lets you give more, not less 🏗️
June 6, 2025 at 5:07 PM
Boundaries aren't walls - they're the foundation that lets you give more, not less 🏗️
Emotions last 90 seconds - it's the stories we tell ourselves afterwards that create the drama 🎭
June 6, 2025 at 12:06 PM
Emotions last 90 seconds - it's the stories we tell ourselves afterwards that create the drama 🎭
Protein at every meal isn't just for athletes - it's for anyone who wants sustained energy all day long 💪
June 6, 2025 at 7:58 AM
Protein at every meal isn't just for athletes - it's for anyone who wants sustained energy all day long 💪
1% better today doesn't look like much, but compound interest works on humans too 📊
June 5, 2025 at 6:54 AM
1% better today doesn't look like much, but compound interest works on humans too 📊
Hydration is your secret weapon: 2L of water today = clearer skin, more energy, and a sharper mind ✨
June 4, 2025 at 5:03 PM
Hydration is your secret weapon: 2L of water today = clearer skin, more energy, and a sharper mind ✨
Quality over quantity: one authentic conversation beats ten superficial ones every time
June 3, 2025 at 9:40 PM
Quality over quantity: one authentic conversation beats ten superficial ones every time
Check in with yourself: How am I feeling right now? That 30-second pause changes everything.
June 3, 2025 at 3:22 PM
Check in with yourself: How am I feeling right now? That 30-second pause changes everything.
Your body is built to move - even 5 minutes of stretching this morning counts as a win 💪
June 3, 2025 at 7:28 AM
Your body is built to move - even 5 minutes of stretching this morning counts as a win 💪
Your social connections are as important as your exercise routine.
Loneliness increases mortality risk by 26%—comparable to smoking 15 cigarettes daily.
Strong relationships reduce inflammation and improve heart health.
Who will you reach out to today?
Loneliness increases mortality risk by 26%—comparable to smoking 15 cigarettes daily.
Strong relationships reduce inflammation and improve heart health.
Who will you reach out to today?
June 2, 2025 at 7:19 AM
Your social connections are as important as your exercise routine.
Loneliness increases mortality risk by 26%—comparable to smoking 15 cigarettes daily.
Strong relationships reduce inflammation and improve heart health.
Who will you reach out to today?
Loneliness increases mortality risk by 26%—comparable to smoking 15 cigarettes daily.
Strong relationships reduce inflammation and improve heart health.
Who will you reach out to today?
Stress isn't the enemy. Your inability to recover is.
Strategic recovery between challenges - not stress avoidance - builds resilience.
Try: • 4-7-8 breathing • 20min nature exposure • Mealtime tech breaks
What's your recovery strategy?
Strategic recovery between challenges - not stress avoidance - builds resilience.
Try: • 4-7-8 breathing • 20min nature exposure • Mealtime tech breaks
What's your recovery strategy?
May 31, 2025 at 6:56 AM
Stress isn't the enemy. Your inability to recover is.
Strategic recovery between challenges - not stress avoidance - builds resilience.
Try: • 4-7-8 breathing • 20min nature exposure • Mealtime tech breaks
What's your recovery strategy?
Strategic recovery between challenges - not stress avoidance - builds resilience.
Try: • 4-7-8 breathing • 20min nature exposure • Mealtime tech breaks
What's your recovery strategy?
📈 Win Documentation: What's your biggest win from this week, no matter how small? Celebrate it and share what made it happen!
For those who feel low on wins this week...here is a puppy.
For those who feel low on wins this week...here is a puppy.
May 30, 2025 at 6:57 AM
📈 Win Documentation: What's your biggest win from this week, no matter how small? Celebrate it and share what made it happen!
For those who feel low on wins this week...here is a puppy.
For those who feel low on wins this week...here is a puppy.
Consistency over intensity.
The world's longest-lived populations don't do CrossFit or ultramarathons.
They move naturally throughout the day, eat mostly plants, and maintain strong social connections.
Small daily investments compound into decades of health.
The world's longest-lived populations don't do CrossFit or ultramarathons.
They move naturally throughout the day, eat mostly plants, and maintain strong social connections.
Small daily investments compound into decades of health.
May 29, 2025 at 9:22 PM
Consistency over intensity.
The world's longest-lived populations don't do CrossFit or ultramarathons.
They move naturally throughout the day, eat mostly plants, and maintain strong social connections.
Small daily investments compound into decades of health.
The world's longest-lived populations don't do CrossFit or ultramarathons.
They move naturally throughout the day, eat mostly plants, and maintain strong social connections.
Small daily investments compound into decades of health.
Your environment shapes behavior more than willpower.
Create friction between you and poor choices. Create ease between you and healthy ones.
Design your environment for the outcomes you want, not the convenience you crave.
Create friction between you and poor choices. Create ease between you and healthy ones.
Design your environment for the outcomes you want, not the convenience you crave.
May 27, 2025 at 9:21 PM
Your environment shapes behavior more than willpower.
Create friction between you and poor choices. Create ease between you and healthy ones.
Design your environment for the outcomes you want, not the convenience you crave.
Create friction between you and poor choices. Create ease between you and healthy ones.
Design your environment for the outcomes you want, not the convenience you crave.
Sleep isn't a luxury; it's your healthspan insurance policy.
One night of poor sleep creates insulin resistance equivalent to 6 months of poor diet.
Your brain's glymphatic system—which clears toxins—is 60% more active during deep sleep.
One night of poor sleep creates insulin resistance equivalent to 6 months of poor diet.
Your brain's glymphatic system—which clears toxins—is 60% more active during deep sleep.
a cartoon character is laying in bed with a blue blanket
ALT: a cartoon character is laying in bed with a blue blanket
media.tenor.com
May 26, 2025 at 1:00 PM
Sleep isn't a luxury; it's your healthspan insurance policy.
One night of poor sleep creates insulin resistance equivalent to 6 months of poor diet.
Your brain's glymphatic system—which clears toxins—is 60% more active during deep sleep.
One night of poor sleep creates insulin resistance equivalent to 6 months of poor diet.
Your brain's glymphatic system—which clears toxins—is 60% more active during deep sleep.
Muscle loss begins in your 40s at 3-8% per decade.
This isn't just aesthetic - it impacts metabolic health, insulin sensitivity, and recovery from illness.
The best time to start resistance training was 20 years ago. The second best time? Today.
This isn't just aesthetic - it impacts metabolic health, insulin sensitivity, and recovery from illness.
The best time to start resistance training was 20 years ago. The second best time? Today.
May 23, 2025 at 2:09 PM
Muscle loss begins in your 40s at 3-8% per decade.
This isn't just aesthetic - it impacts metabolic health, insulin sensitivity, and recovery from illness.
The best time to start resistance training was 20 years ago. The second best time? Today.
This isn't just aesthetic - it impacts metabolic health, insulin sensitivity, and recovery from illness.
The best time to start resistance training was 20 years ago. The second best time? Today.
Life is short.
See dawn as much as possible 🤩
See dawn as much as possible 🤩
May 22, 2025 at 6:41 PM
Life is short.
See dawn as much as possible 🤩
See dawn as much as possible 🤩