Transcendfit Health and Wellness

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04/16/2026

I used to look at the people I admired and think they were the finished product. I saw them in this almost holy light... almost. expressed a similar sentiment in our most recent conversation, and he contextualized his own journey and served as yet another gentle reminder of perfection in the imperfection of life.

​In this episode, Coach Rich and I dive deep into Level 1 of the Dynamic Flourishing Hierarchy: The Physical Vessel.

​Interestingly enough, we only got to have this conversation because a few years prior, he told me "no." He politely declined my request for mentorship because he was recalibrating his own life. He wasn't just preaching nervous system regulation; he was actively enforcing his own energetic borders.

​That is what true structural integrity looks like.
​In this week's Field Notes, we explore:

✨️ ​The Ultimate "Why": Why treating your body as a vanity project leads to burnout, and how reframing physical training as divine stewardship changes everything.

⏳️ The Physics of Time: How creating space in our lives is just like creating capsular space in your joints - it literally grants your nervous system more time to react to chaos. ("Space provides you range, which provides you time.")

​⛔️ The Architecture of the "No": How to protect your container and avoid the burnout of constant context switching.

​✨️ The Simplicity of Mastery: Why you need to stop asking for "muscle confusion" and just pick one fundamental practice to do consistently, no matter how imperfect the practice starts out or the environment may be.

​If you’ve been feeling overwhelmed, out of time, or disconnected from your physical vessel, this conversation is the exact medicine you need.

​🔗 Hit the link in the first comment to read the full Field Notes and learn how to build your container with Coach Rich!
🧪✨

04/15/2026

Applications are officially open for the Chaos to Clarity: Catalysts for Change Intensive.

​This is a highly curated, 1-day crucible in San Francisco for impact-driven leaders who are ready to transition from running on the fumes of depletion to operating from a state of authentic abundance.

​If you are:

⚡️ The Cycle Breaker: Carrying the heavy load for your family or community and in need of a stronger back.

⚡️ The Cusp Surfer: Navigating the noisy transition between who you were and who you are becoming.

⚡️ The Servant Leader: Multiplying the value of every room you enter, but struggling to turn off the noise when you leave.

​…this space was designed for you.

​We will spend a day moving through a 3-phase protocol of Decoding, re-Defining (featuring a 2.5-hour thermal circuit and clinical bodywork), and intentionally Designing the next phase of your life and your purpose.

​Strictly capped at 20 participants to protect the sovereignty of the space (5 scholarship enrollment options available to those who meet income and eligibility requirements).

​📍 San Francisco, CA
🗓️ Saturday, June 20th, 2026

🔗 Go to www.transcendfithealth.org to submit your application

04/11/2026

Applications are officially open for the Chaos to Clarity: Catalysts for Change Intensive.

​This is a highly curated, 1-day crucible in San Francisco for impact-driven leaders who are ready to transition from running on the fumes of depletion to operating from a state of authentic abundance.

​If you are:

⚡️ The Cycle Breaker: Carrying the heavy load for your family or community and in need of a stronger back.

⚡️ The Cusp Surfer: Navigating the noisy transition between who you were and who you are becoming.

⚡️ The Servant Leader: Multiplying the value of every room you enter, but struggling to turn off the noise when you leave.

​…this space was designed for you.

​We will spend a day moving through a 3-phase protocol of Decoding, re-Defining (featuring a 2.5-hour thermal circuit and clinical bodywork), and intentionally Designing the next phase of your life and your purpose.

​Strictly capped at 20 participants to protect the sovereignty of the space (5 scholarship enrollment options available to those who meet income and eligibility requirements).

​📍 San Francisco, CA
🗓️ Saturday, June 20th, 2026

🔗 Go to www.transcendfithealth.org to apply and reserve your spot.

While humans are capable of this degree of monstrosity, the opposite is also true, and we absolutely have a choice which...
04/04/2026

While humans are capable of this degree of monstrosity, the opposite is also true, and we absolutely have a choice which side to champion and embody. And while it's never just a single choice, it does start with one. That one choice you must commit to following up with as much as possible from that day forth.

The little girl who spent hours in the library never imagined she'd become the voice for 300,000 dead.

Iris Chang grew up hearing whispers. Her grandparents had fled China in 1937, just before Japanese troops invaded Nanking. They spoke in hushed tones about the horror that followed. Mass murder. Torture. Unthinkable cruelty.

But when young Iris searched her local library, she found nothing. No books. No records. No mention of what happened to those people.

It was as if they had died twice. Once in 1937. Again in silence.

Iris was the quiet kid who devoured books. Born to professor parents in Princeton, she moved to Illinois as a child. While other kids played outside, she stacked library books to her chin and carried them home.

She was brilliant. At university, she wrote for the New York Times while still a student. By 23, she had her first book deal.

But those whispered stories from her grandparents never left her.

In 1995, she decided to write about what the world had forgotten. She had no idea it would consume her life.

For two years, she traveled across three countries. She sat with elderly survivors who wept as they remembered. She read diaries that described unspeakable acts. She stared at photographs that showed humanity at its absolute worst.

What she discovered broke her heart.

On December 13, 1937, Japanese soldiers entered Nanking. For six weeks, they unleashed hell. They murdered 300,000 civilians and unarmed soldiers. They r***d 80,000 women. They bayoneted babies for sport. They held killing contests to see who could murder more people.

They turned a city into a slaughterhouse.

One discovery stunned even Iris. She found the diary of John Rabe, a German businessman who witnessed everything. The twist? Rabe was a N**i who wore a sw****ka armband. Yet this N**i became known as "the living Buddha of Nanking" because he saved thousands of Chinese lives.

Even a N**i was horrified by what the Japanese did.

The research destroyed Iris emotionally. She called her old professor one day and cried for an hour. "I don't know how I can go on," she sobbed, "knowing that human nature is capable of such cruelty."

But she kept going. Because someone had to tell their story.

"The R**e of Nanking" hit bookstores in 1997. The world finally learned the truth. The book shot to the bestseller list. It sold hundreds of thousands of copies. It was translated into dozens of languages.

For the first time, the victims had a voice.

But truth comes with a price.

Japanese ultranationalist groups attacked Iris viciously. They called her a liar. They sent her anonymous letters with bullets inside. They tried to destroy her reputation.

The threats terrified her. But she kept speaking. She appeared on TV confronting Japanese officials. She demanded apologies for the victims. She gave speech after speech.

She was exhausted. But she felt she owed it to the dead.

Meanwhile, Iris and her husband Brett desperately wanted children. But Iris had a chromosomal condition that caused multiple miscarriages. The fertility treatments pumped her full of hormones that can trigger mood swings.

Finally, they used a surrogate. Their son Christopher was born in 2002. Iris worried constantly about him. When he was diagnosed with mild autism, she blamed herself.

In 2003, she published another book about Chinese-American history. Another brutal publicity tour. Another dive into stories of suffering and discrimination.

Then she started researching her next project. The Bataan Death March of 1942, when Japanese forces tortured 90,000 American and Filipino prisoners.

Once again, she was swimming in accounts of torture and death.

In early 2004, Iris did 20 cities in 31 days promoting her book. When she came home, her friends noticed something different. Simple tasks like depositing a check suddenly became impossible.

That August, while interviewing Bataan survivors in Kentucky, Iris snapped. She hadn't slept in four days. She wasn't eating. A veteran helping with her research realized she was having a breakdown.

They hospitalized her for three days. Doctors diagnosed reactive psychosis and loaded her with medications. Then they sent her home.

Back in California, she got worse. The medications made her paranoid. She was convinced the government was watching her. In September, she checked into a hotel with sleeping pills and vodka, planning to end it all. But she came home instead.

In October, a psychiatrist diagnosed bipolar disorder. More medications. Her parents moved in to help care for her and little Christopher.

But Iris was drowning. The images from her research haunted her. The testimonies of torture victims echoed in her mind. The weight of 300,000 dead civilians crushed her soul.

She had given voice to the forgotten. But now she couldn't forget either.

On November 8, 2004, Iris wrote three su***de notes. She dated them all the same day, as if she'd been planning this for a while.

In one note, she wrote: "I promise to get up and get out of the house every morning." Even as she planned her death, she was trying to fight the depression.

The next morning, her husband woke to find her gone. He immediately called police.

At 9:15 AM, a water district employee was driving on a quiet road south of Los Gatos. He saw a car parked on the shoulder. The driver looked asleep.

He banged on the hood to wake them.

When he peered inside, he saw Iris in the driver's seat. A revolver lay on her leg. Blood covered her clothes. She had been dead for two hours.

In the backseat, a teddy bear sat in Christopher's car seat.

Iris Chang was 36 years old. Her little boy was just 2.

Over 600 people attended her funeral. At the same time, survivors in China held a memorial service at the Nanking Massacre Memorial Hall. Today, there's a bronze statue of Iris there. China built an entire memorial hall in her honor. San Jose named a park after her.

Her mother later wrote a book defending Iris, questioning whether the psychiatric medications pushed her over the edge. Others believe she suffered from undiagnosed bipolar disorder that was worsened by everything she endured.

What's certain is this: Iris Chang sacrificed her peace of mind to give voice to the voiceless. She forced the world to remember what powerful people wanted forgotten. She documented history's darkest chapters so they could never be erased.

She succeeded beyond measure. Millions now know about Nanking because of her.

But empathy has a cost. Bearing witness takes a toll. Iris absorbed the pain of every survivor she interviewed. She carried the weight of every victim she wrote about.

As Holocaust survivor Elie Wiesel once said: "To forget a holocaust is to kill twice."

Iris made sure the Nanking victims would not be forgotten. But in saving them from dying twice, she couldn't save herself from the memories that consumed her.

On that quiet California roadside, her suffering ended. But her legacy lives on. Because of her courage, 300,000 forgotten souls finally have their story told.

Her son Christopher was too young to remember his mother. But because of her sacrifice, the world will remember Nanking forever.


~Forgotten Stories

04/04/2026

Day 29 of the

One more day, y'all!

And, yes! We’ve got one more day until this challenge is officially a wrap... but I’m not done with y'all just yet. 😂

The reality is, we aren't done with NOTHING until we transition to the next stage. So until then, we just keep going. We keep moving, we keep grinding, and — just as importantly — we keep allowing ourselves to rest when we need it.

If there has been one overarching theme to everything I've shared over the last month, it’s this: Life is simple, it’s just not easy. There are a million nuances to navigate, but at the end of the day, our job is just to be human. Do the absolute best you can within the context of who and what you are right now.

That is the assignment.

I'll still be popping on here to talk and share even after tomorrow, but for now, this is Day 29. Short, sweet, and getting it in while I can!

Happy Friday, y'all. Let's go get it! 💪✨

lifeissimple behuman trainingday

04/03/2026

Day 28 of the ✨

​And I'm all caught up!

​Got a lot done today, but I topped the day off at a late celebration of life for a dear former boss and mentor of mine. was more than a designer or an educator... he was an expert on human experience and connection.

Anyone who had the privilege of knowing him would tell you exactly that.

​I talked earlier (in my Day 27 video) about finding freedom within the pre-conceived constraints we are given when we enter this life. Tom-San was such a beautiful example of that freedom expressed and fully embodied. He channeled his freedom of thought, creativity, and expression into a life's work dedicated to supporting that exact same freedom in others.

​If each one of us could do the same within our own respective constraints and our own unique ways, life could be just that much better for those who have the benefit of witnessing, learning from, and crossing our paths. 🕊️

Here is to the mentors who leave us better than they found us. 🥂

Drop a 💛 below if you've been lucky enough to cross paths with someone like Tom-San.

​ freedomofexpression legacy

04/02/2026

Day 27 of the

I messed up! LoL but it's all good. And I am not really in the space to write out a caption, but I will actually return to it all to complete D a y 2 8.

😆😄✌️

For now, enjoy the raw AF and straight outta the brain dump of thought for Day 27's video.

Catch y'all later.

04/02/2026

Day 26 (Part 1) of the ! ✌️

​I just learned that if you miss a day, you can stack them — so you're getting a double dose of me today. (And if you've been watching these, or if you know me IRL, you know I always have a lot to say anyway!)

​First off: I am feeling so much better today. Naturally, though, the universe loves a plot twist... so now I've got two sick kids at home. 🙃

​Today is officially pivoting into an admin and doctor-visit kind of day, but that is perfectly okay. We adapt, we triage, and we keep moving forward.
​Since I'm in admin mode, I wanted to put three major things on your radar that are coming up over the next few months:

​🌿 1. The Deep Health Intensive: Single Day Retreat (June)

This is the big one. After running a few smaller pilots over the last couple of years (shoutout to those who joined our SF and WC days!), I'm hosting an immersive, whole-istic wellness retreat this June. If you are feeling the call to unplug from the noise of the world, plug back into yourself, and do a complete reset — keep your eyes peeled for details dropping soon.

​🚀 2. 12-Week Coaching Accelerator

My new 12-week coaching accelerator is officially launching soon to help you move from Chaos to Clarity. If you're ready to do break cycles and do the work, you can hit up transcendfithealth.org for more info (link in bio).

​📝 3. Field Notes on Flourishing Updates

Because life has been beautifully chaotic lately, I'm adjusting the release schedule. Field Notes 008 featuring Coach Rich () will drop next Wednesday! The following week will be Field Notes 009 featuring Suzy ().

​The Ask:

Who do you know that is a walking, breathing example of Dynamic Flourishing in action? If you have someone in mind who would make a great interview for the Field Notes series, tag them in the comments below or shoot me a DM! 👇

​Happy Wednesday, y'all. Let's go get it! 💪✨

​ wellnessretreat fieldnotesonflourishing

04/01/2026

Day 25 of the Divine timing doesn't always look divine.

Sometimes, it looks like setbacks.

Sometimes, it feels like a kick in the head.

Ultimately, keeping your heart open and your eyes present allows you to move forward the way you need to. And today was exactly that day for me.

I was attacked again this morning (Migraine City, yet again), nausea, dizziness, the works... but the meds kicked in and made functioning happen, so... tiny win there. 17 y/o was also sick... then one of our family vehicles decided it was going to p**p out. Nothing crazy (thank God), but it did trigger a cascade of choices that ultimately led to what I recognized as a Heavenly dose of, "Take the day off, girl."

In my constant grinding away each day, the things that got categorized in the lower triage prior sometimes become the things that jump up front and center, forcing a pause to reassess.

This is similar to our training, our education, and various other aspects of life -- the pause, the rest is just as important as the grind.

And here I am at the end of the day, ready to embrace that much needed pause before bed. And on a great note -- all my grinding on Sunday and Monday paid off. The papers got done and I'm celebrating the results with y'all.

So, I'm passing the mic to you: When was the last time the universe threw a wrench in your plans just to force you to rest? Did you fight the friction, or did you lean into the pause? How do you try to build rest into your routine before your body (or your car) forces you to?

Drop your stories in the comments below. 👇

And while we're at it, drop a 🎉 if you've ever had a chaotic day but still managed to pull out a win. Let's celebrate the heavy lifting getting done!

Goodnight, y'all! ✌️💛

divinetiming

03/28/2026

Day 22 of the

​IG warns me that any reels over 3min won't be shared with new audiences.

​And I'm totally okay with that. If you find this reel and you choose to watch it, then I trust that you were meant to for whatever reason that may be.

​I touched on that earlier in my conversation with and another conversation with (both of whom have interviews coming out in the next couple of weeks, so keep an eye out for that).

​Today is a special day for me because it's one of a few marked days throughout the year where I will forever remember how my life's trajectory changed, and the me that once existed before that day ceased to exist.

​Those days I am talking about are the days when some of the most impactful people in my life made their transition away from this plane into another one... one where we can no longer lean upon them for our strength and support in the way we may have learned to while they were physically present here.

​Those are also the days that I was forced to find my way to who I am today.

​Recognizing that the gifts that each of those souls had brought into my life continue to exist and expand as I continue to do so, accepting the parts of myself they might have highlighted or made me aware of, releasing the parts of myself that never belonged to me to begin with, but I might not have been able to uncover had it not been for their respective presences in my life.

​Loss is never really and truly a loss, if we have the courage to see past that loss for what it is: transcendence into eternity and a space where density does not exist, where all time and space fold at once and exist simultaneously.

​While we continue to exist in this world of dense matter, we honor that reality not by forgetting or escaping or burying them, but by remembering the value of what they brought with their simple presences in our lives, and by showing up as we are when we integrate what of those values fit us best, leaving the rest.

03/27/2026

Day 21 of the :

Leaning into the discomfort. 💥

​Have you ever noticed how the universe and your little guides will keep feeding you the same messages until you finally listen?

Today’s reminder came from and the Mobility Mechanics crew, and it hit hard, not because it's the first time that I heard it, but because it finally sank in: When a movement hurts, our instinct is to avoid it. But think about it — if a tire on your car is busted, you don't ignore it, you fix it. Why treat our bodies and our lives any differently? Lean into where it hurts, figure out why, and make it not hurt.

Pain, even at the site of the pain, isn't the problem. It's a signal. It's a clue. If we consistently choose to avoid the pain, we're not resolving the root cause or the issue, rather, we're giving it room to grow and become something even bigger.

Read that again.

Now the solution? ​It’s simple, but it’s definitely not easy. Lean into the discomfort. Explore it enough to find the clues. Follow the breadcrumbs that lead you to the source and then work with it until you're stronger, better, and have the capacity to navigate similar issues moving forward. You'll be better for it.

​And the hard truth? There are no shortcuts.

Any of my clients will tell you — they'll crush their goals and try to give me the credit, but I always remind them: I didn't do anything but help guide the way. YOU did the heavy lifting.

​The best "shortcut" in life is just finding someone with a little more experience to walk side-by-side with you so you know you aren't doing it alone. But at the end of the day, you still have to put in the reps.

​Wishing y'all a fantastic Wednesday filled with Big Spirit Energy (B.S.E.)! ⚡️ (Shoutout to the lil' sis .leenwithit for that one).

​Let's do the work.

03/25/2026

Day 20 of the

​"I'm unique... just like everyone else." 😆

​I used to say this a lot, but TBQH, I still abide by this sentiment.

As diverse as we are as a species, the truth is that no matter how you twist it, there are universal truths that apply to us all.

​Watching everyone show up for this challenge over the last three weeks has been pretty cool. Some are incredibly well-spoken, some are just showing up for their own reasons (like me!), but there are some common threads weaving through all of our themes and experiences.

​It’s a beautiful reminder that we are all a lot more alike than we are different.

​Yes, we have our nuances, our little fingerprints, and our unique patterns. But there exists a wide spectrum between the absolutes of our experiences, and those shared truths transcend the lines of division we create. At the end of the day, we are all just living a human experience.

Let's give ourselves a little bit of grace for that.

​Almost 3 weeks down, 10 days to go! Huge shoutout to for putting this together and calling all the wonderful folks into it. It's been nice to connect with some new folks as a result, while also being gently reminded of so many different aspects of what life is about in the here and now.

​🥂 to and giving ourselves some grace.

Happy Tuesday!

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