102 Days. 10% Better. Don’t Grow a Pumpkin. 🎃

102 Days. 10% Better. Don’t Grow a Pumpkin. 🎃

Summer is officially in the rearview mirror.

Football is back. Hoodies are coming out.

Crockpots are firing up.

And pumpkin spice has somehow infiltrated every food and beverage known to mankind.

Welcome to Comfort Food Season. 😂

Buffalo wings. Pizza. Chili. Dips. Halloween candy. Tailgates. Pumpkin everything.

Then comes Thanksgiving.

Then Christmas.

And suddenly it’s January 1st and we’re standing on the scale wondering:

What the hell happened?

But here’s the good news.

There are still 102 days left in 2026.

That’s a LOT of time.

And between now and January 1st, there are really only three directions you can go:

Lose weight.

Stay about the same.

Gain weight.

Two of those are better than the third.

And one of them might be a whole hell of a lot better. 💪

Think about January 1, 2027….

You wake up. Walk into the bathroom. Look in the mirror.

Which version of you is looking back?

The one who spent the last 102 days waiting for January?

The one who basically held the line?

Or the one who decided that instead of waiting for some massive New Year’s resolution, they were going to start stacking small wins right now?

Because you don’t need to completely transform yourself over the next 102 days.

You just need to start moving in the right direction.

And that’s where my 10% Rule comes in.

The 10% Rule

Forget about changing your entire life overnight.

What if you just got 10% better?

Eat roughly 2,000 calories most days?

Try 1,800.

Normally walk 40 minutes?

Walk 44.

Cruise through your cardio with your heart rate around 100?

Maybe put a little more purpose behind it and work around 110.

Strength train twice a week?

Find a way to consistently get that third session.

Stay up until 11 scrolling through your phone?

Put it down a little earlier.

None of those changes sound life-changing and That’s exactly the point.

Small changes are easier to repeat.

And what you repeat eventually becomes who you are.

You don’t need 100% more effort.

You don’t need to completely overhaul your life.

Sometimes you just need to find another 10%.

LFG — I’m Eating the Buffalo Wings 🍗🔥

Let’s get something straight.

There ain’t NO WAY I’m not eating buffalo wings during football season.

LFG. 😂 I friggin love those things- bone in, boneless, buffalo, Nashville hot, old bay, teriyaki, my own at home kitchen sink sauce wings smoked on my Treager!

I live in Maryland. As Wedding Crashers so perfectly put it: “Crab cakes and football — that’s what Maryland does!”

And around here, I’m pretty sure buffalo wings deserve an honorable mention.

Wings are one of life’s finest delicacies, and I have absolutely no interest in spending Sunday afternoon watching football while sadly chewing on a piece of plain grilled chicken.

But I also don’t want to enjoy Sunday today by mortgaging the health of my future self.

So I’ve gotta take a little from here to give a little there.

Let me explain how that works.

If I know Sunday means wings, maybe breakfast is lighter and packed with protein.

Maybe I get my workout in that morning.

Maybe I take the dogs for an extra walk.

Maybe it’s 8 wings instead of 12.

Maybe I skip the fries because, let’s be honest, I’m here for the wings anyway.

Maybe instead of wings plus pizza plus chips and dip plus dessert, I pick the thing I actually love and enjoy the hell out of it.

That’s the 10% Rule in real life.

I’m not eliminating the things I love.

I’m making room for them.

Take a little here. Give a little there.

Move a little more. Eat a little less somewhere else. Prioritize the protein. Drink the water.

And enjoy the damn wings.

Halloween Doesn’t Have to Be a Horror Movie 🎃🔪

Then comes Halloween.

Candy bowls. Parties. Pumpkin desserts. Apple cider donuts.

And Reese’s pumpkins — which, for reasons science has yet to explain, are approximately 47 times better than regular Reese’s cups. 😂

The temptations are everywhere.

But we don’t need comfort-food season chasing us down like Michael Myers in the middle of the night.

And we definitely don’t need it haunting our dreams like Freddy Krueger.

Have the candy.

Eat the pumpkin pie.

Go to the Halloween party.

Just have a plan.

Because the KG Full Life Performance mindset isn’t about penalizing ourselves for enjoying life.

It’s about learning how to enjoy life without constantly borrowing from our future health to pay for today’s fun.

Win some other parts of your day.

Get your workout in.

Take the walk.

Hit your protein.

Drink your water.

Get some sleep.

Then when somebody puts your favorite Halloween candy in front of you?

Eat the damn Reese’s pumpkin.

Enjoy it.

No guilt required.

That’s the point.

Don’t Grow a Pumpkin 🎃

I’ve been saying this all fall:

It’s pumpkin season. Don’t grow a pumpkin around your waistline.

And with Halloween coming, here’s another thought: Don’t hide behind the costume.

Spend these next 102 days becoming a little more like the person you actually want to be.

Stronger.

Healthier.

More energetic.

More confident.

Better sleep.

Better habits.

More present with your family.

Whatever your version is.

You don’t need some dramatic transformation.

You don’t need January 1st.

And you definitely don’t need another 30-day challenge that makes you miserable for 27 of the 30 days.

You need small improvements you can actually live with.

What Could 10% Do for You?

That’s my challenge.

For the next 102 days, find the areas of your life where you can give 10% more.

Not 100%.

Ten.

Ten percent more movement.

Ten percent better nutrition.

Ten percent more effort in the gym.

Ten percent more attention to sleep and recovery.

Maybe 10% less alcohol.

Ten percent less time staring at your phone.

Ten percent more time being present with the people you love.

None of those are massive sacrifices.

But stack enough small wins together for 102 days?

You might be amazed by the person looking back at you in that mirror on January 1st.

Instead of waking up that morning saying:

“This year I’m finally going to change…”

Maybe you’re already 102 days into it.

Now THAT sounds like a hell of a way to start 2027.

Mind • Body • Heart

This isn’t about living some perfectly disciplined life where we never eat pizza, wings, Halloween candy or Thanksgiving dinner.

What kind of Full Life would that be?

KG Full Life Performance is about longevity and balance.

It’s about having enough discipline to take care of yourself while still having enough freedom to actually enjoy the life you’re working so hard to protect.

Mind • Body • Heart (see the theme here 😂)

Train your body.

Strengthen your mind.

Feed your heart.

Laugh.

Eat the wings.

Have the dessert.

Celebrate with your family.

Watch the game.

Enjoy the holidays.

And have enough discipline in the other 90% of your life that the 10% doesn’t own you.

Living healthy doesn’t mean you stop living.

The whole damn point is to stay healthy enough, strong enough and happy enough to keep living it for as long as possible.

That’s KG Full Life Performance.

Happy. Healthy. Strong. Free.

And occasionally covered in buffalo sauce.

LFG. 💪🔥

KG Full Life Performance

Mind • Body • Heart