Newsletter

First Semester in The Trenches

📍Bulletin Board

Before we get started, I wanted to sincerely thank you.

If you’ve been subscribed for a while, I appreciate your patience during the past few months of radio silence. PA school hit even harder than expected, and long-form writing had to take a back seat while I adjusted to my new life in the trenches.

But I’m back — with a new rhythm.

Going forward, The Vital Shift will be a shorter, more focused format: quick “Pulse Checks” on how I'm surviving & what’s top of mind each week.

It could be 1-2 paragraphs or even 1-2 sentences.

Still real. Still honest. Still packed with lessons from fitness, mindset, medicine, and everyday life. Just a bit more doable for me (and maybe more digestible for you).

Also, if you haven’t noticed, my newsletter is now hosted on Substack! There’s nothing you have to do, but if you want to read more of my posts online (or shorter form daily posts), you can create a free Substack account and download an app to your phone if you wish.

Otherwise, you’ll still be getting your normal emails straight to your inbox like normal.

Thanks for sticking with me.

Now let’s get into it 👇

🫀 Pulse Check

This week: First Semester in The Trenches

It’s crazy to say, but about two weeks ago I just wrapped up my first semester of PA school.

I knew it’d be hard. It was harder.

Not just academically, but mentally, physically, and spiritually. Some days I felt sharp and dialed in. Other days, I was a mess on autopilot.

But somehow, I kept showing up. And that’s the part I’m proud of.

I always preach my mantra “Keep Pluggin’” and this semester really tested that.

I’m happy to say it paid off and not only did I pass all of my classes, but I made some great friends along the way.

If you’re entering any kind of high-stress season in your life — maybe a new job, new training block, or some life transition — here’s what I’d pass along:

🔖 Lessons I’m Taking with Me (Optional)

1. Discipline > Dopamine

Every single week I had at least 2-3 exams. The last thing I wanted to do was lift, meal prep, or do chores around the apartment. But I did it anyway.

Not just for the gains, but for stability. Discipline became my anchor. And it paid off – mentally & physically.

2. Movement Keeps Me Sane

I made a promise to train at least 4 days a week.

I never maxed out on my lifts, I didn’t run 10 mile long runs, but I moved with intent.

Sprints, easy runs, hip hinges, reps/sets close to failure, long walks. I made sure my training was intentional so that I not only kept in shape, but felt great to conquer whatever the day threw at me.

The body fuels the brain.

3. Clarity Wins

What helped most? Not a fancy productivity hack.

I tried to keep my phone in another room to reduce distractions (sometimes this was harder than it needed to be for me).

I also set one focus block at a time. Evenings after class I set aside blocks of time to study the material. I even used a Pomodoro Timer to keep me focused and on track.

This helped give me the clarity to actually absorb material, not just stare at it.

Be well & Keep Pluggin.

-C.

🧠 Weekly Wisdom

“You don't rise to the level of your goals. You fall to the level of your systems.”

— James Clear // Atomic Habits

Analysis:

PA school has definitely reminded me about the importance of having a system to keep me on track.

When things get hectic or chaotic, the systems I've set in place keeps me on track with time managements and what needs to get done each week.

⚙️ Gear I Liked This Week

Kizer Drop Bear pocket knife

I've always collected pocket knives since I was a kid.

I was always so intrigued by the mechanics of them and how each one can be so different but all technically do the same thing -- cut things.

Well recently, I've been super into EDC (every day carry) items and this has reignited my obsession for pocket knives.

So I told myself that when I passed my first semester of PA school, I will buy a new, name brand pocketknife as a reward.

So here it is! My new Kizer Drop Bear knife with black micarta scales!

I'm so happy with it and the action is so smooth, especially with the crossbar lock.