The Pure Flame

Kazu

Train without limits. Always reach further.

Endurance, explosive power, and joyful effort. The harder it gets, the brighter the flame burns.

6–8h

Weekly

4/5

Difficulty

16 wk

Length

Choose your level

Beginner mode: lower set counts, "start light" cues, and 3 sessions per week to build the habit safely.

Phase 1

Awaken

Weeks 1–4

Phase 2

Forge

Weeks 5–8

Phase 3

Ascend

Weeks 9–12

Phase 4

Transcend

Weeks 13–16

16-week roadmap

Awaken · 3 sessions

Learn the lifts, build the habit

▾

Mon

Full-Body A

Week 1 · Phase 1 W1

Bike or row easy + arm circles · 5 min2 x —
Goblet squat (DB)2 x 10 (slow tempo)· rest 90s
DB bench press2 x 10 (start light)· rest 90s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 60s
DB Romanian deadlift2 x 10 (hinge from hips)· rest 75s
Standing calf raise2 x 15· rest 45s
DB curl2 x 10· rest 45s
Plank2 x 30s· rest 45s
Walk + stretch · 5 min2 x —

Wed

Full-Body B

Week 1 · Phase 1 W1

Treadmill walk + hip openers · 5 min2 x —
Leg press2 x 12· rest 90s
Seated cable row2 x 12· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB Romanian deadlift2 x 10 (hinge, not squat)· rest 90s
Seated DB shoulder press2 x 10· rest 60s
Cable triceps pushdown2 x 12· rest 45s
Standing calf raise2 x 15· rest 45s
Dead bug2 x 10/side· rest 45s
Stretch · 5 min2 x —

Sat

Full-Body C + Easy Cardio

Week 1 · Phase 1 W1

Dynamic warm-up · 5 min2 x —
DB step-up (low box)2 x 8/leg· rest 75s
Incline DB press2 x 10· rest 75s
Assisted pull-up (machine or band)2 x 6· rest 90s
Cable face pull2 x 12· rest 45s
DB hammer curl2 x 10· rest 45s
Lying DB triceps extension2 x 10· rest 45s
Seated leg curl2 x 12· rest 60s
Bird dog2 x 8/side· rest 30s
Easy zone-2 cardio2 x 20 min

Awaken · 3 sessions

Learn the lifts, build the habit

▾

Mon

Full-Body A

Week 2 · Phase 1 W2

Bike or row easy + arm circles · 5 min2 x —
Goblet squat (DB)3 x 10 (slow tempo)· rest 90s
DB bench press3 x 10 (start light)· rest 90s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 60s
DB Romanian deadlift2 x 10 (hinge from hips)· rest 75s
Standing calf raise2 x 15· rest 45s
DB curl2 x 10· rest 45s
Plank3 x 30s· rest 45s
Walk + stretch · 5 min2 x —

Wed

Full-Body B

Week 2 · Phase 1 W2

Treadmill walk + hip openers · 5 min2 x —
Leg press3 x 12· rest 90s
Seated cable row3 x 12· rest 75s
Push-up (knees ok)3 x 8· rest 60s
DB Romanian deadlift3 x 10 (hinge, not squat)· rest 90s
Seated DB shoulder press2 x 10· rest 60s
Cable triceps pushdown2 x 12· rest 45s
Standing calf raise2 x 15· rest 45s
Dead bug2 x 10/side· rest 45s
Stretch · 5 min2 x —

Sat

Full-Body C + Easy Cardio

Week 2 · Phase 1 W2

Dynamic warm-up · 5 min2 x —
DB step-up (low box)3 x 8/leg· rest 75s
Incline DB press3 x 10· rest 75s
Assisted pull-up (machine or band)3 x 6· rest 90s
Cable face pull3 x 12· rest 45s
DB hammer curl2 x 10· rest 45s
Lying DB triceps extension2 x 10· rest 45s
Seated leg curl2 x 12· rest 60s
Bird dog2 x 8/side· rest 30s
Easy zone-2 cardio2 x 20 min

Awaken · 3 sessions

Learn the lifts, build the habit

▾

Mon

Full-Body A

Week 3 · Phase 1 W3

Bike or row easy + arm circles · 5 min2 x —
Goblet squat (DB)3 x 10 (slow tempo)· rest 90s
DB bench press3 x 10 (start light)· rest 90s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 60s
DB Romanian deadlift2 x 10 (hinge from hips)· rest 75s
Standing calf raise2 x 15· rest 45s
DB curl2 x 10· rest 45s
Plank3 x 30s· rest 45s
Walk + stretch · 5 min2 x —

Wed

Full-Body B

Week 3 · Phase 1 W3

Treadmill walk + hip openers · 5 min2 x —
Leg press3 x 12· rest 90s
Seated cable row3 x 12· rest 75s
Push-up (knees ok)3 x 8· rest 60s
DB Romanian deadlift3 x 10 (hinge, not squat)· rest 90s
Seated DB shoulder press2 x 10· rest 60s
Cable triceps pushdown2 x 12· rest 45s
Standing calf raise2 x 15· rest 45s
Dead bug2 x 10/side· rest 45s
Stretch · 5 min2 x —

Sat

Full-Body C + Easy Cardio

Week 3 · Phase 1 W3

Dynamic warm-up · 5 min2 x —
DB step-up (low box)3 x 8/leg· rest 75s
Incline DB press3 x 10· rest 75s
Assisted pull-up (machine or band)3 x 6· rest 90s
Cable face pull3 x 12· rest 45s
DB hammer curl2 x 10· rest 45s
Lying DB triceps extension2 x 10· rest 45s
Seated leg curl2 x 12· rest 60s
Bird dog2 x 8/side· rest 30s
Easy zone-2 cardio2 x 20 min

Awaken · 3 sessions

Learn the lifts, build the habit (deload)

▾

Mon

Full-Body A

Week 4 · Phase 1 W4 · Deload

Bike or row easy + arm circles · 5 min2 x —
Goblet squat (DB)2 x 10 (slow tempo)· rest 90s
DB bench press2 x 10 (start light)· rest 90s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 60s
DB Romanian deadlift2 x 10 (hinge from hips)· rest 75s
Standing calf raise2 x 15· rest 45s
DB curl2 x 10· rest 45s
Plank2 x 30s· rest 45s
Walk + stretch · 5 min2 x —

Wed

Full-Body B

Week 4 · Phase 1 W4 · Deload

Treadmill walk + hip openers · 5 min2 x —
Leg press2 x 12· rest 90s
Seated cable row2 x 12· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB Romanian deadlift2 x 10 (hinge, not squat)· rest 90s
Seated DB shoulder press2 x 10· rest 60s
Cable triceps pushdown2 x 12· rest 45s
Standing calf raise2 x 15· rest 45s
Dead bug2 x 10/side· rest 45s
Stretch · 5 min2 x —

Sat

Full-Body C + Easy Cardio

Week 4 · Phase 1 W4 · Deload

Dynamic warm-up · 5 min2 x —
DB step-up (low box)2 x 8/leg· rest 75s
Incline DB press2 x 10· rest 75s
Assisted pull-up (machine or band)2 x 6· rest 90s
Cable face pull2 x 12· rest 45s
DB hammer curl2 x 10· rest 45s
Lying DB triceps extension2 x 10· rest 45s
Seated leg curl2 x 12· rest 60s
Bird dog2 x 8/side· rest 30s
Easy zone-2 cardio2 x 20 min

Forge · 3 sessions

Add the barbell, build confidence

▾

Mon

Lower-Body Strength

Week 5 · Phase 2 W1

Bike + leg swings · 5 min2 x —
Barbell back squat (light)2 x 5 @ RPE 6.5 (use safety bars)· rest 2 min
Leg press2 x 10· rest 90s
DB Romanian deadlift2 x 10· rest 90s
Seated leg curl2 x 12· rest 60s
Standing calf raise2 x 12· rest 45s
Hanging knee raise (or lying)2 x 10· rest 60s

Wed

Upper Push + Core

Week 5 · Phase 2 W1

Band pull-aparts · 2x152 x —
DB bench press (mid chest)3 x 8 @ RPE 7· rest 90s
Incline DB press (upper chest)2 x 10· rest 75s
Bench dip (lower chest + triceps)2 x 10· rest 60s
Seated DB shoulder press2 x 10· rest 75s
Cable triceps pushdown2 x 12· rest 45s
DB lateral raise2 x 12· rest 45s
Cable face pull (rear delt)2 x 15· rest 45s
Plank2 x 40s· rest 45s
Stretch · 5 min2 x —

Sat

Upper Pull + Cardio

Week 5 · Phase 2 W1

Row easy · 5 min2 x —
Lat pulldown3 x 10· rest 75s
Seated cable row2 x 10· rest 75s
DB curl2 x 10· rest 60s
Cable face pull2 x 15· rest 45s
Treadmill incline walk2 x 20 min

Forge · 3 sessions

Add the barbell, build confidence

▾

Mon

Lower-Body Strength

Week 6 · Phase 2 W2

Bike + leg swings · 5 min2 x —
Barbell back squat (light)3 x 5 @ RPE 7 (use safety bars)· rest 2 min
Leg press3 x 10· rest 90s
DB Romanian deadlift3 x 10· rest 90s
Seated leg curl3 x 12· rest 60s
Standing calf raise3 x 12· rest 45s
Hanging knee raise (or lying)3 x 10· rest 60s

Wed

Upper Push + Core

Week 6 · Phase 2 W2

Band pull-aparts · 2x152 x —
DB bench press (mid chest)4 x 8 @ RPE 7.5· rest 90s
Incline DB press (upper chest)3 x 10· rest 75s
Bench dip (lower chest + triceps)3 x 10· rest 60s
Seated DB shoulder press3 x 10· rest 75s
Cable triceps pushdown3 x 12· rest 45s
DB lateral raise3 x 12· rest 45s
Cable face pull (rear delt)3 x 15· rest 45s
Plank3 x 40s· rest 45s
Stretch · 5 min2 x —

Sat

Upper Pull + Cardio

Week 6 · Phase 2 W2

Row easy · 5 min2 x —
Lat pulldown4 x 10· rest 75s
Seated cable row3 x 10· rest 75s
DB curl3 x 10· rest 60s
Cable face pull3 x 15· rest 45s
Treadmill incline walk2 x 20 min

Forge · 3 sessions

Add the barbell, build confidence

▾

Mon

Lower-Body Strength

Week 7 · Phase 2 W3

Bike + leg swings · 5 min2 x —
Barbell back squat (light)3 x 5 @ RPE 7.5 (use safety bars)· rest 2 min
Leg press3 x 10· rest 90s
DB Romanian deadlift3 x 10· rest 90s
Seated leg curl3 x 12· rest 60s
Standing calf raise3 x 12· rest 45s
Hanging knee raise (or lying)3 x 10· rest 60s

Wed

Upper Push + Core

Week 7 · Phase 2 W3

Band pull-aparts · 2x152 x —
DB bench press (mid chest)4 x 8 @ RPE 8· rest 90s
Incline DB press (upper chest)3 x 10· rest 75s
Bench dip (lower chest + triceps)3 x 10· rest 60s
Seated DB shoulder press3 x 10· rest 75s
Cable triceps pushdown3 x 12· rest 45s
DB lateral raise3 x 12· rest 45s
Cable face pull (rear delt)3 x 15· rest 45s
Plank3 x 40s· rest 45s
Stretch · 5 min2 x —

Sat

Upper Pull + Cardio

Week 7 · Phase 2 W3

Row easy · 5 min2 x —
Lat pulldown4 x 10· rest 75s
Seated cable row3 x 10· rest 75s
DB curl3 x 10· rest 60s
Cable face pull3 x 15· rest 45s
Treadmill incline walk2 x 20 min

Forge · 3 sessions

Add the barbell, build confidence (deload)

▾

Mon

Lower-Body Strength

Week 8 · Phase 2 W4 · Deload

Bike + leg swings · 5 min2 x —
Barbell back squat (light)2 x 5 @ RPE 6 (use safety bars)· rest 2 min
Leg press2 x 10· rest 90s
DB Romanian deadlift2 x 10· rest 90s
Seated leg curl2 x 12· rest 60s
Standing calf raise2 x 12· rest 45s
Hanging knee raise (or lying)2 x 10· rest 60s

Wed

Upper Push + Core

Week 8 · Phase 2 W4 · Deload

Band pull-aparts · 2x152 x —
DB bench press (mid chest)2 x 8 @ RPE 6· rest 90s
Incline DB press (upper chest)2 x 10· rest 75s
Bench dip (lower chest + triceps)2 x 10· rest 60s
Seated DB shoulder press2 x 10· rest 75s
Cable triceps pushdown2 x 12· rest 45s
DB lateral raise2 x 12· rest 45s
Cable face pull (rear delt)2 x 15· rest 45s
Plank2 x 40s· rest 45s
Stretch · 5 min2 x —

Sat

Upper Pull + Cardio

Week 8 · Phase 2 W4 · Deload

Row easy · 5 min2 x —
Lat pulldown2 x 10· rest 75s
Seated cable row2 x 10· rest 75s
DB curl2 x 10· rest 60s
Cable face pull2 x 15· rest 45s
Treadmill incline walk2 x 20 min

Ascend · 3 sessions

Layer in tempo and unilateral work

▾

Mon

Lower — Unilateral Focus

Week 9 · Phase 3 W1

Bike + glute bridges · 5 min2 x —
Barbell back squat3 x 5 @ RPE 7· rest 2 min
DB Bulgarian split squat2 x 8/leg· rest 90s
Hip thrust (barbell)2 x 10· rest 90s
Seated leg curl2 x 12· rest 60s
Standing calf raise2 x 15· rest 45s
Hollow hold2 x 30s· rest 45s

Wed

Upper — Tempo Push

Week 9 · Phase 3 W1

Band pull-aparts · 2x152 x —
Incline DB press (upper chest, 3-1-1 tempo)3 x 8 @ RPE 7· rest 90s
Flat DB press (mid chest)2 x 10· rest 75s
Dip (lower chest + triceps, assisted ok)2 x 8· rest 75s
DB shoulder press (front delt)2 x 10· rest 75s
Cable lateral raise (side delt)2 x 15· rest 45s
Cable rear-delt fly2 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Sat

Pull + MetCon

Week 9 · Phase 3 W1

Row easy · 5 min2 x —
Assisted pull-up3 x 6· rest 90s
Chest-supported DB row2 x 10· rest 75s
Hammer curl2 x 10· rest 60s
Circuit: KB swing 15 + push-up 10 + air squat 15 (3 rounds)2 x 3 rounds· rest 60s/round
Stretch · 5 min2 x —

Ascend · 3 sessions

Layer in tempo and unilateral work

▾

Mon

Lower — Unilateral Focus

Week 10 · Phase 3 W2

Bike + glute bridges · 5 min2 x —
Barbell back squat4 x 5 @ RPE 7.5· rest 2 min
DB Bulgarian split squat3 x 8/leg· rest 90s
Hip thrust (barbell)3 x 10· rest 90s
Seated leg curl3 x 12· rest 60s
Standing calf raise3 x 15· rest 45s
Hollow hold3 x 30s· rest 45s

Wed

Upper — Tempo Push

Week 10 · Phase 3 W2

Band pull-aparts · 2x152 x —
Incline DB press (upper chest, 3-1-1 tempo)4 x 8 @ RPE 7.5· rest 90s
Flat DB press (mid chest)3 x 10· rest 75s
Dip (lower chest + triceps, assisted ok)3 x 8· rest 75s
DB shoulder press (front delt)3 x 10· rest 75s
Cable lateral raise (side delt)3 x 15· rest 45s
Cable rear-delt fly3 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Sat

Pull + MetCon

Week 10 · Phase 3 W2

Row easy · 5 min2 x —
Assisted pull-up4 x 6· rest 90s
Chest-supported DB row3 x 10· rest 75s
Hammer curl3 x 10· rest 60s
Circuit: KB swing 15 + push-up 10 + air squat 15 (3 rounds)2 x 3 rounds· rest 60s/round
Stretch · 5 min2 x —

Ascend · 3 sessions

Layer in tempo and unilateral work

▾

Mon

Lower — Unilateral Focus

Week 11 · Phase 3 W3

Bike + glute bridges · 5 min2 x —
Barbell back squat4 x 5 @ RPE 8· rest 2 min
DB Bulgarian split squat3 x 8/leg· rest 90s
Hip thrust (barbell)3 x 10· rest 90s
Seated leg curl3 x 12· rest 60s
Standing calf raise3 x 15· rest 45s
Hollow hold3 x 30s· rest 45s

Wed

Upper — Tempo Push

Week 11 · Phase 3 W3

Band pull-aparts · 2x152 x —
Incline DB press (upper chest, 3-1-1 tempo)4 x 8 @ RPE 8· rest 90s
Flat DB press (mid chest)3 x 10· rest 75s
Dip (lower chest + triceps, assisted ok)3 x 8· rest 75s
DB shoulder press (front delt)3 x 10· rest 75s
Cable lateral raise (side delt)3 x 15· rest 45s
Cable rear-delt fly3 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Sat

Pull + MetCon

Week 11 · Phase 3 W3

Row easy · 5 min2 x —
Assisted pull-up4 x 6· rest 90s
Chest-supported DB row3 x 10· rest 75s
Hammer curl3 x 10· rest 60s
Circuit: KB swing 15 + push-up 10 + air squat 15 (3 rounds)2 x 3 rounds· rest 60s/round
Stretch · 5 min2 x —

Ascend · 3 sessions

Layer in tempo and unilateral work (deload)

▾

Mon

Lower — Unilateral Focus

Week 12 · Phase 3 W4 · Deload

Bike + glute bridges · 5 min2 x —
Barbell back squat2 x 5 @ RPE 6· rest 2 min
DB Bulgarian split squat2 x 8/leg· rest 90s
Hip thrust (barbell)2 x 10· rest 90s
Seated leg curl2 x 12· rest 60s
Standing calf raise2 x 15· rest 45s
Hollow hold2 x 30s· rest 45s

Wed

Upper — Tempo Push

Week 12 · Phase 3 W4 · Deload

Band pull-aparts · 2x152 x —
Incline DB press (upper chest, 3-1-1 tempo)2 x 8 @ RPE 6· rest 90s
Flat DB press (mid chest)2 x 10· rest 75s
Dip (lower chest + triceps, assisted ok)2 x 8· rest 75s
DB shoulder press (front delt)2 x 10· rest 75s
Cable lateral raise (side delt)2 x 15· rest 45s
Cable rear-delt fly2 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Sat

Pull + MetCon

Week 12 · Phase 3 W4 · Deload

Row easy · 5 min2 x —
Assisted pull-up2 x 6· rest 90s
Chest-supported DB row2 x 10· rest 75s
Hammer curl2 x 10· rest 60s
Circuit: KB swing 15 + push-up 10 + air squat 15 (3 rounds)2 x 3 rounds· rest 60s/round
Stretch · 5 min2 x —

Transcend · 3 sessions

Show your progress — light test week

▾

Mon

Lower — Strength Test Prep

Week 13 · Phase 4 W1

Full-body warm-up · 8 min2 x —
Barbell back squat (work to a comfortable 5)3 x 5 @ RPE 7.5· rest 2 min
Leg press2 x 10· rest 90s
DB RDL2 x 8· rest 90s
Walking lunges (DB)2 x 10/leg· rest 75s
Hanging leg raise2 x 10· rest 60s

Wed

Push — Strength Test Prep

Week 13 · Phase 4 W1

Band warm-up · 5 min2 x —
Barbell bench press (work to a 5)3 x 5 @ RPE 7.5· rest 2 min
Seated DB shoulder press2 x 8· rest 90s
Dips (assisted ok)2 x 8· rest 75s
Lateral raise2 x 15· rest 45s
Plank2 x 45s· rest 45s

Sat

Pull + Conditioning Finale

Week 13 · Phase 4 W1

Row + dynamic flow · 8 min2 x —
Pull-up (assisted ok) — work to a tough set of 53 x 5· rest 2 min
Seated cable row2 x 10· rest 75s
Barbell curl2 x 8· rest 60s
Solar Burst Finisher: 5 rounds — 10 KB swings + 10 push-ups + 200m row2 x 5 rounds· rest as needed

Transcend · 3 sessions

Show your progress — light test week

▾

Mon

Lower — Strength Test Prep

Week 14 · Phase 4 W2

Full-body warm-up · 8 min2 x —
Barbell back squat (work to a comfortable 5)4 x 5 @ RPE 8· rest 2 min
Leg press3 x 10· rest 90s
DB RDL3 x 8· rest 90s
Walking lunges (DB)3 x 10/leg· rest 75s
Hanging leg raise3 x 10· rest 60s

Wed

Push — Strength Test Prep

Week 14 · Phase 4 W2

Band warm-up · 5 min2 x —
Barbell bench press (work to a 5)4 x 5 @ RPE 8· rest 2 min
Seated DB shoulder press3 x 8· rest 90s
Dips (assisted ok)3 x 8· rest 75s
Lateral raise3 x 15· rest 45s
Plank3 x 45s· rest 45s

Sat

Pull + Conditioning Finale

Week 14 · Phase 4 W2

Row + dynamic flow · 8 min2 x —
Pull-up (assisted ok) — work to a tough set of 54 x 5· rest 2 min
Seated cable row3 x 10· rest 75s
Barbell curl3 x 8· rest 60s
Solar Burst Finisher: 5 rounds — 10 KB swings + 10 push-ups + 200m row2 x 5 rounds· rest as needed

Transcend · 3 sessions

Show your progress — light test week

▾

Mon

Lower — Strength Test Prep

Week 15 · Phase 4 W3

Full-body warm-up · 8 min2 x —
Barbell back squat (work to a comfortable 5)4 x 5 @ RPE 8· rest 2 min
Leg press3 x 10· rest 90s
DB RDL3 x 8· rest 90s
Walking lunges (DB)3 x 10/leg· rest 75s
Hanging leg raise3 x 10· rest 60s

Wed

Push — Strength Test Prep

Week 15 · Phase 4 W3

Band warm-up · 5 min2 x —
Barbell bench press (work to a 5)4 x 5 @ RPE 8· rest 2 min
Seated DB shoulder press3 x 8· rest 90s
Dips (assisted ok)3 x 8· rest 75s
Lateral raise3 x 15· rest 45s
Plank3 x 45s· rest 45s

Sat

Pull + Conditioning Finale

Week 15 · Phase 4 W3

Row + dynamic flow · 8 min2 x —
Pull-up (assisted ok) — work to a tough set of 54 x 5· rest 2 min
Seated cable row3 x 10· rest 75s
Barbell curl3 x 8· rest 60s
Solar Burst Finisher: 5 rounds — 10 KB swings + 10 push-ups + 200m row2 x 5 rounds· rest as needed

Transcend · 3 sessions

Show your progress — light test week (deload)

▾

Mon

Lower — Strength Test Prep

Week 16 · Phase 4 W4 · Deload

Full-body warm-up · 8 min2 x —
Barbell back squat (work to a comfortable 5)2 x 5 @ RPE 6· rest 2 min
Leg press2 x 10· rest 90s
DB RDL2 x 8· rest 90s
Walking lunges (DB)2 x 10/leg· rest 75s
Hanging leg raise2 x 10· rest 60s

Wed

Push — Strength Test Prep

Week 16 · Phase 4 W4 · Deload

Band warm-up · 5 min2 x —
Barbell bench press (work to a 5)2 x 5 @ RPE 6· rest 2 min
Seated DB shoulder press2 x 8· rest 90s
Dips (assisted ok)2 x 8· rest 75s
Lateral raise2 x 15· rest 45s
Plank2 x 45s· rest 45s

Sat

Pull + Conditioning Finale

Week 16 · Phase 4 W4 · Deload

Row + dynamic flow · 8 min2 x —
Pull-up (assisted ok) — work to a tough set of 52 x 5· rest 2 min
Seated cable row2 x 10· rest 75s
Barbell curl2 x 8· rest 60s
Solar Burst Finisher: 5 rounds — 10 KB swings + 10 push-ups + 200m row2 x 5 rounds· rest as needed

Words from Kazu

"Power answers to need, not desire."
"Push past your ceiling — that's where you grow."
"Smile when it gets heavy. The flame loves resistance."