📚 𝗕𝗮𝗰𝗸 𝘁𝗼 𝗕𝗮𝘀𝗶𝗰𝘀: 𝗟𝗲𝘁'𝘀 𝗠𝗮𝗸𝗲 𝗧𝗵𝗶𝘀 𝗘𝗮𝘀𝘆 𝗔𝗴𝗮𝗶𝗻. For a 10 second read, skip to the visuals below😉😉 As we head out of summer and back into a routine, let's simplify. Social media has filled our brains with a lot of unnecessary noise and it keeps our wheels spinning. Let's come back to what ACTUALLY MOVES THE NEEDLE 𝗘𝗮𝘁𝗶𝗻𝗴 **Build every meal around 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗳𝗶𝗿𝘀𝘁.** Aim for 𝟯 - 𝟰 𝘀𝗲𝗿𝘃𝗶𝗻𝗴𝘀 𝗮 𝗱𝗮𝘆, about 𝟭 𝘁𝗼 𝟭½ 𝗽𝗮𝗹𝗺 portion per meal. See the visual below.😊 Great options: ✅ Chicken ✅ Fish ✅ Lean beef ✅ Turkey ✅ Bison ✅ Soy ✅ Legumes ✅ Lower-fat dairy 𝗧𝗥𝗢𝗨𝗕𝗟𝗘 𝗛𝗜𝗧𝗧𝗜𝗡𝗚 𝗬𝗢𝗨𝗥 𝗧𝗔𝗥𝗚𝗘𝗧? A whey protein or a rice/pea blend is an easy way to add 𝟮𝟱 𝗴𝗿𝗮𝗺𝘀+ in about 30 second! 💯 ------------------------------------------------------- 🏋️ 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 MOST IMPORTANTLY ... 𝗜𝗳 𝘆𝗼𝘂'𝘃𝗲 𝗯𝗲𝗲𝗻 𝘀𝗵𝗼𝘄𝗶𝗻𝗴 𝘂𝗽, 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗰𝗿𝗲𝗱𝗶𝘁!!!!!! 💯💯💯💯 (Women are incredibly good at noticing what they didn't do, while completely overlooking what they did do. That keeps our nervous system stuck in overload mode and prevents us from getting strong + lean.) 𝗧𝗵𝗶𝘀 𝘄𝗲𝗲𝗸'𝘀 𝗵𝗼𝗺𝗲𝘄𝗼𝗿𝗸: Think: ⬇️ "𝗢𝗻𝗲 𝗼𝗻𝗲-𝘁𝗵𝗼𝘂𝘀𝗮𝗻𝗱" on the way down ⏸ 𝗣𝗮𝘂𝘀𝗲 for half a second at the end range of motion ⬆️ 𝗗𝗿𝗶𝘃𝗲 the weight up while forcefully exhaling Watch @Joni Stewart do it well below. Less cardio-type frantic reps. Please don't "baby" the reps either. 😉 𝗕𝗼𝗿𝗶𝗻𝗴, 𝗺𝗮𝘆𝗯𝗲... 𝗕𝘂𝘁 𝗶𝘁 𝘄𝗼𝗿𝗸𝘀!! 💪 Question for you... How's your lifting tempo? ✅ Right on target for good muscle recruitment? ⬇️ Need to slow it down a bit? ⬆️ Or speed it up just a touch?

Hey everyone! I would like to introduce you to @Jamie Yoshioka, my friend from childhood! Jamie's a sales rep for women's surf, boutique and resort brands. She's also a flight attendant. Coolest job combo ever! Since you're building up your strength this year, you can find the workouts and recipes by clicking here. Tell us something you're currently loving this summer so we can get to know you- first thing that comes to mind from your doggies, favorite international food, favorite stretch, netflix show, anything!

Halfway through 2026, I think a lot of us are simply taking life one day at a time. Today's post is some encouragement to give your heart a dose of happy. The kind you'd get from a hug... or a good laugh with a girlfriend. ❤️ Quick story. The last three weeks have been a lot. I came down with a respiratory infection on my son's birthday, and I'm still not quite over it. In the middle of that, we traveled to Phoenix and Reno for baseball. It was hot. It was busy. It was fun. It was exhausting. Every day was making sure the kids had breakfast, snacks, water, sunscreen, clean uniforms, enough sleep, and enough opportunities to make special memories. I happily ate the burgers and fries with them... while secretly missing my cottage cheese, slow-cooked oats, and giant arugula salads. I'm not complaining. I'm just tired. And if I'm honest, there was a little part of me hoping someone would say, "Thanks, Mom (or "Sis" or "Babe"). You're doing a great job." 😂 I laughed at myself as I wrote the above sentence. Because that's not usually how caregiving works. Women just keep the show running. We solve problems before anyone notices them. We carry the mental load - heck, even the physical load like coolers full of drinks and ice! We love hard. And then we wake up and do it all again. That's why I think we need to cheer for one another. And maybe... learn to cheer for ourselves, too. Quit focusing on everything you're not doing silly.😉 Pause long enough to notice everything you already are. The meals you've made. The appointments you've remembered. The people you've encouraged. The countless little things that no one else even sees. So if you need someone to tell you today... You're doing a fabulous job. You are strong. You are kind. You are deeply loved. We see you. Keep going. And when you need it... Take a bow. Then take a rest. 💚 💚 Consider this my little gift to you today: My friend and fellow health coach, Azul, shared a beautiful breathing practice inside the classroom

Several of you on my email list received this week's newsletter about my beautiful Korean friend (the one who reminds me of Princess Kate 😊) whose mom came to visit from Korea and immediately pointed out that her skin wasn't as "glassy" anymore... and that she'd put on a little weight. It got me thinking about something psychologists call negativity bias. Our brains are incredibly good at highlighting what's wrong, or what could go wrong. That wiring helped our ancestors survive but today it just keeps us in a low-grade stress state. In the newsletter I talked about the negative stressors we have some control over like: ❌self-criticism, ❌overcommitting and ❌under-eating, ❌ over-exercising I also talked about something we don't hear enough about... Good stress! 💯 💪 The kind that not only cancels negative stress but also actively makes us feel and look better... stronger. One of my favorite forms of good stress is strength training. Because it teaches our body that we can do something challenging... recover... and come back stronger (mentally, emotionally and physically) the next time. That's the definition of resilience and it's my favorite word in 2026. My current lower-body workout is linked below. Three exercises. Three sets. About 20 minutes. I'm focusing on lower body because training the bigger muscles gives me the biggest return on my time. Plus, I want larger, stronger glutes. 😉 🍑 🌺 If you're on Oahu, I opened a second complimentary session for small group, in-person strength coaching. Friday is full but Saturday, 7/11, 7:30am -8:30am was just added. Reply here to reserve your spot. I'll teach you a simpler structure, proper form to build muscle faster and we'll eliminate unnecessary fluff. We can also go over nutrition 101 and FAQs. If you're interested, simply DM me or post "me" below!

Who thinks recovery = cold plunges, sauna, red light, foam rolling, creatine and getting more sleep? 🙋🏻‍♀️ Yes ... those are all forms of "recovery"! 🤔 The thing is ... RECOVERY isn't something you necessarily add ... ... it's something you REMOVE An overcommitted schedule. The dinner you felt guilty saying "no" to. The volunteer role you didn't have the energy for. The obligation you dragged yourself to because of FOMO 🤭 or because you didn't want to disappoint someone. We spend so much time trying to "optimize" our recovery... ...while overlooking the fact that our calendar might be what's keeping our nervous system stuck in survival mode. Your body can't exit survival mode if it's constantly running from one commitment to the next. Time and energy are currencies. 💰💰 Every intentional "no" protects both. When our body isn't depleted of "currency", it has more resources to put towards repairing muscle tissue, healthier food choices and letting go of unwanted body fat. Saying "No, thank you" ❤️ is a more powerful recovery tool compared to the next supplement or biohack. RECOVERY isn't an accessory to the strength and nutrition "training." Recovery IS the training!! What's one thing you could say "no" to this week that your future self would thank you for?