Boundaries are healthy, especially this time of year. You don’t have to say yes to every event, every treat, or every request. Protecting your peace is part of protecting your progress. A simple “no, not today” can save your energy, your routine, and your mindset. Stay aligned with your goals. Choose what supports you. Let the rest go. ✅ Check-In for Today 📸 Meal photo 👣 Step count 📝 Reflection: What’s one thing you said “no” to today that helped you stay on track?

The power of “NO” is underrated, so use it boldly. Saying “no” is a form of self-respect. It protects your time, your energy, and the version of yourself you’re trying to build. You don’t owe anyone your presence at every event. You don’t owe anyone a drink, a dessert, or a head-nod “yes” when your body and mind are saying “not today.” You’re allowed to choose what supports you and walk away from what doesn’t. Protect your peace. Say “no” with confidence. Your life gets better every time you choose what’s aligned with your vision. Drop your: 📸 Meal photo 👣 Steps 📝 Reflection: What’s one thing you didn’t say yes to today and how did that decision protect your energy or your goals?

Slow moments are your superpower, make sure to enjoy them. The holiday season can feel fast, loud, and chaotic… but today, focus on the quiet spaces. The slow parts of your day. The moments where you can breathe, reset, and actually feel in control. That’s where your healthiest choices are made. Enjoying a slower pace helps you: • eat more mindfully • avoid stress-triggered snacking • stay aware of your hunger • regulate your emotions • choose food with intention • move your body because it feels good, not rushed • stay connected to the version of you you're building Let the slow moments guide you today. Drop your: 📸 Meal photo 👣 Steps 📝 Reflection: What’s one slow, intentional habit you practiced today that helped you stay grounded?

Holiday stress doesn’t get to choose your actions...you do. A lot came up yesterday: • Stress from watching your favorite team • Irritation from day-to-day life • Feeling “off” because you’re injured and can’t train normally • Family triggers • Relationship stress • Worry about slipping into old patterns • Food + alcohol as the quickest way to self-soothe All of this is normal, and none of it means you’re doomed. Here’s today’s reminder: Stress creates urges. Awareness creates control. You can’t stop the feelings from showing up, but you can decide what you do next. When a trigger hits, pause and ask: 👉 “Is this hunger, or is this stress talking?” That one question breaks the automatic reaction. You’ve built too many tools, too many wins, and too much awareness to let a moment of emotion undo your momentum. Stay steady. Slow down. Choose, don’t react. Drop your: 📸 Meal/snack photo 👣 Steps 📝 Reflection: What is something you are looking forward to enjoying doing over the weekend?

Today’s reminder: Emotional eating loses its power when you notice it early. Before grabbing food, pause for a moment and ask: 👉 “What am I actually feeling right now?” If it’s hunger... eat. If it’s emotion... breathe, pause, move, or redirect. You’ve built real awareness these past few months. Use that skill now, when it matters most. Your emotions don’t get to drive the car, you do. Drop your: 📸 Meal/snack photo 👣 Step count (8K weekday floor) 📝 Reflection: What emotion tends to push you toward eating this time of year, and what’s one thing you’ll do today instead of reacting to it automatically?