For those of you who are dairy free, how did you get started and what are your favorite swaps?

TAKING ACTION: ✅After looking through the best produce to choose in September, tell me which is your Fall fruit and vegetable! Let me know in the comments below! “Live in each season as it passes: breathe the air, drink the drink, taste the fruit.” –Henry David Thoreau It’s officially September, and the countdown to the holiday season is on. ⏳ In following the quote above, I wanted to talk about a topic we don’t discuss much—the importance of consuming seasonal produce. 🍎 If you’re like most people, you don’t really consider the benefits of eating seasonal foods. These days, grocery stores are stocked with almost every fruit and vegetable year-round. With that said, the benefits of eating food that is in season are numerous! Not only is it beneficial for you nutritionally, but it also supports nature and the environment. We’re going to discuss this in more depth throughout the month, as well as learn more about the benefits of walking—so be sure to stay plugged in! In the meantime, check out some of the best produce to choose in September! ⬇️ September Produce: Guide to Seasonal Vegetables and Fruits

TAKING ACTION: ✅Everyone comment MINDSET below if you’re ready to pour into your brain health and discipline this week! Also, share one main goal you have for this week! ⬇️ we’ve covered both strength and cortisol in depth this month, and this week, I want to talk to everyone here about the most important topic of all—your mindset. Most people can lose weight temporarily. Most people can diet temporarily. Most people can exercise temporarily. As you’ve learned, however, temporary doesn’t cut it. One reason our efforts end up as temporary is due to the fact that most popular diets approach fat loss completely wrong. Most diets aren’t sustainable. With that said, another reason our efforts end up as temporary is that most people don’t work on their mindsets along the way—and in case it isn’t obvious by now, mindset is everything if you want long-term, sustainable results. 💯 With September quickly approaching, the goal is to buckle down during this season before the holiday season arrives. What you do now will impact your efforts and mindset during the holidays. Now is the time, friends. Now is the time. Let’s go. 🔥

TAKING ACTION: ✅Be honest—is hitting your protein goal difficult or easy for you? Has it always been this way? Let’s share below! You may be wondering why we’re talking so much about protein this week. Trust me, there’s a good reason for it ⬇️ Beginning next week, we’re embarking on a new challenge—Strength + Metabolic Reset. 🔥 If you’re going to reap the benefits of this challenge—if you’re going to build strength and support your metabolic health, protein has to be your priority. No ifs, ands, or buts about it. 💯 Generally speaking, women often have a hard time consuming enough protein. This isn’t my opinion. Let’s just be honest—yummy carbs and fats are just more fun to eat…until they aren’t (if you know what I mean 😉 ). With that said, learning to love protein is possible. Once you trust that it can help you curb sugar cravings, satiate you for longer, and help you build lean muscle tissue, it becomes way more attractive to consume. Trust me on this one…😉 I encourage you to start thinking about how you’re going to meet your protein goals every single day during the challenge. It’s critical. If you struggle with consuming enough protein, here are some great ways to get it in ⬇️ 15 Ways To Increase Protein Intake, According to a Dietitian

TAKING ACTION: ✅Can you practice progressive overload in at least one of your leg day moves today? Let’s combat muscle loss, friends! Share with me how you practiced progressive overload today! (Bonus points for a picture!) You already know your lower body contains some of the largest muscles in your body. Your lower body is your powerhouse, and strengthening it now will better your overall health—and your longevity. In the past, we’ve discussed how critical muscle mass is for aging and longevity, but to narrow it down a little more, let’s talk about a word called sarcopenia. ❓Have you ever watched a parent or grandparent age and thought, “It looks like he/she is shrinking”? Well, they are! Their muscle mass is literally shrinking due to something called sarcopenia. In short, sarcopenia is a type of muscle loss that occurs as a result of aging; however, it can begin as early as your 30s if you aren’t doing something to prevent it. This means, as you age, the more muscle loss you incur, the more at risk you are for disease, poor cognitive function, falls, the ability to heal/overcome illness/injury, etc. In fact, studies have shown that muscle loss is more dangerous than fat gain! Again, this brings me back to a point I’ve been trying to make since becoming a coach— Focus on what you need to GAIN instead of what you need to lose. This is the answer to finding freedom in your journey. 💯 ⬇️OPTIONAL READING⬇️ A guide to combatting sarcopenia and preserving muscle mass as you get older - Harvard Health