TAKING ACTION: ✅Tell me about your weekly win below—and one thing you’re grateful for! Let’s hear ‘em all today! 🎉 “Feeling gratitude and not expressing it is like wrapping a present and not giving it.” —William Arthur Ward When I read today’s quote, I couldn’t help but think—This is a lot like experiencing wins and not celebrating them… I’ve told you many times before just how important it is to share and celebrate your wins consistently. That’s why I ask you to do so every Friday, as it provides you with an opportunity to slow down and reflect on what went right. Attaining wins is great, but celebrating them is the one thing that motivates your brain to keep going. Don’t believe me? It’s literally backed by science. When you accomplish something and take a moment to celebrate it, your brain releases dopamine, the "feel-good" chemical tied to motivation and reward. That little hit of dopamine tells your brain, "Hey, that felt great. Let's do it again!" Over time, your brain starts looking for more ways to win. Harvard researchers found something similar. In a study of people's daily work diaries, recognizing even little progress was one of the biggest boosts to motivation. The moral of the story is this: If you have a small win, celebrate it, and if you feel gratitude, express it! 💯

TAKING ACTION: ✅What are you choosing to focus on over the next two months? What’s your goal? Remember, you can't hit a target if you don’t know what you’re aiming for. ✅Tell me in the comments below—what’s one thing you’re grateful for? “Always have an attitude of gratitude.” —Sterling K. Brown Happy Monday, and Happy November! I still can’t believe we’re in the final two months of the year. The good news is that a lot can happen in two months when it comes to reaching your goals. Now, you just have to decide what your goals are for the remainder of 2026 ⬇ 🎯Will you continue to focus on overall health in its totality? 🎯Will you focus on maintenance (maintaining your results)? (P.S. The holidays are a great time to focus on maintenance since you have a little more food freedom.) 🎯Will you focus on a slight surplus so you can build muscle—and save your fat loss goals for the beginning of 2027? (P.S. This season is also great for a surplus/building muscle, since you can use the extra food to make big gains! Whatever you decide, I’m here to help guide and support you! We’re going to talk mostly about maintenance this month, so it’s important to show up here if you’re interested in that. Showing up is the first step, and it’s an important one. We’re also going to talk a lot about gratitude in our group this month. As you know, I believe the mindset and emotional work are just as important as the physical work. Overall health is comprehensive—and “healthy” entails more than just your physical health. 💯

TAKING ACTION: ✅Read today’s post and post your pictures of your TWO fruits and/or veggies today in the comments! Let me know if you have any questions! ✅Check your pantry and chuck at least one item that contains processed sugar today! Happy Tuesday, friends! As I mentioned yesterday, we’re going to be talking about all things sugar this month—but before we get too far into it, let’s go ahead and cover the details of our monthly Color Challenge so you can get started! 🌈 As you know, our annual Sugar Detox is at the end of the month, but until then, I encourage you to slowly start reducing your processed sugar intake, which will reduce the frequency and severity of sugar spikes. I’m going to educate you on why this is important throughout the month. The first thing you need to know is that all sugar isn’t bad. In fact, your body needs sugar, but it doesn’t need it in the form of processed sugar. Instead, fruits and vegetables give you sugar packaged with fiber, water, and nutrients—so it enters your bloodstream more slowly than foods with processed sugars. The slower rise helps your body use the sugar for energy instead of sending insulin on a rollercoaster. 🎢 ⭐ To avoid overwhelm, our Color Challenge will start super simple this week and will change as we get further into the month. For this week’s Color Challenge, the goal is to consume at least TWO colorful fruits and/or veggies every day. This can be two fruits, two vegetables, or a combination of the two. We start today and end on Sunday. Please post your picture proof in the comments every day, and I will tally the totals on my end! Need a good starting place? Check out this easy and colorful Fall Vegetable recipe! ⬇️ Perfectly Roasted Fall Vegetables

Here’s the recipe for the dry rub BBQ chicken I posted a few days ago. After you sprinkle the seasoning you just cook the chicken how you normally would (I did oven). It’s super easy to make!

TAKING ACTION: ✅Comment LOCKED IN below if you’re ready to crush goals in October as we reduce processed sugar and increase our micronutrient intake! Good morning, and Happy Monday, friends! We’re officially in the last quarter of 2026—can you believe it?! Just last week, I mentioned the importance of finishing strong—and that message couldn’t be more relevant right now as we close out the year. If you want to finish 2026 strong, the time to lock in is now. 💯 Here’s what you can expect in our small group this month ⬇️ 📌Blood Sugar/Insulin Education and how it affects your overall health and ability to burn fat 📌The differences between natural sugars and processed sugars 📌Our small group Color Challenge (more deets coming in tomorrow’s post, so be sure to show up!) 🌈 📌Sugar Detox coming up at the end of the month! October is the perfect month to talk about all things sugar—and with our Color Challenge (consuming more colorful fruits and veggies), we’re going to learn how to offer our bodies the glucose they need without the crazy sugar spikes. It’s going to be a great month here in our small group. Show up. That’s all I ask. Here we go! 🚀 ✨ Reminder: If you’re under the care of a doctor or physician regarding insulin resistance, Hashimoto's, pre-diabetes, diabetes, etc., please continue to follow your doctor’s advice. Nothing stated in this month’s education is meant to be medical advice.