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: ✅Did you used to believe that if you gained weight, it meant you must’ve gained fat? I think we all thought this in the past! The good news is that you’re learning what’s actually true now. 🙌 “I am happy because I’m grateful. I choose to be grateful. That gratitude allows me to be happy.” —Will Arnett As you’ve already learned, maintenance is a time when you aren’t gaining much weight or losing much weight. It’s important to note that just because the scale fluctuates a little during maintenance does NOT mean you’re gaining (or losing) fat. Scale fluctuations occur based on your carb intake, salt intake, your cycle, your sleep, the last time you used the restroom, etc. In short ➡️ WEIGHT GAIN DOES NOT NECESSARILY EQUAL FAT GAIN. 💯 Oftentimes during maintenance, you might notice a very small weight gain (especially early on). Again, this doesn’t inherently mean you’re gaining fat. It’s usually due to an increase in glycogen, which also means more water retention. I explain this because when you understand what’s actually going on, you’re less likely to panic if you gain a little. I’ll say it one more time… Weight gain does not necessarily equal fat gain. If you know eat whole food nutrition and you’re intentionally moving your body, all you have to do is trust the process.

If you want a clean and yummy option for protein powder I HIGHLY recommend this brand And this flavor is very yummy 🤤 It also has collagen in it if you like that too Where I live I don’t have target or aldi so this made my day

This time of year is tough on me in many ways I prepared a crockpot of cabbage soup for myself to stay in check this week It has carrots, onion, cabbage, celery and potatoes with farm ground beef. Vegetable stock and organic diced tomatoes Minced garlic, onion powder, garlic powder and other seasonings

TAKING ACTION: ✅Before joining this program, did anyone ever tell you about the importance of taking dieting breaks? Did you understand how long seasons of deficits can negatively affect your metabolism? Let’s talk about it below! “When I started counting my blessings, my whole life turned around.” —Willie Nelson Yesterday, I mentioned that if you do your deficits well, most of your year should be spent in maintenance. Today, I’m going to explain why. ⬇ When you decide to take a break from being in a deficit (fat loss), you will slowly begin to consume more food. And guess what food is? Food is energy, friends! This means you’ll have more energy to increase your daily movement. As you increase your overall daily movement, guess what else happens? Your BMR (basal metabolic rate) improves. Your BMR is basically the number of calories your body burns on a daily basis—even at rest. Conversely, when you diet for too long, your body can adapt by burning fewer calories. In short, taking breaks from dieting and focusing on maintenance helps keep your metabolism healthy and working for you so you can continue to burn fat. 💯