Gym selfie 💪🏼💪🏼 And this outfit was way out of my comfort zone. We got this ladies

TAKING ACTION: ✅Look at your week ahead and let me know in the comments if you see any potential hiccups for Feast Day or our 24-hour fast this week. Let’s get a plan together now so you’re well-prepared and set up for success! We’re stepping into our fourth week of our STEPtember Challenge and in case you haven’t heard—it’s a big week around here! We not only have our monthly 24-hour fast coming up this week, but we also have our monthly Feast Day (which is a total fan fav, by the way) AND our No Background Noise CHALLENEGE starts TODAY and runs through Friday (no music in car, TVs OFF, etc..) and really sit in our thoughts and learn to enjoy the silence which will help with anxiety (long term), nervous system regulation + being able to form actual thoughts. I always like to touch on a mindset topic on Mondays, and today, I want to talk about reducing decision fatigue by having a plan. Decision fatigue is a real thing, and if you wait until the last minute and try to wing it with your diet and exercise, you may find yourself too mentally overwhelmed to focus on your plan this week. 💯 Today, I encourage you to look at your week ahead. What could potentially cause a hiccup on Feast Day? What about our 24-hour fast on Thursday? Note anything that might pose a problem and figure out how you’re going to navigate it. Have a plan. Again, with all of the decisions that come up in a day, waiting to create a plan until it arrives typically doesn’t turn out in your favor. If you know of anything that might cause a hiccup this week, share it with me in the comments below, and I’ll help you think through it! That’s what I’m here for, and I want to see you succeed! 🔥

TAKING ACTION: ✅We’ve talked a lot about rest days this month, but how’s your sleep been throughout this challenge? Let’s talk about it! We’re almost in the home stretch of our STEPtember Challenge! 👟 With today being a rest day, it’s a good time to talk about the difference between rest and sleep. They can overlap, but they’re not the same thing — and both are critical when it comes to building lean muscle and supporting your overall health. 💯 Rest days are the days we intentionally take off from training so our muscles can recover. You’re not tearing down muscle fibers on these days. Your brain is still active and stimulated, but your body gets a break from the stress of lifting. Sleep is a different (and equally important) piece of the puzzle. When we sleep, our bodies release muscle-building hormones that help repair and rebuild the damage from training. 👉 Bottom line: Both rest days and good sleep hygiene are both non-negotiable on your muscle-building journey. They serve different purposes. You need both. 👌 ‼️ TOMORROW STARTS OUR NO BACKGROUND NOISE CHALLENGE. Monday-Friday of this week try to sit in silence as much as possible to regulate your nervous system and form actual thoughts: no music in your car, no mindless noise, no TV watching or doom scrolling, etc. YOU CAN DO IT and you’ll be surprised at how much better you feel! Who’s doing it with me?! ⬇️

Gotta get my steps in one way or another

TAKING ACTION: ✅Share your weekly win in the comments below! I want to hear ‘em all, both big and small! 🎉 “Fight your brain’s negativity bias by appreciating and lingering on the tiny, positive moments you experience day-to-day.” ~Rick Hanson Take a moment to consider these questions today ⬇️ ➡️How many things can you consider as a win this week? ➡️How many things did you consider a failure this week? If I were a bettin’ woman, I’d bet that you can think of a lot more failures than wins… This is because humans are hardwired to focus on the negative. We have a negativity bias, and unfortunately, it causes us to place more emphasis on negative experiences than positive ones. This might be why some of you don’t show up every week to celebrate your weekly small wins. If science is correct, you’re far more focused on what you did wrong than what you did right—and even if you can think of something you did well, you probably brush it off as “not good enough”... Am I right or am I right? While negativity bias is something we all probably struggle with to a degree, the good news is that it’s totally changeable because your brain is neuroplastic—but it doesn’t happen without you putting in some effort. If you want to change your brain to focus on the positive, you must start focusing on the positive—and that means you should start celebrating even the smallest of wins each week. 💯