Your hormones are the messengers that tell your body whether to burn fat, build muscle, store energy, or shut down. When you understand how to influence them, fat loss becomes easier, cravings decrease, and energy returns. Here are the hormone heroes (and how to support them) - 1. Insulin – The Fat Storage Gatekeeper - Eating constantly or too many processed carbs spikes insulin. - Elevated insulin = body stays in fat storage mode. Fix- Eat protein-forward meals, balance carbs with fats, and stop grazing all day. 2. Cortisol – The Stress Commander - Chronic stress = belly fat, sleep issues, and hormone imbalance. Fix - Walk outside daily, breathe deeply, stop overtraining, prioritize recovery. 3. Estrogen & Progesterone – The Female Rhythm Regulators - These drop after 40, impacting fat distribution, mood, and energy. Fix - Eat enough calories, strength train, and support your liver and gut for hormone clearance. 4. Testosterone & Growth Hormone – Muscle & Metabolism Builders - You don’t need to fear muscle. It’s your metabolic insurance. Fix - Train smarter (not longer), sleep deeply, and eat enough protein. Which do you feel is most likely the guilty one for You?🤩

Ingredients - 1 cup almond butter (unsweetened, creamy) - ½ cup almond flour (superfine) - ¼ cup unsweetened cocoa powder - 2 large eggs (room temp) - ⅓ cup maple syrup (or honey; can swap with ½ cup coconut sugar) - 2 scoops (40–50 g) chocolate protein powder (optional, but boosts protein & richness) - ¼ cup dark chocolate chips (70–85%, melted) - 1 tsp vanilla extract - ½ tsp baking soda - ¼ tsp sea salt - Optional: extra chopped almonds on top Instructions 1. Preheat oven to 350°F (175°C). Line an 8x8 pan with parchment/butchers paper. 2. In a bowl, whisk almond butter, eggs, maple syrup, vanilla until smooth. 3. Stir in melted dark chocolate. 4. Add almond flour, cocoa powder, protein powder, baking soda, and salt. Mix until a thick batter forms. 5. Spread into pan and sprinkle optional crushed almonds on top. 6. Bake 20–24 minutes, until edges are set but the center still looks slightly underbaked (they’ll firm as they cool). 7. Cool completely before slicing for maximum fudginess. FitnHealthy Forever Pro Tips for Ultimate Fudge Factor - Don’t overbake → the center should jiggle just a little when removed. - Chill in the fridge for 1–2 hours after baking → makes them extra fudgy like a brownie bar. - Use a mix of cocoa + melted chocolate (done above) instead of only cocoa for richer texture. Nutrition (per square if cut into 12) - Protein: 12–14 g (with protein powder) - Carbs: 9–11 g - Fat: 11–13 g - Calories: ~170–190

Truth - Strength training is more effective long-term. Cardio is optional-not mandatory. WHY This Myth is Wrong- Cardio burns calories, but strength training builds lean muscle, improves insulin sensitivity, and boosts your metabolism even at rest. FitnHealthy Forever Simple Tip - Swap one cardio session this week for a full-body strength workout. ONLY if your workout volume is not high enough already. You should be able to get all of your resistance training completed in 20-40 minutes 3-4x weekly. Add walking in for your "cardio" (unless you are training for a sports event.) How do you feel after strength training versus cardio?

Today I want to celebrate Maria, one of the amazing women in our FitnHealthy Forever program. When Maria began her journey, she was determined to make changes not only for herself but also for her family. And look what has happened… ❤️ She’s been walking and moving her body more, finding peace and strength in the process. ❤️ Her 15-year-old son is watching her example and learning what true health looks like at home. ❤️ Her husband also started eating her healthy cooking, he went from 345 pounds and is now down to 313 4 weeks later ❤️ Her commitment has even inspired her longtime friend to take action on her own health. Maria’s journey is proof that when one woman makes the decision to change, the ripple effects touch her family, her friends, and her community. Maria, I am so proud of you. You are showing everyone around you what REAL health looks like. If you’re a woman over 40, and reading this feeling stuck, I want you to know you don’t have to do this alone. With love 🙏 Michale ❤️

I received this email from my client the other day…⁣ ⁣ You are such an inspiration for your daughters WOW!⁣ ⁣ But ladies, this was not an overnight transformation.⁣ ⁣ After over 20 years of being told the sun was bad for her and stay away from it. ⁣ ⁣ So on her Initial Consultation with me, after she told she was getting 10-15mins per/day, I said:⁣ ⁣ “We are humans, you’re not a robot. We are supposed to be IN nature”⁣ ⁣ What did our ancestors do?⁣ ⁣ As soon as they woke up, they went outside. The men went hunting and the women gathered and took care of the children outside!⁣ ⁣ We still need to mimic our ancestors in certain ways. ⁣ ⁣ And not only that, ⁣ ⁣ Your trillions of cells EXPECT this..⁣ ⁣ Sometimes we ask ourselves “Why am I craving sugar all of the time and tired?”…⁣ ⁣ Now this was only ONE of the many things contributing to this..⁣ ⁣ After she dialed in her routine and her lifestyle, ⁣ ⁣ She started working WITH her body and with what it needed, now it’s healing!⁣ ⁣ In her first 3 weeks on the FitnHealthy Forever Program, she lost 10 pounds and 9 inches.⁣ ⁣ Fast forward to today, 6 months later, graduated from the program, she is maintaining her results on her own (FitnHealthy FOREVER), and is..⁣ ⁣ +Down 40 pounds ⁣ ⁣+10 inches released ⁣ ⁣+Feeling strong & energetic ⁣ ⁣+Digestion healed⁣ ⁣ Now, Holidays are around the corner ladies..⁣ ⁣ Don’t let another year go by gaining 10-15lbs around this time of year.⁣ It will only happen if you let it. ⁣ You deserve better. And it’s not your fault.⁣ ⁣ If you’re ready for your own transformation with me on the FitnHealthy Forever Program, message me the word ‘ME’ and we can chat.⁣ ⁣ Sharing what’s possible with the right tools, ⁣ ⁣ Michale ❤️ #wins #transformation