Let’s start the week by being intentional with how we fuel our bodies. For the last 2 years, my body has been craving eggs and spinach for breakfast. So I’ve had a variation of that, mixing and matching with avocado and toast. Is it always perfect? No, that’s not the goal. The goal is to be consistent while not feeling like I’m depriving myself. So my diet is about 80% healthy, 20% satisfying a craving. Like when I have breakfast with my family on the weekends, I will allow myself to have a pancake or a fresh croissant. What does your meal look like? And if you haven’t received my list of proteins you can mix and match to reach 100g daily, just leave a comment and I’ll send it to you.☺️ (Pictures of what my breakfast typically looks like)

Recently, a client of mine shared photos of her food from her anniversary weekend. She had a celebratory slice of cake & ice cream (as she should). When I had my check-in with her, she mentioned how she treated it as a cheat day so she wouldn’t feel as bad about the choices she made. This is where I pump the breaks as a coach✋🏽🛑 A “cheat” day is basically a day you throw caution to the wind & eat essentially however you would like. We have all played around with this phrase, even I have used this phrase when I was a new lifter. But I think cheat days need to stop being viewed as cheat days & need to start being viewed as something else👀 Cheating implies you’ve done something wrong. That you are lying about something or keeping it very secretive or feel shameful. This isn’t what we want to think when it comes to food or nutrition. You should like the food you eat. You shouldn’t be miserable when eating well & you definitely shouldn’t feel ashamed for wanting to have a little fun. When you look at it from more of an 80/20 perspective, it helps when you are faced with this way of thinking. The 80/20 rule is 80% of the time you are eating mindfully & with your goals in mind. The 20% is the flexibility portion. Maybe you ran out of your meal prep & have to order out. Or someone invited you to a birthday dinner/party & theres sweets & high calorie foods. Or maybe you just really want an ice cream for dessert while you are out on a day off. That all falls under that 20%. But the purpose is that the large majority of the time you are eating in alignment with your goals while still giving yourself a little bit of wiggle room for those kinds of situations. So don’t feel shame in having a flex day, especially around holidays & celebrations. But remember to practice self control & make the best choices for you💪🏽 Happy Memorial Day to all our veterans👏🏽 We at Temple thank all the men & women who have served our country🤍

First, @Joe Hache shared an awesome video to accompany Mayhem in May... And now, @Kevin Gebert has shared a new amazing theme song to help pump us up for the event and explain how it works in great detail. It's a super catchy tune that you can play to get you hyped up for the mayhem that will ensue! Honestly, though, it's a really fun day... Promote anything you want once an hour for 24 hours starting at midnight Eastern May 29. After you post, you MUST comment on 3 other posts, and gifs don't count (although they are part of the fun!). See what happens!

Something I notice with clients is that there is a big question mark around what to buy at the store when it comes to fruits & veggies. There’s a large variety & it can make choosing difficult. If you ever are in a stump on what to buy vs what not to buy, try to buy seasonally! Buying seasonally means you buy the fruits or vegetables that are harvested in the season (like the weather) you find yourself in. This sounds pretty simple but with a lot of produce being produced year round, it can be really confusing. Choosing them this way can ensure that you are buying fruits & veggies at their peak & also makes the guessing game much easier. My favorite fruits of this season right now are: 🍌Bananas 🍒Cherries 🥭Mangos 🍊Oranges 🍑Peaches 🌰Plums 🍓Strawberries 🥦Brocolli 🫛Asparagus 🥗Spinach Found this helpful? Check out our FREE community Temple! Where we break down fitness, nutrition, & come together in Christ centered community🤍 Got any questions? Pop them in the comments!

Quick question for the week: What's the thought that shows up most right before you skip a workout or make a choice you regret?👀 Is it 'I'll start Monday'? 'I'm too tired'? 'What's the point'? We all have one. And the good news? Romans 12:2 tells us those patterns AREN'T permanent. Our minds can be renewed. Drop your answer below👇 Let's call these thoughts out together and start replacing them with something stronger🗣️ Need some help staying consistent and need some accountability? Head over to our community Temple and let's do it together!