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: ✅After reading today’s post, let’s go ahead and kick off the month with gratitude. What’s one thing you're grateful for this week? ✨ ✅As always, let’s see how you do with your nutrition today! 🍽 What a month, friends! Can you believe it’s the first day of November? We crowded out processed sugar with color, made it through our 5-day Sugar Detox, and learned more about what sugar really does in our bodies than most people ever will. We covered a lot of ground this month, and you should be so proud of yourselves. As we step into November, let's shift our focus to gratitude. Gratitude for the progress you've made, for a body that carries you through every day, and for the people you'll gather around the table with this season. And here's something that might surprise you: this holiday season, fat loss doesn’t have to be the goal. It can be. But it doesn’t have to be. My own experience tells me the holiday season is a wonderful time to focus on maintaining your results while enjoying everything the holiday season brings. 🍽 Instead of pushing hard in a deficit while the calendar fills up with parties and treats, you can focus on holding steady, keeping the habits you’ve built, and enjoying the season without guilt. Maintenance isn't "falling off." It's a skill, and it's one of the most powerful things you can master. Coming out of the holidays right where you started is a WIN worth celebrating. 🎉

TAKING ACTION: ✅While the Sugar Detox has come to an end, our Color Challenge has not. Show me your five colorful fruits and/or veggies today! ✅Who’s planning to reintroduce sugar today? Let’s talk about it below! Detoxing from sugar affects many things—your cravings, your brain, and even your taste buds! By this point in the game, you’ve established a new baseline for all of these areas; therefore, you can expect all of these things to be affected again when you bring sugar back. 💯 If you reintroduce it too quickly, you might experience what some call “sugar shock.” Because sugar affects your entire body and brain, you can expect headaches, belly aches, etc., if you overdo it too quickly. With today being Halloween, keep this in mind before you reach into the candy bowl. Here are a few helpful tips for those planning to reintroduce sugar ⬇️ 🍭 Be mindful. Remind yourself of what you’ve accomplished so far and ask yourself questions like, “Do I need this?” and “Will I regret this?” Be aware of your thoughts and your actions. 🍭 Choose what’s most important to you and try only adding back in those areas. For example, if you really enjoy a little sweetener in your coffee and are used to adding 2 scoops of sugar, try adding back just one scoop. Be picky in the areas where you’re willing to negotiate. 🍭 Remember to keep reading labels to identify those sneaky sugar names! 🍭 Avoid adding artificial sweeteners back into the mix as much as possible. They may make your sweet tooth more active. 🍭 Continue using natural sugar as much as possible to satisfy your new baseline sugar desires! Of course, you can continue down the 🚫 sugar path if you’re feeling great and want to continue experiencing the long-term health benefits. Either way, everyone have a fun and safe holiday! Happy Halloween! 🎃

Some days I need a very quick lunch. Today was that day. Found this at Publix. For a quick lunch it’s a health”ier” option. Obviously it’s not perfect but it’s healthier than most. It has these fava beans that are so crunchy and good. Just thought I’d share in case anyone else needed something quick.