MORNING — Simple/Beginner Routine (10–30 minutes, no perfection needed) Today I posted my own morning routine on Facebook - for those interested in a paired down beginner version to create consistency and build better habits, I’m posting one here! (my original facebook post is here: https://www.facebook.com/share/p/1MkfaGhPCc/?mibextid=wwXIfr) If you’re overwhelmed, start here. This is the “minimum effective dose” morning routine that builds energy + blood sugar stability. Step 1 (first 5 minutes): Hydrate - 16–24 oz water - Add a pinch of sea salt or electrolytes if you have them Step 2 (within 30–60 minutes): Protein-first Pick ONE: - 3 eggs + fruit (or sautéed veggies) - FAGE full fat (5%) plain Greek yogurt + berries (or Good Cultures full fat fermented cottage cheese) - 1 scoop of I Am Amino - Leftovers: meat + avocado - Goal: ~25–35g protein (start with 20g if that feels hard) Step 3 (10 minutes): Light movement Pick ONE: - 10–20 min easy walk - 5–10 min mobility + stretching - 10 minutes on LifePro Vibration Plate - 3 rounds: 10 squats + 10 wall pushups + 30 sec plank(Keep it easy. Consistency > intensity.) Step 4: Caffeine rules (optional) If you drink coffee: - Have it after water + some protein - Add electrolytes later in the morning if you tend to feel shaky/tired and to replace magnesium loss. Step 5: One anchor habit Choose ONE for the next 7 days: - Protein-first breakfast - 10-minute walk - No phone for the first 10 minutes - In bed 30 minutes earlier That’s it. Do this 5 days/week and you’ll feel a difference. If you want me to personalize this to your body + schedule, fill out the free assessment: https://adobe.ly/41cHOYw Comment back with your biggest struggle: 1. mornings are chaotic 2. not hungry early 3. cravings / coffee dependence 4. fatigue / brain fog…and I’ll tell you which tweak to start with.

I’ve been making chicken + cheese nuggets for a few years as an easy, high-protein staple. Last week, one of our team members, Kate Springer, posted a chicken patty she made that was breaded with crushed pork rinds—and I immediately messaged her because it was such a smart, kid-friendly upgrade. After a quick chat, I blended my original recipe + her pork rind “breading” method and tested a slightly different version… and y’all—huge win. My teens crushed them, so I knew I had to share. Inside you’ll find: - The Crunchy Chicken Patties/Nuggets recipe (pan-fry + air fry for the perfect crunch) - My high-protein ranch dip + a dry ranch seasoning mix you can keep on hand Make a batch, freeze extras, and let me know how your family likes them! Note: Contains Dairy