After reading more about cortisol, I realized one of the best places to start is with better sleep. 🌙 Creating a relaxing bedtime routine is my first step tea, pillow mist, magnesium butter, and my Sleep Well roller. Here’s to slowing down, resting well, and taking better care of my health. 💖

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! The ⭐️ NEW CLIENT INFO at the bottom of each day’s post will be your go-to baseline! ✅NEW CLIENTS & Veteran VIP Clients: What questions do you have about cortisol rhythm? If you’re a social media user of any sort, and especially if you follow health & wellness influencers, you have likely heard them talking about the need to “lower your cortisol”. That’s not exactly right. The goal is to balance your cortisol levels. You have what’s called a cortisol rhythm, and the goal is always to have the rhythm balanced so that your cortisol works for you, and not against you. An ideal cortisol rhythm is when your cortisol is high in the mornings and low a few hours before bedtime. Though we call it the “stress” hormone, it is actually responsible for many things, with a primary role being to mobilize (move) glucose to tissues that need energy—for getting out of bed every morning, exercising, etc. That’s why higher cortisol in the morning is a good thing. As you approach bedtime, it makes sense that we don’t need as much energy; therefore, finding ways to naturally lower your cortisol in the evenings makes sense. Again, the goal this month (and long term!) is to have a balanced and optimal cortisol rhythm. In the days to come, we’re going to chat about ways to do just that! 🙌 ⬇️OPTIONAL READING⬇️ Cortisol (the "Stress Hormone") Explained ___________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals! I simply want you to focus on these three things for the remainder of the week—whole foods, water, and workouts! We’ll dive in deeper in the days to come, but for now, utilize the tips below to get you started on our three W’s ⬇️:

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! The ⭐️ NEW CLIENT INFO at the bottom of each day’s post will be your go-to! ✅I’d love to see everyone—old and new clients—post a sweaty HIIT day selfie in the comments below! 🤳 (see comments for workout) 👉Cortisol - a hormone produced by the adrenal glands that helps regulate stress, metabolism, and immune responses. First things first. Cortisol is often referred to as the “stress” hormone, but it’s important to know that cortisol isn’t the enemy. Nor is stress. Our bodies depend on both cortisol and healthy stress, and we’re going to talk more about that throughout the month. Cortisol helps regulate stress, as you can see in the definition above. So, we need it. Along with regulating stress, it is also “an essential hormone that affects almost every organ and tissue in your body. It helps regulate how your body uses glucose (sugar) for energy, decreases inflammation, regulates blood pressure, and helps to control your sleep/wake cycle. You may think of cortisol when it comes to your stress, but as you can see, it plays many more important roles when it comes to your overall health. As you can see, cortisol isn’t the enemy everyone thinks it is. It’s essential, not just for your overall health, but also your ability to burn unwanted fat and prevent weight gain. The trick is in finding how to balance your cortisol levels throughout the day so that it doesn’t remain high all day long or at times when your cortisol level should be at lower levels. Balance is the key. 🔑 Speaking of balance, check out this macro-balanced recipe below! I know, I know, it’s a low-carb day…but tomorrow isn’t. 😉 Street Corn Chicken Rice Bowl - Eat the Gains __________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals!

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! The ⭐️ NEW CLIENT INFO ⭐️ at the bottom of each day’s post will be your go-to this month for the basics in here. ✅VIP/Veteran Clients: Share with me below—what intermittent fasting protocol are you practicing this month to support balanced cortisol? Also, don’t forget to check out the extra Breathwork session after today’s workout! You know what today is—it’s the day we begin a brand new challenge! This month, it’s all about cortisol and strength, and we’ve strategically created our programming to help you do just that! Here’s how we’re going to improve our overall cortisol balance this month ⬇️ 📌We’re sticking with a 14:10 intermittent fasting protocol to reduce overall stress on the body. Feel free to try a 12:12 protocol if your stress symptoms are higher than average. Ask me if you have questions about an appropriate fasting protocol for you this month. The 14:10 means fasting for 14 hours and having an eating window for 10. The 12:12 is fasting for 12 hours and having an eating window of 12 hours. 📌We’re adding in Breathwork after the workouts on Mondays and Thursdays! *SEE COMMENTS FOR BOTH* 📌And of course, here in our small group, we’re going to talk about all things cortisol and stress. I’ll be giving you cortisol-balancing tips along the way! I think you’re going to enjoy what you learn about cortisol this month. It isn’t the enemy everyone thinks it is. Imbalanced cortisol is where the problem comes in. Fortunately, after this month, you’re going to know exactly what you need to do to get your cortisol levels working FOR and WITH you—instead of against you! 💯 ___________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals!

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ⭐️ at the bottom of each day’s post will be your go-to this month until you can start fresh with us on NEW education (Cortisol) on Aug 3 :) Share your weekend plans with me today! Who’s ready to begin a new month and a new challenge?! It’s officially the weekend, and as we prepare for a new challenge this month, it’s time to start transitioning our thoughts towards what you want to accomplish in August. We have five months left in 2026, and as we’ve discussed already this week, it’s time to focus on finishing the year stronger than we started it. Remember, how you finish is arguably more important than how you begin… Staying with the theme of “strength”, you’ll be excited to know that on Monday, we’re moving into one of our most exciting themes yet—our Cortisol & Strength education!! If you’ve been around for any length of time, you already know that ‘cortisol’ is a hot topic in the social media space—and for good reason. With that said, there’s a lot of misinformation out there, so we’ve decided to teach you the ins and outs of cortisol in August and how it affects your ability to sleep well, manage stress, shed unwanted fat, build strength, etc. 💪 Speaking of cortisol and strength, did you know that strengthening your lower body muscles on LEG DAY can positively affect your cortisol? I don’t want to get into the weeds just yet, so for today, just trust me and let's do a LEG DAY workout! 🔥 (see comments for workout) ______________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals! I simply want you to focus on these three things for the remainder of the week—whole foods, water, and workouts! We’ll dive in deeper in the days to come, but for now, utilize the tips below to get you started on our three W’s ⬇️: