TAKING ACTION: ✅Have you noticed a reduction in belly fat since joining this program and platform? Share your experience with us below! Last week, we learned that both HIIT and strength training are not only beneficial for overall fat loss, but studies also show they’re particularly effective for shedding visceral belly fat. 💯 Speaking of, it’s important to know that all fat cells are not made alike; therefore, they do not all respond the same to our efforts. You might not have known this, but if you think about your journey, you’ll notice that you’ve experienced this truth before ⬇️ Have you ever lost fat faster in certain areas? Maybe your face, chest, and arms are the first noticeable areas, but your bottom, belly, and thighs don’t budge. That’s because certain areas of your body have fat cells that don’t respond to your efforts in the same way. When we’re struggling with unwanted belly fat, we often like to blame it on one thing—or narrow it down to a singular reason. Some examples would be stress/cortisol, genetics, sugar, insulin, etc. The fact is, any of these can contribute to unwanted belly fat, but it's unlikely that your problem is rooted in a single cause; therefore, the goal should be to use strategies that reduce your overall body fat percentage. As already mentioned, both HIIT and strength training help reduce overall body fat, but there are a couple of more strategies I’d like to mention—and we’ll talk about those tomorrow! Be sure to show up for yourself!👌 _____________________________________________________________________________________________ SEE COMMENTS FOR TODAY'S BELLY BLAST WORKOUT!

TAKING ACTION: ✅Continue practicing the strategies we’ve already discussed—and practice today’s strategy. What did you do to the bare minimum? And what did you do that was powerful or exceeded the bare minimum? Tell me below! Happy Thursday, friends! So far this week, we’ve discussed two strategies you can use to help you begin believing in yourself. When I say your mindset is the most critical piece of the puzzle, I’m not kidding. You must work your mindset muscle if you want to be successful long-term. It is the secret sauce. 💯 Today, we are talking about the third and final strategy of the week, and it’s a good one. 3️⃣The “Two-Version Day” Experiment This strategy is great for you if you intellectually know and believe your brain is powerful, yet you still struggle. The fact that you’re still struggling means you have an intellectual knowledge of it, but on a deeper level, you don’t believe it. 📌Putting this into practice: Every day, practice both of the following ⬇️ 1. Version A (old you): Do something at the bare minimum, or what you “feel like” doing.  2. Version B (powerful you): Act as though your brain believes you’re already strong. Make an intentional choice to challenge yourself in one area (choosing a healthier meal, picking up a heavier weight, etc.) At the end of the day, compare how the two versions made you feel. I am 100% confident you will always feel better after Version B. Try this practice (along with the others we discussed this week) for 2-3 weeks and report back. I think you’re going to be pleasantly surprised at how effective these brain strategies work. 🧠

It can be hard to find dairy free milk options without additives, in general, but I’ve started seeing some shelf stable options which are great for someone like me who doesn’t use it often but I like to have on hand when I do. I live in a small town where I can’t run up the road and grab something. I found these at Kroger.

TAKING ACTION: ✅Comment below and let me know if you’re practicing this week’s mindset strategies. If you want to believe in yourself, you must change your inner critic/voice. The strategies this week are simple ways to get started! When it comes to mindset and the brain, there are many ways in which to practice the work. It’s often nuanced, and there is so much information out there. Do this. Don’t do that. Try this. You get my point. Here is my advice—at some point, you have to stop consuming and start doing. 💯 If you continue to consume without taking action, you’ll end up overwhelmed and stuck. It’s similar to working out, cooking healthy meals, or anything else in life. You must take action if you want to improve. That’s why I have given you three actionable steps to take this week—so you can do some mindset work that will ultimately help you reach your health & wellness goals. Did you take action this week? You already know change takes effort. It doesn’t just happen. It’s up to you to make it happen, and I know you can do it. ⭐️ I challenge you to take 5-10 minutes today and practice all three strategies we discussed this week.

TAKING ACTION: ✅What is one “out of the box” self-care practice that you’re committed to? Share with me below. When we think of self-care, we often think of the things that allow us to temporarily check out of reality. When I ask others what their favorite forms of self-care are, I often hear things like 👇 🧘‍♀️ Mani/pedi appointments 🧘‍♀️ Coffee dates 🧘‍♀️ Facials 🧘‍♀️ Naps Don’t get me wrong, I love these things as well, and there’s no doubt they’re needed and appreciated sometimes; however, true self-care goes much deeper. Real self-care is creating a life that you feel like you don’t need a break from—a life where you enjoy doing things for yourself, but they aren’t your escape. As we discussed a couple of weeks ago, true self-care means doing things today that’ll set you up for a better tomorrow. ✨ We often think of compassion when we think of self-care, but I’d like to present a thought you’ve likely never thought about—compassion doesn’t always look like you think it does. Compassion isn’t always soothing. It doesn’t always sound nice. It isn’t always agreeable. True compassion looks like TRUTH because being truthful with yourself (and others) is the thing that will push you forward in your journey. The concept of self-care is similar. It isn’t taking the easy road. It’s taking the RIGHT road—the road that gives you a better future. 💯 Self-Care: 12 Ways to Take Better Care of Yourself | Psychology Today