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! ✅Share your weekly wins today! If you decide to practice one or more of the morning cortisol strategies today, that’s also a WIN! 🎉 As we’ve discussed this week, the actual problem isn’t “high cortisol” per se. ***see comments for Somatic Lowering Cortisol in the evenings exercise**** It’s an imbalanced cortisol rhythm—or chronically high cortisol. Again, we want our cortisol to be higher in the mornings because it’s responsible for transporting glucose to our tissues for energy. I don’t know about you, but I need all the energy I can get in the mornings! We’ll discuss these tips more in depth as we continue throughout the month, but for today, here are a few scientifically proven strategies to help with your AM cortisol ⬇️ ☀️ 10-15 minutes of morning sunlight (no sunglasses) within the first hour of waking up ☀️ hydration (16-32 oz water) upon waking (and before coffee, ideally) ☀️ drink coffee/caffeine (after water, of course!) ☀️ exercise within the first 2-3 hours of waking ☀️ eat grapefruit or a small amount of black licorice in the morning (Hey, it’s science. 😉) I encourage you to write these tips down and put them in a place where you’re reminded to practice them throughout the month. Even if you can’t practice them all, I encourage you to take one or two and start implementing them to build better cortisol-balancing habits! ⚖️ 4 Things to Do When You Wake Up for Healthy Cortisol Levels _____________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Friday, friends! It’s one of our favorite days of the week because on Fridays, we set aside time to celebrate our wins. We don’t simply celebrate for the fun of it (though we love that part, too!)---we celebrate because it quite literally changes your brain and motivates you to keep going! 🙌

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! ⭐️ 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 :) ✅Do you always follow the schedule when it comes to rest & recovery days? Or have you learned to listen to your body and take rest days when your body is telling you to? Share your thoughts below! ✅Post any lingering questions about Cortisol + Strength Month below! As you’re aware, tomorrow we’re embarking on our Cortisol + Strength theme, but before we get ahead of ourselves, let’s focus on what’s happening today. Today is a rest & recovery day, and what you’re going to learn this month is that rest & recovery days are non-negotiable when it comes to healthy cortisol. 💯 If you’ve found a love for exercise, you may have found it surprising when rest & recovery days feel hard; however, like I said—rest and recovery are non-negotiable—for both building muscle and cortisol health. If you struggle with knowing whether or not you need an extra rest day, check out the article I’ve attached below. ⬇️ Why Rest Days Are Important for Your Workouts—and How to Know When to Take One | SELF ⭐️Today’s Challenge: With the extra 30-minutes you have today (that you’d normally spend working out), try preparing for the week ahead. Spend half an hour mentally preparing yourself (journaling, breathwork, etc..) or physically preparing (meal prep, setting out workout clothes, etc.). It’ll be well worth your time! _______________________________________________________________________________________________________ ⬇️⭐️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 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: ✅Share the following in the comments below: Your favorite win of the month AND your favorite part of this month’s challenge! 🎉 Not only is it Friday, but it’s the final Friday of the month—and today, we’re going to celebrate our favorite monthly wins from our Strength + Metabolic Reset Challenge! 🎉 We’ve been talking about finishing strong this week, and showing up to celebrate your wins is another way you can finish strong. You may not view celebrating yourself as a way of finishing strong, but that couldn’t be further from the truth. Celebrating yourself takes a special kind of strength, and it's also a motivator for moving forward, which, in my opinion, is exactly what it takes to build both mental and physical strength! 💯 Take some time today to consider your weekly (or monthly!) win and share with us below! 🎉 ________________________________________________________________________________________________________ #1 on LEADERBOARD for engagement this month and the winner of a FREE BE WELL PRODUCT is @Bobbi Varney !!! Send me your address and I'll get that mailed to you, friend! You can be the winner for August, just simply show up everyday in this group and engage!!