As a parting gift, I wanted to give you this months recipe packs. This is the normal recipes, the plant based one will be posted seperately. Here is the list of delicious recipes you can find inside: 1. Sweet Berry Cottage Cheese Bowl 2. Protein-Packed Scrambled Eggs 3. Low-Carb Granola 4. Herbed Egg Toast 5. High Protein Broccoli Soup 6. Chicken Burrito Bowl 7. Herbed Couscous Salmon 8. Ground Beef & Cabbage 9. One Pot Rice & Salmon 10. Pork Fried Rice 11. Burger Salad 12. Ham & Broccoli Pasta 13. Apple Raisin & Cinnamon Oat Bar 14. Blueberry Muffins 15. Citrus Green Smoothie Which dish(s) will you be trying first?

Here is the list of delicious plant based recipes you can find inside this month's: 1. Butter Bean & Pesto Breakfast Bowl 2. Strawberry & Coconut Granola 3. Kimchi Pancakes 4. Power Butter 5. 5-Ingredient Mushroom Pasta 6. Spiced Cauliflower Soup 7. Creamy Broccoli Tomato Pasta 8. Lentil & Mushroom Stew 9. White Bean Salad 10. Lemon Quinoa with Roasted Veggies 11. Tofu Mashed Potatoes with Glazed Mushrooms 12. Orange Ginger Power Smoothie 13. Spelt Banana & Apple Muffins 14. Pear Crumble 15. Vegan Orange Cookies Which dish(s) will you be trying first?

It’s not always food. It’s not always exercise. It’s stress. When cortisol (your main stress hormone) stays high: • Your body stores fat around your midsection • Sugar and carb cravings shoot through the roof • Sleep and recovery take a hit Think of your body like a business. When overheads are too high, profits shrink, no matter how good the product is. Your body works the same way. Stress drives up the costs, and fat loss stalls. 🤓 A 2014 study in Obesity found men with the highest cortisol levels were 43% more likely to store stubborn abdominal fat, even with controlled calories and exercise. 💡The Thrive Tip: Lower cortisol with simple daily resets: • Take 5 deep breaths before each meal (switches you into digest mode) 4-4-6 breath: inhale 4, hold 4, exhale 6. • Walk 10 mins after work (flushes stress faster than opening emails) • Cut caffeine after 12pm (protects deep sleep, your #1 fat loss tool) • Strength train 3x per week (balances testosterone and cortisol) Lower stress = lower belly fat. Simple as that. Where does stress hit you hardest... your sleep, your cravings, or your energy?

Most people think belly fat is only about calories in versus calories out. ​It’s not that simple. ​While diet and exercise are key, a major hidden factor is cortisol, your stress hormone. ​ 🤓 A 2018 study in Obesity found a strong correlation: people with chronically elevated cortisol tended to have a higher percentage of abdominal fat, even when other factors were similar. ​ Think of your body as a car factory. Stress is the chaotic production manager. When stress is high, the factory starts making errors and storing excess parts, specifically around the midsection, as a survival mechanism. ​💡Thrive Tip: Build a "stress-busting" habit into your day. This could be as simple as a 5-minute walk, a guided meditation, or just stepping away from your screen to take a few deep, slow breaths. These small resets signal to your body that it's safe to switch out of fat-storage mode. If stress is constantly high, I would recommend adding adaptogens to bring the body back into a state of balance (Homeostasis). If you would like a recommendation on an adaptogen blend I use with my high stress clients, comment 'ADAPTOGENS' below and I'll send you a link.

If you slide back into old patterns, you’ll be stuck in the same cycle again & again. That’s the truth most people avoid. A detox isn’t the answer. It’s just a reset. My job here was to teach you some basic principles, not follow another 'diet with an end date'. @Kaya Eva Albrecht summed this up perfectly. She is about to go on a holiday. She knows that she will be enjoying some alcoholic drinks, but she's not stopping the 10k steps, the workouts, making healthier choices with food. You see, it's not about looking for perfect runs, life is messy and it's important to learn how to navigate the many speed bumps along the way. PROGRESS over PERFECTION Always be a work in progress It's YOU vs YOU yesterday 🫵 Think of it like learning to drive. At first, it’s clunky. You stall. You grind the gears. But then, something shifts. You stop being the passenger. You take control of the wheel. That’s what this 30 days was about. Not looking perfect for a week. But practising the skills that make you independent, consistent, unstoppable. My job as a driving instructor is to make you independent of people like me, that's when I know I've done my job well. 💡 Thrive Tip: Pick ONE principle from the past month that changed your energy most... sleep, protein, planning your meals. Lock it in. Repeat it daily until it’s second nature. Then layer the next. Pick a monthly challenge 😉 Change that lasts isn’t rushed. It’s built. "It's not how fast you get there, it's how long you stay there"