👏🏼💪🏼💪🏼💜🙌🏻

TAKING ACTION: ✅ How do you plan to rest and recover today? Share your Sunday rest plans below! 🧘‍♀️ “Workouts are energy. Food is medicine. Sleep is recovery.” ~Dan Go We’ve talked a lot about nutrition and workouts this week because both are important when it comes to reaching your goals; however, the one thing we aren’t taught (until you joined this platform!) is that your rest and recovery days are just as important. 💯 Some people get confused between sleep and rest & recovery days. How are they connected? How are they different? While sleep is the highest-impact recovery tool (meaning recovery does occur during sleep), it simply isn’t enough time for full recovery to take place. Your muscles, central nervous system, and energy levels all need more time to complete the recovery process than what a good night’s rest can provide. If time permits, feel free to check out today’s ⬇️optional reading⬇️. The article breaks down the topic of sleep vs. rest/recovery well! Workout Recovery Explained: Sleep, Rest Days & Muscle Repair (Complete Guide) | Reshape App

TAKING ACTION: ✅ Tell us one way you overcome body image issues. Let’s share our tips below! Yesterday, I gave you a staggering statistic ⬇️ Studies commonly cite 69–84% experiencing body dissatisfaction, often desiring a lower weight than their current one. Among men, rates are lower but still notable, with 10–30% showing body dissatisfaction, frequently focused on wanting more muscularity. Here’s another statistic I think is important 👉 As of 2025, about 68% of the US population is considered overweight. It’s reasonable to see how the 68% who are considered overweight might have some body dissatisfaction, but 69-84% of people are experiencing body dissatisfaction at any given time. This can only mean one thing ⬇️ A lot of people have a skewed sense of their appearance. Only about 68% of people are considered overweight, but 69-84% have body dissatisfaction. Sad, huh? We’re going to cover some tips regarding body dissatisfaction over the next couple of days. If you feel like you struggle with this to any degree, I encourage you to show up the rest of this week! ⭐️It’s important to note that the statistics regarding the percentage of people who are overweight are measured by BMI (body mass index). While BMI is a useful tool, it isn’t necessarily the best tool for determining who is considered overweight. It doesn’t factor in body composition, distribution of fat or muscle mass, or genetic factors. This fact likely means that 68% of the population isn’t overweight or carrying too much fat, and this means even more people struggle with body dissatisfaction despite being in the “healthy" range.

TAKING ACTION: ✅ How do you refuel after a strength-training workout? Do you have a go-to meal or snack? Maybe a shake? Share with us below! As promised, let’s keep it simple today and briefly continue the conversation we began yesterday—what to eat pre-workout and post-workout. It’s important to note that these suggestions are for your strength training days specifically. According to the website, What to Eat After a Workout (and What to Avoid), “Eating carbs after exercising helps rebuild muscle energy stores. Try to get a combination of protein and carbs within an hour after working out. The type of carbs you eat matters. Choose unprocessed or minimally processed whole grains, vegetables, fruits, and beans over highly processed or refined foods such as white bread and pastries.” Most agree that the one-hour rule was exaggerated, and refueling your body within a few hours after a good strength training session is perfectly fine for reaping the muscle-building benefits. Check out some post-meal ideas on the website above! 🍽️

TAKING ACTION: ✅ As always, share a weekly small win or NSV in the comments below! Encourage the person who comments above you today! 🎉 Small wins are the foundation of our big wins.💯 We live in a world where everyone can show off their successes and wins. Now that there’s social media proof of everyone’s shiny accomplishments, it almost feels silly to say, “Hey, I have a small win to share over here!” The problem with this way of thinking is the fact that our small wins are just as important as the ones that feel worthy of showing off. In fact, we can’t have the big, shiny ones without the smaller ones. Celebrating small wins lifts and boosts your confidence. Consider an infant who is learning how to walk. Crawling and here-and-there steps give them confidence along the way. Also, we don’t dismiss their crawling attempts or their first step before toppling over. In fact, we PRAISE them for these small wins! 👏 Your successes should be no different. Small wins also do one other very critical thing that we often overlook—they help us become better versions of ourselves. Every single action or thought that moves you forward, whether big or small, helps you become closer to the person you desire to be. Don’t discount this. It’s a big deal. Becoming who you desire to be is why you’re here! Small wins for the WIN—every single time!