“Keep calm and (Christmas) feast on.” ~Anonymous TAKING ACTION: ✅ What practical strategies do you have planned for the next few days? Share with the group today, as we can all help each other! ✅ Don’t forget about our FITMAS Challenge, friends! Remember, we are building habits that will carry us into the new year! On Monday, we talked about the importance of both truth and grace when it comes to navigating potential bumps in the road. Practicing truth and grace is an extremely effective mindset strategy, friends. You must have both. While I'd love to stay on the topic of mindset, I also understand that you desire some practical strategies that will help you navigate the next couple (or several) days: 🍽️ Start with protein and fiber anchors: Before diving into holiday treats, build your plate around high-protein options like turkey, ham, eggs, or nuts, and fiber-rich sides such as roasted vegetables, salads, or whole grains. 🚶🏼‍♀️Incorporate movement into festivities: Turn celebrations into active fun by suggesting family walks after meals (this reduces blood sugar spikes), playing outdoor games, or even a quick home workout session before gatherings. 🧠 Practice mindful portions with an “enough” mindset: Use smaller plates to sample everything, but remind yourself it’s okay to go back for seconds if you’re still hungry. Focus on savoring protein and fiber-rich items first. 🥤Hydrate and balance indulgences: Drink plenty of water or herbal teas between meals to stay full and support digestion, which will pair well with your fiber intake. FITMAS CHALLENGE: Standing Side Steps • Step right → together → left → together • 30–60 seconds Glutes, balance, circulation With these strategies in mind, don’t forget your Action Items today—share a practical strategy below that you will use over the next few days! ⬇️ Oh, and Merry Christmas Eve, friends! Hope Santa is good to you all! 🎅

Dirty fasting is referred to allowing a small amount (often debated how many) of calories without breaking your fast. Some people say 100, others say 50, some say 10, but I prefer to keep under 5. It allows for about a table spoon of lemon juice in water and about half a spoon of creamer for coffee depending on what type of creamer you choose. I use a plain DF type, most often almond milk. This is still effective. I’m feeling much more energized this week than I was last week and let me tell you, the weekend was ROUGH! Nevertheless, I made it 🙌 Has any one free decided to try some extended fasting or even intermittent fasting?

“Your body can stand almost anything. It’s your mind that you have to convince.” ~Andrew Murphy TAKING ACTION: ✅ After reading today’s post, have you noticed a difference in any of the brain changes listed below that typically improve because of regular exercise? Share with us below! ✅ Remember to go all in with our FITMAS Challenge! You’re improving your mind and body! This week, we’re talking about why fitness is so important when it comes to your health & wellness journey. Just in the last couple of weeks, we discussed your metabolism—and how muscle is one of the most important factors to consider for your metabolic health. With that said, you already know your fitness journey is important because when you strength train, you’re building muscle—and metabolic health! 💪 But aside from that, why else is it important? Well, friends, that’s an answer that would take me a lifetime to write about. The benefits of working out are too numerous to cover in one week; therefore, I will do my best to break them down for you this week. One reason your fitness journey matters so much is because of its effect(s) on your brain! 🧠 Here are the three most common and well-researched positive effects that regular exercise has on your brain: 🧠 Improved Mood & Reduced Depression/Anxiety 🧠 Sharpened Memory, Focus & Cognitive Function 🧠 Strong Protection Against Brain Aging & Neurodegenerative Diseases For the sake of time, we’ll get into this topic a little deeper tomorrow, but as you can see, the benefits exercise has on your brain are serious matters, friends. It’s about more than building a great body. It’s about more than building healthy muscle tissue. Exercise and fitness play a huge role in the health of your brain—and your brain is your most powerful weapon! 💯 FITMAS CHALLENGE DAY 3: Wall Push-Ups• 8–12 reps• 3 sets Hands on wall, body angledUpper body + core without wrist strain

TAKING ACTION: ✅ What’s your favorite treat to enjoy during the holiday season? Let’s have a little fun in the comments below! You know I love giving you healthy, delicious recipe ideas every Tuesday—but let’s be real—all we’re thinking about today is what we’re going to eat over the next several days. Am I right or am I right? 😉 With that in mind, I want to give you some healthy Christmas treat ideas today. While we all have different tastes and preferences when it comes to our cravings, the truth is that sugary sweets have a stronghold on many people. That's because processed sugar is highly addictive. It's why some (okay, most) people can't just have one cookie, one bite, etc. Processed sugar creates a massive dopamine dump, and therefore, your brain wants to find (and consume) more sugar! If you know sugar is a struggle for you, but still want to enjoy a sweet treat, try creating a recipe that uses alternative sweeteners like fruit, maple syrup, honey, or dark chocolate. Check out the recipes below and find one that will satisfy your holiday cravings! 🍪 https://thehealthyfoodie.com/25-healthy-christmas-treats-recipe-roundup/

"The hardest thing about exercise is to start doing it. Once you are doing exercise regularly, the hardest thing is to stop it." ~Erin Gray TAKING ACTION: ✅ TAKE ACTION today, friends! Taking action is the only way to move the needle forward! ✅ Get ready to crush our FITMAS challenge that begins this week! See below for more details and comment READY below! Happy Monday, friends! Today’s a big day—it’s the day we begin our 2025 FITMAS challenge as we round out our year! This particular challenge is strategic, I can assure you. It’s created to help you finish out 2025 feeling strong, motivated, and confident. “I like going into the new year feeling like a failure—feeling like I have to start over.” Said no one ever! 💯 The good news is that you don’t have to; however, you’re the only one who can prevent it. I can give you all of the resources. I can give you meal plans, personalized macros, education, workouts, and even extra challenges—but you have to take action. You have the tools. Now, it’s time to use them as they’re meant to be used. So, let me be clear—this extra challenge isn’t in place to convince you to work out harder in an attempt to lose weight. It’s in place so you can become stronger, stay motivated, and walk into 2026 feeling confident that you don’t have to start over. Stay with me this week. We’re going to talk more about why the fitness piece is so important. (Hint: It isn’t just good for your body. It’s good for your brain, as well! 🧠) 🤩 DAY 1: Small steady movements during this season are sufficient. March in Place - do 5 reps • 30–60 seconds • Option: hold onto a chair or wall Gets blood flowing + warms up joints