TAKING ACTION: ✅Did you used to believe that if you gained weight, it meant you must’ve gained fat? I think we all thought this in the past! The good news is that you’re learning what’s actually true now. 🙌 “I am happy because I’m grateful. I choose to be grateful. That gratitude allows me to be happy.” —Will Arnett As you’ve already learned, maintenance is a time when you aren’t gaining much weight or losing much weight. It’s important to note that just because the scale fluctuates a little during maintenance does NOT mean you’re gaining (or losing) fat. Scale fluctuations occur based on your carb intake, salt intake, your cycle, your sleep, the last time you used the restroom, etc. In short ➡️ WEIGHT GAIN DOES NOT NECESSARILY EQUAL FAT GAIN. 💯 Oftentimes during maintenance, you might notice a very small weight gain (especially early on). Again, this doesn’t inherently mean you’re gaining fat. It’s usually due to an increase in glycogen, which also means more water retention. I explain this because when you understand what’s actually going on, you’re less likely to panic if you gain a little. I’ll say it one more time… Weight gain does not necessarily equal fat gain. If you know eat whole food nutrition and you’re intentionally moving your body, all you have to do is trust the process.

TAKING ACTION: ✅What are you choosing to focus on over the next two months? What’s your goal? Remember, you can't hit a target if you don’t know what you’re aiming for. ✅Tell me in the comments below—what’s one thing you’re grateful for? “Always have an attitude of gratitude.” —Sterling K. Brown Happy Monday, and Happy November! I still can’t believe we’re in the final two months of the year. The good news is that a lot can happen in two months when it comes to reaching your goals. Now, you just have to decide what your goals are for the remainder of 2026 ⬇ 🎯Will you continue to focus on overall health in its totality? 🎯Will you focus on maintenance (maintaining your results)? (P.S. The holidays are a great time to focus on maintenance since you have a little more food freedom.) 🎯Will you focus on a slight surplus so you can build muscle—and save your fat loss goals for the beginning of 2027? (P.S. This season is also great for a surplus/building muscle, since you can use the extra food to make big gains! Whatever you decide, I’m here to help guide and support you! We’re going to talk mostly about maintenance this month, so it’s important to show up here if you’re interested in that. Showing up is the first step, and it’s an important one. We’re also going to talk a lot about gratitude in our group this month. As you know, I believe the mindset and emotional work are just as important as the physical work. Overall health is comprehensive—and “healthy” entails more than just your physical health. 💯

TAKING ACTION: ✅Share your four colorful fruits and vegetables today! Remember, two of your choices should be green. ✅Do you know what your triggers are? Let’s talk about it below! It’s the weekend, and if I’ve learned anything as a coach, it’s that many people struggle most on weekends. The truth is, it has nothing to do with the weekend and a lot to do with triggers—often unnoticed ones. It’s time to start paying attention. Awareness is everything. 💯 Take some time today to think about the potential triggers below: 🍽 The weekends are typically a time when you enjoy dinners out, social events, etc. Generally speaking, restaurants and social gatherings serve meals that are high in carbs (sugar) and fat. Not only that, but what do they usually serve first? Bread. And butter. This high-carb/high-fat combo is the perfect storm for overeating. And what do they serve last? Dessert. Again, high-carb/high-fat - and high in processed sugar! If we’re lucky, we’ll consume about a cup of iceberg lettuce doused in dressing and a minimal portion of protein. It’s no wonder this scenario is a struggle for so many! 🍽 If you’ve undereaten or felt deprived throughout the week, your body and brain need and crave nutrients. We often mistake it for “needing food”, but it doesn’t need just any food. It needs nutrients. So while diving into the chip basket hits you with a rush of dopamine and makes you feel better, you aren’t actually giving your body what it needs. Our Color Challenge is a great way to give your body more of the nutrients it’s really asking for. 🍽 Your brain often reverts to what it knows. It feels safe reverting to former ways of thinking. It may still say, “I’ve done well all week. I deserve a break.” Your brain can either be your most powerful weapon or your worst enemy. Our thoughts often dictate our actions, but they don’t have to. Just because you think it doesn’t make it true, and it certainly doesn’t mean you need to act on it. Former ways of thinking are no longer serving you, friend—even though these thoughts still feel very believable. It’s time to start changing your thoughts with intentionality.

TAKING ACTION: ✅Share your four colorful fruits and vegetables today! Remember, two of your choices should be green. ✅As always, share your weekly win below! We feasted. We fasted. And today, we celebrate! 🎉 What. A. Week. If you’ve been locked in this week—and throughout our Color Challenge so far—you have so many reasons to be proud of yourself—and that means you have so many wins to celebrate! 🎉 👉 Did you crush your Color Challenge this week? 👉 Did you eat more on Feast Day without fear involved? 👉 Did you participate in our 24-hour fast? While these are just some ideas, the truth is that the list of possible wins is endless. YOU get to say what you’re proud of, and that’s the beauty of celebrating yourself. So without further ado, let’s celebrate today! ❤

This turned out so good!!! 😋 I’m tired of pecan chicken. IYKYK 🤣 I’ve had soup on my mind, so I decided on chicken and rice. I’m following my gut protocol, so here’s what I did: Shredded Chicken Organic Chicken Bone Broth Carrots Red Onion Zucchini Sea Salt Olive Oil Cooked Rice *Optional* Fresh Cilantro Fresh Lime Boil the chicken in 1/2 water and 1/2 bone broth with sea salt. Let cool and shred. Sauté the onion, carrots, and zucchini in a little olive oil. I wanted to soften them a little. Add chicken, onion, carrots, & zucchini to a boiler. I added just enough of the chicken bone broth to cover it. Add rice. (I didn’t want it very soupy) ***I used new broth, not what I boiled the chicken in. I used to use the same broth for soup or dumplings, but I questioned that tonight. And didn’t have time to research. Grammaw always used the same broth.🤷🏼‍♀️*** I added fresh cilantro 🌿and a good squeeze of fresh 🍋‍🟩 lime. 🤌🏼