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 :) Share your weekend plans with me today! Who’s ready to begin a new month and a new challenge?! It’s officially the weekend, and as we prepare for a new challenge this month, it’s time to start transitioning our thoughts towards what you want to accomplish in August. We have five months left in 2026, and as we’ve discussed already this week, it’s time to focus on finishing the year stronger than we started it. Remember, how you finish is arguably more important than how you begin… Staying with the theme of “strength”, you’ll be excited to know that on Monday, we’re moving into one of our most exciting themes yet—our Cortisol & Strength education!! If you’ve been around for any length of time, you already know that ‘cortisol’ is a hot topic in the social media space—and for good reason. With that said, there’s a lot of misinformation out there, so we’ve decided to teach you the ins and outs of cortisol in August and how it affects your ability to sleep well, manage stress, shed unwanted fat, build strength, etc. 💪 Speaking of cortisol and strength, did you know that strengthening your lower body muscles on LEG DAY can positively affect your cortisol? I don’t want to get into the weeds just yet, so for today, just trust me and let's do a LEG DAY workout! 🔥 (see comments for workout) ______________________________________________________________________________________________________ ⬇️⭐️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 ⬇️:

I seen Aleiah’s story on FB of her avocado toast and it made me want some. 🤣 I made mine a little different and added some homemade mayo (used avocado oil for the oil) and basically some guacamole on top also on sourdough bread. Sometimes I’ll add some cut up spinach to it too but I didn’t have any today. 😊 I’m taking a D3 and K2 supplement and have to have a healthy fat with it.

Look what came in!!! Now I’m waiting on the tea to get here. I’ve never had hot tea, so I need all the “tea” on how to fix it so I’ll be ready when it comes! I ordered the Sleep Well and the Be Well tea. I ordered the tea cup from Discount Divas. It’s listed as pink, but it’s more of a melon color. https://discountdivas.com/products/id/75074?shared=1&referrer_id=990553&referral=RNKNGREF

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 :) ✅VIP/Veteran Clients: Tomorrow is Feast Day! Drop any lingering questions below! Yesterday, we talked about the importance of finishing this last week of the month (and challenge) strongly. One way to finish strong is to fuel your body well tomorrow and use the energy to lift heavier weights. That’s not the only way to finish strong, however. We also build our capacity for mental strength each month by leaning into an extended fast. If you haven’t noticed by now, we’re always working on both our physical strength and our mental strength! 🙌 Since today is usually reserved for recipes/nutrition talk, another way to finish strong is by eating enough—you guessed it—protein! Here are three primary ways protein helps build strength ⬇️ 💪Muscle repair and growth 💪Faster recovery 💪Preservation of lean mass With all of the strategies you have this week—protein, Feast Day, our 24-hour fast, and our metabolic finishers—you have a toolbelt full of tools to help you finish the week STRONG! 🔥 Speaking of protein, check out this BBQ chicken thigh recipe with 31g of protein per thigh! ⬇️ Crockpot BBQ Chicken Thighs ______________________________________________________________________________________________________ ⬇️⭐️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 ⬇️: 🍽 WHOLE FOOD NUTRITION: I’ll explain this more in the coming days, but for today, think about it this way ➡️ If it came from the ground or had a mother, it’s fair game. Think about what you’ll find on the perimeter (outer ring) of the grocery store (protein sources like chicken, beef, fish, and fruits & vegetables). Try to reduce the amount of processed and prepackaged foods found in the inner aisles of the grocery store. Check out our app resources to learn more!