TAKING ACTION: ✅Before joining this program, did anyone ever tell you about the importance of taking dieting breaks? Did you understand how long seasons of deficits can negatively affect your metabolism? Let’s talk about it below! “When I started counting my blessings, my whole life turned around.” —Willie Nelson Yesterday, I mentioned that if you do your deficits well, most of your year should be spent in maintenance. Today, I’m going to explain why. ⬇ When you decide to take a break from being in a deficit (fat loss), you will slowly begin to consume more food. And guess what food is? Food is energy, friends! This means you’ll have more energy to increase your daily movement. As you increase your overall daily movement, guess what else happens? Your BMR (basal metabolic rate) improves. Your BMR is basically the number of calories your body burns on a daily basis—even at rest. Conversely, when you diet for too long, your body can adapt by burning fewer calories. In short, taking breaks from dieting and focusing on maintenance helps keep your metabolism healthy and working for you so you can continue to burn fat. 💯

TAKING ACTION: ✅Tell me about your weekly win below—and one thing you’re grateful for! Let’s hear ‘em all today! 🎉 “Feeling gratitude and not expressing it is like wrapping a present and not giving it.” —William Arthur Ward When I read today’s quote, I couldn’t help but think—This is a lot like experiencing wins and not celebrating them… I’ve told you many times before just how important it is to share and celebrate your wins consistently. That’s why I ask you to do so every Friday, as it provides you with an opportunity to slow down and reflect on what went right. Attaining wins is great, but celebrating them is the one thing that motivates your brain to keep going. Don’t believe me? It’s literally backed by science. When you accomplish something and take a moment to celebrate it, your brain releases dopamine, the "feel-good" chemical tied to motivation and reward. That little hit of dopamine tells your brain, "Hey, that felt great. Let's do it again!" Over time, your brain starts looking for more ways to win. Harvard researchers found something similar. In a study of people's daily work diaries, recognizing even little progress was one of the biggest boosts to motivation. The moral of the story is this: If you have a small win, celebrate it, and if you feel gratitude, express it! 💯

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: ✅Tell me below: what's one thing you're grateful for on your health journey RIGHT NOW? ⬇️ “Be grateful for what you already have while you pursue your goals. If you aren’t grateful for what you already have, what makes you think you would be happy with more.” —Roy T. Bennett Yesterday, we talked about the importance of having a clear goal for the next couple of months. As I mentioned, you can’t hit a target if you don't know where to aim. With that, I loved today’s quote because it reminds us to focus on and find gratitude for where we currently are—what we have RIGHT NOW. It's easy to get so focused on the finish line that we forget to appreciate how far we've already come. So today, let's pause and find gratitude in the present moment ⬇️ ✨Your body, as it is today. It carries you through every workout, every busy day, and every hug from someone you love. Your body doesn't have to look a certain way to deserve your gratitude. ✨The habits you've already built. Eating more whole foods. Carving out time for your workouts. Showing up in this space for accountability. YOU built these habits! ✨The knowledge you have now. You understand your body better than you did a year ago, or even a month ago. That's something many people never get to experience. Not to mention all of the knowledge you’ve learned here in this space! ✨Your community. You're surrounded by people who are cheering you on, sharing their wins, and showing up right alongside you. You may have never had a community like this, and that’s something to be grateful for. Gratitude doesn't mean you can’t have goals. It means you focus on enjoying the journey while you get there. Tell me below: what's one thing you're grateful for on your health journey RIGHT NOW? ⬇️ Every Tuesday this month, I’m going to give you a healthier version of some of your favorite Thanksgiving dishes! And since Thanksgiving isn’t complete without sweet potato casserole 😉, check out this Healthy Sweet Potato Casserole recipe! Healthy Sweet Potato Casserole - JoyFoodSunshine

Too pretty not to share from my morning walk!