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 this month for the basics in here. ✅VIP/Veteran Clients: Share with me below—what intermittent fasting protocol are you practicing this month to support balanced cortisol? Also, don’t forget to check out the extra Breathwork session after today’s workout! You know what today is—it’s the day we begin a brand new challenge! This month, it’s all about cortisol and strength, and we’ve strategically created our programming to help you do just that! Here’s how we’re going to improve our overall cortisol balance this month ⬇️ 📌We’re sticking with a 14:10 intermittent fasting protocol to reduce overall stress on the body. Feel free to try a 12:12 protocol if your stress symptoms are higher than average. Ask me if you have questions about an appropriate fasting protocol for you this month. The 14:10 means fasting for 14 hours and having an eating window for 10. The 12:12 is fasting for 12 hours and having an eating window of 12 hours. 📌We’re adding in Breathwork after the workouts on Mondays and Thursdays! *SEE COMMENTS FOR BOTH* 📌And of course, here in our small group, we’re going to talk about all things cortisol and stress. I’ll be giving you cortisol-balancing tips along the way! I think you’re going to enjoy what you learn about cortisol this month. It isn’t the enemy everyone thinks it is. Imbalanced cortisol is where the problem comes in. Fortunately, after this month, you’re going to know exactly what you need to do to get your cortisol levels working FOR and WITH you—instead of against you! 💯 ___________________________________________________________________________________________________ ⬇️⭐️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!

TAKING ACTION: ✅What area of discomfort has become more comfortable for you since joining this program? What still feels a bit uncomfortable? Share with me below! “All great things happen outside of your comfort zone.” —Unknown You’ve probably heard this quote before. It’s easy to have a head knowledge of it, but much harder to implement, isn’t it? It doesn’t matter what area of life you’re trying to grow in; getting uncomfortable is the way to grow and reach your full potential. Learning to get comfortable with being uncomfortable is an important skill that will help you in any area of life. 👉There’s a reason why working out is a little uncomfortable. When your muscles are being torn down, it’s uncomfortable; however, this discomfort is the only way they can grow. 👉There’s a reason why eating the right foods is a little uncomfortable. They don’t call junk food “comfort food” for nothing. 👉There’s a reason why baggy clothes feel more comfortable than shapely clothing. Baggy clothes allow you to hide. Wearing something that is just slightly uncomfortable can help keep you aware of your goals. These are just a few examples that are specific to your health & wellness journey, but at the end of the day, getting slightly uncomfortable is the answer for growth in all areas of your life. By intentionally moving toward things that make you feel a little uncomfortable, you’re preparing your brain and body for greater challenges ahead! Take baby steps and learn to get comfortable with the uncomfortable! 💯 **WORKOUT IN THE COMMENTS** Here is the replay from yesterday's group zoom: https://us06web.zoom.us/rec/share/eslWpXNbSfCser7vXS1akQgzgsHCteKmpd2n_nbQl53q6yQ-IGmPVDD-NcPTkh1R.GvshTroKNCTqHJv9?startTime=1783469041000 Passcode: S8yHA*8N

TAKING ACTION: ✅ We’re on a 14/10 fasting protocol this month, what is your new eating window? What time will you be breaking your fast this month? Tell me in the comments below! Fast 14 hours, have a 10 hour eating window (example: finish eating at 7pm, don’t eat again until 9am the next morning). We’re all probably familiar with oatmeal, but have you ever tried savory oatmeal? Savory oatmeal is just as delicious and gives you the warm feeling that comes from your favorite comfort foods (but without the sugar high/glucose spike). 🙌 The best thing about making savory oats is that anything goes—that means all the toppings work ⬇️ Since oats have plenty of carbs on their own, your main focus when making savory oatmeal should be adding plenty of healthy fats, and you guessed it—protein! Think soft-boiled eggs, edamame, chickpeas, slivered almonds, toasted sesame seeds, and more. If you’d like to add some micronutrient-dense options, try throwing in your choice of sautéed veggies! Add a dash of hot sauce, and you’re in business! The recipe below suggests using steel-cut oats instead of rolled oats due to their chewy texture that pairs well with the toppings. Nutritionally, steel-cut oats are almost identical to rolled oats but are less processed than rolled oats. In fact, they’re the least processed form of oats. Sounds like a win/win all the way around! 💯 Savory Oatmeal Recipe - Love and Lemons P.S. We’ve talked a lot about the importance of protein regarding strength and metabolic health, but it’s also true that healthy carbs are important. Savory oats loaded with healthy toppings are a great meal to have on repeat this month!

TAKING ACTION: ✅Who’s ready to crush the week ahead?! Happy Monday, friends! Today is Day One of our Strength + Metabolic Reset! 💪 This month, we’re focusing on building strength, supporting metabolism and fueling muscle growth. As I mentioned last week, we’re always looking at the bigger picture when creating the monthly programming. We’re intentional with our strategies, and each month’s plan makes up one piece of the overall picture. Our goal is always to help you reach your goals and continue progressing in a healthy and sustainable way. 💯 We’ll learn about and implement the intermittent fasting schedule of 14:10 protocol to support your metabolic health and protein intake. Last week, we talked a lot about the importance of eating enough protein, especially in the coming weeks. Your protein intake will be a major player in whether or not you continue to build strength (and muscle!) and support your metabolic health while in a deficit. We’re going all in this month, and July is going to be HOT, HOT, HOT! 🔥 Who’s ready?! Tell me in the comments below! *workout suggestion in the comments!* PS: don’t forget to comment and engage every day to be #1 on the leaderboard by the end of July & WIN A FREE BE WELL PRODUCT!!! 👏

TAKING ACTION: ✅What are your holiday plans today? Feel free to ask any lingering questions about navigating the holiday below! Happy 4th of July—and Happy 250th Birthday, America! 🥳 *peep my veteran husband making an appearance in today’s video* 😆 Today is likely a day of celebration for you and your friends/family. With it being a holiday that many celebrate, I encourage you to enjoy it while also being intentional with your choices. 📌Take a protein-first approach. 📌Choose side dishes with healthy carbohydrates, like broccoli salad, green bean salad, etc. 📌Hydrate, hydrate, hydrate. 📌Take your own healthy dishes. 📌And of course, crush your workout to fire up your metabolism this morning! Many online resources offer tips for a healthy holiday weekend. Feel free to scan some and pick the tips that work for you! 🧠Mindset tip: Do not allow yourself to think about food all day. This keeps you in a negative feedback loop and keeps you from enjoying a day that’s meant to be enjoyed. If you crush it, great. If you don’t? That’s okay, too. Really, it’s okay. Life isn’t meant to be lived perfectly. It’s simply meant to be lived—as healthy as possible, but certainly not perfectly.