Alright, friends! We’re halfway through the month, and I think it’s the perfect time for a little mid-month check-in! 💯 I want to hear how you’re doing with both your nutrition this month and your workouts (including your extra steps this month)! We’re taking advantage of this month in particular to lean out a little before the holiday season arrives. I mention all of this again to drive home this point: 👉The time is now. Friends, the further I get into my own journey, the more important I find that having an annual plan is one of the best strategies when it comes to reaching your goals while also having a little freedom along the way. Trust me, if you take advantage of the next several weeks, you can focus on simply maintaining your results (while eating more) throughout the holidays! I don’t know about you, but that seems like a pretty good plan to me. 😉 TAKING ACTION: ✅ Have you ever considered how having an annual plan might be beneficial for the big picture and your long-term goals?

My goodies for the week.

It’s been a full week of Steps 👟 and I think it’s the perfect time to slow down and discuss the importance of rest days. While today isn’t a rest day, with the extra movement this month, I think this is an important message to drive home. None of it works without proper rest. Resting is as important as everything else. Here are some reasons why: ⬇️ 👉Muscle repair and growth: Muscles are broken down during exercise, but they GROW during rest. 👉Central nervous system recovery: Your central nervous system coordinates your muscle coordination, and since high-intensity workouts stress your nervous system, it needs time to rest so it can do its job. 👉Glycogen replenishment: Intense exercise depletes glycogen stores, which are the body’s primary energy reserves. Rest days, paired with proper nutrition, allow glycogen stores to replenish. ⭐️Giving your central nervous system a break is also beneficial for your overall mindset, as it plays a massive role in your mental attitude, emotional state, and cognitive patterns. Again, rest days are non-negotiable. In fact, they’re a huge part of the bigger picture here. Everything else is done in vain without them. 💯 TAKING ACTION: ✅ What’s the most obvious benefit you’ve experienced by taking rest days?

Give yourself a little grace.

“Every small win gives your brain a spritz of dopamine, the feel-good neurochemical in your brain. Better yet, when we string together a continual series of small wins, you can increase the regular amount of dopamine being released into your brain for more constant joy and pleasure in your work, family, and hobbies.” ~Mihaly Csikszentmihalyi I’ve said it before, and I’ll say it again—we don’t just celebrate small wins each week for the fun of it. Of course, it is fun and that’s important, but everything we do around here is multipurpose. Everything we do is intentional. Even small win celebrations. Especially small win celebrations…💯 According to science, here’s how celebrating small wins improves your brain and your life: ⬇️ 🎉 You gain clarity. 🎉 You remember your purpose with renewed passion. 🎉 You gain confidence and motivation. 🎉 You strengthen your positive psychology. As you can see, celebrating your wins quite literally CHANGES your brain chemistry. It changes YOU. After all, that’s the ultimate goal, right? 💯 TAKING ACTION: ✅ Share your weekly win below today! Everything counts, friends! Maybe you’re crushing your step goal so far this week! If so, that’s a HUGE win! 🎉