but I’ve decided to close the community. First, I want to apologize for the quiet over the last few weeks. After coming back from a retreat, I found myself reflecting deeply on what I want to create, how I want to show up, and what really makes the biggest difference for you, and for me. As a solopreneur, I wear all the hats coaching, editing, content creation, admin and like many of you, I’m constantly asking, “Where is my energy best spent? What actually helps people move forward?” This community was built to be a low-barrier way to help people live healthier, stronger lives. But the truth is… it hasn’t been doing that as powerfully as I’d hoped. And I realized something we probably all know deep down: When something costs nothing, it often gets treated like it’s worth nothing. It gets saved, shelved, and forgotten another scroll-past post, another thing to “get back to when life slows down.” I’ve been there myself. I’ve saved hundreds of workouts and recipes. I thought information alone would fix the problem but it wasn’t until I invested real time, money, and focus into coaching, retreats, workshops, and certifications that things truly shifted. That’s when I started taking myself seriously. That’s when I saw lasting change. And I see the same pattern in my clients too. One said to me recently: “It wasn’t until I invested in working with you that I actually followed through.” They’d tried everything before, but what changed wasn’t the plan it was the commitment. Now, I fully understand that not everyone has the means to invest in coaching or programs. I don’t come from money either, and I’ve always been committed to sharing free, high-quality resources where I can. That won’t stop. But where my energy is truly needed and where I can offer the most transformation is in the deeper work I do with my coaching clients, my group workouts, and the retreats and workshops I’m (co)hosting. To everyone who’s been part of this space whether you’ve observed quietly, engaged regularly, or helped shape the community in the early days thank you. Genuinely. It means a lot.

Here’s why protein is your fat loss secret weapon (and why not all protein sources are created equal): 1. Protein keeps you full for hours Compared to carbs and fats, protein is the most satiating macronutrient. It slows digestion, keeps blood sugar stable, and signals fullness to your brain via hormones like GLP-1 and leptin. You’ll feel satisfied without needing snacks every 2 hours. 🔥 2. Protein helps you burn more calories (yes, really) Your body burns about 30 calories just to digest every 100 calories of protein. That’s called the thermic effect of food, and it gives you a metabolic advantage without doing more cardio. 💪 3. Protein protects your muscles When you're in a calorie deficit, your body breaks down muscle and fat. More protein = more muscle retention and higher metabolism. That means a leaner look, better strength, and less rebound weight gain. So what should you eat? Focus each meal around a primary protein source foods that deliver at least 1g of protein per 10 kcal. These are the most efficient, especially on a plant-based diet: ✅ Tofu ✅ Tempeh ✅ Seitan ✅ Vegan protein powders ✅ TVP ⚠️ Beans and seeds are great too but keep in mind: - Beans are carb-dominant - Seeds are fat-dominant - Hemp seeds are an awesome protein booster, but still primarily a fat source Use them to complement, not replace, your main protein at meals. Comment PROTEIN for my high protein grocery list so you know exactly what to buy to build muscle and lose weight.

You don’t need to starve or track to lose weight, but you do need to focus on some key habits. Here’s how to do it: 🍽 1. Start with the Magic Meal Formula Every plate = - ½ plate fiber (veggies, greens) - ¼ plate protein (tofu, tempeh, lentils) - ¼ plate carbs (rice, potatoes, sourdough) - 1 tbsp fat (seeds, nuts, olive oil) This balances blood sugar, supports fat loss, and keeps cravings down, without tracking. ⏳ 2. Eat slowly to actually feel full Here’s what most people don’t know: It takes about 20 minutes for your brain to register fullness. This happens when your “I'm full” hormones, GLP-1 (yes the one from the famous weight-loss drug Ozempic) and leptin signal your brain, and ghrelin (your hunger hormone) starts to decrease. ✅ Put your fork down between bites ✅ Chew thoroughly ✅ Stop at 70-80% full Slowing down your eating also improves the breakdown of food, digestion and nutrient absorption. ⏱ 3. Keep consistent meal timing Your hunger hormones love rhythm. Eat within 1–2 hours of waking up, and finish eating at least 2–3 hours before bed. This stabilizes appetite, improves sleep, and prevents energy crashes (and snacking at night). ✨ Bonus Hack: Regulate your nervous system daily Cravings, bloating, and emotional eating often come from a dysregulated nervous system stuck in survival mode. As the parasympathetic side controls your rest and digest functions. Simple fix: 🧘‍♂️ Try 5 belly breaths (inhale 4, exhale 6) before meals 🚶‍♀️ Walk for 10 minutes after eating 💤 Stretch or breathe before bed to calm the body I created a workshop, showing you step-by-step how to get fit and lose weight without counting calories. Want access? 👉 Comment "FIT" below.

without hours of meditation, therapy, or supplements." Feeling overwhelmed, overstimulated, or stuck in your head? Before you try another productivity hack or hit burnout again… Take 5 minutes & breathe with me. I created a guided audio for those who cant seem to catch a break from their thoughts, those feeling overwhelmed or those who try to “think” their way out of stress… but it never works. This physiological sigh + diaphragmatic breathing sequence will: ✅ Regulate your nervous system ✅ Lower anxiety within minutes ✅ Reconnect you to your body ✅ Give your brain space to think clearly again No tracking. No cold plunges. No fluff. Just breathing done right. 🧠 Ready to stop self-sabotage and shift out of fight-or-flight? Comment “BREATHE” and I’ll send it to you.

I read a quote this morning that hit hard: “Your next move matters more than your last mistake.” Yesterday, I shared a story I haven’t told in full before about burnout, losing myself, and starting over. It was uncomfortable, but important. Because the truth is… we all go through sh*t. The difference? Some stay stuck there. Others use it to rise.👉 Watch my story here If you’re feeling stuck, here’s what might be happening: - You think you need to be “ready” before taking action. - You’re ashamed you fell off track (again). - You’ve got so much on your plate, your health keeps slipping. - You’re still trying to push through instead of regulating your nervous system first. But what matters is this: Not the setback, but the response to the setback Not the spiral, but the decision to break it. If you’re ready to break the cycle and actually create momentum again, I’m offering a few free strategy calls this week. 👉 We’ll get clear on what’s holding you back and map out your next move. DM me or drop a comment with “STRATEGY” and I’ll reach out.