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: ✅Comment LOCKED IN below if you’re ready to crush goals in October as we reduce processed sugar and increase our micronutrient intake! Good morning, and Happy Monday, friends! We’re officially in the last quarter of 2026—can you believe it?! Just last week, I mentioned the importance of finishing strong—and that message couldn’t be more relevant right now as we close out the year. If you want to finish 2026 strong, the time to lock in is now. 💯 Here’s what you can expect in our small group this month ⬇️ 📌Blood Sugar/Insulin Education and how it affects your overall health and ability to burn fat 📌The differences between natural sugars and processed sugars 📌Our small group Color Challenge (more deets coming in tomorrow’s post, so be sure to show up!) 🌈 📌Sugar Detox coming up at the end of the month! October is the perfect month to talk about all things sugar—and with our Color Challenge (consuming more colorful fruits and veggies), we’re going to learn how to offer our bodies the glucose they need without the crazy sugar spikes. It’s going to be a great month here in our small group. Show up. That’s all I ask. Here we go! 🚀 ✨ Reminder: If you’re under the care of a doctor or physician regarding insulin resistance, Hashimoto's, pre-diabetes, diabetes, etc., please continue to follow your doctor’s advice. Nothing stated in this month’s education is meant to be medical advice.

TAKING ACTION: ✅Let’s have some fun today and share pictures of your treats of choice in the comments below! Also, do a leg day workout today (video in comments). This week we have been discussing the importance of taking things day by day, and decision by decision. This helps reduce the overwhelming feelings that come along when we fall off track or worry about the future. With our October programming on the horizon, this strategy is going to come in handy. We’re going to have plenty of opportunities to practice making the “next right step” as we’re surrounded by Halloween candy at every turn. But don’t worry, I’m throwing in an extra little fun challenge this month that will help keep you focused and making the “next right step”! Speaking of sugar, are you planning to enjoy a sweet treat of choice today? If so, I want to hear about it! Let’s have a little fun since it’s the weekend, and share a picture of your treats in the comments today! 🍩 Feel free to share a sweaty selfie as well after you crush LEG DAY! 🤳

TAKING ACTION: ✅Do you struggle with focusing too much on the past or the future? After reading today’s post, can you see how that might be hindering you? Let’s discuss today! This month has been all about getting our steps in, and on a similar note, I want to talk about the importance of taking the next right step in your health & wellness journey. 👟 I’ve heard the saying that depression lives in the past and anxiety lives in the future. When it comes to our health & wellness journeys, I see it all the time. We spend so much time beating ourselves up for overindulging, skipping workouts, etc. I also see so many women worry about the future—worrying about overdoing it at a birthday party, during the holidays, etc. And this, friends, is the exact problem. The best way I’ve found to approach the journey is to focus on the next right step. That doesn’t mean you can’t prepare and plan. But taking it day by day—decision by decision—meal by meal—is a great approach. It’s time to stop the thoughts that keep you anxious or depressed, and the only way to do that is to focus on the present moment—to focus on the next right step. 💯

TAKING ACTION: ✅Do you typically eat the same things throughout the week? Share your secrets (and tips!) below! We always talk about food and recipes on Tuesday, but I want to shift gears slightly today and talk about decision fatigue when it comes to what you’re going to eat. While some of you love to try new recipes and spend a lot of time in the kitchen, many people find themselves completely overwhelmed by too many options. You already know if this is you, and if it is, my advice is to keep your meals simple and repeatable for the most part. That’s not to say you can’t ever stray from the norm, but eating the same meals most of the time really does reduce the overwhelm. 💯 As if decision fatigue isn’t already high, we make numerous decisions around food each day. After factoring in when, where, what, and how much—and multiplying that by every meal and snack, you can see how the numbers add up. By making things automatic, you’re doing yourself a favor. With that said, if you love the recipes I provide each week, great! If they overwhelm you, that’s fine too! Take what you need and go about your day—and always do what works best for YOU! 🫶 Check out this Fall sheet pan recipe with 34g protein per serving! ⬇️ Fall Sheet Pan Gnocchi and Meatballs with Lemon Sauce - Mallory the Dietitian Dinner