🥛 Whey Protein Types — What’s the Difference? 1. Whey Protein Concentrate (WPC) Most common + budget friendly - ~70–80% protein - Contains more lactose, fats, and carbs - Retains more bioactive compounds (immune-supportive peptides) - Creamier taste Best for:✔️ General fitness✔️ People without lactose sensitivity✔️ Whole-food vibe on a budget 2. Whey Protein Isolate (WPI) More refined + easier to digest - ~90%+ protein - Very low lactose, fat, and carbs - Absorbs quickly Best for:✔️ Lean muscle building✔️ Lactose sensitivity✔️ Post-workout recovery✔️ Cutting or fat-loss phases 3. Whey Protein Hydrolysate (WPH) “Pre-digested” whey - Protein is broken into smaller peptides - Fastest absorption - Often more expensive and slightly bitter Best for:✔️ Sensitive digestion✔️ High-performance athletes✔️ Fast recovery needs 🌱 Other Protein Options 4. Casein Protein - Slow-digesting (forms a gel in the stomach) - Feeds muscles over several hours Best for:✔️ Before bed✔️ Long periods without food 5. Plant-Based Protein (pea, rice, hemp, blends) - Dairy-free - May lack one or more essential amino acids unless blended Best for:✔️ Vegan or dairy-free lifestyles✔️ Sensitive digestion 6. Egg White Protein - High-quality complete protein - No dairy, no lactose Best for:✔️ Dairy intolerance✔️ Clean protein option 🧠 Quick Cheat Sheet - Best digestion: Isolate or Hydrolysate - Best budget: Concentrate - Best overnight: Casein - Best dairy-free: Plant-based or Egg white

•Have you ever heard of “fascia?” It’s this tissue that covers our wntire body, and it has more nerve receptors than your muscles do! With that being said, it’s SO important to give extra time and attention to the actual movements of our body, not just the “weights” on the bar. The WAY your body moves is far more important than the WEIGHT you move. Set the foundation first, then take on the heavier weights. ✨Here’s one of my favorite little foam rolling combos to get you started!

•I’m always on the hunt for healthier “kid-friendly” swaps in our home, and I’m often asked what I have personally tried (as well as my kids)! I’m going to toss out three of my favorite picks below, just in time for Christmas! •”Supernatrual” makes amazing DYE-FREE sprinkles for ALL occasions! •”Miss Jones” is a coconut-based frosting as opposed to seed/canola oils. I have tried their chocolate, vanilla, cream cheese, and even the holiday favorite, PEPPERMINT! •”Sweet Loren’s” sugar cookies are a gluten-free break and bake cookie that actually tastes GOOD! 😆 It pairs well the above additions (frosting and sprinkles!) •The sprinkles can be found online, and most major grocery stores carry the cookies and frosting brands listed above. Try them out and let me know what you think!

•I came across LoveBird cereal last year. The company lovingly sent me an entire box of each flavor so I could sample and share it with my friends! •Cereal isn’t even “cereal” anymore. It’s become so loaded with overly-processed ingredients, sugars, food dyes, etc, that it makes me wonder if we can even call it “food.” •Here’s to LoveBird! Minimal Ingredients, REAL ingredients, and something I absolutely feel confident sharing with my health fitness community. Have you tried it before?

•Per requests from a few of our community members, here is a 5 minute foam rolling routine I very often throw into my workout regime. Foam rollers can easily be found on Amazon, and I would suggested purchasing one that is a decent “density” as we all have different body lengths and weight. Start with a smooth surface roller before adding in one with ridges or grooves on it! Click on the link below for the routine! https://youtu.be/hEFRhwomQh8?feature=shared