Travel throws off more than just your schedule. Sleep, hydration, digestion, hunger cues, workouts, routine… all of it shifts. And when things don’t feel “perfect,” it’s easy to spiral into the mindset that your goals are completely off track. A few reminders while traveling (or in a session like May tends to be BUSY and chaotic!) : - Listen to your body - Sleep & recovery come first - Hydration + fueling matter even more - Slow/simple movement is still movement - You do not need extremes to stay consistent We took a red eye last night and today is humbling 😅Instead of forcing a hard workout just to “check the box,” I’m prioritizing what my body is asking for: REST. Today’s focus: - Water + Salt of the Earth - Protein coffee (Cafe Latte, Phormula-1) - Phormula-1 Clear for an added boost - Whole food meals where I can (tacos for lunch) - Bed early to get on time zone and create routine/structure in the "chaos" of travel. Nutrition may not look perfect today, which is exactly why foundations matter most. Fighting against what your body is telling you often leads to the cycle so many people get stuck in: burnout, frustration, poor recovery, stalled progress, resentment toward the process, and feeling like fitness has to be all-or-nothing. Your body isn’t failing you. It’s communicating with you. Thrive>Survive

Success tomorrow starts today. Look ahead at your week and identify where obstacles may arise: extended time out of the house, social events, late nights, early mornings, visitors, busy schedules. Once you see them, plan for them. Time block. Pre-track. Set your water out. Put the book by your bed instead of the phone. Do the hard things early. Whether I’m in a challenge or not, this is the lifestyle I live. Is it perfect? No. But success rarely comes from perfection — it comes from intentional effort. For me, tonight looks like this: • Looking at what’s already in the house • Making sure fruit and veggies are ready for snacks • Taking ground beef, ground turkey, and steaks out of the freezer for the week • Setting up my protein coffee lifeline ☕(Phormula-1 Cafe Latte + collagen + unflavored Dermaval) • Identifying my bedtime early in the day • Filling my 40oz water bottle TONIGHT and putting it by my bed for tomorrow • Time-blocking my entire day When will I: • read and do my prayer / time in the Word • film Thrive30 workouts • run • do kids drop-offs/pickups • eat meals Yes — it takes effort. Everything you want to focus on in life requires effort. I also look ahead to the weekend already: David working, the boys have soccer, and I’m running a half marathon. All positive things — but still potential obstacles if I don’t plan ahead. Planning doesn’t make life rigid. It makes your priorities possible. Quick Reminders for the Week Today is the LAST DAY to receive the Birthday Bonus Gift 🎉 Spend $200+ and get: • a FREE SEEK SOLUTIONS tee • Vanilla + Chocolate Premade Phorm Protein drinks (not yet released!) Order here:https://1stphorm.com/?a_aid=AshlynnDohman Coaching / Challenge Clients • Assessments are due by Tuesday MONDAY (3/9)New Thrive30 workouts drop! IN THE AM Go to: Activity → Menu → Search: "Thrive30: Spring 26 Bridge"

What’s everyone’s goal???

@Kat Olsen @Cassie Moore @Allie Patton @Katie Cope shouting out some new P&E THRIVERS! So happy to have you ladies here, on your own journey but supported by this amazing community! Shouting them out for taking a LEAP, betting on themselves and deciding thriving is the ONLY way in this ONE life. So happy to see each of you taking steps to finding who you were born to be! In the spirit of community, tag a friend who has inspired you or invite them here and share the love in the comments! Big, small, whatever, share it! Photos from our recent community event! Thrive>Survive

Whole-food focused | Easy weeknight dinner ✅ Why I love this meal - High protein for recovery + satiety - Balanced carbs for energy (especially for active women + runners) - Healthy fats for hormone support - Simple ingredients you likely already have 🛒 Ingredients (1 serving) Protein - 5 oz boneless skinless chicken breast Carbs - ¾ cup cooked jasmine or basmati rice(or roasted potatoes if preferred) Veggies - 1 cup broccoli florets - ½ cup shredded carrots - ½ red bell pepper, sliced Healthy Fats - 1 tsp olive oil - ¼ avocado (optional but recommended) Honey Garlic Sauce - 1 tsp honey - 1 tbsp coconut aminos (or low-sodium soy sauce) - 1 tsp minced garlic - ½ tsp grated ginger (optional) - Splash rice vinegar or lemon juice 👩‍🍳 Instructions 1. Cook chicken Season chicken with salt, pepper, garlic powder. Heat pan with olive oil over medium heat. Cook 5–6 minutes per side until internal temp hits 165°F. Slice once rested. 2. Cook veggies In same pan, sauté broccoli, carrots, and peppers for 4–5 minutes until tender-crisp. 3. Make sauce Add sauce ingredients directly into pan. Toss veggies and chicken to coat (1–2 minutes). 4. Build bowl Rice on bottom. Add veggies + sliced chicken. Top with avocado. 📊 Nutrition: - Calories: ~620 - Protein: ~45g - Carbs: ~60g - Fat: ~20g