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.

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.

Almost 8 years ago, I hosted my first boot camp in Maastricht (the Netherlands). To be honest, it was just a group of my old coworkers showing up 😅 Fast-forward, now in Maribor Slovenia, we are doing it again! In between, I hosted workouts in Barcelona and Gran Canaria. The many changes, different countries, and nationalities gave me much perspective and unexpected lessons. Heres my top 3: 1. It’s easy to show up when it’s easy. It matters when it’s hard. Yesterday it rained. The forecast said “stay home.” But the people who came? They reminded me why we do this. Growth doesn’t happen when everything is perfect. It happens when you show up anyway — for yourself, for your goals, for your future. 2. Fitness is just the surface. It’s really about building who you are. I’ve seen it over and over. You don’t just get stronger legs or a fitter body — you get a stronger mind. You learn to trust yourself. You learn that you are the kind of person who follows through, no matter what. That’s what changes your life, not just your body. 3. You become, what you surround yourself with. When you’re around people who also want more for themselves — not just physically, but mentally, emotionally — you rise too. You realize you’re not doing this alone. And that energy is what keeps you going when motivation fades. As a good friend taught me: "Alone you go faster, but together you go further" I appreciate everyone for being on this journey together