TAKING ACTION: ✅ If you had to choose, do you prefer HIIT or strength training? Feel free to share all of your likes (and dislikes 😜) today! Don’t be afraid to pick up those heavy dumbbells, friends, and build that muscle! 💪 Remember, we don’t work out to eat, but rather we eat so we can crush our workouts and live our best lives! While you can certainly work out in a fasted state if that feels best for you, eating a nice balance of protein and carbs will indeed set your muscles up for activity. Eating one to three hours before strength training is a good timeframe that will give your muscles plenty of energy for your workout. Some good options are chicken with brown rice, coconut yogurt with berries, oatmeal with banana and almonds, and protein smoothies (like the ones I gave you yesterday!) 💯 Hydrating before and during your workout is important. Hydrating before and during a strength training workout is crucial because even mild dehydration (as little as 1-2% loss of body weight in fluids) can impair muscle function, reduce performance, and increase fatigue. So, drink up, buttercup! 💦

TAKING ACTION: ✅ As always, share a weekly small win or NSV in the comments below! Encourage the person who comments above you today! 🎉 Small wins are the foundation of our big wins.💯 We live in a world where everyone can show off their successes and wins. Now that there’s social media proof of everyone’s shiny accomplishments, it almost feels silly to say, “Hey, I have a small win to share over here!” The problem with this way of thinking is the fact that our small wins are just as important as the ones that feel worthy of showing off. In fact, we can’t have the big, shiny ones without the smaller ones. Celebrating small wins lifts and boosts your confidence. Consider an infant who is learning how to walk. Crawling and here-and-there steps give them confidence along the way. Also, we don’t dismiss their crawling attempts or their first step before toppling over. In fact, we PRAISE them for these small wins! 👏 Your successes should be no different. Small wins also do one other very critical thing that we often overlook—they help us become better versions of ourselves. Every single action or thought that moves you forward, whether big or small, helps you become closer to the person you desire to be. Don’t discount this. It’s a big deal. Becoming who you desire to be is why you’re here! Small wins for the WIN—every single time!

TAKING ACTION: ✅ Let’s have some fun today—who’s a smoothie fan and who isn’t? Either way, smoothies are a great way to pack in the nutrients your body needs! Today let’s talk about something that often gets overlooked when it comes to supporting your health—micronutrients. Micronutrients are the vitamins and minerals found in foods like fruits, vegetables, herbs, nuts, and seeds. Even though our bodies only need them in small amounts, they play a huge role in keeping everything running properly—from supporting your immune system to helping your body produce energy and repair itself. There are around 30 essential vitamins and minerals your body relies on regularly. Many of these nutrients work together behind the scenes to support daily functions and keep you feeling your best. Because the body can’t produce most of them on its own, we have to get them through the foods we eat. While supplements can sometimes help fill in the gaps, whole foods are always the best place to start. Unfortunately, many people still fall short of eating enough fruits and vegetables each day. If you struggle to get enough produce in your meals, smoothies can be an easy and delicious solution. They’re a simple way to blend together fruits, leafy greens, plant proteins, and healthy fats to create something that’s both nourishing and satisfying. So next time you’re at the grocery store, don’t skip the produce aisle! 🍓🥬 If you want a great place to start, check out this recipe: The Ultimate Smoothie Recipe – Vegan + Plant-Protein Packed (whitneyerd.com)