TAKING ACTION: ✅Look at your week ahead and let me know in the comments if you see any potential hiccups for Feast Day or our 24-hour fast this week. Let’s get a plan together now so you’re well-prepared and set up for success! We’re stepping into our fourth week of our STEPtember Challenge and in case you haven’t heard—it’s a big week around here! We not only have our monthly 24-hour fast coming up this week, but we also have our monthly Feast Day (which is a total fan fav, by the way) AND our No Background Noise CHALLENEGE starts TODAY and runs through Friday (no music in car, TVs OFF, etc..) and really sit in our thoughts and learn to enjoy the silence which will help with anxiety (long term), nervous system regulation + being able to form actual thoughts. I always like to touch on a mindset topic on Mondays, and today, I want to talk about reducing decision fatigue by having a plan. Decision fatigue is a real thing, and if you wait until the last minute and try to wing it with your diet and exercise, you may find yourself too mentally overwhelmed to focus on your plan this week. 💯 Today, I encourage you to look at your week ahead. What could potentially cause a hiccup on Feast Day? What about our 24-hour fast on Thursday? Note anything that might pose a problem and figure out how you’re going to navigate it. Have a plan. Again, with all of the decisions that come up in a day, waiting to create a plan until it arrives typically doesn’t turn out in your favor. If you know of anything that might cause a hiccup this week, share it with me in the comments below, and I’ll help you think through it! That’s what I’m here for, and I want to see you succeed! 🔥

TAKING ACTION: ✅Share your weekly win in the comments below! I want to hear ‘em all, both big and small! 🎉 “Fight your brain’s negativity bias by appreciating and lingering on the tiny, positive moments you experience day-to-day.” ~Rick Hanson Take a moment to consider these questions today ⬇️ ➡️How many things can you consider as a win this week? ➡️How many things did you consider a failure this week? If I were a bettin’ woman, I’d bet that you can think of a lot more failures than wins… This is because humans are hardwired to focus on the negative. We have a negativity bias, and unfortunately, it causes us to place more emphasis on negative experiences than positive ones. This might be why some of you don’t show up every week to celebrate your weekly small wins. If science is correct, you’re far more focused on what you did wrong than what you did right—and even if you can think of something you did well, you probably brush it off as “not good enough”... Am I right or am I right? While negativity bias is something we all probably struggle with to a degree, the good news is that it’s totally changeable because your brain is neuroplastic—but it doesn’t happen without you putting in some effort. If you want to change your brain to focus on the positive, you must start focusing on the positive—and that means you should start celebrating even the smallest of wins each week. 💯

TAKING ACTION: ✅Share one tip for getting in your protein each day! I want to hear from everyone today! Let’s talk about protein. We’ve discussed why rest & recovery and sufficient carb intake are important with our extra movement this month, but it’s also important to make sure you’re hitting your protein goal every day this month. As you’re well aware, protein is our anchor macro. However, it’s even more critical this month because we’ve increased our activity with our STEPtember challenge. Here’s why ⬇️ 🍽 Extra muscle repair: The added walking increases overall muscle stress on top of your HIIT and strength sessions. Protein supplies the amino acids needed to repair that tissue so you recover better and keep progressing. 🍽 Protecting lean muscle: Higher activity raises your calorie burn. Without enough protein, your body is more likely to break down muscle for energy instead of using fat or food. 🍽 Better recovery & adaptation: Adequate protein helps reduce soreness, supports strength gains, and keeps your body adapting to the new training load instead of just getting more tired. Again, we don’t want our extra activity this month to be done in vain. Protein is always the priority, and especially this month! Check out the simple ways to sneak more protein into your diet! How to Get More Protein: 11 Easy, Dietitian-Loved Tips | The Output by Peloton

TAKING ACTION: ✅After reading today’s post, tell me your favorite thing about our program! I can only assume you know that it works—so let’s share our favorite parts of the program below! ⭐ Yesterday, I encouraged you to reflect on some mindset questions that I believe will help you understand yourself a little better. If you missed yesterday’s post, I encourage you to go back and check it out. Trust me, you’ll be glad you did. Speaking of trust, what I love so much about this program is that you can fully trust it. It works when you follow the strategies, and I can assure you that everything we do is done with careful strategy and intention. We are science-backed, and every strategy and challenge is for your benefit. 💯 Every detail is well thought out, and every detail is intentional. Check out these healthy Fall recipes using seasonal veggies! 😍 50+ Delicious Low Carb Dinner Recipes to Embrace Fall – ChefsBliss

This morning I had every reason not to hit the gym My grandson who is a year old is blessed to be here after his appendix ruptured and became septic. His body was shutting down and had he not got to Cincinnati children’s he would not be here But God !!! I am a praying Nene and momma Before I headed to hospital I hit the gym When life gets heavy I lift heavy Pray for my Karson boy he’s currently in ICU