Most of us were only ever taught two options: 1) Satisfied… usually a little too full 2) Starving… the “quick results” narrative we were sold But there’s a third option no one talks about. The “hunger sweet spot” = feeling hunger without being depleted—where your body runs efficiently and inflammation stays lower. Here's what I've used to leverage that "hunger sweet spot" 1. Eating enough calories and 50g protein before noon 2. Hydrating all day (don't confuse thirst for hunger) 3. Being proactive in my tendency to stress eat after 2pm 4. Distraction with healthy habits-walking, phoning a friend, consuming vegetables instead of social media😉 Where do you spend most of your time—slightly hungry and in control, or pushing it until you’re starving?

Shoutout to @Nicole Morita for inspiring all of us. In the past 1.5 years, she’s increased her strength and boosted her bicep curl by 40%. That's amazing! For example, I've been doing the same 18 lb bicep curls for about 6 months now! Here’s how she did it: Consistency over perfection As a busy mom, her schedule isn’t predictable. Instead of trying to follow a program perfectly, she used it as a guide and built her workouts around pockets of time throughout her day. Mind–muscle connection (focus + energy) She put her focus and energy on the muscle she was training. Where your energy goes, your body follows. Just like driving or surfing—if you keep looking at what you don’t want to hit, you drift toward it. When you shift your eyes and energy to exactly where you do want to go, the car, the board, your body follows. No more mindless reps and wasted time and energy currencies. We get to double our ROI for the same amount of effort in less time meaning your waistline and muscle definition will appear in half the amount of time! Can I get a "woot"!!??

Fourth and final week of the inaugural round of the Muscle-Building Challenge. 💪 We laid the “bricks and cement” of a solid body—now we get to the fun part -design and refine with calorie customization for fat loss. If the above is you, April’s fat loss challenge (premium tier) is where it gets exciting. You’ll learn the system of how to lean out (without suffering)—even on vacation, during caregiving, and in the middle of chaos—while keeping your hard-earned muscle. If you’re still building your muscle foundation, and not quite ready for April’s Get Lean Challenge, that’s also a huge win. 𝗬𝗼𝘂’𝗿𝗲 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗮 𝘀𝗼𝗹𝗶𝗱+𝘀𝘁𝗿𝗼𝗻𝗴 𝗯𝗼𝗱𝘆—𝗮𝗻𝗱 𝘁𝗵𝗮𝘁’𝘀 𝘄𝗵𝗮𝘁 𝗹𝗲𝘁𝘀 𝘆𝗼𝘂 𝘄𝗮𝗹𝗸 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗸𝗶𝘁𝗰𝗵𝗲𝗻 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗼𝘃𝗲𝗿𝘁𝗵𝗶𝗻𝗸𝗶𝗻𝗴, 𝘁𝗵𝗿𝗼𝘄 𝗼𝗻 𝗰𝗹𝗼𝘁𝗵𝗲𝘀 𝘁𝗵𝗮𝘁 𝗳𝗶𝘁 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹 𝗴𝗼𝗼𝗱, 𝗮𝗻𝗱 𝘁𝗿𝘂𝘀𝘁 𝘆𝗼𝘂’𝗿𝗲 𝗱𝗼𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝘀 𝘆𝗼𝘂 𝗵𝗲𝗮𝗿𝘁 𝗮𝗻𝗱 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺 𝗹𝗼𝗻𝗴-𝘁𝗲𝗿𝗺. We’ll be here when you’re ready for the lean phase at any time-you get to choose because the challenges keep running all the time! Tune in to tonight’s call to learn more about April’s Get Lean challenge and hear about 𝗠𝗬 𝟭𝟬 𝗪𝗘𝗘𝗞 𝗘𝗫𝗣𝗘𝗥𝗜𝗘𝗡𝗖𝗘 𝗠𝗜𝗖𝗥𝗢-𝗗𝗢𝗦𝗜𝗡𝗚 𝗪𝗜𝗧𝗛 𝗔 𝗚𝗟𝗣-𝟭 (Replay will be uploaded into the Muscle Challenge Course within the classroom!)

Talk about protein + probiotics + calcium for the win. A true superfood. Have you tried greek yogurt this way? 1) a sub for sour cream in our tacos, baked potato and burritos. 2) in a smoothie with whey protein and frozen berries. 3) half and half mix with cottage cheese and fruit. 4) mixed with ranch powder seasoning for a healthy but oh so YUMMY dip 5) mixed with some ranch powder + avocado oil + apple cider vinegar + milk or water for a healthy dressing 6) mixed with mayo for chicken, tuna, egg salad sandwiches (1/4 part yogurt + 3/4 part mayo) How do you do your greek yogurt? (Thank you to @Melissa Boster and Dyanne Joyer in the menopause skool for inspiring this post!)

Good question @Elizabeth Wong because it’s a common one so thank you for the reminder. Doing a vertical pull like a lat pulldown or a pull-up can seem tricky without equiptment like cables, bands or racks … try this as an alternative. And let me know how your shoulders and your core feels afterwards!https://youtu.be/S0iVI-35ZOI?feature=shared