Happy Friday Fabulous Friends! I noticed some ladies are still unsure of what to eat and how much. This will give you a handy starting point. Once you have this locked in, then I can teach you how to tweak this in order to meet your specific goals (fat loss, muscle gain, both simultaneously, etc) Meal building 101: 1. Center meals around a high quality protein source (hint and see below: peanut butter is not a protein source; it contains trace protein) 2. choose and portion your veggies 3. choose and portion your carbohydrates Do you know how to categorize your foods as protein, carb, fat (this is a trick question)?

A lot of women have difficulty connecting with and properly engaging their core. Pregnancy and childbirth, whether vaginal or C-section, can make this even more challenging. In some countries, postpartum pelvic floor rehabilitation is part of routine care. Here in the U.S., many women are left to figure it out on their own. Why does this matter? Your core does more than give you defined abs. It helps stabilize your spine and transfer strength through your entire body. A weak core is responsible for many physical ailments like back pain and incontinence. Before you can strengthen it, you need to learn how to engage it. Try this simple test in the video. It's a great starting point to see how well you can connect with your core—and begin building the awareness and control needed to strengthen it.

Sometimes the best way to get more out of your workout is to bring someone with you. 💪🏽 Grab a partner for your next lifting session. The accountability might be just what gets you through those extra reps and sets you would’ve talked yourself out of if you were alone (that's how it works for me). Think of them as extra deposits into your health bank where your gains compound. 📈 Try this 45-minute workout next time you wanna build your booty with your bestie: • Side-lying weighted hip abductions x 3 sets • Hip thrusts x 3 sets • B-stance RDL with rotation x 3 sets A few tips: Train close to failure. Aim for ~2 reps left in the tank. Brace your core. Why glutes? Because strong glutes help you run, lift, climb, play and get off the floor with ease. And yes… they also build that strong shape you love in your pants. For the full workout library, click here! Ask me what you should work on! Which moves will you do this week? Post it below, then circle back here to declare your completion and complete the habit loop: cue --> behavior --> reward 🙌

The smoothie I make my kids almost every day. I’m mostly looking for an easy way to get fiber, protein, probiotics + quality calories into them to start their day so I worry less about their rest of the day nutrition. (see dairy/nut free subs below) 🫐 Frozen berries 🍌 ½ banana 🥬 half a handful of spinach 🥦 A little leftover broccoli if I have it. Key word: little. They cannot taste it 😂 🥣 ~¼ cup full fat A2 yogurt 🥣 ~¼ cup cottage cheese 🥛 Milk + protein powder OR about ½ a premade protein shake 🥜Tablespoon of peanut butter and a bit of honey. *** this makes it taste extra good 💪 Creatine **For those who avoid dairy, sub with nut milk, a plant-based yogurt, a plant-based protein** **For those with a nut allergy, consider Tahini (sesame seeds) or Sunflower seed butter** Add enough liquid to cover the frozen ingredients and blend. I don’t measure this perfectly. Protein. Fiber. Fruit. Veggies. Probiotics. Quality calories. That’s a pretty good win before they even leave the house. My husband and I have a little jigger of the leftovers! Enjoy the visual below that AI helped me create to keep things visually appealing! (missing from image = peanut butter + honey) How many of these ingredients do you keep as staples in your pantry/fridge/freezer? Will you make this?

As we head into a potentially busy (or slow) weekend, what's everyone CHOOSING to eat? (Photos totally optional for those who feel like phones take away from the joy of mealtime. 😉) OR, do you choose a non-meal "anchor" as you gear up (or down) for your weekend, like: an affirmation, a prayer, a walk, 2 cycles of breaths, etc etc? Post the first thing that comes to mind ... a word, a sentence, a photo of your favorite human, animal or nature "anchor". Let's proactively dose ourselves with some inspiration and collective wisdom as we head into the last weekend of August!