Most people live in “problem focus.” “I don’t want to be fat.” “I don’t want to fail again.” “I don’t want to feel tired.” The problem? Your brain doesn’t hear don’t. It just hears the picture you hold. When you focus on what you don’t want, you stay stuck in it. ✨ MindShift Moment: Stop fighting the problem and start creating the outcome. Instead of:❌ “I don’t want to eat junk.” Say: ✅ “I choose to fuel my body with food that gives me energy.” Instead of:❌ “I don’t want to skip my workout.” Say: ✅ “I choose to move and get stronger today.” Instead of:❌ “I don’t want to feel tired.” ay: ✅ “I choose to feel vibrant and focused.” Creation focus moves you toward the life you want instead of just away from what you don't want. 💡 Your Challenge Today: Every time you catch yourself saying what you don’t want ,pause. Flip it. Write down one “don’t want” statement and rewrite it into a “choose” statement. Example: “I don’t want to binge tonight” ➝ “I choose to feel calm and in control after dinner.” Because the truth is: you move toward what you picture. Start picturing what you want, health, strength, vitality and watch how your choices line up. 📝 Extra Credit: Use your Journal That Actually Works to capture your daily “I choose” statements and anchor your mind in creation instead of problem-solving.

One of the biggest reasons people fall off track isn’t lack of knowledge, it’s decision fatigue. Every day your brain makes thousands of choices. Add food decisions on top and by the time dinner hits, you’re done. That’s when takeout, snacks, and "F*ckit....I’ll start again Monday” sneak in. ✨ MindShift Moment: Meal prep isn’t about spending your whole Sunday cooking 27 meals it’s about removing decisions before they wear you down. Think of it like setting your future self up to win!!!! ✅ Simple Ways to Prep Without the Overwhelm: - Cook once, eat twice. Make extra at dinner,tomorrow’s lunch is done. - Batch one thing. Grill a pile of chicken or roast a tray of veggies for the week. - Assemble, don’t cook. Pre-wash greens, cut up veggies, keep easy proteins on hand. - Use containers. Put leftovers into single-serve portions while cleaning up dinner. Small prep = big payoff. Every ready-made option you have waiting saves you from willpower crashes and last-minute drive-thru runs. More Real-Life Prep Examples in THE REAL world: - Going out for dinner? Look up the menu before you go. Decide what you’re ordering ahead of time. Don’t even look at the menu once you’re there,temptation handled. - Headed to a party or family dinner? Bring your own healthy dish or snacks so you know there’s at least one thing you can eat and feel good about. - “No thank you” is a full sentence, don’t owe anyone an explanation for skipping dessert, wine, or Aunt Mary’s famous dip. Smile, say no thank you, and move on. - Pre-pack “grab and go” snacks. Protein bars, beef sticks, nuts, cut-up veggies, protein powder ,stash them in your bag, car, or office. - Batch cook one hero ingredient. Shredded chicken, roasted veggies, cooked ground beef, then use it for wraps, salads, or bowls all week. - Use clear containers. See your healthy options at eye level in the fridge. If you see it, you’ll eat it. - Freeze single-serve portions. Soup, chili, cooked protein, future you will thank you on busy nights.

Let’s be real: you already know how to diet, you could probably write meal plans in your sleep! That’s not the problem. The problem is you’re still chasing the same solution to the wrong problem. 💡 Here’s the truth: Diets fail not because you don’t know what to eat…They fail because your identity never shifts. Your subconscious and unconscious mind, the programs running quietly in the background, are still in charge. They’re whispering the same old story: 👉 “I’m a yo-yo dieter.” 👉 “I never follow through.” 👉 “I’m great at starting, but I always quit.” And as long as that’s the identity you’re running… no plan, no diet, no new shiny thing will ever stick. ✨ MindShift Moment: The real change isn’t in the meal plan. The real change is in who you believe you ARE. When your identity shifts, to the person who follows through, the person who lifts heavy, the person who fuels their body instead of punishing it, the subconscious falls in line. The weight comes off because you’re no longer fighting yourself. ✅ Your Challenge Today: Journal this: 1. What identity am I still holding onto that’s keeping me stuck? 2. Who do I choose to BE instead? 3. What’s one action I can take today that matches that new identity? 4. Because the truth is: you don’t need another diet. You need to become the person who doesn’t need to start over every Monday. You need to become the person who chooses a health and vitality!!!

You’ve heard the saying “you are what you eat.” And the truth is… you are what you absorb. You could be eating all the kale, salmon, and supplements in the world… but if your gut is a mess? You’re not reaping the benefits. And here’s the kicker: poor gut health doesn’t just mess with digestion, it affects and effects your metabolism, inflammation, cravings, mood… and even your thoughts. Yep, your gut literally talks to your brain through the gut-brain axis. If your microbiome is out of whack, you’ll think differently. Foggy, anxious, negative… it all ties back to what’s happening in your gut. 🎯 Gut Support Tips: - Slow down when eating, digestion starts in the brain. Chill vibes only at meals. - Double up on fiber and healthy fats (your gut bugs thrive on it). - Cut down processed foods and sugar (they feed the bad bugs). Get rid of that sh*t. Franken food - Add fermented foods like sauerkraut, kefir, yogurt, and bone broth. - Support with probiotic + prebiotic foods (they’re like fertilizer for your microbiome). - If you’re burned out, swap one high-intensity workout for meditation, walking, yoga, or Pilates. - Stress recovery = gut recovery!! ✨ MindShift Moment: Fat loss/weight loss isn’t just about calories. It’s about communication. Your gut is sending signals to your brain all day long. When your gut thrives, your mind clears up, your cravings calm down, and fat loss actually becomes possible. ✅ Your Challenge Today: At your next meal, slow down. Chew, digestion literally starts in your mouth, breathe, relax and eat without distraction. Then journal this: How do I feel when I eat fast and stressed vs. when I eat calm and present? And remember, your gut is either feeding your future… or feeding your frustration.

Let’s talk about cortisol, the “stress hormone.” Yes, your body needs it in small amounts. But when it stays high all the time? It’s like slamming the brakes on fat loss. ⚡ What Raises Cortisol? 👉 Undereating (low calories & crash dieting) 👉 Too much high-intensity cardio 👉 No stress management, running on fumes all day 👉 Poor sleep & zero recovery 👉 Never taking time for yourself 😬 What Happens When Cortisol Stays High? 1️⃣ Inflammation skyrockets 2️⃣ Thyroid slows → metabolism tanks 3️⃣ Insulin resistance climbs (diabetes) 4️⃣ Other hormones go haywire 5️⃣ Water retention bloats you up 6️⃣ Digestion slows → constant bloating 7️⃣ MORE belly fat (the exact thing you’re trying to lose!) ✨ MindShift Moment: You can be eating clean and training hard, but if cortisol is running the show, your body is literally wired to hold onto fat. Fat loss isn’t just about willpower. It’s about creating safety in your system. ✅ Your Challenge Today: Pick ONE of these cortisol calmers and do it before bed tonight: - Breathe deeply for 5 minutes - Journal your MindSh*t out of your head..take a brain dump before bed!! Flush the MindSh*t - Swap one HIIT workout for a walk - Go to bed 30 minutes earlier - Take 10 minutes for yourself with zero screens Because the truth is your body won’t let go of the weight until it feels safe.