DAY 11 — THIS ISN'T A ONE & DONE😉 You didn't spend 10 days tracking just to get better at tracking. The bigger payout: More trust in yourself. More choice. More TIME + ENERGY FREEDOM! 🥳 Freedom to eat out without thinking you “blew it.” Freedom to go on vacation, enjoy yourself, (without the guilt)and not feel like you have to start over Monday. Freedom to look at your plate, make your best estimate, make a decision and move on with your life. And you're going to use this precision again and again to keep tackling health + body goals. Life changes. Goals change. We get off track. All normal. Instead of starting over: Come back to this SKILL you now have → gather some data → notice what's going on → make ONE next decision. Use AI to help you estimate, do the math and see patterns you might have missed. But YOU make the decision (AI helps to enhance the convenience .. and potential dig deeper but careful not to let it do all the thinking for you. You retain that agency) If you didn't get to finish the challenge, just pick up where you left off. ASK ME for tips on how to recalibrate! One day at a time; one foot in front of the other. You'll find that by day 11 you developed a new skill and put in the reps, to be more confident (less guessing) about meal choices. LAST REPS aka action items: -Explore you WHY: Why do you want a stronger, healthier body and what will it allow you to do more (or less) of? How do you wanna feel? Imagine what it would it look like if you didn't have to worry about clothing fit and energy levels? Check out this resources here (3 min worksheet). Your WHY is directly connected to a healthier lifestyle that's actually sustainable. -WHAT: What's ONE decision you're taking with you? If you want to start tackling a calorie deficit, check out these tips

Hi Fabulous Ladies! Watch the lesson (with bonus material) below then read this short summary: What we track, we can see. What we can see, we can improve. Congratulations on sticking with the 10-Day Challenge. You now have 10 reps under your belt—10 reps of noticing, estimating, learning and making more informed decisions. That's an investment in your health that will keep paying you back for life. It's easy to get impatient, skip steps and jump straight to “Just tell me what to eat.” But when we skip the data, we're still guessing ... and that wastes energy then backfires later. Not you guys! You now know more about what’s on your plate, your patterns, and what your body may need than you did 10 days ago. You built a solid foundation that most people skip. The foundation is step 1 toward building a stronger, leaner body without needing another rigid diet to get there. Here’s another kicker: you’ll come back to step 1 again and again throughout your life. It’s a tool you can use to recalibrate and move closer to your body composition goals in any season of life. Join the Aloha Alyssa Fit Community for the ongoing support in real time. Check out how to partner with me below to make your results go faster

NOW WHAT DO WE DO WITH THE DATA? For 8 days, we CONSISTENTLY (give yourself a high 5) practiced: Notice → Track → Learn → Don't judge Today- we add one more piece of information: Your TDEE. TDEE = an estimate of how many calories your body uses each day. ⚠️ HERE'S THE IMPORTANT PART You may see your TDEE and immediately think: "Great! How many calories should I cut?" Nope -not yet! 😆 Notice that urge then let it pass through you and move away from you.😉 We spent 8 days training our brain to see a number without judging it—or immediately changing what we eat because of it. Your TDEE is not a calorie limit. It's a starting point to help us ask better questions and to decide which action provides the highest ROI. → Am I eating more or less than I thought? → Am I eating enough protein? → Do I eat very differently on weekends? → Am I eating too little earlier, then getting really hungry later? → What is my current eating already doing to my weight, energy and strength? BELIEF UPGRADE: OLD: Find my calories → eat less UPGRADE: Gather data → find the pattern → choose ONE thing that moves the needle the most TODAY'S ACTION: Estimate your TDEE (copy and paste the prompt below into your AI) Then ask: What's ONE decision will give ME the biggest return for my effort? 😂 Less guessing. Less trying to change everything all at once. Tomorrow we'll summarize + synthesize and start building a system you can actually automate and upgrade—and a healthy, strong body you can sustain. ____________________________________________________ COPY + PASTE INTO AI: Act like an evidence-based nutrition coach and help me estimate my Total Daily Energy Expenditure (TDEE). Age: Sex: Height: Weight: Average daily steps: Strength training: ___ days/week Cardio/other exercise: Job/lifestyle activity: mostly sitting / somewhat active / very active Estimate using the Mifflin-St Jeor equation; Give me a reasonable TDEE range rather than one exact number, and briefly explain why there is uncertainty in the estimate.

I like this helpful visual to understand the spectrum of healthy versus ultra-processed food choices. Removes the guesswork!

Today's Lesson: A week ago, one meal may have changed your mood or even been mindless. Today, one meal is simply conscious information. Information has one job: Help us make the next decision a little easier. Not perfect .... just easier. Maybe you noticed: You're already eating more or too little protein than you thought. Dinner is almost always your highest-protein meal. Restaurant meals are more calorie-dense as you imagined. Wine isn't the reason you "can't lose weight." You naturally eat less at lunch than dinner. Those aren't problems! Those are starting points. You don't need ten things to work on. You need one observation that makes one future meal a little easier. That's how change compounds. The Belief Upgrade Method. Data isn't collected to judge yesterday. It's collected to improve tomorrow. Today's Action: Look back at the last 7 days. Complete these two sentences: One thing I noticed is... Because of that, tomorrow I noticed one thing (tip: AI can help and summarize patterns) Only one thing. Keep it small enough that it feels almost boring. Declare it and close the feedback loop below. On Day 9 and 10 I'll teach you how to leverage your data and pattern analysis to get closer to your goals, more efficiently.