Something nobody talks about enough: your posture is affecting your health more than you realize 🧍🏽 Poor posture doesn’t just make you look less confident — it can cause chronic back and neck pain, shallow breathing, poor digestion, and even low energy throughout the day. Most of us are spending hours hunched over phones and laptops. Your spine is taking the hit. Start being mindful of how you’re sitting and standing throughout the day, tiny adjustments add up. A few simple fixes you can make immediately: 🪑 Sit with your hips back and feet flat on the floor 📱 Bring your phone up to eye level instead of dropping your chin 🧘🏽 Add shoulder rolls and chest openers to your daily routine 💪🏽 Strengthen your core — it supports everything You were made to stand tall. Carry yourself like it! 🙌🏽

You were made on purpose, for a purpose. Before you ever stepped foot in a gym, before you ever hit a goal weight or a PR, you were already worthy. Your value was never tied to your performance. So many of us start a fitness journey from a place of punishment — trying to fix something we think is broken. But what if we flipped that? What if every workout was an act of gratitude instead of shame? What if you moved your body because it’s a gift, not a burden? That shift in identity changes everything. You stop trying to earn your worth and start stewarding what you’ve already been given 💛 Move from a place of love. Not guilt. Not fear. Love.

We did not go to the gym 3/4 of our gym days this week… It’s not my favorite thing to happen as I am a coach & feel very adamant about setting a good example for my clients. But did I allow myself to feel worthless or sulk? No. 2 Corinthians 4:16 says “I am strong and my body is renewed day by day.” God knows our hearts. He knows all that we are going through. Even when the consistency doesn’t look perfect, He reminds us that we are renewed every day. So I want to encourage you to remember Gods love instead of choosing to feel bad the next time something like this happens to you. You are not failing, you are not broken. You are more than capable & get new chances everyday thanks to Him🤍 If you need more encouragement, please head over to our classroom to find the prayers & daily confessionals that you need, for whatever season you’re in. Also, please don’t hesitate to reach out to Rudy & I if you need prayer or help! We love you all🫶🏽 Happy Friday!

Recently, a client of mine shared photos of her food from her anniversary weekend. She had a celebratory slice of cake & ice cream (as she should). When I had my check-in with her, she mentioned how she treated it as a cheat day so she wouldn’t feel as bad about the choices she made. This is where I pump the breaks as a coach✋🏽🛑 A “cheat” day is basically a day you throw caution to the wind & eat essentially however you would like. We have all played around with this phrase, even I have used this phrase when I was a new lifter. But I think cheat days need to stop being viewed as cheat days & need to start being viewed as something else👀 Cheating implies you’ve done something wrong. That you are lying about something or keeping it very secretive or feel shameful. This isn’t what we want to think when it comes to food or nutrition. You should like the food you eat. You shouldn’t be miserable when eating well & you definitely shouldn’t feel ashamed for wanting to have a little fun. When you look at it from more of an 80/20 perspective, it helps when you are faced with this way of thinking. The 80/20 rule is 80% of the time you are eating mindfully & with your goals in mind. The 20% is the flexibility portion. Maybe you ran out of your meal prep & have to order out. Or someone invited you to a birthday dinner/party & theres sweets & high calorie foods. Or maybe you just really want an ice cream for dessert while you are out on a day off. That all falls under that 20%. But the purpose is that the large majority of the time you are eating in alignment with your goals while still giving yourself a little bit of wiggle room for those kinds of situations. So don’t feel shame in having a flex day, especially around holidays & celebrations. But remember to practice self control & make the best choices for you💪🏽 Happy Memorial Day to all our veterans👏🏽 We at Temple thank all the men & women who have served our country🤍

The enemy of progress isn’t failure — it’s the story you tell yourself after you fail. Missing a workout doesn’t make you undisciplined. Eating off plan doesn’t erase your progress. One hard week doesn’t define your journey. What matters is what you do next. In Matthew 14:22-33, Peter didn’t stop walking toward Jesus after he begun to sink, he reached out his hand! That’s the mindset we need. Every single day is a chance to reach out again. Get back up. Try again. Keep going 💪🏽