Supplements are a BIG question we get very often. Here's the sitch - they can be useful, they can be necessary, but you need to be doing some things FIRST. 1. Get a blood test. 🩸 Multivitamins can be a catch-all, but could be a total waste of money if you're actually not deficient in any of those vitamins. Some of those you just pee out, while others are fat soluble which means you could be getting more than you need. So...TEST, DON'T GUESS! Find out what vitamins and minerals you're actually deficient in, and then act accordingly. I have a few places I like to get supplements from, listed here: https://shopmy.us/shop/collections/1565538 2. Do the basics. ~Are you lifting weights at least 2x a week? ~Are you drinking at least 1/2 your body weight in ounces of water a day? ~Are you eating 25-35g of fiber a day? ~Are you eating about 1g/pound of ideal body weight in protein a day? ~Are you getting 7-8 hours of sleep a night? ~Are you getting at minimum 5k steps a day? Supplements are meant to SUPPLEMENT a healthy lifestyle. NOT replace it. If you need help with any of these, start with The Metabolic Foundations Program in this Skool Community. It will get you started without food tracking or overwhelming you. Want to schedule your free call to get you started? Book it here: https://link.btcoachingteam.com/widget/bookings/15-minute-connection-call-

Here's a question I got asked: "We are going to be away for 13 days in california for memorial. I won’t have access to a gym or the amount of protein I usually intake. I’m thinking of taking my protein powder. And planing on waking everyday. but will this mess up progress?" In short, it depends, but nothing is irreversible. Likely making new progress won't happen, as you'll have a lot factors outside of your control, nor do you want to stress yourself out unnecessarily. But you can MAINTAIN progress IF you: - prioritize protein at all meals (aiming for 100g/day, even without tracking) - follow this rule: you can have anything you want, but you can't have it all at the same time. So dinner includes, appetizers, wine, desserts, and fries on the side? Pick what you want MOST and swap out the rest for something of lower calories and more nutrient dense. - do some body weight workouts. This means something over nothing! All Premium and VIP Breakthrough Pro members can have access to our travel workout program through the Everfit app. You won't necessarily build muscle this way, but you can maintain. - MOVE! This is usually an easy one on vacation. Keeping steps high will keep that metabolism burning. - Don't forget to drink water! Chug some in the morning, and chug a class or 2 before your meals. Keep it simple. That will get you farther than you think! Any questions about this? Drop them here!

Here’s the answer! In the first video, I show you how I keep track of ingredients when making a meal like chicken cutlet. In the second video, I screen recorded with audio myself logging it into MyFitnessPal! Have any questions about this process?

Hydration works best when it’s built into a system and not left to memory. So here’s how we structure it inside The Breakthrough Blueprint PRO: Step 1: Personal Target Baseline = half your bodyweight in ounces daily. Adjust for workouts, sweating, or caffeine. Step 2: Habit Stacking • Wake-up → first 8-16oz • Meals → 8oz before eating • Work & activity → check-in with your intake...are you getting close? • Evening → finish target Step 3: Your Environment • Keep bottles visible • Pre-fill before bed • Track easily Step 4: Optimization • Electrolytes if sweating • Adjust timing around workouts for energy & recovery We’re doing a 7-day hydration reset on Instagram, so go tap in when you hit your goals starting Monday!! The calendar is attached below!

Like we talked about yesterday, stress is a killer! And sometimes not tracking is the move. But how can you determine when? Here’s how we decide when to scale tracking back or not: ✅ GREEN LIGHT- Full TrackingUse this when: - Life stress is manageable - Schedule is relatively predictable - You have mental bandwidth - You’re focused on pushing progress (fat loss, performance, precision) Goal: maximize awareness and data. ⚠️ YELLOW LIGHT - Simplified TrackingShift here when: - Stress increases - Work or family demands spike - Tracking starts to feel mentally heavy - You notice adherence slipping What this might look like: - Track only protein + calories (or just calories sometimes) - Track only 1-2 meals/day - Use repeat meals or templates - Plate method for some meals Goal: maintain consistency while reducing cognitive load. 🛑 RED LIGHT - No Tracking (Skill-Based Eating)Move here when: - Life feels overwhelming - Tracking increases stress instead of helping - Consistency drops because expectations are too high What we focus on instead: - Protein anchor at meals - Structured meal timing - Balanced plates - Habits you already know work Goal: protect momentum without adding pressure.