TAKING ACTION: ✅ Share your weekly wins below and let’s celebrate one another! 🎉 I know today is all about celebrating our wins, and don’t worry—we’re going to get there; however, last weekend, we began discussing the reality that many people struggle on the weekends. As the honeymoon phase begins to seem more like a distant memory, I think we need to continue this conversation and get you mentally set up for the weekend ahead! 💯 As I mentioned last Saturday, I believe the weekends are a struggle mainly for these reasons ⬇️ 👉You’re used to eating out, parties, etc., on weekends. These scenarios typically offer highly palatable foods full of sugar and fat. When you eat them, your brain releases a major splurge of dopamine (the feel-good chemical). 👉Conditioned Reinforcement. Your body and brain remember the time, place, and even potential triggers. The next time you go to that same restaurant on a Friday night, it begins craving that dopamine again; therefore, you eat the food. Do these most common reasons make sense to you? Do they feel correct as you’re considering them? If so, the good news is that you can overcome them—however, the only way to overcome them is to change things up so that your brain can create new habits. For the sake of time today, we’ll talk about some strategies first thing in the morning, friends! Now, let’s go crush our day and, as always, celebrate our small wins! 🎉

"The holidays are a chapter, not the whole book—write it with joy, but keep your story moving forward." ~Unknown TAKING ACTION: ✅ Remember, our “Taking Action” items are listed first—that’s because taking action is the most important, friends! Nothing happens if you don’t take action. ✅ Comment IN below if you’re ready to work on your mindset AND your metabolism this month! What are you most looking forward to this month in terms of your health & wellness journey? Good morning, and happy December 1st! It’s the final month of the year, and I have so much I want to cover with you this month. Considering this is generally a season when people struggle the most with their nutrition and fitness habits, there’s so much to talk about. Two of the main things I want to discuss this month are ⬇️ 👉Why it’s a good time of year to focus on improving your metabolic health (or metabolism), and 👉How to mindfully eat in the coming weeks (and always!) As I mentioned, both topics are incredibly valuable as we navigate the coming month and prepare for the coming new year! While you certainly don’t have to have fat loss goals in January, the reality is that many (if not most) of you will—and I want to help prepare both your mind and body for that over the next 31 days! By focusing on your metabolic health, you will set your body up well for a new phase in January. Secondly, by focusing on mindful eating habits this month, you’ll prepare your mindset. 👌 Get ready for a great month ahead, friends! Commit to showing up for yourself every day! 💯

TAKING ACTION: ✅ After reading today’s post, comment YES if you’d like to start considering your different goals and phases for all of 2026. Having a plan for next year will excite you and give you something to look forward to! The reality is that most people consume more food during the last couple of months of the year. In fact, one study showed that 66% of American adults overindulge during the holidays. I’d be willing to bet that percentage is a modest one. With that said, it seems as though we should use this time to focus on improving our metabolic health (metabolism). When you’ve been in a deficit for a while (more than 12-16 weeks), taking a dieting break will help your metabolism work more efficiently—because remember, food is energy, and your metabolism needs energy to burn fat. 💯 It’s important to note that if you are using this time to maintain your results or build muscle, you should consume mostly whole-food nutrition. As you learned yesterday, whole foods positively affect your metabolism. On the contrary, processed foods do not. If you want to use this time to give your metabolism a boost, eating more junk food isn’t the answer… As we gear up for a new year, I want you to start thinking about 2026. Consider all of the different seasons and plan your year now. Are there times when a deficit would be easier? Are there times, like the holidays, when building muscle makes more sense? Consider these things now, and let’s get a plan together so you’ll be ready! 🔥

TAKING ACTION: ✅ What are your weekend plans? Still celebrating? Need help or encouragement? Share with us below, and let’s chat through it! It’s officially the weekend after Thanksgiving, and the reality is that many of you still have family gatherings to attend. I mean, seriously, holidays are rarely just a one-day event. Can I get an “Amen!”? If you’re still celebrating this weekend, remember that worrying about the past can cause feelings of disappointment and even mild depression. Worrying about the future causes anxiety. Simply focus on where your feet are at any given moment, make the best choice you can—and repeat. 💯 Even if you consumed more calories this past week, rest assured that it’s going to be okay. Even if your pants fit a little tighter next week, understand that you didn’t gain a ton of fat (most likely, the snug-fitting jeans are caused by extra glycogen from extra carbs, which isn’t the same as fat). Trust yourself to jump right back into the game and trust that your body is going to do exactly what it’s supposed to do in the coming days. 🫶 Now, go crush your workout today, and remind yourself that this is just a season of life—and make a promise to give yourself both truth and grace!

TAKING ACTION: ✅ As we wrap up the month, share your main goal for December below. Remember, a good goal is to choose something somewhat challenging, but that isn’t predestined to defeat you. 💯 Tomorrow is December 1st, friends. Can you believe it? That means we have one month left in 2025, and my question for you is— “What are you going to do with it?” Staying focused and disciplined is hard enough on its own, especially during the holidays. I get it. With that said, nobody ever regrets being mindful and at least somewhat intentional during this time of year. Making the most out of the next month will require a healthy balance between excess and restriction. The answer is ALWAYS found in balance, never in extreme excess or restriction. If you desire to make the most out of the rest of the year, check out the tips below! 😘 📌 Make a plan that includes realistic strategies and goals. On the days you aren’t celebrating the Christmas holiday, focus on crushing your nutrition goals! 📌 Prioritize a few non-negotiables. These might include meeting your protein goal every day, exercising at least 3 days/week, drinking only one glass of wine per party, etc. Non-negotiables help keep you accountable, friends! 📌 Consume plenty of fiber, protein, and water before your holiday gatherings to help prevent overeating. 📌 Spend some time enjoying all of the moments that don’t include food. As a society, we’ve made the holidays all about food when, in fact, that was never the intention. Spend time this month focusing on the true reason for the season. 🫶 Take a moment to see what’s coming up in our group this week. ⬇️ - We’ll be discussing mindful eating soon! It’s a topic you won’t want to miss!