TAKING ACTION: ✅STEPtember challenge this month! More details to come. ✅September is a transitional season into fall and when our bodies innately want to slow down and reflect- who is interested in doing a one-week No Background Noise Challenge this month?! Let me know in the comments!! Happy Monday, friends! Can you believe September is right around the corner? Wild, huh? 🤯 The good news is that next month also brings something else—our STEPtember Walking Challenge! This is one of the most fun challenges we do all year long and is the perfect way to ramp up our daily activity, improve our overall health, and shed a little extra fat! (Hopefully September is also going to bring some cooler weather, but I digress. 😅 ) We’re going to have a lot of fun this month, and of course, we’re going to learn! I’ve done my research and am collecting the most valuable (and interesting!) information on the benefits of walking—and I can’t wait to share it all with you! I encourage you to take advantage of our programming this month. This month’s activity (or lack thereof) will set you up and help you build habits for the upcoming holiday season. Now is the time to dig in, friends. Let’s go. 🔥

TAKING ACTION: ✅Comment DONE below after you get your steps in today! 👟See details below!! “Walking is the most ancient exercise and still the best modern exercise.” —Carrie Latet There’s no denying that there are many wonderful ways in which we can move our bodies. The possibilities are endless; however, I want to point out one thing today. Before there were fitness gyms—before there were weight machines and ellipticals—before there were dumbbells, workouts on demand, sports, or anything else, there was one thing—walking. As the quote says, “Walking is the most ancient form of exercise.” And this is exactly why we’re focusing on our steps this month! 👟 We are all aware that walking is a great exercise, but I can almost bet you haven’t considered that it's actually the most ancient form of exercise or movement. That has to stand for something. We are meant to move in this way, and the best part is that for most, it’s a completely natural form of movement. While it's no secret that walking is a great (and simple) form of exercise, its benefits actually extend beyond weight control. If you have time for a little extra learning today, check out the website below for more benefits of walking and getting in your steps! ⬇️ 6 surprising health benefits of walking - BHF ________________________________________________________________________________________ 🚶‍♀️ BE WELL STEP CHALLENGE! 🚶‍♀️ Okay, y’all! We’re starting a step challenge, but I want you to understand something before we begin: This is NOT about everybody hitting 10,000 steps a day. We all have different starting points, different schedules, and different bodies. The goal of this challenge is to get you moving MORE than you are right now and start building a habit that you can actually maintain. Here’s how we’re doing it: For the first 2–3 days, pay attention to how many steps you normally get in a day. That’s your baseline.

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ✅VIP Clients: Tell us one stress-reducing tip you practice and find beneficial! Let’s share today! If we’re going to talk about cortisol, we have to talk about stress… It’s important to know that some stress (short-term) can actually be beneficial for you. Things like exercise, riding a roller coaster, or even intermittent fasting offer short-term stress that can add to your life. Unfortunately, chronic stress elevates long-term high cortisol levels, which we already know leads to chronic health issues, sleep problems, and yes, the inability to burn unwanted fat. While we can’t eliminate all stress, the goal is to find natural strategies to reduce stress—especially in the evenings when we want our cortisol levels to be lower. Check out this great article with tips on how to quickly reduce stress ⬇️ How to relieve stress quickly (in 10 minutes or less) — Calm Blog ___________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Today, I want to know which of our foundational strategies you are feeling most comfortable with? Which one (or ones) are beginning to feel like second nature for you? The good news is that they will all begin to feel like second nature soon. You’re doing the things. You’re changing your life. 💯 🚀 Intermittent fasting 🚀 Whole-food nutrition 🚀 Weekly workouts ⭐️Before we wrap up, I want to discuss one more important thing—the difference between weight loss and fat loss. There’s a difference. Weight loss refers to a reduction in overall body weight, which can include fat, muscle, water, or other tissues. Fat loss specifically targets the reduction of body fat while aiming to preserve muscle mass. Weight loss can occur quickly through methods like dehydration or extreme dieting, but fat loss is typically slower and requires a combination of proper nutrition and exercise. Focusing on fat loss rather than just weight loss promotes better health and body composition. Weight loss is irrelevant without considering your fat percentage. We want fat loss—and that’s another reason I encourage you to stay off the scale. The scale can’t measure your fat loss. 👌

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ✅VIP Veterans: Share a sweat leg day selfie! Selfie—or it didn’t happen…😉 ✅Crush your leg day workout today- workout in comments!! It’s officially the weekend, friends! Over the last three weeks, we’ve covered cortisol and strength. Every strategy this month so far has been implemented with both of these things in mind. Next week, we’re going to wrap up the month with my favorite topic—mindset work. The reality is that you can have all the tips. All the strategies. All the education. But if your mindset isn’t in the right place, the tangible strategies won’t work. 💯 We’re wrapping up summer, and it’s time to buckle down and get intentional before the holiday season arrives. The time is now, friends. If you’ve been putting it off, next week is all about getting your mindset back in gear and ready for the remainder of 2026. We also have our monthly Feast Day and 24-Hour Fast coming up—get ready for an incredible week to close out the month! Let’s GO! 🙌 ___________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ ⭐ Remember, there is NO guilt when you live this lifestyle. We believe in a SUSTAINABLE lifestyle that teaches you how to have an occasional treat without sabotaging your goals. If you eat a meal that doesn’t follow your nutritional plan: Refocus, readjust, and make the next healthy choice! NEW CLIENT ACTION ITEMS: ✅Comment HERE if you’ve been showing up for yourself the last three weeks and are proud of yourself!

TAKING ACTION: ✅Share your weekly wins today! 🎉 We’ve talked about cortisol. We’ve talked about how healthy fats support cortisol. We’ve talked about strengths. We’ve talked about how carbs support both cortisol and strength. Today, however, all we’re talking about are our weekly wins and NSVs (non-scale victories)! 🎉 I have to throw this in there—celebrating your wins consistently and frequently can help reduce the effects of stress, which in turn can help with your overall cortisol. It may seem far-fetched, but celebrating small wins—whether daily or weekly—triggers dopamine release, which can counteract the effects of prolonged cortisol exposure. 💯 The good news is that YOU are in control of whether or not you decide to celebrate yourself. Celebrating your wins is a simple strategy you can adopt daily or weekly—and the payoff is well worth it. If you aren’t consistently celebrating your wins, I have to ask you—what are you waiting for? 🎉