TAKING ACTION: ✅ Questions? Drop them in the comments below! ⬇️ Good morning, and happy Saturday, friends! We’ve been discussing why it might be a good idea to give your metabolism a little love this time of year. The truth is that you must do this if you want to continue progressing. You don’t have to do it right now, necessarily, but you must take dieting breaks sometimes so that your metabolism, hormones, and everything else continue to work in your favor. 👌 If you’ve chosen to focus on maintenance or a build during this season, here are a handful of things you can do to get the most metabolic bang for your buck ⬇️ 🔥 Eat more whole foods, especially protein. Protein has the highest TEF (thermic effect of food) and takes the most energy to digest. This means you burn more calories just by eating more protein! 🔥 Strength training for muscle and doing a small amount of HIIT. 🔥 Move your body throughout the day. The more you move your body through everyday tasks, the better your metabolism works for you. 🔥 Focus on the quality and quantity of your sleep. 🔥 Say “No” to drastic dieting. Forever. Remember, it’s important to consume mostly whole food nutrition and keep your activity level up—and lift heavy since you’re providing your body with more food (more energy!). 💥

He wasn’t told to go, he didn’t ask to go. He just got up and went to the alter all on his own. We are so beyond proud 🥹 😭♥️ Hallelujah 🙌

“Conscious eating is a big step toward conscious living.” ~Natasha Pantovic TAKING ACTION: ✅ We talked about metabolism last week, and this week is all about mindful eating. Do you struggle with mindful eating? Does the term feel confusing for you? If so, this week is going to help! I think we can all agree—the holidays are in full swing! From here on out, there’s no escaping the holiday gatherings and parties. If I had to guess, most of us have at least one dinner, work party, or other event every week for the rest of the month. The goal isn’t to miss out on such special events that only happen once per year, but to learn how to navigate them well. So, how do you do this? While there are several practical tips we’ll talk about this week, the truth is that it starts with awareness. It starts with mindfulness. We hear this all the time, but do we really understand what it means? That’s what this week is all about, friends. We must understand this at a deeper level if we desire to act it out. 💯 The good news is that, as the quote above states, if you can master conscious eating, your journey toward conscious living will come a lot easier! Think about it—eating is often one of our biggest struggles. If we can learn how to eat mindfully, we can use the same fundamental ideas to live mindfully—and the holidays are the perfect time to live mindfully. What better time to be fully present, soak in the moments, and make memories that will last a lifetime?! ✨

I had to change my fast window yesterday due other obligations, but I still did OMAD and had a rice & veggie bowl, so it’s a win. I’ve stayed on top of water and absolutely killing it, although I’ve put a tad of lemon in it in addition to my Celtic salt. Over the week, I’ve lost around 7lbs in what I know is water retention. I don’t know that I’ll. Continue to update because I plan to continue for the foreseeable future lol! Y’all pray for me💞

“Understanding our relationship to eating cultivates a lot of insights and helps us start living our highest potential.” ~Natasha Pantovic TAKING ACTION: ✅ Comment MINDFUL below if you’re excited about learning more about mindful eating next week! This topic is going to be so beneficial during the holiday season! We’ve had a big week, friends, as we’ve discussed why the holidays are a great time to focus on amping up your metabolism so that it can work most efficiently for you. Your metabolism is responsible for many things, but the reality is that if it doesn’t have enough food (energy) or muscle mass, its role in burning fat is put on the back burner. That’s why utilizing this time (when you most likely will consume more food overall) is great for focusing on maintenance or even a small surplus. If you do it correctly, don’t worry—you won’t gain much fat (if any). With that said, focusing on lifting heavier and building muscle during this time is also an important piece of the puzzle. If you’re going to take advantage of eating more, make sure you’re putting that energy to good use by challenging yourself in the gym. Again, food and muscle tissue are both important when it comes to having an optimal fat-burning metabolism. 💯 As I mentioned earlier in the week, we’re also going to talk about another important topic starting tomorrow—and that’s mindful eating.