If you are on the go, don't particularly enjoy cooking, or just want to switch up your meals, finding a good meal delivery service can be very beneficial. It is also a great time saver, if you constantly feel like you're meal prepping. A lot of meal delivery services can be high in fat/meal, but if you do some research and are selective, you can usually find ones that will work well for you. Here are a few services that we have had success with: Fresh N Lean Weekly Meal Plans: Vegan, Keto, Paleo, Low-Carb (Open Now) | Fresh N Lean Hummus Fit (not a fan of the name, but they have great macros) Hummus Fit | Fresh and Healthy Meal Prep Delivery (myhummusfit.com) Vertical Diet Vertical Diet | By Stan Efferding Prepped and Plated Prepped and Plated (preppednplated.com) 1. Do you like meal delivery services? 2. What have you tried before? 3. What has kept you from trying? 4. What would be the most beneficial part to having a meal delivery service?

No matter how much progress you're making, how much stronger you're getting, how consistent you are with setting new positive habits, low quality sleep can quickly override all the progress you're feeling. So, the question here is how much detail do you put into your daily sleep hygiene? What we do with our sleep is essentially like how we charge our phones. Do you want to wake up in the morning with a 30%50%/70% battery, and then have to scramble to get as much in before you crash, or do you want to wake up with a near 100% charge and know that your meals and habits will take you through the day with plenty of energy? Here is a simple list of my do's optimize sleep quality so you wake up with that near 100% wake score. (If you have an Oura Ring or Whoop Band, you know what I'm talking about) Do - Have your last meal 2 hours or more before bedtime. Digestion can affect sleep. Particularly if you eat a high protein dinner, it will take hours to digest and can elevate your resting heart rate (RHR) - Take sleep/relaxation supplements (Magnesium Glycinate (1-3 caps), Ashwaghanda (1 cap), Prestige Sleep (1-3 caps) I take these about an hour before bedtime. My Oura score improves by 15-20 out of 100 when I take these. https://www.amazon.com/shop/ywfbryce/list/8IZ4VZ3PK2FE?ref_=cm_sw_r_cp_ud_aipsflist_aipsfywfbryce_7W4F9YHKEBKDG29CCQYT https://refer.prestigelabs.com/?af=bd0p8kqj - Have a personal wind down routine. Journaling, meditating, breathwork, praying, reading, talking with your partner. The goal here is to remove screen time in the last hour, relax your mind, and put you in a state of gratitude before you go bed. - Keep your room as dark as possible. Any additional light (particularly from your phone or tv) that you are exposed to is going to decrease the amount of melatonin you are able to produce. Meaning you'll feel groggy and unrested in the morning. - Shut off water and fluid intake 2-3 hours before bedtime. This may sound simple but can be challenging to apply. If we can cut down your middle of the night or 2-bathroom trips, you will get more deep and REM sleep. - Use a Hatch Clock or similar https://www.amazon.com/shop/ywfbryce?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfywfbryce_ZNJS39T73D5F88KM7NKY instead of getting startled out of bed in the morning to your phone and start scrolling, this will give you an opportunity to wake to light and peaceful music or sounds.

Realizing that not every meal needs to be a restaurant/social media quality endeavor. As most of you on here are busy with work:life balance, finding meals that you can enjoy on little prep time is important. Doing bulk protein preps in the crockpot, air fryer, or grill is very helpful. Because protein needs to be the main character of each meal, by switching out your carb sources, you can stay creative with your meals without needing to spend a lot of time building your meals. Here a few of my staple meals that are easy to shift depending on prep time I want to use. Easy Breakfast Protein Source (2 scoops of Protein) - Oatmeal Bowl w/ Berries - Pancakes w/ Oat Flour and Chocolate Chips - Muffins w/ Oat Flour and Banana Easy Lunch/Dinner Protein Source (225g of Shredded Chicken or 225g of 96/4 Ground Beef) - Chipotle Style Bowl with Rice - Tacos - Enchiladas - Burgers - Chili w/ Bread - Stir Fry - Pasta - Salads Condiments I primarily stick with: Salsa (5-25 calories) Low Calorie Marinara (30-60 calories) G Hughes Brand BBQ Sauce (10-30 calories) Mustard (0 calories) Greek Yogurt (25-50 calories & is extra protein) Because my protein source is already prepared, I just need to measure out my macros for carbs to get a nearly identical macro total for each meal. 1. What are your go-to fast meals? 2. Do you prepare each meal individually or do you bulk prep your protein? 3. What's your limit on how many meals you can eat the same protein source before you get tired of it?

No matter what you are seeking in life, where you place your energy is what will be returned to you. Your body, mind, and soul are likely delivering an uncomfortable message to you. That feeling of discomfort is likely a necessary wake-up call, not a reason for us to manifest more stress, anxiety, and trauma. Most of us prefer to avoid confrontational moments but doesn't mean that they aren't necessary. Discomfort is a sign that we need a change. Whether it's received loudly or has been a slow build, whenever it becomes more and more prevalent, the way we've always handled, is likely not going to serve you for the long-term solution. When you're identifying solutions, remember that the label and emotion you give to your situation carries value. If you say, "I'm so stressed out." You will find ways to be more stressed and you will feed into that. If you say, "I have to figure this out." You will find ways to be proactive and find solutions. 70% of the US population is considered overweight by BMI. The problem is not only because junk food is readily available. The problem is in our approach on how we assess challenges. By focusing on the stress, we also focus on finding a stress response. (food, alcohol, drugs, avoidance) 1. Is there anything in your life that is creating conflict that you have formed a negative relationship to? 2. What boundaries have you/can you create to have a better handle on this? 3. Do you give up on things when they become challenging or harder than you thought? 4. What is a WIN solution that you have created better habits in your pursuit?

If you were unable to attend todays meeting, we discussed. -Foods to easy get your protein numbers up. -Ways to use protein powder to aid in sweet tooth cravings (Pancakes, oatmeal bowls, Greek yogurt, Creami) -What’s more important calories or protein? -how to easily adjust meals for tracking on myfitnesspal -what do I do if I’m short at the end of the day?