Hey ya’ll…I am moving this weekend AND traveling 2 hours today on top of it 😵‍💫 I hate to do this but I am going to reschedule tonight’s 6pm CST zoom to this coming Sunday, August 30 at 7pm CST / 8pm EST. So sorry 😔 Comment ✅ when you see this!!

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. 👌

Keep going even when it looks like nothing is changing. I promise it’s worth it

TAKING ACTION: ✅Share your weekly win and encourage the person who comments above you today! Let’s lean into our community and celebrate one another! 🎉 ✅Don’t forget to share your nutrition today, and make a plan for your weekend! With tomorrow being a holiday, make sure you have a plan! Here are some healthy July 4th recipes 👉 4th of July Menu: Easy, Healthy Recipes for Your Holiday BBQ - Rachael's Good Eats It’s Friday, and you know what that means! It’s time to celebrate our wins and celebrate one another! 🎉 Obviously, celebrating your personal wins is important. I often explain the science behind why it’s important just as a reminder. But why is it important to celebrate one another? Glad you asked… It really comes down to one thing—the importance of COMMUNITY. You’ve probably heard just how important community is. This isn’t said just to blow smoke. It’s true. We were made to thrive in communities. Belonging is a core human need. When it comes to reaching your health & wellness goals, the importance is no different. Being a part of a community has numerous advantages, according to studies. You can read about some of the benefits in the article attached below. ⬇️ In the meantime, let’s share our weekly wins and celebrate one another—and celebrate our community! 🎉 The Role of Support in Weight Loss

TAKING ACTION: ✅Be honest—is hitting your protein goal difficult or easy for you? Has it always been this way? Let’s share below! You may be wondering why we’re talking so much about protein this week. Trust me, there’s a good reason for it ⬇️ Beginning next week, we’re embarking on a new challenge—Strength + Metabolic Reset. 🔥 If you’re going to reap the benefits of this challenge—if you’re going to build strength and support your metabolic health, protein has to be your priority. No ifs, ands, or buts about it. 💯 Generally speaking, women often have a hard time consuming enough protein. This isn’t my opinion. Let’s just be honest—yummy carbs and fats are just more fun to eat…until they aren’t (if you know what I mean 😉 ). With that said, learning to love protein is possible. Once you trust that it can help you curb sugar cravings, satiate you for longer, and help you build lean muscle tissue, it becomes way more attractive to consume. Trust me on this one…😉 I encourage you to start thinking about how you’re going to meet your protein goals every single day during the challenge. It’s critical. If you struggle with consuming enough protein, here are some great ways to get it in ⬇️ 15 Ways To Increase Protein Intake, According to a Dietitian