TAKING ACTION: ✅Tell me in the comments below—who loves watermelon?! What’s your favorite way to eat it? 🍉 When sweet meets salty…🍉 Summertime is the perfect season to cut open a ripe, juicy watermelon. Not only are they sweet, but they’re also extremely hydrating because they’re around 90% water. If you grew up salting your watermelon, you’re going to love the recipe below. Watermelon salad with feta and basil is the perfect dish to throw together on a whim or for a poolside gathering. Because this recipe is low in protein, you already know what I’m going to tell you—pair it with a protein! This dish pairs well with any summer protein like burgers, salmon, or shrimp! Opting for a healthier treat like this watermelon salad is a great choice if you’re still working toward your fat-loss goals. Don’t get me wrong—you can still progress living by the 80/20 rule; however, choosing healthier treats sometimes will help you cut the sugar cravings faster and keep you on track toward your goals! 💪 The BEST Watermelon Feta Salad | Healthy Fitness Meals ⭐️Watermelon is a great choice, even on low-macro days! One cup contains fewer than 40 calories and only about 7g of net carbs.

TAKING ACTION: ✅What area of discomfort has become more comfortable for you since joining this program? What still feels a bit uncomfortable? Share with me below! “All great things happen outside of your comfort zone.” —Unknown You’ve probably heard this quote before. It’s easy to have a head knowledge of it, but much harder to implement, isn’t it? It doesn’t matter what area of life you’re trying to grow in; getting uncomfortable is the way to grow and reach your full potential. Learning to get comfortable with being uncomfortable is an important skill that will help you in any area of life. 👉There’s a reason why working out is a little uncomfortable. When your muscles are being torn down, it’s uncomfortable; however, this discomfort is the only way they can grow. 👉There’s a reason why eating the right foods is a little uncomfortable. They don’t call junk food “comfort food” for nothing. 👉There’s a reason why baggy clothes feel more comfortable than shapely clothing. Baggy clothes allow you to hide. Wearing something that is just slightly uncomfortable can help keep you aware of your goals. These are just a few examples that are specific to your health & wellness journey, but at the end of the day, getting slightly uncomfortable is the answer for growth in all areas of your life. By intentionally moving toward things that make you feel a little uncomfortable, you’re preparing your brain and body for greater challenges ahead! Take baby steps and learn to get comfortable with the uncomfortable! 💯 **WORKOUT IN THE COMMENTS** Here is the replay from yesterday's group zoom: https://us06web.zoom.us/rec/share/eslWpXNbSfCser7vXS1akQgzgsHCteKmpd2n_nbQl53q6yQ-IGmPVDD-NcPTkh1R.GvshTroKNCTqHJv9?startTime=1783469041000 Passcode: S8yHA*8N

TAKING ACTION: ✅Who’s ready to crush the week ahead?! Happy Monday, friends! Today is Day One of our Strength + Metabolic Reset! 💪 This month, we’re focusing on building strength, supporting metabolism and fueling muscle growth. As I mentioned last week, we’re always looking at the bigger picture when creating the monthly programming. We’re intentional with our strategies, and each month’s plan makes up one piece of the overall picture. Our goal is always to help you reach your goals and continue progressing in a healthy and sustainable way. 💯 We’ll learn about and implement the intermittent fasting schedule of 14:10 protocol to support your metabolic health and protein intake. Last week, we talked a lot about the importance of eating enough protein, especially in the coming weeks. Your protein intake will be a major player in whether or not you continue to build strength (and muscle!) and support your metabolic health while in a deficit. We’re going all in this month, and July is going to be HOT, HOT, HOT! 🔥 Who’s ready?! Tell me in the comments below! *workout suggestion in the comments!* PS: don’t forget to comment and engage every day to be #1 on the leaderboard by the end of July & WIN A FREE BE WELL PRODUCT!!! 👏

TAKING ACTION: ✅What are your holiday plans today? Feel free to ask any lingering questions about navigating the holiday below! Happy 4th of July—and Happy 250th Birthday, America! 🥳 *peep my veteran husband making an appearance in today’s video* 😆 Today is likely a day of celebration for you and your friends/family. With it being a holiday that many celebrate, I encourage you to enjoy it while also being intentional with your choices. 📌Take a protein-first approach. 📌Choose side dishes with healthy carbohydrates, like broccoli salad, green bean salad, etc. 📌Hydrate, hydrate, hydrate. 📌Take your own healthy dishes. 📌And of course, crush your workout to fire up your metabolism this morning! Many online resources offer tips for a healthy holiday weekend. Feel free to scan some and pick the tips that work for you! 🧠Mindset tip: Do not allow yourself to think about food all day. This keeps you in a negative feedback loop and keeps you from enjoying a day that’s meant to be enjoyed. If you crush it, great. If you don’t? That’s okay, too. Really, it’s okay. Life isn’t meant to be lived perfectly. It’s simply meant to be lived—as healthy as possible, but certainly not perfectly.

“Your quality of life correlates directly with your muscle health.” —Dr. Gabrielle Lyon TAKING ACTION: ✅Do you hit your protein goal most days? Why or why not? Let’s share below and talk about it! We started talking about protein yesterday, but just how important is protein in the grand scheme of things? It’s not just important. It’s critical. Your muscle mass affects everything (and I do mean everything!), including how well you recover from illness. Did you know that during times of illness (infection, physical trauma, and even cancer), the human body requires an influx of amino acids (the building blocks of protein). Altogether, there are 20 amino acids, and 9 of them are considered essential. Essential amino acids aren’t produced by the body, yet are essential for life. Because the human body can’t make the essential amino acids, we must obtain them from our diet. Again, there are a few plant-based foods that contain all the essential amino acids (like quinoa, tofu, soybeans, chia seeds, hemp seeds, and cashews), but you also get them through animal sources (meat, eggs, and poultry). Even when you’re not trying to heal from illness, the fact is that our bodies are always trying to heal and cope with stress. When your muscles have plenty of amino acids to pull from, you have a much better chance of staying healthy, healing, and coping with the stressors of life. 💯 And to think we used to believe that hitting our protein goals was only beneficial for muscle growth…😉