TAKING ACTION: ✅Everyone comment MINDSET below if you’re ready to pour into your brain health and discipline this week! Also, share one main goal you have for this week! ⬇️ we’ve covered both strength and cortisol in depth this month, and this week, I want to talk to everyone here about the most important topic of all—your mindset. Most people can lose weight temporarily. Most people can diet temporarily. Most people can exercise temporarily. As you’ve learned, however, temporary doesn’t cut it. One reason our efforts end up as temporary is due to the fact that most popular diets approach fat loss completely wrong. Most diets aren’t sustainable. With that said, another reason our efforts end up as temporary is that most people don’t work on their mindsets along the way—and in case it isn’t obvious by now, mindset is everything if you want long-term, sustainable results. 💯 With September quickly approaching, the goal is to buckle down during this season before the holiday season arrives. What you do now will impact your efforts and mindset during the holidays. Now is the time, friends. Now is the time. Let’s go. 🔥

TAKING ACTION: ✅VIP Clients: What is your favorite healthy fat to eat? Happy Tuesday, friends! it’s the perfect time to discuss how healthy fats impact cortisol. Foods like avocado are rich in healthy fats and potassium, which help stabilize blood sugar and support adrenal function, both of which are important for lowering cortisol. Foods high in Omega-3 fatty acids, like salmon, help reduce inflammation and regulate cortisol. Other foods high in healthy fats like eggs, almonds, walnuts, and even dark chocolate are also beneficial. If you haven’t noticed, all of these foods fall under one category—whole-food nutrition. While I’ve given you several tips to support healthy cortisol levels, the truth is that your nutrition matters as much as anything else. 💯 Check out this website, full of healthy recipes to help with your cortisol balance efforts! 31+ Delicious Cortisol-Balancing Diet Recipes – Savorly Kitchen

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? 🎉

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ✅VIP Clients: Do you notice you have more energy if you consume a small amount of carbs before a workout? Have carbs helped you build strength? We’ve covered a lot about cortisol and the different strategies to help balance your cortisol levels, but another topic this month (and a reason we’re eating more this month) is our strength goals! Carbs play a huge role in your ability to build strength. To begin, carbs give your muscles the energy they need to complete your strength workouts. They’re your body’s primary fuel source. Carbs also play a role in your recovery afterward. Having carbs an hour or two before your strength workout will give your muscles the energy they need to power through a workout. Studies also suggest that fueling with protein + carbs within a couple of hours after a workout helps with recovery and restores your energy and glycogen. As you can see, carbs aren’t the enemy. In fact, they’re one of strength’s best friends. 💯 __________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Let’s get right down to it today and discuss our third and final macronutrient and its benefits—healthy fats! 🫒 Before I get into the health benefits of healthy dietary fat, let me give you a little history…⬇️ In the 1980s, dietary fat got a bad rap because the population was increasingly gaining more body fat, suffering from heart disease, etc. As a result, the food industry began producing a plethora of “low-fat” and “no-fat” foods. The problem is that they replaced this essential macronutrient with carbs (in the form of sugar), which also means that more ultra-processed foods were produced. Unfortunately, that strategy backfired, and the majority of the population became even heavier and more diseased. In reality, healthy fats were NEVER the problem. In fact, healthy fats are a critical piece of the puzzle. The problem was that people were consuming the wrong types of fats. We were also mixing the wrong types of fats with a lot of sugar (think pastries, heavy desserts, white bread smeared with butter, etc.)

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ✅Share your weekly wins today! 🎉 It’s Friday, friends, and you know what that means—it’s time to celebrate ourselves and one another! 🎉 Before we celebrate, however, let’s briefly talk about another cortisol-balancing technique that helps to lower cortisol during times of stress—breath work. We’ve added breathwork exercises to our Monday and Thursday programming, but the truth is that any stressful time is a good time to use your breath. Here is a quick technique you can implement any time ⬇️ Inhale deeply through your nose until your lungs fill up with air. Once you’re at the top, take one more quick inhale (almost like an extra inhale burst). Slowly exhale with your mouth open and allow for the exhale to activate your vocal cords (making the “Ahhhhhh” sound). Repeat 2-4 times. This breathing pattern emphasizes the exhale, which stimulates the vagus nerve and reinforces parasympathetic dominance—telling your body, “It’s safe to relax now.” This triggers a drop in cortisol and helps reset your stress response. You’re welcome. 😉 Now that we’ve all destressed, let’s get fired up and celebrate by sharing our weekly wins below! 🎉 __________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ You made it to Friday, friends—and you know what that means! It means today, you get to celebrate your non-scale victories- or NSVs! It doesn’t matter if your NSV is big or small—we celebrate them all! 🎉 Speaking of, last week I promised you I’d explain a little more about the science behind why we celebrate small wins. Yes, we do it for fun, but we also carve out time each week for celebrating because science says that by doing so, your brain literally changes! You see, every time you celebrate a win (again, it doesn’t matter what size), your brain releases dopamine (a feel-good chemical). You feel good, and your brain says, “I want to feel that way again”! This process is what motivates you to keep going—because your brain knows it wants to feel good again and again! That’s exactly why we make celebrating ourselves a weekly call to action. When you celebrate consistently, you change over time. Hey, I didn’t say it. Science did! 😉