TAKING ACTION: ✅Today, I challenge you to consider the things you wouldn’t normally pay attention to—something you wouldn’t normally consider a win. Because the truth is that you’re probably missing or overlooking a LOT of wins. Share with me below! 🎉 We’re officially five days into our Summer Strength + Metabolic Reset, and I want to know how you’re doing and feeling overall! Friday is always the day we set aside to celebrate our weekly wins, and today is no different. Today, we’re going to celebrate our weekly wins! 🎉 As you know, your wins can come from anywhere. All too often, I hear from people who think they’re failing because the scale hasn’t budged—or their clothing size hasn’t changed. You know what I’m talking about, don’t you? When I question them regarding other areas of potential wins, it’s clear to see that they are, in fact, winning and making progress. Opting for fruit instead of fries in the drive-thru is a win. Working out 4 days instead of 3 is a win. Meeting your protein goal every day of the week (even if the other macros are a little off) is a win. Sleeping better is a win. Giving up your sweetened beverages is a win. Lifting heavier is a win. Should I go on? 😉 The reason you don’t notice the small wins is that you’ve conditioned yourself not to notice them. You’ve believed the lie that losing weight and being smaller is the only possible way that you’re progressing or successful—and it’s just not true. I challenge you to consider even the smallest of wins today. I challenge you to pay attention to things you normally wouldn’t consider a win. If you want to change your mindset, this is how you do it. 💯 **Workout in comments**

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: ✅How are you liking the 14/10 protocol change this month? I want to know your thoughts below! Our fasting schedule for this month is 14/10. Fasting for 14 hours, eating window for 10. One concern is: “Is a 14-hour fast still beneficial and will I still see results?” The answer is—YES! You can actually see benefits with as little as a 12-hour fast. While we’re big fans of the 16/8 protocol, it’s also true that 14/10 has benefits—especially when you’ve been fasting for 16 hours daily for a long period. 💯 Switching to a 14/10 protocol can potentially improve your metabolic flexibility, according to studies. Shorter fasting periods can help maintain more stable insulin levels and may support better glucose control. This is beneficial for insulin sensitivity and energy regulation. If you’re over 45, perimenopausal, menopausal, or post-menopausal, check out the article below and learn why a 14/10 fasting schedule may be beneficial for you! ⬇️ Why Women Over 45 Prefer 14/10 Fasting to 16/8

TAKING ACTION: ✅ We’re on a 14/10 fasting protocol this month, what is your new eating window? What time will you be breaking your fast this month? Tell me in the comments below! Fast 14 hours, have a 10 hour eating window (example: finish eating at 7pm, don’t eat again until 9am the next morning). We’re all probably familiar with oatmeal, but have you ever tried savory oatmeal? Savory oatmeal is just as delicious and gives you the warm feeling that comes from your favorite comfort foods (but without the sugar high/glucose spike). 🙌 The best thing about making savory oats is that anything goes—that means all the toppings work ⬇️ Since oats have plenty of carbs on their own, your main focus when making savory oatmeal should be adding plenty of healthy fats, and you guessed it—protein! Think soft-boiled eggs, edamame, chickpeas, slivered almonds, toasted sesame seeds, and more. If you’d like to add some micronutrient-dense options, try throwing in your choice of sautéed veggies! Add a dash of hot sauce, and you’re in business! The recipe below suggests using steel-cut oats instead of rolled oats due to their chewy texture that pairs well with the toppings. Nutritionally, steel-cut oats are almost identical to rolled oats but are less processed than rolled oats. In fact, they’re the least processed form of oats. Sounds like a win/win all the way around! 💯 Savory Oatmeal Recipe - Love and Lemons P.S. We’ve talked a lot about the importance of protein regarding strength and metabolic health, but it’s also true that healthy carbs are important. Savory oats loaded with healthy toppings are a great meal to have on repeat this month!

Our first July call is this evening at 7pm CST / 8pm EST. Excited to see ya'll :) Join at this link: https://us06web.zoom.us/j/5117364719