First time buying. Do I open the package, drain, then freeze, or put the package in the freezer as is?

TAKING ACTION: ✅Share your two colorful fruits and/or veggies in the comments below! ✅Share your weekly win today! I want to hear from everyone! 🎉 It’s Friday, and not only is that worthy of being celebrated, but we also get to celebrate ourselves today! 🎉 The good news is that you’ve had plenty of opportunities to snag a small win this week ⬇️ 🚀 Have you eaten the rainbow this week by consuming at least two fruits and/or vegetables? 🚀 Did you throw out something sugary in your pantry or forgo soda? 🚀 Have you nailed your nutrient goals this week? 🚀 Did you pick up heavier weights during your workouts? The possibilities are endless, and I’m certain that each of you has at least one small win you can share with me—and probably more! So what are you waiting for? Let’s hear ‘em in the comments below! 🎉

TAKING ACTION: ✅Take a picture of one of your Feast Day meals and drop it in the comments below! Feast Day has officially arrived, friends! As a reminder, you’ll aim to consume around 25% more of each nutrient today: natural carbs, healthy fat, organic protein and fiber. If you’re familiar with Feast Day, you already know that it does wonders for your mood, which ultimately helps prevent burnout—but that’s not all it does. There are many more benefits that occur when you intentionally fuel your body with more nutrients. Check out some of them below 👇 🍴 It helps keep your thyroid active and functioning. Strategically eating a little more will also raise your metabolic rate while revving up the fat-burning process. 🍴It helps prevent increased cortisol levels while keeping your hormones in check. This aids in preventing muscle breakdown. 🍴 When we restrict carbs for too long, there are negative effects such as suppression of immune function, fatigue, and mood changes. Feasting helps combat these negative effects. 🍴 It helps your body maintain levels of leptin. Leptin is the hormone that is responsible for signaling to your brain that you are full. We must keep our leptin levels healthy so we can know when we are full. 🍴 Again, it helps prevent burnout when you’ve been in a calorie/macro deficit for an extended period. ⬇️Helpful Feast Day Tips⬇️ 🍽 Break your fast a little earlier than usual today. This will give you more time to consume the extra food today, without leaving you uncomfortably full. 🍽 Eat nutrient-dense (and high-quality) meals. Consider ways to add nutrients to each meal (e.g., adding nuts or seeds). 🍽 Have an extra snack—maybe a clean protein shake! 🍽 Don’t stress over the 25% target, and don’t force yourself to eat more if you’re satisfied. Any amount more is beneficial for your metabolism. HAPPY FEASTING, friends! 🍽️

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! 😉

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ✅What are your thoughts after reading the article below? Consuming a small amount of starchy carbs a couple of hours before bedtime is also a great way to lower your cortisol in the evenings. It’s important to note that a sharp rise in insulin can coincide with higher cortisol, so that’s why only a small amount of starchy carbs is advised. The article attached today explains this a bit more. In short, a small bump in insulin from starchy carbs actually works more like a signal that “fuel is available”. The stress response can shut down—and in turn, your cortisol lowers, and you sleep better. 😴 There are other ways to help balance your cortisol rhythm, and we'll discuss them throughout the remainder of the week! Check out this article below that explains what foods eaten at night are beneficial for cortisol and sleep. ⬇️ 7 Best Foods to Eat at Night for Lower Cortisol and Better Sleep