TAKING ACTION: ✅What’s your favorite protein source? And what’s your go-to protein when you need to meet your goal? Let’s swap ideas below and share! As we mentioned yesterday, next week we are going to begin our Strength + Metabolic Reset. I have so much great material headed your way, but in the meantime, we’re going to go ahead and discuss some things this week that will help set you up for a successful month ahead. We’re going to talk a lot about the importance of building lean muscle tissue in the coming weeks—and it’s no secret that your protein intake is a critical piece of the metabolic + muscle building puzzle. 🧩 Studies suggest that around 1 gram of protein per pound of ideal body weight is a good starting point. In short, protein is always your anchor. ⚓️ If you’re eating well rounded diet (protein, vegetables, fruits, beans, etc.) you’re hitting your goals! As we begin our Strength + Metabolic Reset next week, I encourage you to focus on your protein intake. Don’t skimp on it. It is the secret sauce when it comes to both strength and metabolism. 💯 Gluten-Free Teriyaki Chicken Casserole - Cotter Crunch

Last week I tried to air fry spinach and learned that it floats around in there, sticks to the element, and catches fire. 🤣 I’ve used the air fryer several times since (not for spinach) and have found a charred spinach leaf garnishing my food when I opened it. 🤣 Then I tried the oven at 400 degrees on a cookie sheet. I used olive oil, sea salt, and some seasoning. It worked ok, but not crispy like I’m shooting for. So today, same prep and temp, but I put a baking grate thing on the cookie sheet, then the spinach on that. By George, I think I’ve got it!! 🤗 I didn’t time it. I’m terrible at directions, I just measure with my heart and cook it til it feels right. 🤪 I tried to separate all the leaves, but I didn’t have enough room. Turns out, they come of the grate better if they are overlapped. 🤷🏼‍♀️

TAKING ACTION: ✅Out of the self-care strategies listed below, which one do you need to practice more of? Share with us below. Generally speaking, Sunday is a day of rest for everyone. It’s the day we give ourselves permission to rest, relax, and maybe even practice some sort of self-care. When we think of self-care, we often think of the typical things—like treating ourselves to a mani/pedi, facials, etc. I would argue that while those things are potentially necessary for some's sanity, true self-care looks a little different. ✨ ⬇️ Take a look at some other ways to practice self-care that truly benefit your mind and body⬇️ ✨Learn to say “No”. This is one of the most important things you can do to practice genuine self-care. ✨Do the unpleasant things that make everything else possible. Go to bed earlier. Meal prep. Wake up early and work out. The list goes on. ✨Keep challenging yourself. Challenges don’t sound like self-care, but since they improve your overall well-being, challenges are considered a form of self-care. ✨Have the hard conversations that help clear up your mental space. This is an excellent form of genuine self-care. True self-care doesn’t have to look like spas, vacations, etc. It can look like anything that benefits your mind or body. 💯

Homemade Produce Cleaning Solution Ingredients: - 1 cup white vinegar - 1 tablespoon sea salt - 1 cup 3% food-grade hydrogen peroxide (the standard brown bottle sold in stores is typically 3%) - 4 cups filtered water Instructions: 1. Fill a large bowl or clean sink with 4 cups of filtered water. 2. Add 1 cup of white vinegar and 1 tablespoon of sea salt. Stir until the salt dissolves. 3. Soak fruits and vegetables for 10–15 minutes. 4. Drain and rinse thoroughly under cool running water. 5. For produce with thicker skins (apples, cucumbers, potatoes), spray or lightly coat with 3% hydrogen peroxide, let sit for 1–2 minutes, then rinse thoroughly. 6. Allow produce to air dry or pat dry with a clean towel before storing.

🔥 TAKING ACTION 🔥 ✅ Comment BLAST below if you're joining our 14-Day Belly Blast Challenge! ✅ Share one healthy habit you're committing to over the next 14 days—whether that's daily movement, drinking more water, prioritizing sleep, eating more vegetables, or reducing processed foods! Good morning and happy Monday, friends! 👋 Today kicks off our 14-Day Belly Blast Challenge, and I couldn't be more excited to do this with all of you! Over the next two weeks, we'll be focusing on simple, sustainable habits that help support a healthier waistline, improved energy, reduced inflammation, balanced hormones, and a stronger body. Remember, belly fat isn't just about appearance—it's often connected to stress, sleep, blood sugar balance, inflammation, and lifestyle habits. This challenge isn't about perfection. It's about consistency. Here’s what we'll be focusing on: 🥗 Filling our plates with whole, nutrient-dense foods 💧 Staying hydrated throughout the day 🚶‍♀️ Moving our bodies consistently 😴 Prioritizing quality sleep 🧘‍♀️ Managing stress and supporting nervous system health 💪 Building strength through intentional workouts Your movement plan for the week: MONDAY: Belly Blast Workout TUESDAY: HIIT or Brisk Walk WEDNESDAY: Upper Body Strength + Belly Blast Workout THURSDAY: HIIT, Strength, or Outdoor Movement FRIDAY: Recovery Day (stretching, walking, mobility work) SATURDAY: Leg Day Strength + Belly Blast Workout SUNDAY: Recovery & Reset Throughout this challenge, we'll be diving into topics like: ✨ Foods that support a healthy metabolism ✨ Blood sugar balance ✨ Hormones and belly fat ✨ Stress and cortisol ✨ Inflammation and digestion ✨ Daily habits that make the biggest impact The goal isn't to "blast" belly fat overnight. The goal is to create an environment where your body can thrive, heal, and naturally move toward optimal health. Who's ready to make the next 14 days count?! See comments for today’s Belly Blast Workout video!