Happy Friday, fam! ✨ Before we head into the weekend: What’s one win you’re celebrating from this week? What’s one challenge you’re working through or something you could use support with? Drop your answers below 👇

I was responding to a clients progress checkin and she was asking about a rice cake for a nightly "healthy dessert." The big things that will keep you perptually stuck are: 1. high fat (start looking at how much fat what you are eating has) 2. lactose (any cheese cottage cheese, cream cheese etc,.) id limit to 1x per week or less. The exception being a microprocessed whey like Jay robb whey protein. 3. Gluten = poisen (1 serving per week is okay for most) 4. too many carbs: rotate 1 serving every other day :) Rice cakes are def a better option than typical sweets but id recommend something like this, that you can have nightly: 1. fresh or frozen fruit 2. lactose free dark chocolate (1 serving). I like this brand https://www.walmart.com/ip/Enjoy-Life-BPC1025062-Enjoy-Life-Chocolate-Chips-Dark-12x9-OZ/36354613?wmlspartner=wlpa&selectedSellerId=0&wl13=2371&gclsrc=aw.ds&adid=2222222227736354613_161193766053_21214199653&wl0=&wl1=g&wl2=c&wl3=697173827980&wl4=aud-2402652640317:pla-2348450966064&wl5=9195366&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=36354613&veh=sem_LIA&gad_source=1&gad_campaignid=21214199653&gbraid=0AAAAADmfBIqSBlpuaFJv0SEddVwr52agX&gclid=CjwKCAjwxITRBhBYEiwA6mZm7SNeGCbfdHiQK4PifbdJklvM7DJC1BI8zugz7mp5_ZEajYcMyRz0kBoCCRcQAvD_BwE Comment below any follow up questions!

Hey guys, my little man is not feeling well. Please comment if there is anything in particular you’d like support with - remember we are here to help!

Happy Friday, fam! 🎉 As we wrap up the week, let’s do a quick check-in: -What’s one accomplishment you’re proud of this week? -What’s one area where you could use a little more support or clarity moving forward? Drop your thoughts below so we can close out the month strong and head into the next one with momentum together!

Get up. Let’s go. Hit play.