Plant based breakfast smoothie in front of the Christmas tree and then a walk in the sunshine. Oat milk, banana, GF oats, plant based protein powder, almond butter, cinnamon, & ice.

“Master the fundamentals, and the rest will follow." ~Larry Bird TAKING ACTION: ✅ Let me know how you’re doing with our fundamentals so far—water, workouts, and whole foods! Where are you feeling successful? Where are you struggling? It’s no secret that our capacity is often a bit limited during the holiday season, but that doesn’t mean we have zero capacity. When you’re able to discover what your true capacity is, you can stay on track without feeling overwhelmed. It’s also possible to even expand your capacity a bit during this season—and this is what will bring real results over the next couple of months. I encourage you to show up every day as we discuss mindset through the holidays, how to discover (and potentially expand) your capacity, and follow our simple TAKE ACTION strategies—the Three W’s (water, workouts, and whole food nutrition). ⬇️Why these simple strategies help keep you on track during the holidays⬇️ 💦Focusing on your water goal: Keeps you hydrated to support metabolism, reduces false hunger signals mistaken for cravings, and helps process richer holiday foods efficiently. By hitting your daily water target, you’ll avoid the dehydration-induced fatigue and bloating that often lead to skipping workouts or grabbing quick, processed snacks, ensuring you feel energized and in control through parties and travel. 🏋️‍♀️Consistency with your workouts: Maintains muscle mass and metabolic rate, burns extra calories from indulgences, releases endorphins to curb emotional eating, and preserves fitness progress. Sticking to your routine creates a psychological anchor of consistency that prevents the “all-or-nothing” mindset. 🥗Consuming mostly whole-food nutrition (around 80%): Provides high-volume, nutrient-dense meals for satiety with fewer calories, stabilizes blood sugar to prevent crashes and overeating, and supplies vitamins and fiber for digestion and energy. When most of your plate comes from whole food nutrition, you crowd out room for excessive treats while still enjoying them in moderation, leaving you satisfied instead of deprived and less likely to binge out of guilt.

TAKING ACTION: ✅Which do you prefer at Thanksgiving—mashed potatoes, sweet potato casserole, both 😆, or neither? ✅Focus on the fundamentals today and keep it simple—Water, Workout, and Whole Foods! It’s Tuesday, and you know what that means—it’s time for a delicious and healthy recipe! But not just any recipe. This month, I’m offering up healthy Thanksgiving recipe swaps for your favorite holiday dishes! 🦃 Here’s the deal. You don’t have to make swaps for every dish you love. After all, many of the common dishes we love to enjoy are typically only prepared during this season. With that said, replacing one or two items on your plate with a healthier alternative is a great way to practice balance! As I always say, it doesn’t have to be all or nothing. Something is always better than nothing! Last week, I gave you a healthy mashed potato recipe, but I think it’s safe to say that Thanksgiving calls for sweet potato casserole, as well! Most sweet potato casserole recipes are filled with added sugar, but as you’ll see in the gluten-free/dairy-free recipe below, it doesn’t have to be! 👏 P.S. If the link doesn’t take you straight to the recipe, please click on the top link, and it should take you straight to the recipe! Healthy Sweet Potato Casserole - JoyFoodSunshine

TAKING ACTION: ✅ What are your rest & recovery day plans? What questions do you have as we head into the second week of November? Alright, friends! Let’s wrap it up today, as we rest, recover, and plan for the week ahead! ➡️ Since today is a rest day, can you expand your capacity in another area? An example might be spending 30 minutes creating a meal plan for the week—or prepping some vegetables—or batch cooking protein so you have plenty to grab over the next few days. Speaking of rest days, it’s important to honor what your body needs after working your muscles all week. Take a moment to see what’s coming up in our group this week. Our first monthly November zoom is TONIGHT at 7pm CDT / 8pm EST. I can't wait to see ya'll there!!

“If we did all the things we are capable of doing, we would literally astound ourselves.” ~Thomas A. Edison TAKING ACTION: ✅ On a scale of 1-10 (with 10 being the highest level of capacity), what do you think your capacity will be throughout the holiday season? Are you committed to the Three W’s (water, workouts, and whole foods)? Last week, we talked about your capacity. Awareness of your capacity is important at all times, but especially during the holiday season. Oftentimes, I see people using the holidays as an excuse for not committing to their nutrition and fitness goals; however, as Thomas Edison once said, “If we did all the things we are capable of doing, we would literally astound ourselves.” Notice the sentence ends there. He didn’t add a disclaimer that said, “Except for the holiday season.” This can only mean that you are capable of much more than you believe—regardless of the season. 💯 That doesn’t mean you have to operate at full capacity during this season, but it does mean that you can do more than you think you can. Friends, this is a great thing and should empower you! You really are stronger than you think—both physically and mentally! 🙌 Only you can decide what your capacity is. I can’t do that for you. But what I can tell you is that regardless of what it is, you can at least focus on fundamental, simple strategies this season. By doing so, you can maintain some level of consistency—and as I always tell you, consistency is what matters most! ⬇️November Focus: The Three W’s—How to Take Action this Month ⬇️ 💦Drink at least half of your body (in ounces) every day this month! Track it in your app. 🏋️‍♀️Move your body and get in your strength workouts. 🥗Fuel your body with mostly whole food nutrition and save the goodies for the holidays!