TAKING ACTION: ✅Be honest—is hitting your protein goal difficult or easy for you? Has it always been this way? Let’s share below! You may be wondering why we’re talking so much about protein this week. Trust me, there’s a good reason for it ⬇️ Beginning next week, we’re embarking on a new challenge—Strength + Metabolic Reset. 🔥 If you’re going to reap the benefits of this challenge—if you’re going to build strength and support your metabolic health, protein has to be your priority. No ifs, ands, or buts about it. 💯 Generally speaking, women often have a hard time consuming enough protein. This isn’t my opinion. Let’s just be honest—yummy carbs and fats are just more fun to eat…until they aren’t (if you know what I mean 😉 ). With that said, learning to love protein is possible. Once you trust that it can help you curb sugar cravings, satiate you for longer, and help you build lean muscle tissue, it becomes way more attractive to consume. Trust me on this one…😉 I encourage you to start thinking about how you’re going to meet your protein goals every single day during the challenge. It’s critical. If you struggle with consuming enough protein, here are some great ways to get it in ⬇️ 15 Ways To Increase Protein Intake, According to a Dietitian

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

TAKING ACTION: ✅Can you practice progressive overload in at least one of your leg day moves today? Let’s combat muscle loss, friends! Share with me how you practiced progressive overload today! (Bonus points for a picture!) You already know your lower body contains some of the largest muscles in your body. Your lower body is your powerhouse, and strengthening it now will better your overall health—and your longevity. In the past, we’ve discussed how critical muscle mass is for aging and longevity, but to narrow it down a little more, let’s talk about a word called sarcopenia. ❓Have you ever watched a parent or grandparent age and thought, “It looks like he/she is shrinking”? Well, they are! Their muscle mass is literally shrinking due to something called sarcopenia. In short, sarcopenia is a type of muscle loss that occurs as a result of aging; however, it can begin as early as your 30s if you aren’t doing something to prevent it. This means, as you age, the more muscle loss you incur, the more at risk you are for disease, poor cognitive function, falls, the ability to heal/overcome illness/injury, etc. In fact, studies have shown that muscle loss is more dangerous than fat gain! Again, this brings me back to a point I’ve been trying to make since becoming a coach— Focus on what you need to GAIN instead of what you need to lose. This is the answer to finding freedom in your journey. 💯 ⬇️OPTIONAL READING⬇️ A guide to combatting sarcopenia and preserving muscle mass as you get older - Harvard Health

“Small wins are proof that effort is working even when results feel distant. They remind you that progress isn’t dramatic; it’s consistent.” – Times Now News TAKING ACTION: ✅Let me hear your small wins from this week! Did you crush Feast Day and/or our 24-Hour Fast? Something else? Let me know below, and take a moment to brag on yourself! 🎉 Sometimes our results feel distant. I think we can all agree with that— And that’s exactly why focusing on and celebrating small wins is so important. 💯 If we wait to notice (or celebrate) until we reach our biggest goal, we can get down in the dumps. It often feels like we’re trying, trying, and trying, only to feel like the goal is still too distant. When we get caught in this negative mindset loop, it’s easy to give up. But we don’t give up around here. We rise up. We notice our small wins as they happen. And we celebrate. Because we know this is the pattern that works when we want to stay motivated, and ultimately, succeed. 💯

TAKING ACTION: ✅As always, share your weekly wins below! I want to hear about all of ‘em! Let’s celebrate! 🎉 It’s Friday again, and you know what that means—it’s time to celebrate our weekly wins! 🎉 Of course, I want to hear them all because they’re all important; however, I especially want to hear about any mindset wins this week. We’ve been talking about ways to believe in our capability this week, and hopefully, you’ve implemented these strategies at least a few times so far. You may not notice any real change yet, but I want to remind you that this works the same way as anything else—it’s going to take time and consistency before you can witness the fruit. 💯 Simply putting these strategies into practice is a win, so if that’s all you’ve done, it’s a reason to celebrate! Now, without further ado, let’s get down to business and share our wins from this week! (Bonus points if you encourage the person who comments above you today! 🎉)