“Your quality of life correlates directly with your muscle health.” —Dr. Gabrielle Lyon TAKING ACTION: ✅Do you hit your protein goal most days? Why or why not? Let’s share below and talk about it! We started talking about protein yesterday, but just how important is protein in the grand scheme of things? It’s not just important. It’s critical. Your muscle mass affects everything (and I do mean everything!), including how well you recover from illness. Did you know that during times of illness (infection, physical trauma, and even cancer), the human body requires an influx of amino acids (the building blocks of protein). Altogether, there are 20 amino acids, and 9 of them are considered essential. Essential amino acids aren’t produced by the body, yet are essential for life. Because the human body can’t make the essential amino acids, we must obtain them from our diet. Again, there are a few plant-based foods that contain all the essential amino acids (like quinoa, tofu, soybeans, chia seeds, hemp seeds, and cashews), but you also get them through animal sources (meat, eggs, and poultry). Even when you’re not trying to heal from illness, the fact is that our bodies are always trying to heal and cope with stress. When your muscles have plenty of amino acids to pull from, you have a much better chance of staying healthy, healing, and coping with the stressors of life. 💯 And to think we used to believe that hitting our protein goals was only beneficial for muscle growth…😉

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: ✅Tell me one way you plan to finish this month/challenge stronger than you started! I want to hear your goal and how you plan to crush it! Good morning, and happy Monday! This is our final week before starting our new challenge next week, so I encourage you to lean in and give it your all. As they say, it doesn’t matter how you begin. It only matters how you finish. 💯 Take a moment to think about it. Most people start really strong, and by the end of the challenge, their motivation wanes. But what if you flip the script? What if you finish strong, regardless of what the beginning looked like for you? Studies show that the final push matters because this is typically the time when most people give up. When you finish strong, you not only build mental resilience, but you also set yourself up for the next challenge—you don’t feel like you have to start over when the next challenge comes. 👌 Speaking of our next challenge, it’s going to be a good one! Starting next week, we’re embarking on a 4-week Strength + Metabolic Reset, so get ready to fire up your muscles and your metabolism in July because we aren’t holding anything back! 🔥 In the meantime, don’t forget to focus on this week first—and finishing strong. 👇 “Starting strong is good. Finishing strong is epic.” – Robin Sharma

Okay, after a few months off, we’re starting back our 🎉 MONTHLY GIVEAWAY 🎉 All you have to do is show up for yourself daily here in this platform! ✔️ LIKE the daily posts ✔️ COMMENT on the daily posts ✔️ #1 on the Leaderboard = 🏆 That’s it! 👏 I will check leaderboard on July 31, and whomever is #1 will get a FREE BE WELL CO. PRODUCT!!!

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! 🎉)