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I completed my 3rd 5k. I beat my time from last year, I still came in last, but I don't care, I was 67lbs lighter from last year. I have been working out. This is the best shape I have been in. I never thought I would be doing a 5k at 56 years old.

Slow Down → Be Intentional, let’s continue where we left off next week. Last week we talked about pausing between activities…This week, we’re actually going to practice it 👇 Not perfectly. Just intentionally. Your 3 Assignments This Week: 1️⃣ The “Pause Before You Eat” Rule Before every meal or snack, pause for 10–15 seconds.Ask yourself: - Am I actually hungry? - What would make this meal more balanced? - Do I have some sort or protein in this meal? - 👉 This is how you stop under-eating or mindless snacking. 2️⃣ The “Reset Between Tasks” Moment Before moving from one thing to the next (work → home, errands → dinner, etc.)Take 3 deep breaths. That’s it. 👉 This helps bring your nervous system down so you’re not running on stress all day (which impacts hunger, energy, and choices more than you think). 3️⃣ The “Slow Your First 5 Bites” Habit At one meal per day, slow down your first 5 bites: - Put your fork down between bites - Actually taste your food 👉 Most of you are eating too fast → which disconnects you from fullness cues. Pick ONE of the three you’re committing to this week(and if you’re feeling it, go for all 3) Drop it below 👇I’ll check in with you mid-week.

Hey beautiful humans, This week I want to invite you into something simple but powerful: setting intentions. Not goals. Not another thing to track. Just intention — the quiet choice to actually be where your feet are. Because here’s what I’ve noticed (in myself and in so many of you): we move through our days on autopilot. We eat while scrolling. We “workout” while mentally writing our grocery list. We rush through the exact moments that were supposed to be for us. And then we wonder why nothing feels like it’s landing. So here’s your invitation this week — pick ONE of these to practice: 🍽️ Eat one meal a day fully present. No phone. No TV. Just you, your food, and the actual experience of nourishing your body. Notice textures. Notice when you’re full. This is where food stops being the enemy and starts being fuel you actually enjoy. 💪 Mind-to-muscle in your workouts. Instead of just going through the motions, feel the muscle you’re working. Squeeze it. Connect to it. One focused set beats ten distracted ones — and this is how your body actually changes. 🌬️ Slow down one transition a day. Before you start the car. Before you open the fridge. Before you pick up your phone. Three breaths. That’s it. You’d be shocked what shifts. The woman you’re becoming isn’t built in the big dramatic moments. She’s built in these quiet, intentional ones. The ones where you choose presence over performance. Drop a 🌿 in the comments and tell me which one you’re committing to this week. Let’s hold each other to it. You’re not behind. You’re not rushing toward her. You’re becoming her/him — one intentional moment at a time. xo Joanne

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