Thanks to everyone who joined us on today's, Win it for the Week Group Coaching call ! Some highlights are 1. What to eat after getting sick that's healing and super easy to digest 2. The link between pesticides in some foods and weight gain. 3. What type of cookware, beauty care products, laundry soap is safe VS not safe In the meantime, I recommended this clean line of skin care/body care products to Tiffany and thought I would share it with you as well. New Co Naturals - Get 10-15 % off when you use the link below Anti-aging Night Ointment repair, Day cream (anti-aging), rub ease (pain relieving cream), lavender essential oil, tea tree oil, shampoo, conditioner, body cream (hydrating) www.newconatural.ca/michalehartte One of the many topics on our Monday "Win it for the Week" call today was all about everyday sources of Toxicity. Things that we use in our Life daily. Here's the 2 resources that we recommended today in addition to our "Sources of Toxicity" cheat sheet. Check out how your everyday products rate on the toxicity level. https://www.mamavation.com/ https://www.ewg.org/ Who would like the "Sources of Toxicity" cheat sheet? Put "TOXIC" below to have it sent to You.

We cautioned in our Introduction post.... We reached out individually... We tried to engage... We encouraged.... We forewarned in Nov..... We reminded in late Dec.... And we are now a tighter, more engaged Community of 35 less Spectators> THANK YOU! to all of You who are here enjoying, engaging, sharing, learning and having FUN.❤️ We are too! 😍 Let's get on with the Party - Feeling Alive in 2025!

When people hear the word “protein,” the first thought is often muscles. That’s what we are taught in middle school biology class. I can still recall my exuberant biology 12 teacher animating how excited he was about “PROTEIN” with an abnormally large grin 😁 It took me a long time before I learned that protein is so much more than a tool for building strength or sculpting a physique—it’s an essential nutrient that touches nearly every part of your health. Thanks for teaching about this, Michale and Rheece! Here’s why protein deserves recognition beyond the gym: 1. Your Body’s Repair Team From the inside out, protein is hard at work repairing and maintaining your body. It heals wounds, supports tissue recovery after injuries, and helps your organs function optimally. 2. A Vital Player in Immunity Proteins are the backbone of antibodies—your body’s defense system against illness. Without adequate protein, your immune system struggles to fend off infections and recover from sickness. 3. Hormone and Enzyme Production Hormones like insulin and enzymes that break down food are all made from proteins. These processes keep your metabolism, digestion, and energy levels running smoothly. 4. Skin, Hair, and Nails Ever wonder why people say “you are what you eat”? Protein-rich foods support collagen and keratin production, keeping your skin glowing, your hair strong, and your nails healthy. 5. Energy in Tough Times While protein isn’t your body’s first choice for energy, it can step in when carbohydrates or fats are scarce, ensuring your body has the fuel it needs to keep going. 6. A Feeling of Fullness Protein is the key to satiety. It helps stabilize your blood sugar levels, reduce cravings, and keep you full longer—a game-changer for healthy weight management. 7. Support for Heart Health Studies show that protein, especially from sources like legumes and fish, can lower blood pressure and support a healthy cardiovascular system. The Bigger Picture It’s time to rethink protein. Yes, it supports muscle growth, but it also underpins immunity, energy, recovery, and even mental clarity. By incorporating a variety of protein sources—like lean meats, fish, eggs, dairy, tofu, beans, and nuts—you’re investing in your overall well-being.

In the last few weeks I have had some really significant personal struggles. I have struggled with some fairly significant bouts of depression. During the worst of it I recalled a couple of really important recommendations (mostly from this community) which included taking things one step at a time - it’s so easy to become overwhelmed when you are in a desperate state. It’s easier (not easy) to hit your goals and training when you are happy and feel like life isn’t throwing you additional curve balls. So I started small with journaling and especially Gratitude practice, I came up with 3 things daily to remind myself of- and kept thinking about what I have VS what I don’t: my health- everyday I can move and choose what to eat is a blessing. My family is so healthy - I am beyond lucky for this and I have total autonomy to choose how to cook for us- I do not have picky eaters and I do not get resistance with healthy food choices. And I am beyond grateful for this Fit and Healthy community!!! Even just listening to others and feeling and hearing encouragement from those in the same space is so helpful. I unplugged on my walk and smelled the air, listened to the birds and looked at the skyline and felt beyond grateful for the opportunity to be there. I’m finally over the darkest part of my days, I found clarity and new perspective and am so grateful that I was able to lean on this community for support. 🙏

THIS is my favorite recipe this week! I’ve prepped it for 7/7 lunches and can’t get enough of it !!! Do you have a meal you’re obsessed with?