TAKING ACTION: ✅Share your weekly win or NSV below! Let’s celebrate them all today! 🎉 ✅Don’t forget to share your nutrition today, and make a plan for your weekend! Planning is key, especially on the weekends! 💯 It’s FRIDAY, and you know what happens on Fridays—we take a little break and celebrate! What I love so much about celebrating our weekly wins is the fact that we celebrate them all, big or small. Throughout the week, there are dozens of opportunities to snag a small win, but if you aren’t looking for them—if you aren’t aware (like we talked about a couple of weeks ago)---you’ll let them pass you by without even noticing them. 🎉Did you buy any seasonal food at the grocery store or choose a seasonal salad at a restaurant this week? 🎉Did you participate in the bonus ab circuits this week? 🎉Did you show up in our small group and engage this week? 🎉Did you pick up heavier weights on at least one set this week? 🎉Did you choose whole food nutrition when you were tempted to grab something processed? As you can see, anything counts as a small win. What matters the most—and what builds long-term habit change—is found in the small steps. Success is found in the small wins. 💯

TAKING ACTION: ✅ How do you refuel after a strength-training workout? Do you have a go-to meal or snack? Maybe a shake? Share with us below! As promised, let’s keep it simple today and briefly continue the conversation we began yesterday—what to eat pre-workout and post-workout. It’s important to note that these suggestions are for your strength training days specifically. According to the website, What to Eat After a Workout (and What to Avoid), “Eating carbs after exercising helps rebuild muscle energy stores. Try to get a combination of protein and carbs within an hour after working out. The type of carbs you eat matters. Choose unprocessed or minimally processed whole grains, vegetables, fruits, and beans over highly processed or refined foods such as white bread and pastries.” Most agree that the one-hour rule was exaggerated, and refueling your body within a few hours after a good strength training session is perfectly fine for reaping the muscle-building benefits. Check out some post-meal ideas on the website above! 🍽️

TAKING ACTION: ✅Comment FASTING below if you’re opting into today’s full-day fast! ✅Any last-minute questions? Share them below! Today’s the day, friends—it’s our monthly 24-hour fast! Trust me, it’s not as hard as it seems, and I’m going to give you all the tips and tricks to navigate it successfully! Keep your mind focused on the healing benefits of an extended fast—more fat burn, improved cognitive function, potential prevention against diabetes and obesity, and autophagy (a cellular process where cells break down and recycle their own damaged or unnecessary components to maintain energy and health). Check out the helpful tips below that will help you navigate today’s fast ⬇️ 🍽 Drink plenty of water and be prepared to drink more than you think you need. 💦 Electrolyte water (without added sugars) is always a wise choice because when we fast, our bodies quickly lose electrolytes/minerals. Electrolyte water will replenish those and help us push through with energy. The same part of our brain that signals when we are thirsty and when we are hungry, so if you feel hungry, drink more water. 🍽 As with our 16-hour fasts, be sure not to exceed 50 liquid calories; otherwise, you are at risk for breaking your fast. It’s also important to ensure your creamer doesn’t contain added sugar. You can also drink black coffee, unsweetened tea, hot tea, our Hydration, Creatine, Collagen, or BCAAs. ☕️ 🍽 Keep yourself busy today and remind yourself of why you’re doing this. Fasting is not happening TO us. It is happening FOR us. It’s important to give your digestive system a complete break now, and then so it can recover. Extended fasts also allow our bodies to repair our cells. Remember, extended fasts should be used for healing, not as punishment. 💯 🍽 Fast as long as you can, but always listen to your body. Anything over 12 hours is beneficial, and anything over 16 hours is awesome! Progress over perfection applies here, too. 🍽 Rest today or participate in a recovery day. It is important not to deplete your energy during your 24-hour fast.

TAKING ACTION: ✅ Let’s have some fun today! Show me those guns in the comments below! 💪 “Focus on building muscle; every pound of muscle you gain is a calorie-burning powerhouse.” ~Unknown Muscle mass is a critical factor when it comes to improving your metabolism. As the quote mentions above, every pound of muscle you gain is a calorie-burning powerhouse. In short, building more muscle helps you burn more fat (which is a direct reflection of your metabolism). 💯 The goal is to burn fat, build muscle, nurture your metabolism, and improve your overall health…not to deprive you and/or make you the smallest version of yourself. 💯