Protect your muscle. Protect your bones. Protect your future. Today we shift our focus to intentional movement — not burning calories, not punishing workouts, but training your body in a way that supports longevity, strength, and hormonal health. Because here’s the truth: After 40, women lose 3–8% of their lean muscle every decade. And during perimenopause and menopause, that muscle loss accelerates because of declining estrogen. Less muscle means: - A slower metabolism - More fat gain (even when you’re eating the same) - Poor blood sugar regulation - Weaker bones - More joint pain - Lower strength and confidence But the GOOD news? You can absolutely rebuild, maintain, and protect your muscle and bones — if you train with intention. 💥 YOUR MOVEMENT PRIORITIES FOR DAY 3 1. NEAT: 8,000–10,000 Steps Per Day Non-Exercise Activity Thermogenesis (NEAT) is the movement you do outside of the gym — walking, cleaning, errands, stairs, daily life. Why it matters for women 40+: - Supports metabolism without stress - Improves insulin sensitivity - Reduces inflammation - Lowers cortisol - Supports healthy weight maintenance - Improves circulation and digestion Walking is one of the MOST hormone-friendly tools you have. It’s low-stress, low-impact, and highly effective. 2. Strength Training: Minimum 2x Per Week If you want to change your body after 40, this is non-negotiable. Strength training: - Rebuilds and preserves lean muscle - Protects bone density (crucial during menopause) - Boosts metabolism - Reduces injury risk - Improves balance and stability - Increases confidence and functional strength You do not need long workouts — 20–30 minutes, twice a week, done consistently, will shift everything. Your body changes through stimulus. Muscle responds to challenge, not perfection. 3. Mobility Work: At Least 1x Per Week Mobility is the foundation that lets you move without pain as you age. Why mobility matters: - Reduces stiffness - Improves joint health - Enhances strength training performance - Supports good posture - Reduces injury risk - Helps with recovery and inflammation

Today's focus... Finding your baseline. Knowing where you need to start. If you're focus is weight loss, you need to know your maintenance calorie intake and then take 15% away and start there! If you're focus is to maintain and not lose, but feel better and look better, find your maintenance. If you don't have the mental capacity to track calories, you need to focus on PROTEIN & FIBER today!! This is DAY 1 Thread. Everyone must post at the end of the day on this thread, how many calories you ate (if you're tracking) OR how much protein and fiber did you eat today? I'm excited to see how awesome you all do today!! LET'S GO LADIES!!🤗👏

Simple. Doable. Zero overwhelm. Today we’re dialing in more on the nutrition side before we move onto anything else — because for women 40+, especially those navigating perimenopause and menopause, this is the piece that matters MOST. Hormones shift. Metabolism changes. Digestion slows. Inflammation increases. But the most powerful tool you have? Your nutrition. It truly is medicine for your midlife body. And when you learn how to create a meal that’s easy, interchangeable, and protein + fiber focused, you set yourself up for success — not just this week, but for the rest of your life. **🎯 TODAY’S GOAL: 25–30g Protein + Fiber at Every Meal** This combo supports: ✔ Blood sugar stability ✔️ Fewer cravings ✔️ More energy ✔️ Better digestion ✔️ Lean muscle preservation ✔️ Lower inflammation This is the hormone-friendly formula your body responds to. 🚨 IMPORTANT: Let’s Talk About TIME. One of the BIGGEST complaints I hear from clients is: “I don’t have time to meal prep.” So, let’s keep it real…Women over 40 do NOT need a 3-hour Sunday prep session or 15 perfectly portioned containers. You need simple. Fast. Repeatable. That’s exactly what today is about. 🍽 HOW TO BUILD A SIMPLE “HORMONE-SMART MEAL” 1️⃣ Pick Your Protein (25–30g) - Chicken breast - Ground turkey - Salmon or shrimp - Canned tuna packets (NO prep!) - Eggs + egg whites - Greek yogurt or cottage cheese - Tofu or lentils - Protein shake (20–30g) 2️⃣ Add a Fiber Source - Berries - Chia or flax - Veggies (any — fresh or frozen!) - Beans or lentils - Avocado - Oats or high-fiber wraps 3️⃣ Add Healthy Fats (optional) - Olive oil - Nuts / seeds - Avocado 4️⃣ Swap & Repeat Everything is interchangeable. This is “plug and play” nutrition — zero stress required. 🍱 EASY MEAL PREP IDEAS (for women who DON’T have time) 🍗 1. Protein Prep in 10 Minutes Pick ONE for the week: - Bake chicken in the oven while you do something else - Brown ground turkey with taco seasoning - Air fry salmon (8–10 minutes) - Hard-boil a dozen eggs - Buy pre-cooked rotisserie chicken (yes… it counts!)

Alright ladies… this week is about intention. Not perfection. Not “starting over.” Not being rigid. It’s about showing your body, through small consistent actions, that change is happening now. Starting tomorrow, I want you to set the tone for your week: ✨ Block off your movement time on your calendar for the week TODAY. 2-3 days MINIMUM Whether it’s a 15-minute walk, a 20-minute mobility session, or a 30-minute strength workout — it counts. Your body doesn’t need extreme… it needs consistency. ✨ Know your plan before you wake up each day. When will you move? What will you eat? How do you want to feel by Friday? ✨ Come into this reset with intention. This is your week to reconnect with your habits, lower inflammation, support your hormones, and remind yourself that you’re in the driver’s seat. We’re not aiming for “perfect.” We are aiming for stacked wins, consistent action, and momentum. Get excited, because these next 7 days will show you what’s possible when you commit to yourself in small, powerful ways. I will be posting tomorrow morning for DAY #1 with your focus for the day. See you then. Drop a 🔥 or 🙌 if you’re ready to go ALL IN on consistency this week! Let’s do this. — Brenda 💛

You now have access to medically guided peptide therapy, lab testing, stacking strategies, and transformation coaching — all offered safely and directly through this community. Here’s a simple breakdown of every pathway available, based on your goals, budget, and support needs. 1️⃣ Express Access Kit — Medication Only (No Labs) - $699 For women who already have labs (or don’t need them) and just want safe access to GLP-1 medication. Includes: ✔ Provider prescription approval, Shipping to your Doorstep ✔ 2-month supply of Semaglutide or Tirzepatide (or Retatrutide, which is a Tier 2 GLP-1) ✔ Dosing calendar & injection guidance ✔ Tracking tools (weight, inches, hunger, symptoms) ✔ Access to Peptide Q&A Support Thread 🚫 No labs included |🚫 No 1-1 coaching | 🚫 No customization 💬 Perfect for those who are already cleared to begin. 2️⃣ GLP-1 Starter Kit — Most Popular Starting Option - $899 (or 2 payments of $499) For women starting peptide therapy for the first time who want to do it safely, correctly, and with clarity. Includes everything in Express Kit, PLUS: ✔ Provider prescription approval, Shipping to your Doorstep ✔ 2-month supply of Semaglutide or Tirzepatide (or Retatrutide, which is a Tier 2 GLP-1) ✔ Basic Metabolic Lab Panel (kidney, liver, glucose, lipids, thyroid) ✔ Personalized titration calendar based on your labs ✔ Progress tracking & optimization plan ✔ Access to Peptide Q&A Support Thread 🚫 No 1-1 coaching 💬 Best place to begin if you're new to GLP-1. 3️⃣ Metabolic Enhancement Stack — GLP-1 + NAD+ - $1099- $1299 (depending on Lab option) For women who want fat loss AND more energy, better hormonal balance, improved sleep, inflammation support, brain clarity and metabolism repair. Available in two options: 🟡 No-Lab Option (if you already have labs) 🟢 Full Lab Option (includes Basic Lab Panel) Includes: ✔ GLP-1 (2-month supply) ✔ NAD+ peptide therapy (energy, mitochondria, recovery, aging support) ✔ Dosing calendar (how to combine GLP-1 + NAD+)