Shoutout to @Nicole Morita for inspiring all of us. In the past 1.5 years, she’s increased her strength and boosted her bicep curl by 40%. That's amazing! For example, I've been doing 18 lb bicep curls for about 6 months now! Here’s how she did it: Consistency over perfection As a busy mom, her schedule isn’t predictable. Instead of trying to follow a program perfectly, she used it as a guide and built her workouts around pockets of time throughout her day. Mind–muscle connection (focus + energy) She put her focus and energy on the muscle she was training. Where your energy goes, your body follows. Just like driving or surfing—if you keep looking at what you don’t want to hit, you drift toward it. When you shift your eyes and energy to exactly where you do want to go, the car, the board, your body follows. No more mindless reps and wasted time and energy currencies. We get to double our ROI for the same amount of effort in less time meaning your waistline and muscle definition will appear in half the amount of time! Can I get a "woot"!!??

Because of these accountability partners, I have 4 hot yoga classes under my belt that I would not have had. Here's the accountability system: Step 1: agree on a date and time Step 2: re-confirm the date and time Step 3: understand that showing up or not has an impact on someone other than you! Who's your accountability partner for the week? Even if it's a partner, gently reminding you of your goal body!

What we believe (whether we're aware of it or not) is what we find evidence of, in our environment. If we believe, we hate exercise, then we tend to "suffer" through our workout and the belief is confirmed. If we believe we hate the taste of vegetables, then sabotage starts before the green thing ever hits our lips. If we believe that home cooked, whole foods is a time and energy suck, then shopping, prepping, cooking and dish washing remains extra hard and heavy. Shifts in perspectives can be miraculous and they can change as quickly as overnight, or, they can take a bit of purposeful action before the mind feels convinced it safe to reverse the default belief. Try: "I get to move my body." rather than: "Ugh, I have to workout." Try: "My tongue actually delights in the salty crunch of a roasted brussel sprout" rather than: "I can't stand cold salads" Try: "I'm practicing the skill of making healthy and home cooked taste delicious and be convenient" rather than: "I'm not a good cook" Where can you shift a belief that is no longer serving you today?

Talk about protein + probiotics + calcium for the win. A true superfood. Have you tried greek yogurt this way? 1) a sub for sour cream in our tacos, baked potato and burritos. 2) in a smoothie with whey protein and frozen berries. 3) half and half mix with cottage cheese and fruit. 4) mixed with ranch powder seasoning for a healthy but oh so YUMMY dip 5) mixed with some ranch powder + avocado oil + apple cider vinegar + milk or water for a healthy dressing 6) mixed with mayo for chicken, tuna, egg salad sandwiches (1/4 part yogurt + 3/4 part mayo) How do you do your greek yogurt? (Thank you to @Melissa Boster and Dyanne Joyer in the menopause skool for inspiring this post!)

Think of it like a high protein, high fiber savory breakfast porridge. 💪 Ingredients: 🥣 ~1/4 cup rolled oats ~1/2 cup water ~3/4 cup spinach 🥬 1 or 2 eggs 🥚 2 tsp "Everything But the Bagel Seasoning" 2 TBLS shaved or shredded parmesan 🧀 ~1/4 cup cottage cheese Instructions: Use a large bowl to allow room for overflow. 🥣 Microwave oats and water for about 2 minutes, until boiling. Remove from the microwave and stir the oatmeal well, then stir in the raw egg. 🥚 Return to the microwave for about 30 seconds. Remove and stir again. Stir in the following, in order: Spinach 🥬 Everything but the bagel seasoning Mix well. 🥄 Finally, stir in the parmesan and cottage cheese. 🧀 Calories ~250 (~315 if using 2 eggs) Protein ~ 20g (26g if using 2 eggs) Fiber ~ 4g Would you try this? Be honest! What's your favorite go-to savory breakfast?