This isn’t necessarily a fitness or nutrition group, just a 3 week experience for us to work on keeping promises to ourselves and get into a routine again following a fun and more lenient summer — ahead of back to school so we feel ready and in control! Who’s in?

I am positive I’m going to do some sort of challenge that coincides with the back to school timeframe (thinking beginning the week before school starts - the idea being that it would give moms and / or teachers a chance to get themselves into the routine of practicing making time for themselves and getting up earlier, journaling or reflection time, ideas for meal prepping, having a plan, etc and feeling super empowered a week — maybe 2 AHEAD of the rush instead of being thrown right into it.) Start date would probably be August 17. I’d run it through mid September. I’d have daily prompts in classroom, extra tools in here, and hopefully this would liven this group back up! Would you be interested? - thinking $37 to unlock and get access to the prompts, tools, and group!

Happy birthday 3 in a row to @Shauna Bastian (Saturday) @Lauren St. Clair (Sunday) and @Rachel Salinger (Monday)!!!! We’re so glad you’re here and part of our crew! I hope you celebrated your amazing lives in a special way - you deserve it!

Start here: ✔ 1.0 – 1.2g per kg of body weight(= about 0.45 – 0.55g per lb) This covers MOST adults *This is based on guidance from leading experts on protein research like Dr. Stuart Phillips EVERYDAY ACTIVE ADULT (working out 3–4x/week with strength training) Target: 1.0 – 1.3g/kg (0.45–0.6g/lb) If you weigh 150 lb: ~70–90g/day This supports muscle maintenance + gradual progress EXTREMELY ACTIVE ADULTTarget: 1.4 – 1.6g/kg (0.65–0.75g/lb) 150 lb example:👉 ~95–110g/day” Think: marathon training, CrossFit, bodybuildingMost active people do need this much. AGING (50+) Target: 1.2 – 1.4g/kg (0.55–0.65g/lb) If you weigh 150 lb: ~80–95g/day Why slightly higher? Your body becomes less efficient at using protein and slightly higher amounts helps maintain muscle USING GLP-1 MEDS Target: 1.2 – 1.5g/kg (0.55–0.7g/lb) 150 lb example: ~80–105g/day Why? Rapid weight loss = higher risk of muscle loss → protein + strength training are KEY here MOSTLY SEDENTARY Target: 0.8 – 1.0g/kg (0.35–0.45g/lb) 150 lb example: ~55–70g/day If you’re not training intensely, you don’t need high protein intake POSTPARTUM + BREASTFEEDING Target: 1.2 – 1.5g/kg (0.55–0.7g/lb) Weighing about 150 lb: ~80–105g/day Supports: ✔ recovery ✔ milk production ✔ maintaining muscle Here’s the part that Dr. Phillips says matters most: You don’t build or maintain muscle from protein alone - You build and maintain muscle from strength training. Protein supports the process—but it’s not the driver. Which means if you’re not: ✔ lifting weights ✔ prioritizing sleep (7–9 hours) ✔ actually resting + recovering …then increasing protein alone isn’t going to give you the results you’re looking for. As your coach, I love that it’s not my job to know all of the answers. It’s my job to stay educated, then link arms and partner with you to co-create the plan that’s best for your personal needs (and wants). I am confident we will be able to learn, adjust, and figure it all out *together*.

Hello everyone! One of the best things about having people alongside you on your journey is how much you can share resources, tips, tricks, and more to stay accountable and excited about moving forward. I've had enough requests for "recipe shares" -- anything that is quick, healthy, simple, "family/hubby approved" can all be shared HERE in the comments! Share links, or photos of your favorite ideas and let's make eating healthy feel exciting, energizing, and DOABLE! (I'll share a couple snapshots of my faves from my own cookbook as well!)