TAKING ACTION: ✅What area of discomfort has become more comfortable for you since joining this program? What still feels a bit uncomfortable? Share with me below! “All great things happen outside of your comfort zone.” —Unknown You’ve probably heard this quote before. It’s easy to have a head knowledge of it, but much harder to implement, isn’t it? It doesn’t matter what area of life you’re trying to grow in; getting uncomfortable is the way to grow and reach your full potential. Learning to get comfortable with being uncomfortable is an important skill that will help you in any area of life. 👉There’s a reason why working out is a little uncomfortable. When your muscles are being torn down, it’s uncomfortable; however, this discomfort is the only way they can grow. 👉There’s a reason why eating the right foods is a little uncomfortable. They don’t call junk food “comfort food” for nothing. 👉There’s a reason why baggy clothes feel more comfortable than shapely clothing. Baggy clothes allow you to hide. Wearing something that is just slightly uncomfortable can help keep you aware of your goals. These are just a few examples that are specific to your health & wellness journey, but at the end of the day, getting slightly uncomfortable is the answer for growth in all areas of your life. By intentionally moving toward things that make you feel a little uncomfortable, you’re preparing your brain and body for greater challenges ahead! Take baby steps and learn to get comfortable with the uncomfortable! 💯 **WORKOUT IN THE COMMENTS** Here is the replay from yesterday's group zoom: https://us06web.zoom.us/rec/share/eslWpXNbSfCser7vXS1akQgzgsHCteKmpd2n_nbQl53q6yQ-IGmPVDD-NcPTkh1R.GvshTroKNCTqHJv9?startTime=1783469041000 Passcode: S8yHA*8N

It can be hard to find dairy free milk options without additives, in general, but I’ve started seeing some shelf stable options which are great for someone like me who doesn’t use it often but I like to have on hand when I do. I live in a small town where I can’t run up the road and grab something. I found these at Kroger.

TAKING ACTION: ✅ We’re on a 14/10 fasting protocol this month, what is your new eating window? What time will you be breaking your fast this month? Tell me in the comments below! Fast 14 hours, have a 10 hour eating window (example: finish eating at 7pm, don’t eat again until 9am the next morning). We’re all probably familiar with oatmeal, but have you ever tried savory oatmeal? Savory oatmeal is just as delicious and gives you the warm feeling that comes from your favorite comfort foods (but without the sugar high/glucose spike). 🙌 The best thing about making savory oats is that anything goes—that means all the toppings work ⬇️ Since oats have plenty of carbs on their own, your main focus when making savory oatmeal should be adding plenty of healthy fats, and you guessed it—protein! Think soft-boiled eggs, edamame, chickpeas, slivered almonds, toasted sesame seeds, and more. If you’d like to add some micronutrient-dense options, try throwing in your choice of sautéed veggies! Add a dash of hot sauce, and you’re in business! The recipe below suggests using steel-cut oats instead of rolled oats due to their chewy texture that pairs well with the toppings. Nutritionally, steel-cut oats are almost identical to rolled oats but are less processed than rolled oats. In fact, they’re the least processed form of oats. Sounds like a win/win all the way around! 💯 Savory Oatmeal Recipe - Love and Lemons P.S. We’ve talked a lot about the importance of protein regarding strength and metabolic health, but it’s also true that healthy carbs are important. Savory oats loaded with healthy toppings are a great meal to have on repeat this month!

TAKING ACTION: ✅Who’s ready to crush the week ahead?! Happy Monday, friends! Today is Day One of our Strength + Metabolic Reset! 💪 This month, we’re focusing on building strength, supporting metabolism and fueling muscle growth. As I mentioned last week, we’re always looking at the bigger picture when creating the monthly programming. We’re intentional with our strategies, and each month’s plan makes up one piece of the overall picture. Our goal is always to help you reach your goals and continue progressing in a healthy and sustainable way. 💯 We’ll learn about and implement the intermittent fasting schedule of 14:10 protocol to support your metabolic health and protein intake. Last week, we talked a lot about the importance of eating enough protein, especially in the coming weeks. Your protein intake will be a major player in whether or not you continue to build strength (and muscle!) and support your metabolic health while in a deficit. We’re going all in this month, and July is going to be HOT, HOT, HOT! 🔥 Who’s ready?! Tell me in the comments below! *workout suggestion in the comments!* PS: don’t forget to comment and engage every day to be #1 on the leaderboard by the end of July & WIN A FREE BE WELL PRODUCT!!! 👏

“It’s a new day, a new week, and a new opportunity for a new you.” — Samuel Fatoki TAKING ACTION: ✅Comment HERE if you’re committed to showing up this week to talk about changing your brain so that it can help you reach your goals! It’s going to be a great week of education! As the quote above reminds us, today is a new day, a new week, and a brand new opportunity for you. The only question is—what will you do with it? Only you can answer that question. Only you can decide. The good news is that you’re a lot more powerful than you think. If that doesn’t feel true, it’s only because you’ve trained yourself to believe that you aren’t—but science says you are. This week, we’re going to tap into three proven brain strategies to help you begin believing in your own capability: 1️⃣Identity-Based Affirmations + Evidence Tracking 2️⃣Future Self Visualization 3️⃣The “Two-Version Day” Experiment Don’t worry, I’m going to break each of these down in an understandable way this week—and if you think talking about the brain isn’t going to help with your nutrition and fitness habits, think again. The brain is in charge, friends. Everything else is secondary. 💯