Let’s pause and reflect in this season

Happy weekend, friends! Hopefully, you have a fun (or relaxing) weekend planned ahead! Relaxing is also fun, right? 😉 All week, we’ve discussed capacity and how to know if you’re ready to expand and grow. It’s important to note that you may not be ready. That’s okay. Just make sure you aren’t making excuses when it comes to what you can accomplish. It’s easy to talk yourself out of growth, and your awareness of this is critical if you want to progress. If you don’t have the capacity to grow during this season, I challenge you to focus on the most fundamental strategies, our Three W’s—water, workouts, and whole foods—this month! Today, I would like to discuss something called Capacity Building. These are some advisable steps for expanding your capacity if you’ve decided you’re ready! ⬇️ 👉Start with small tolerances–Don’t dive into the deep end all at once. It’s okay to expand gradually. 👉Reframe discomfort as data–Instead of assuming discomfort is negative, assume it’s an opportunity for growth. 👉Surround yourself with support–This group will hold you accountable as opposed to enabling you to stay comfortable. Lean in, friends! ⬇️OPTIONAL READING⬇️ When to Expand Your Capacity — And How to Tell if You're Setting Boundaries or Avoiding Discomfort | Sage Therapy

TAKING ACTION: ✅Which do you prefer at Thanksgiving—mashed potatoes, sweet potato casserole, both 😆, or neither? ✅Focus on the fundamentals today and keep it simple—Water, Workout, and Whole Foods! It’s Tuesday, and you know what that means—it’s time for a delicious and healthy recipe! But not just any recipe. This month, I’m offering up healthy Thanksgiving recipe swaps for your favorite holiday dishes! 🦃 Here’s the deal. You don’t have to make swaps for every dish you love. After all, many of the common dishes we love to enjoy are typically only prepared during this season. With that said, replacing one or two items on your plate with a healthier alternative is a great way to practice balance! As I always say, it doesn’t have to be all or nothing. Something is always better than nothing! Last week, I gave you a healthy mashed potato recipe, but I think it’s safe to say that Thanksgiving calls for sweet potato casserole, as well! Most sweet potato casserole recipes are filled with added sugar, but as you’ll see in the gluten-free/dairy-free recipe below, it doesn’t have to be! 👏 P.S. If the link doesn’t take you straight to the recipe, please click on the top link, and it should take you straight to the recipe! Healthy Sweet Potato Casserole - JoyFoodSunshine

Woke up with a migraine and a stiff neck ugh 😑 physically therapy is taking a toll on my whole body. I’m pushing through need to get my shoulder working again and not favoring my left side . I’m noticing it’s causing pain now on my right side .

“Master the fundamentals, and the rest will follow." ~Larry Bird TAKING ACTION: ✅ Let me know how you’re doing with our fundamentals so far—water, workouts, and whole foods! Where are you feeling successful? Where are you struggling? It’s no secret that our capacity is often a bit limited during the holiday season, but that doesn’t mean we have zero capacity. When you’re able to discover what your true capacity is, you can stay on track without feeling overwhelmed. It’s also possible to even expand your capacity a bit during this season—and this is what will bring real results over the next couple of months. I encourage you to show up every day as we discuss mindset through the holidays, how to discover (and potentially expand) your capacity, and follow our simple TAKE ACTION strategies—the Three W’s (water, workouts, and whole food nutrition). ⬇️Why these simple strategies help keep you on track during the holidays⬇️ 💦Focusing on your water goal: Keeps you hydrated to support metabolism, reduces false hunger signals mistaken for cravings, and helps process richer holiday foods efficiently. By hitting your daily water target, you’ll avoid the dehydration-induced fatigue and bloating that often lead to skipping workouts or grabbing quick, processed snacks, ensuring you feel energized and in control through parties and travel. 🏋️‍♀️Consistency with your workouts: Maintains muscle mass and metabolic rate, burns extra calories from indulgences, releases endorphins to curb emotional eating, and preserves fitness progress. Sticking to your routine creates a psychological anchor of consistency that prevents the “all-or-nothing” mindset. 🥗Consuming mostly whole-food nutrition (around 80%): Provides high-volume, nutrient-dense meals for satiety with fewer calories, stabilizes blood sugar to prevent crashes and overeating, and supplies vitamins and fiber for digestion and energy. When most of your plate comes from whole food nutrition, you crowd out room for excessive treats while still enjoying them in moderation, leaving you satisfied instead of deprived and less likely to binge out of guilt.