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🔥 JANUARY NUTRITION TRACKING CHALLENGE — DAY 5 Build a High‑Protein Breakfast How you start your morning sets the tone for your whole day. A strong breakfast = better energy, fewer cravings, and way more consistency. Your Goal: 👉 Start with 25–35g of protein👉 Add a healthy carb👉 Add a fiber source👉 Boom - balanced, satisfying, and Hot‑Mess‑proof Example Breakfast: Greek yogurt bowl - 1 cup NF Greek yogurt (20+ g protein) - 1 tbsp chia seeds (fiber + healthy fats) - ½ cup berries (carbs + antioxidants) - Optional: scoop of protein powder mixed in (+20g protein) Or try: - 1 Egg plus 2 servings egg whites (15g protein) + turkey sausage (16 g protein) + fruit - Protein shake + oatmeal + fruit (about 25 g protein) - Cottage cheese + berries + high‑fiber cereal sprinkle (about 28 g protein) Today’s Mission: Build a high‑protein breakfast, track it, and notice how much steadier your energy feels the rest of the day. (A scale is more accurate than measuring cups. Double‑check your nutrition label so you’re logging the right numbers). Drop your Day 5 check‑in below!

🔥 DAY 3, TRACK BEFORE YOU SNACK 🔥 If it’s going in your mouth, it’s going in your log first. Not after. Not “later.” Before. Why? Because this one tiny pause builds intentionality. It shifts you out of autopilot and into awareness. You’re not restricting, you're choosing. Big difference. Today’s mission:✨ Log it before you eat it✨ Notice if that 5‑second pause changes your choices✨ Zero shame, all awareness. Drop your check‑in below once you’ve tracked your day! 💓H.

How did you do yesterday? See Day 1 for my results :) DAY 2 Challenge: 🔥 Hit Your Protein Goal A simple way to know how much protein you need each day: 👉 Aim for 0.8–1 gram of protein per pound of your bodyweight (or your goal bodyweight). Examples: - Goal weight 150 lbs → 120–150g protein/day - Goal weight 170 lbs → 135–170g protein/day Protein keeps you full, supports muscle, boosts metabolism, and helps you recover from workouts, especially strength training. 🍗 High‑Protein Animal Sources - Chicken breast - Turkey - Lean ground beef - Pork tenderloin - Venison - Salmon - Tuna - Shrimp - Eggs - Egg whites - Greek yogurt - Cottage cheese - Whey or casein protein powder 🌱 High‑Protein Plant Sources - Lentils - Black beans - Chickpeas - Edamame - Tofu - Tempeh - Quinoa - Hemp seeds - Chia seeds - Pumpkin seeds - Nut butters (moderate portions) - Plant‑based protein powder 🔥 Hot Mess Tip: Build your meals around protein first then add plants, carbs, and healthy fats. Your energy, cravings, and strength will thank you. Happy Tracking! H.

🔥 JANUARY NUTRITION TRACKING CHALLENGE 🔥 The Nutrition Tracking Challenge starts TODAY, Hot Mess Crew! You can track your food using: - The tracker in your HubFit app - Cronometer (will sync to HubFit) - Apple Health (will sync to HubFit) - Or whatever app you already love If you don’t know your macros yet, or if it’s time to update them, head to the Hot Mess Macros Made Easy Guide in the Classroom. Look for the pages titled “Estimate Your Macros” and “Calculate Your Macros” for the formulas based on whether you are looking for fat-loss or muscle-gain. Remember: These numbers are guidelines, they are meant to give you a starting point, and it is not medical advice. 😉 If you want to go deeper with your nutrition this month, I offer a plan where you and I meet one‑on‑one every week for personalized support. You can find all the details in the Welcome Guide. ⭐ DAY ONE ASSIGNMENT Track everything you eat today. That’s it. Don’t change anything yet. Don’t try to “eat clean” or “be good.” Just log what you actually eat...and drink. Everything that enters your mouth gets logged. Everything? Yes, Everything! Awareness comes before change and today we’re building awareness. Let’s do this, Hot Mess Crew. 💥