TAKING ACTION: ✅Share your weekly win below! Did you get more steps in? Crush your nutrition? Whatever you did well, tell me about it below! 🎉 It’s Friday, and not only that, it’s the first Friday of our STEPtember Challenge! Celebrating our wins is always fun, but there’s something special about the celebrations that come in when everyone is excited about a new challenge. 🎉 By now, you all should know just how important it is to celebrate your small wins. If it weren’t for your small ones, the big wins wouldn’t happen. If you really think about it, the small wins are the real MVPs, which means we should be thankful for each one—and celebrate each of them, as well! I encourage you to take a few minutes and think about what you’ve done well this week. Nothing is too small, friends. Every win counts. You don’t have to believe me. Believe the science. ⬇️ “Every small win gives your brain a spritz of dopamine, the feel-good neurochemical in your brain. Better yet, when we string together a continual series of small wins, you can increase the regular amount of dopamine being released into your brain for more constant joy and pleasure in your work, family, and hobbies.” —Mihaly Csikszentmihalyi

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! The ⭐️ NEW CLIENT INFO at the bottom of each day’s post will be your go-to this month! ✅Share your weekly wins today! If you decide to practice one or more of the morning cortisol strategies today, that’s also a WIN! 🎉 As we’ve discussed this week, the actual problem isn’t “high cortisol” per se. ***see comments for Somatic Lowering Cortisol in the evenings exercise**** It’s an imbalanced cortisol rhythm—or chronically high cortisol. Again, we want our cortisol to be higher in the mornings because it’s responsible for transporting glucose to our tissues for energy. I don’t know about you, but I need all the energy I can get in the mornings! We’ll discuss these tips more in depth as we continue throughout the month, but for today, here are a few scientifically proven strategies to help with your AM cortisol ⬇️ ☀️ 10-15 minutes of morning sunlight (no sunglasses) within the first hour of waking up ☀️ hydration (16-32 oz water) upon waking (and before coffee, ideally) ☀️ drink coffee/caffeine (after water, of course!) ☀️ exercise within the first 2-3 hours of waking ☀️ eat grapefruit or a small amount of black licorice in the morning (Hey, it’s science. 😉) I encourage you to write these tips down and put them in a place where you’re reminded to practice them throughout the month. Even if you can’t practice them all, I encourage you to take one or two and start implementing them to build better cortisol-balancing habits! ⚖️ 4 Things to Do When You Wake Up for Healthy Cortisol Levels _____________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Friday, friends! It’s one of our favorite days of the week because on Fridays, we set aside time to celebrate our wins. We don’t simply celebrate for the fun of it (though we love that part, too!)---we celebrate because it quite literally changes your brain and motivates you to keep going! 🙌

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ⭐️ at the bottom of each day’s post will be your go-to this month until you can start fresh with us on NEW education (Cortisol) on Aug 3 :) ✅VIP/Veteran Clients: Tomorrow is Feast Day! Drop any lingering questions below! Yesterday, we talked about the importance of finishing this last week of the month (and challenge) strongly. One way to finish strong is to fuel your body well tomorrow and use the energy to lift heavier weights. That’s not the only way to finish strong, however. We also build our capacity for mental strength each month by leaning into an extended fast. If you haven’t noticed by now, we’re always working on both our physical strength and our mental strength! 🙌 Since today is usually reserved for recipes/nutrition talk, another way to finish strong is by eating enough—you guessed it—protein! Here are three primary ways protein helps build strength ⬇️ 💪Muscle repair and growth 💪Faster recovery 💪Preservation of lean mass With all of the strategies you have this week—protein, Feast Day, our 24-hour fast, and our metabolic finishers—you have a toolbelt full of tools to help you finish the week STRONG! 🔥 Speaking of protein, check out this BBQ chicken thigh recipe with 31g of protein per thigh! ⬇️ Crockpot BBQ Chicken Thighs ______________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals! I simply want you to focus on these three things for the remainder of the week—whole foods, water, and workouts! We’ll dive in deeper in the days to come, but for now, utilize the tips below to get you started on our three W’s ⬇️: 🍽 WHOLE FOOD NUTRITION: I’ll explain this more in the coming days, but for today, think about it this way ➡️ If it came from the ground or had a mother, it’s fair game. Think about what you’ll find on the perimeter (outer ring) of the grocery store (protein sources like chicken, beef, fish, and fruits & vegetables). Try to reduce the amount of processed and prepackaged foods found in the inner aisles of the grocery store. Check out our app resources to learn more!

TAKING ACTION: ✅In the comments below, tell me one thing you’re committing to this week! Let’s finish strong, friends! Good morning, friends! We’re headed into our final week of July (can you believe it?!) and our Metabolic Reset CHALLENEGE ….and as we mentioned yesterday, we’re going to make our last week our BEST week! 🔥 If you remember what we talked about a few weeks ago, how you finish is arguably more important than how you begin. When you finish strong, you not only prove you can overcome challenges but also set yourself up to move straight into the next thing. When you finish strong, you keep your eyes on the goal. 🎯 As we wrap up the end of the month, we want to help you finish strong—and that’s why we have included our monthly feast day (Wednesday) and our optional 24-hour fast this week (Thursday). They’re both challenging for different reasons, and they’re our way of helping you do one thing— Finish. Strong. 💪 Regardless of how this month has played out for you, I encourage you to commit to showing up for yourself this week. Remember, it doesn’t always have to be all or nothing. Doing something is always better than doing nothing. 💯 *WORKOUT IN COMMENTS**

TAKING ACTION: ✅Do you feel you have a love for your body and a desire to change or improve it? Share about it below! “We’re halfway there—woah-oh, living on a prayer” 🎶 Two weeks down. Two to go. But hopefully, you’re not just living on a prayer at this point of the challenge. Hopefully, you’re feeling strong and crushing it! 💪 During week one, I gave you all of the tangible details regarding our Strength & Metabolic Reset. Last week, we discussed the importance of having a growth mindset as we navigate this challenge. Both strategy and mindset are important. It isn’t either/or. It’s both. Speaking of “being both”, this week we’re going to talk about how it’s possible to truly love and appreciate your body while also wanting to improve your muscle mass, body composition, etc. Again, it’s not either/or. It’s always both—and we’re going to dive into both this week! 💯 *** WORKOUT IN THE COMMENTS ***