Great question, Rebekah — and this is a super common one with meals like chili, soups, casseroles, etc. For you and your specific goals (knowing your current BMI), a good portion size for something like chili is: 1.25 to 1.5 cups per serving That keeps you in your calorie range and gives you a solid amount of protein without overshooting your targets. How to make it easy: Use a measuring cup once or twice so you can see what that looks like in your bowl• After that, use that same bowl and keep portions consistent• If you’re still hungry, add veggies or a side salad — not a bigger bowl of chili Remember: we’re not aiming for perfect tracking, we’re aiming for consistent, repeatable habits that move the scale and your energy in the right direction. You’re doing awesome staying mindful and asking the right questions — that’s exactly how results happen. 👏 -Vanessa

This is the perfect mindset, Rebekah. Quality over quantity and smart pushing outside your comfort zone = real results. Proud of you for how you’re showing up and doing the work the right way. Keep going! 💪🏽🔥

💪 Free Workout Of The Month below — Want The Full Plan? Upgrade and purchase the basic plan. See examples you can try: - Workout: kneel to squat - Walking on an incline: Incline walking is one of the best fat-burning, joint-friendly cardio options for bodies over 40. - 🔹 Warm-up: 5–10 min - - 🔹 Cardio workout: 20–45 min - - 🔹 Fat loss sweet spot: ~30 min most days

Reminder: for kneeling to squat if you think just doing your body weight is not hard enough add dumbbells to your workout :5, 10, 15 lbs etc. Walking on a 3 speed on the treadmill to simple increase the speed as needed.

Try this Food Swap: Fiesta Skillet (Strong Over 40) 🍽️ How To Upgrade Any Recipe (Strong Over 40 Edition) 🧠 Strong Over 40 Skill: Learn How To Swap, Not Starve I’m not here to give you a list of foods you “can’t” eat.I’m here to teach you how to UPGRADE the foods you already eat. 👈 Swipe to see: - The original recipe - The Strong Over 40, metabolism-friendly version Notice the changes:✔️ White rice → brown or cauliflower rice✔️ Regular cheese → reduced fat or less of it✔️ More veggies = more fiber, fuller longer Same meal. Same vibes. Better results. 🎯 This is how we eat for life — not for 30 days. What does this meal do for the body: Protein to protect muscle. Fiber to control hunger. Balanced carbs for energy. This is how we eat over 40.

The pic to the left is a pic of me a year and a half ago in 2024, menopause belly, unhealthy and miserably disappointed in myself. In the purple that is me present day after putting real work in, with healthy eating and consistent workouts. My motivation was to look good for my 45th bday vacation that occurred in Jamaica Feb 2025. 🇯🇲 However we must stay disciplined and not only motivated. Having Only Motivation will not get you there. Even personal trainers fall off we are all human. Being too busy as a mom, business owner, wife etc will sometimes take the priority off of you but YOU must make time for YOU! I am determined to be the best me forever more. What about you?