Fourth and final week of the inaugural round of the Muscle-Building Challenge. 💪 We laid the “bricks and cement” of a solid body—now we get to the fun part -design and refine with calorie customization for fat loss. If the above is you, April’s fat loss challenge (premium tier) is where it gets exciting. You’ll learn the system of how to lean out (without suffering)—even on vacation, during caregiving, and in the middle of chaos—while keeping your hard-earned muscle. If you’re still building your muscle foundation, and not quite ready for April’s Get Lean Challenge, that’s also a huge win. 𝗬𝗼𝘂’𝗿𝗲 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗮 𝘀𝗼𝗹𝗶𝗱+𝘀𝘁𝗿𝗼𝗻𝗴 𝗯𝗼𝗱𝘆—𝗮𝗻𝗱 𝘁𝗵𝗮𝘁’𝘀 𝘄𝗵𝗮𝘁 𝗹𝗲𝘁𝘀 𝘆𝗼𝘂 𝘄𝗮𝗹𝗸 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗸𝗶𝘁𝗰𝗵𝗲𝗻 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗼𝘃𝗲𝗿𝘁𝗵𝗶𝗻𝗸𝗶𝗻𝗴, 𝘁𝗵𝗿𝗼𝘄 𝗼𝗻 𝗰𝗹𝗼𝘁𝗵𝗲𝘀 𝘁𝗵𝗮𝘁 𝗳𝗶𝘁 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹 𝗴𝗼𝗼𝗱, 𝗮𝗻𝗱 𝘁𝗿𝘂𝘀𝘁 𝘆𝗼𝘂’𝗿𝗲 𝗱𝗼𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝘀 𝘆𝗼𝘂 𝗵𝗲𝗮𝗿𝘁 𝗮𝗻𝗱 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺 𝗹𝗼𝗻𝗴-𝘁𝗲𝗿𝗺. We’ll be here when you’re ready for the lean phase at any time-you get to choose because the challenges keep running all the time! Tune in to tonight’s call to learn more about April’s Get Lean challenge and hear about 𝗠𝗬 𝟭𝟬 𝗪𝗘𝗘𝗞 𝗘𝗫𝗣𝗘𝗥𝗜𝗘𝗡𝗖𝗘 𝗠𝗜𝗖𝗥𝗢-𝗗𝗢𝗦𝗜𝗡𝗚 𝗪𝗜𝗧𝗛 𝗔 𝗚𝗟𝗣-𝟭 (Replay will be uploaded into the Muscle Challenge Course within the classroom!)

Talk about protein + probiotics + calcium for the win. A true superfood. Have you tried greek yogurt this way? 1) a sub for sour cream in our tacos, baked potato and burritos. 2) in a smoothie with whey protein and frozen berries. 3) half and half mix with cottage cheese and fruit. 4) mixed with ranch powder seasoning for a healthy but oh so YUMMY dip 5) mixed with some ranch powder + avocado oil + apple cider vinegar + milk or water for a healthy dressing 6) mixed with mayo for chicken, tuna, egg salad sandwiches (1/4 part yogurt + 3/4 part mayo) How do you do your greek yogurt? (Thank you to @Melissa Boster and Dyanne Joyer in the menopause skool for inspiring this post!)

Good question @Elizabeth Wong because it’s a common one so thank you for the reminder. Doing a vertical pull like a lat pulldown or a pull-up can seem tricky without equiptment like cables, bands or racks … try this as an alternative. And let me know how your shoulders and your core feels afterwards!https://youtu.be/S0iVI-35ZOI?feature=shared

What we measure, we can improve on. When we track, we make progress visual. Our brain likes proof of progress and it serves as encouragement to keep going. What are you choosing to track today? Not to never miss a day and feel bad about it BUT INSTEAD to see evidence of how far you've come!

⚙️ Afternoon Fuel System Most afternoons, we keep it simple: We proactively avoid cravings, stress snacking, boredom, fatigue… ✔ Protein + Fiber is our system Examples: 🥣 Greek yogurt + berries 🍎 Cottage/string cheese + apple 🥤 Protein smoothie + chia Why?🤔🤔 💪 supports muscle 🧠 steady energy 🍽 better satiety ⚡ Small Adjustment Before Lifting💪🏽💪🏽 Heading into your workout feeling flat or sluggish? Add quick digesting carbs. Examples: 🍯 honey + pinch of salt 🍉 watermelon + salt 🍌 banana 🥤 tiny juice Why? Quick carbs provide glucose, the fuel your muscles use during lifting. Salt can help improve hydration and absorption. 🧭 The Simple Algorithm Most afternoons: your snack system framework💯 ➡ Protein + Fiber Low energy before lifting ➡ Add quick carbs Then go train. 💡 Remember Sometimes fatigue before a workout isn’t a motivation problem. It’s a fuel adjustment. Fuel for the work required. What’s your current pm snack? (Honesty works best here)