TAKING ACTION: ✅After reading today’s post, what is one thing that is just outside of your comfort zone that you can do today? Share with me below! You’ve GOT THIS! 💥 Have you ever heard of exposure therapy? Exposure therapy is often used with patients who have a fear of something or have experienced some sort of trauma in their lives. In short, the therapist will ask the patient to interact with the very thing they fear willingly. Not all at once. Not in a huge dose. But instead, in very small doses. The next step is never taken until the previous step feels doable. For example, if someone has a fear of getting on an elevator, he/she might be asked to take one step towards the elevator. Once the person feels comfortable with taking one step toward the elevator, the rest of the journey may look like this ⬇️ - Taking two steps toward the elevator - Taking three steps toward the elevator - Walking all the way down the hallway to where the elevator is - Pushing the elevator button - Just standing on the elevator while keeping the door open - The steps continue until the person eventually willingly rides the elevator This is what exposure therapy looks like, and our health & wellness journeys are somewhat similar. Maybe we don’t have a fear around our health & wellness journeys, but the steps (and outcome) are similar. Choosing to do something just outside of your comfort zone (but not so big that it defeats you) is the way. Eventually, you get comfortable with it, and you’re ready to take the next small step just outside your comfort zone. Do you see the pattern? The rain today is what produces tomorrow’s flowers…🌺

TAKING ACTION: ✅Just as we did yesterday, tell me one thing you’re doing today for a better tomorrow! It can be anything! Share with us below after you get it done! 👇 Yesterday, we talked about a specific quote and how it relates to the overall health & wellness journey. I’d like to stay on that topic this week because its deeper meaning is one we need to learn. Rain brings showers. Effort brings results. Discomfort brings growth. When something is True with a capital “T”, it’s true across all planes—it’s true in life, relationships, your health & wellness, etc. It’s always True. The concept we’re talking about this week is always true. It is the way forward. 💯 The question this week is, “Are you willing to walk through the rain?” Only you can answer that. Only you know if it’s worth it to get what you want on the other side. Speaking of being worth it, this easy bell pepper + cucumber + mango + red onion is totally worth it! It’s simple, light, and pairs well with almost any protein! Check out the recipe inside! 🥭 Bell Pepper Cucumber Salad with Mango & Red Onion - Clean Eating Kitchen

TAKING ACTION: ✅ What’s your favorite core move? This week, we’re chatting about why building a strong core is important for your overall health. The truth is that building strength is important for all of your body/muscles. We use different muscles for different activities, but at the end of the day, your core is arguably one of the most important to focus on. That’s because it acts as a girdle, support system, and shock absorber for the rest of your body. When your core muscles are weak, you overcompensate by using other muscles, and that can often cause injury and/or unnecessary pain. 💯 Something you may not have realized is just how many muscles we’re talking about when we’re referencing your core. We often think of our abdominal muscles and maybe our back muscles. But did you know there are many more? 👉 Abdominal (both deep and superficial) 👉 Back (both deep and superficial) 👉 Obliques (the sides of your stomach) 👉 Diaphragm (your breathing muscle at the top of your core) 👉 Pelvic floor muscles (make up the bottom of your core) Your core is where all movement begins and is your center of gravity. Focusing on strengthening your core in its entirety will not only benefit your core but also the rest of your body, as well! 💯

TAKING ACTION: ✅What do you love most about this platform? Share with me below, and also tell me about what you’re celebrating today! Happy Friday, friends! Today is our designated day to celebrate our weekly wins (but, let’s be honest—every day is a good day to celebrate wins)! 🎉 As I was considering our conversation about balance this week, I couldn’t help but think about how this program and platform is completely balanced, all the way around. ⬇️ ⚖️We balance our nutrition. ⚖️We balance our workouts: strength, HIIT, and rest days ⚖️We focus on balanced sleep and hormones. ⚖️And of course, we work hard, but on Fridays, we take time to have a little fun and celebrate! I’m not sure we could be any more balanced ‘round here…😉 Finding overall balance is a journey, but if you’re committed to this lifestyle, you’re already living a more balanced life than most people. That’s just the truth. 💯 With that said, let’s refuel our bodies after yesterday’s fast and celebrate today! You deserve it! 🎉

By now, you probably recognize that if your goal is to live a healthy and balanced life, you’re in the right place! 💯 If you can find something better, let me know. Go on, I’ll wait… Hitting your lower-body muscles each week is important because your lower body contains the largest muscles in your body—which means you burn a lot of calories! Not only that, but your lower body muscles are a foundational pillar of your body. Force in the kinetic chain starts from the ground up, which means your lower body strength affects everything above it! Here are some other benefits of a strong lower body ⬇️ 🍑They provide structural support and posture 🍑They’re the largest and most powerful muscle groups 🍑They have a major metabolic and hormonal impact 🍑They allow for functional movement and injury prevention The truth is that you either love lower body day or hate it. Or maybe you have a love/hate relationship with it; however, it’s important not to skip it. It provides all of the benefits listed above, and it is the final piece of our strength-training plan each week. It allows you to balance out your body and ultimately improve your overall body composition! 💯