✨ Happy Monday, everyone! ✨ New week, fresh energy, and lots happening inside the group 👏 🧠 Group Coaching Tonight – 6:30 PM Tonight is our final session of the Nutrition 101 series 🎉 We’ll be wrapping up the foundations, tying everything together, and setting the stage for what’s next. ➡️ Zoom link: You’ll find it directly in the Skool calendar—just click the event and hop in when it’s time. 🏋️ What’s Coming Next After Nutrition 101, we’ll be shifting into our next focus: Movement, strength, and protecting our muscle as we heal our metabolism and support long-term results. This is where everything really starts to click 💪 🧘 Tuesday Meditation Update Tomorrow’s meditation will be pre-recorded and uploaded Tuesday morning. I’ll be in a meeting working on some exciting additions for this community, and I can’t wait to share more soon ✨ ✨ Thursday Time Change – Please Note Energetic Healing & Leadership on Thursdays will now be at 12:30 PM going forward. This session is all about nervous system regulation, confidence, leadership energy, and showing up grounded in your life and work. 🎓 Coach Training Coming Soon I’m preparing to launch Coach Training 👀 This will be an intensive, hands-on training for anyone with a passion to help others—whether you’re already coaching or feeling called to step into that role. More details soon, but if this sparks something in you, stay tuned 🔥 🔥 Weekly Challenge 🔥 This week, your focus is awareness + consistency: ✔️ Choose one meal per day to eat slowly and mindfully (no phone, no multitasking) ✔️ Add 5–10 minutes of intentional movement daily (walk, stretch, mobility, or strength) ✔️ Check in with yourself once a day and ask: “What does my body need right now?” Small actions done consistently create massive shifts 🌱 So grateful you’re here and part of this community. Let’s finish Nutrition 101 strong tonight 💛 See you all tonight!

I put together a simple, crowd-pleasing recipe pack that works whether you’re: • focused on metabolic healing • on a GLP-1 • just wanting to feel good after the game 🍗 What’s inside: ✨ Buffalo cauliflower bites (or chicken option) ✨ High-protein sweet potato nachos ✨ Air fryer turkey meatballs ✨ 5-minute high-protein game day dip These are easy swaps, not restrictions. Protein + fiber first = enjoy the game and feel good in your body.https://drive.google.com/file/d/1wUSKNabagEpkf_XBNggngh-SD7rJDYqv/view?usp=drivesdk

Happy Monday & Hello February ✨ Fresh month. Clean slate. New intention. If you want to shift your reality, whether it is your health, finances, career, home life or whatever, it doesn’t start with a massive overhaul. It starts with five small daily non-negotiables. Not overwhelming goals. Not a perfect plan. Just 5 things you will do today and each day going forward — no matter what. This works because: When you write your 5 daily goals down and keep them visible, you activate: • Your Reticular Activating System (RAS) — your brain starts noticing opportunities that match what you wrote. • Your subconscious patterning — you begin to expect progress. • A dopamine reward loop — checking them off makes your brain want to repeat the behavior tomorrow. This is how identity shifts happen. This is how habits change. This is how you begin shifting your reality. 👉 These do NOT have to be only wellness goals. They can be related to: • Career • Finances • Relationships • Personal growth • Home life • Wellness Examples: • Send the email you’ve been avoiding • Drink your water • 10 minutes of movement • Review finances for 10 minutes • 5 minutes of grounding or breathwork • Eat protein with every meal • Have a calm conversation instead of reacting Your only job today: 1. Write 5 down 2. Keep them where you can see them 3. Check them off 🚨 Group Coaching Reminder (Nutrition Focus) We have two more weeks focused on Nutrition inside group coaching. Tonight at 6:30 PM, bring a list of what you’ve been eating. We’re going to dive deep, optimize it, and make your nutrition work for your real lifestyle — not a plan that only works on paper. Join Me Live This Week Monday – 6:30 PM Weekly Coaching & Intention Setting Tuesday – 9:30 AM Meditation & Energy Reset / Healing Thursday – NOW at 12:30 PM (lunchtime) Energy & Meditation for Leadership, Career, and Confidence This new Thursday time is to make it easier for those of you who work mornings. I’ll have the Zoom link and calendar updated by Thursday.

I want to hear from you all! How was your week? What things did you overcome? What 2 small goals did you set for yourself?

What if the way you feel, think, and live could change… starting today? Not by doing something huge or complicated — but by making a few small choices that add up to big change. Your body, mind, and spirit are always talking to you. When they work together, life feels lighter, calmer, and more powerful. Let’s reconnect. 💛 🌱 Your Body Your body is your home. When you take care of it, everything works better. Try this: ✅ Drink a glass of water when you wake up ✅ Take a 5-minute walk outside ✅ Stretch your arms and take 3 slow breaths ✅ Eat one food today that makes you feel energized Small actions tell your body: “I care about you.” 🧠 Your Mind Your thoughts shape your world. What you tell yourself matters. Try this: ✅ When a negative thought shows up, ask: “Is this helping me?” ✅ Replace it with something kinder: “I’m learning.” “I’m doing my best.” ✅ Write down one thing you’re grateful for today Your brain learns from what you repeat. Choose thoughts that build you up. ✨ Your Spirit Your spirit is your inner calm and inner power. It grows when you slow down and listen. Try this: ✅ Sit quietly for 2 minutes and breathe ✅ Put your feet on the ground and notice how it feels ✅ Look at the sky, a tree, or the sun and feel connected ✅ Say thank you for something good in your life This helps your nervous system relax and your energy reset. 🌈 Small Changes = Big Results You don’t have to change everything at once. One small habit today becomes a new way of living tomorrow. Tiny shifts create powerful results over time. You are more powerful than you realize. You are capable of healing, growth, and creating a life you love. 💬 Let’s Talk: 👉 What is ONE small thing you’ll do today to support your body, mind, or spirit? 👉 Drop it in the comments so we can cheer you on! Let’s grow together. 💫