It's Wednesday so let's share our wins! Big or small, share it all. Ideas include: • a healthy meal you made • a workout completed • a mindset win Extras points if you post a photo!! Let's cheer each other on and stay focused on our goals.

This is a breakfast staple in the Hallwachs house. It's quick enough to make on the weekends, or can be made the night before and warmed up for a busy morning! This recipe is for 1 serving, but I typically make a batch for the four of us in a large mixing bowl, and then divide it equally between four oven-safe containers. Try it out and let me know what you think! Ingredients: - 1 large egg - ¼ cup (scant) vanilla Greek yogurt - ⅓ cup milk - ¼ cup all-purpose flour - ¼ cup vanilla protein powder - ½ tsp baking powder - 1 tsp honey or maple syrup - toppings like raspberries, bananas, blueberries, or chocolate chips Directions: 1. Preheat oven to 350 F. 2. Grease an oven-safe bowl with butter or cooking spray to prevent sticking. 3. Mix wet ingredients in a bowl until well combined. Add in dry ingredients one by one until combined, and it's smooth with no lumps. 4. Fold in or top the mixture with fresh fruit. 5. Bake in preheated oven for 20-25 minutes or until golden brown and toothpick inserted comes out clean. 6. Cool for 5-10 minutes before serving or store in the fridge for the next day. Add some maple syrup for a sweet treat.

Did you know the “three-week theory” of habit formation isn’t actually scientific? We’ve all heard it takes 21 days to form a habit, but that number didn’t come from behavioral science. In the 1950s, plastic surgeon Maxwell Maltz noticed that his patients often needed about 21 days or longer to adjust to changes after surgery, such as a nose job or an amputation. That observation led him to reflect on how people adjust to change in general, and he later wrote about it in his book Psycho-Cybernetics. The book became widely popular, and the idea that habits form in 21 days spread from there. But research tells a different story. A study from University College London found that habit formation actually varies widely depending on the behavior and the person. On average, habits can take 18 to 254 days to become automatic. That’s up to eight months. In other words, building habits is hard — and slow — which is much closer to what most of us experience in real life. The same principle applies to surrendering our lives to the Lord. Sometimes we think surrender means passively waiting for God’s timing. But surrender isn’t passivity — it’s perseverance. Perseverance when it’s hard.Perseverance when it doesn’t make sense.Perseverance when you don’t see results yet. Surrender doesn’t remove our responsibility. Instead, it shapes our character through faithful repetition, trusting that the Holy Spirit will lead and direct us over time. What is one healthy habit you’re trying to build right now, and what helps you stay faithful to it when progress feels slow?

For the Chicken Marinade: - 1 ½ lbs chicken breast, diced - ¼ cup Dijon mustard - 2 tbsp honey - 2 tbsp apple cider vinegar - 2 garlic cloves, minced - 1 tsp cayenne pepper - 1 tsp paprika - Salt and pepper to taste For the Bowl: - 1 cup dry rice (or ½ rice + ½ quinoa) - 3–4 cups mixed greens - 1 cup cherry tomatoes, halved - 1 cucumber, chopped - ½–1 cup shredded or crumbled cheese (my fav is feta) - 1 cup tortilla chips, lightly crushed For the Creamy Hot Honey Mustard Sauce: - ¼ cup Dijon mustard - 1–2 tbsp honey - 2 tbsp Greek yogurt or sour cream - 1–2 tsp apple cider vinegar or lemon juice - Pinch cayenne - Pinch salt Instructions: 1. In a bowl, whisk together Dijon, honey, vinegar, garlic, cayenne, paprika, salt, and pepper for the marinade. Add diced chicken and toss until fully coated. Cover and refrigerate for at least 30 minutes (up to 8 hours for deeper flavor). 2. Cook rice (or rice + quinoa mix) according to package instructions. Once cooked, fluff and add a small drizzle olive oil and pinch of salt *Optional squeeze of lemon 3. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Remove chicken from marinade, letting excess drip off. Spread in a single layer (don’t overcrowd). Let cook undisturbed 3–4 minutes to caramelize. Stir and cook another 3–4 minutes until golden and internal temp reaches 165°F. If you want it slightly saucier, add 1–2 tbsp water at the end and let it bubble for 1 minute. 4. Make the creamy mustard sauce by whisking together Dijon mustard, honey, Greek yogurt OR sour cream, vinegar or lemon juice, cayenne, and salt. 5. Assemble the bowl by layering the rice/quinoa base, a handful of greens, spicy honey mustard chicken, tomatoes + cucumber, sprinkle cheese, drizzle sauce, and finish with crushed tortilla chips.