Hey GLOW Gang! 💫 Let’s give a BIG warm welcome to all of our new members joining us this week! We’re so excited you’re here and ready to GLOW from the inside out. 🌿 Drop a quick 👋🏾 below, tell us where you’re from, and share one wellness goal you’re working on this month! We can’t wait to cheer you on and celebrate your progress along the way! 💪🏾💖 @Elizabeth Bernardo @Troy Miller @Dee Ross @Leah Pavelko @Kimberly Wilson

If there is ONE habit that will transform your progress, your hunger, and your muscle tone… it’s protein. Most people are under-eating it without even realizing it — and that’s why they feel hungry, tired, or stuck. ✨ Why Protein Matters - Helps you feel full longer (fewer cravings + snacking) - Supports fat loss while protecting muscle - Boosts your metabolism because protein burns more calories to digest - Helps with recovery, especially if you’re working out - Keeps your blood sugar steady → fewer crashes, less overeating 🥚 How to Prioritize Protein Daily - Aim for 25–35g per meal - Start meals with protein first — everything else after - Keep quick options on hand: shakes, egg bites, deli turkey, Greek yogurt - Add protein to snacks: cottage cheese, high-protein bars, tuna packs - Build simple “repeatable” meals so you don’t have to think too hard 📌 Easy Ways to Hit Your Protein Goal - Have one high-protein shake daily - Choose double protein when eating out - Meal prep 1–2 protein sources for the week - Track your intake at least a few days a week to stay aware Comment below with one protein source you’re committing to add into your day this week. Let’s help each other hit these goals!

Hey GLOW Gang! 💫 Let’s give a BIG warm welcome to all of our new members joining us this week! We’re so excited you’re here and ready to GLOW from the inside out. 🌿 Drop a quick 👋🏾 below, tell us where you’re from, and share one wellness goal you’re working on this month! We can’t wait to cheer you on and celebrate your progress along the way! 💪🏾💖 @Brooke Willis

1. Keep Your Nutrition Simple •Choose meals you don’t mind repeating - Focus on protein first at every meal - Keep healthy grab-and-go options available - Don’t overthink it — consistency beats perfection 2. Move Your Body Every Day - Aim for at least 20–30 minutes of movement - Mix strength training + light cardio - Use resistance bands, walks, or home workouts — no gym required - Momentum builds confidence 3. Stay Hydrated - Start your morning with water before coffee - Aim for at least 64–80 oz daily - Add electrolytes if you’re fasting, sweating, or on peptides - Dehydration = cravings, fatigue, and slower results 4. Track Your Intake & Wins - Log meals (even the imperfect ones) - Track protein, fiber, and hydration - Celebrate non-scale victories: energy, sleep, inches, mindset - Data helps you adjust without guesswork 5. Get Support & Stay Accountable - Check in weekly — or daily - Ask questions in the group - Share your wins, challenges, and lessons - You don’t have to do this alone ✨ “Drop one rule you’re committing to this week in the comments. Let’s hold each other accountable!” ✨

Every Wednesday we take a moment to pause, reflect, and realign — both personally and as a community. How’s your week going so far? 💭 Is there anything you could be doing differently or better? And most importantly — how will you finish the week strong? 💪🏾 Drop your check-in below to hold yourself accountable 👇🏾 P.S. While you’re here, show some love and comment on a few threads below! Let’s keep the energy flowing 💫