Last week we practiced slowing down.This week, we’re applying it to how you eat and move.” Your 3 Assignments: ✅ Pause before meals → check hunger + build a better plate ✅ Hit protein at 2 meals/day minimum (don’t overcomplicate it) ✅ Move daily (steps or workout—but something intentional) Drop your protein goal + which habit you’re locking in this week 👇

Have you gone through this week’s task yet?If you’re following along with the Foundations course, your first step is simple: 👉 Watch the Mindset video 👉 Download and start the Mindset workbook below. I also did a video over the weekend breaking this down — I’ll drop the link below. If you missed it, go back and watch it. Don’t skip this part. And I’m going to be really honest with you… A lot of you want results, but you’re trying to jump straight to food, workouts, macros — all of it — without fixing the way you think first. That’s why you keep starting and stopping.That’s why you feel “off track” so easily. This month (May), we’re going through the Foundations together — step by step — so you can actually finish something and build momentum. Now let’s talk about progress… If you feel like nothing is happening right now — I want you to question that. Are you sure? Or are you just only looking at the scale? Because progress might look like: ✔️ Showing up when you normally wouldn’t ✔️ Getting your steps in more consistently ✔️ Being more aware of your choices ✔️ Lifting a little heavier or just getting to the gym ✔️ Not spiraling after one “off” meal That counts. That matters. That’s how this works. Drop below 👇 1. Did you watch the Mindset video yet? 2. One thing that stood out to you (or will stand out once you watch it) 3. One way you’re committing to show up this week Let’s actually do this together this time 🔥

Slow Down → Be Intentional, let’s continue where we left off next week. Last week we talked about pausing between activities…This week, we’re actually going to practice it 👇 Not perfectly. Just intentionally. Your 3 Assignments This Week: 1️⃣ The “Pause Before You Eat” Rule Before every meal or snack, pause for 10–15 seconds.Ask yourself: - Am I actually hungry? - What would make this meal more balanced? - Do I have some sort or protein in this meal? - 👉 This is how you stop under-eating or mindless snacking. 2️⃣ The “Reset Between Tasks” Moment Before moving from one thing to the next (work → home, errands → dinner, etc.)Take 3 deep breaths. That’s it. 👉 This helps bring your nervous system down so you’re not running on stress all day (which impacts hunger, energy, and choices more than you think). 3️⃣ The “Slow Your First 5 Bites” Habit At one meal per day, slow down your first 5 bites: - Put your fork down between bites - Actually taste your food 👉 Most of you are eating too fast → which disconnects you from fullness cues. Pick ONE of the three you’re committing to this week(and if you’re feeling it, go for all 3) Drop it below 👇I’ll check in with you mid-week.

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Hey beautiful humans, This week I want to invite you into something simple but powerful: setting intentions. Not goals. Not another thing to track. Just intention — the quiet choice to actually be where your feet are. Because here’s what I’ve noticed (in myself and in so many of you): we move through our days on autopilot. We eat while scrolling. We “workout” while mentally writing our grocery list. We rush through the exact moments that were supposed to be for us. And then we wonder why nothing feels like it’s landing. So here’s your invitation this week — pick ONE of these to practice: 🍽️ Eat one meal a day fully present. No phone. No TV. Just you, your food, and the actual experience of nourishing your body. Notice textures. Notice when you’re full. This is where food stops being the enemy and starts being fuel you actually enjoy. 💪 Mind-to-muscle in your workouts. Instead of just going through the motions, feel the muscle you’re working. Squeeze it. Connect to it. One focused set beats ten distracted ones — and this is how your body actually changes. 🌬️ Slow down one transition a day. Before you start the car. Before you open the fridge. Before you pick up your phone. Three breaths. That’s it. You’d be shocked what shifts. The woman you’re becoming isn’t built in the big dramatic moments. She’s built in these quiet, intentional ones. The ones where you choose presence over performance. Drop a 🌿 in the comments and tell me which one you’re committing to this week. Let’s hold each other to it. You’re not behind. You’re not rushing toward her. You’re becoming her/him — one intentional moment at a time. xo Joanne