Weekly Check-In: Mindset, Pausing + Noticing Your Thoughts I wanted to check in and share a little summary of my week because overall, it was a really good one — not because everything was perfect, but because I felt like I gave my mind more space to rest. One thing I focused on this week was pausing before reacting to my thoughts. I’d say about 75% of the time, I was able to catch myself and stop long enough to notice what I was thinking. If the thought was negative, I either stopped myself mid-thought or, if I had already gone down that road, I tried to shift it into something more positive. Instead of letting one negative thought spiral into 20 more, I would pause and remind myself: ✨ How far I’ve come ✨ What I’m doing well right now ✨ The good things happening in my life ✨ The progress I’ve made that has nothing to do with the scale ✨ The version of me I’m becoming And honestly, that little pause made a difference. This is such a big part of the journey that doesn’t always get talked about enough. Weight loss, fitness, GLP-1s, nutrition — yes, all of that matters. But so does the way we talk to ourselves while we’re doing it. So for your check-in this week, I want you to reflect on: 1. How did your week go overall? 2. What is one thing you’re proud of yourself for? 3. Did you notice any negative thoughts come up? 4. Were you able to pause, reframe, or redirect them? 5. What is one good thing happening in your life right now? 6. What is one thing you want to focus on next week? Even if your week wasn’t perfect, I want you to look for the progress. Maybe you drank more water. Maybe you got your steps in. Maybe you ate more protein. Maybe you didn’t give up after one off day. Maybe you simply noticed your thoughts instead of letting them control your mood. All of those count. This Next week as we continue working through our foundations course Next, we’re going to start talking more about food tracking — not from a place of obsession, but from a place of awareness.

Watch this quick video on some of my mindset reframes and please share your own below!

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.