Time for JOY

Being a mom with young kids, running a business can leave little time for JOY.

Sure, I do things that make me happy daily. I go for walks outside, kiss my dog, and spend time with Anthony, but I haven’t made real time for myself in quite some time.

A few women that I have know over the internet for 2-3 years decided to take a trip to meet visit our mentor + friend Katie St Clair. I’ve seen these women every week online for years, but I’ll admit I was nervous about meeting up with them in real life.

I have found myself disappointed by people in the past, and I didn’t want to “get my hopes up.”

Well, it was AMAZING. These women are MY PEOPLE. If you know, you know, this can be hard to come by an adult! Spending a weekend with these women felt like we had known each other for so long. We swam, worked out, ate, and stayed up way too late chatting about anything and everything. It was a fulfilling weekend, and we all can’t wait to do it again.

This is my reminder to you to carve out time for joy. Your soul will thank you. ♥️

Nutrition Challenge

Last month my MYB members wrapped up our Nutrition Challenge. 🤗 I LOVE seeing the healthy lifestyle changes they’re making.

They are thinking about food and how it nourishes their body. They are paying attention to how food makes them FEEL. They still have chocolate and wine because my nutrition challenges are all about balance.

In my experience (and many others), restriction ultimately leads to failure, whether that means falling off the wagon entirely or feeling guilty about indulging in your favorite food. No one should ever feel guilty for enjoying life!

Here are just some of the delicious meals my members are sharing in the group:

Now I’m hungry! 😜

NEXT MONTH = CHIN UP CHALLENGE 💪💪💪

The Buzz Around Ozempic

If you follow the news or are on social media, chances are high that you've read about the "miracle weight-loss" drugs Ozempic, Saxenda, or Wegovy. These drugs are GLP-1 receptor agonists. Glucagon-like peptide-1 receptor agonists are synthetic molecules that act like glucagon-like peptide-1 (GLP-1) in our bodies to regulate appetite and metabolism. While intended mainly for type 2 diabetes, in recent years doctors have been prescribing them for weight loss.

GLP-1 receptor agonists are not new to the market. In fact, they've been around for almost 20 years. It's only been recently discovered that these drugs have weight loss indications. Here's a link to an article that goes over these drugs in detail.

If you're struggling to lose weight, make sure you get your big rocks in place first. Prioritize your protein + get strength training 3x per week. Rapid weight loss can ensure you are losing muscle mass and this is what we DON'T WANT. We want to build and maintain as much muscle as possible.

Make sure you are moving your body outside of your workouts and getting outside as much as you can. As with any medication there are potential side affects. There is no such thing as a magic pill IMO. This podcast is a great listen to learn more about the science of these weight loss injections, how they work, and who should and should not be taking them.

As always, I am here to help you if you want to lose fat, gain strength and feel good in your body again. My process is not intended to be a quick fix, but I can promise you results if you are dedicated to your health and wellness journey. ❤️

Whole30 Chicken Salad

I freaking love chicken salad and this recipe is one you're going to want to save. 😋

Ingredients

• 1/4 cup raw sliced almonds or raw walnut halves
• 2 cups 1/2-inch-diced cooked boneless skinless chicken breasts
• 1 1/2 cups seedless red grapes halved
• 3 medium stalks celery diced (scant 1 1/2 cups)
• 1 large green onion thinly sliced (about 3 tablespoons), or 2 small/medium green onions
• 2 tablespoons chopped fresh dill
• 1/4 cup tahini
• 1/2 teaspoon kosher salt plus additional to taste
• 1/2 teaspoon black pepper plus additional to taste
• 1/8 teaspoon garlic powder plus additional to taste
• 1 tablespoon apple cider vinegar
• 5 tablespoons hot water plus additional as needed
• Bib or romaine lettuce

Instructions

• Toast the nuts: Preheat the oven to 350 degrees F. Spread the nuts in a single layer on an ungreased baking sheet. Bake for 6 to 8 minutes (for almonds) or 8 to 10 minutes (for walnuts) until crisp, fragrant, and toasted. Set a timer and do not walk away from the oven during the last few minutes, as nuts can burn the moment you stop watching. If using almonds, transfer to a small bowl; if using walnuts, transfer to a cutting board, then let cool a few minutes and roughly chop.
• Place the diced chicken, grapes, celery, green onions, dill, and toasted nuts in a large bowl.
• In a small bowl, add tahini, salt, pepper, and garlic powder. Whisk to combine. Add the apple cider vinegar, then the hot water, and stir until smooth. Add additional hot water 1 tablespoon at a time, until you have a smooth, pourable sauce that seems like a thick dressing.
• Pour the tahini mixture over the chicken mixture and toss to coat. Taste and add additional salt and pepper as desired. If time allows, refrigerate for 2 hours.
• Serve piled inside lettuce cups and enjoy!

Ready to work with me?