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What's in store for today:

• The new iced coffee maker we are loving
• This massive breakfast has 50 grams of protein and only 400 calories 
• The eating plan our clients use to lose weight without counting calories and macros

Hey friend,

Welp… the ankle injury saga continues. I’ve been off running this past week to let it heal, hoping I can get back at it soon.

Huge bummer—because I’ve been fired up watching my resting heart rate drop and my cardio fitness climb in the Apple Health app from all the running.

Since I can’t run, I decided to do some Zone 2 training on the elliptical in the garage until my ankle is ready. And after a week of it, here’s what I’ve learned:

1️⃣ I really don’t enjoy the elliptical nearly as much as running 😅
When I first start on my garage elliptical, it was such an intense leg workout that my legs would burn out before my heart rate even got high enough. Not ideal when training for endurance!

2️⃣ The importance of showing up—even when it doesn’t feel good.
I committed to 20–30 minutes every day on the elliptical. And while the first couple days felt rough, by the end of the week it already felt more doable.

👉 Powerful reminder: everything feels hard before it feels easy.

I don’t love the elliptical like I love running, but at least now I know I have a solid option if I ever need to take a break from running again. 👌🏼

With that said, here's your Feel Good Friday...

1️⃣  The New Iced Coffee Maker We Are Loving

Every once in a while you find something you like so much it becomes a daily staple, and this Ninja Iced Coffee Maker is one of those things.  

Prior to about a week ago Joani and I had been getting a little carried away with our Starbucks Iced Coffee habit (hence the high protein Starbucks drink hack I shared last week)...and it was starting to get a bit pricey!

Joani being the frugal one of the two of us found this Ninja Iced Coffee Maker that can use Keurig K-Cups or coffee grounds to make iced or regular coffee and the Iced Coffee is PERFECT.  

It's so simple...and fast...and affordable now to have a really good iced coffee at home that I do it pretty much every day now instead of 2-3 times a week.  

Literally, just put the K-Cup in the machine...fill your glass half way with ice...select the "Over Ice" option, select 12 ounces, and hit the brew button.  

I then add a couple of packets of Stevia Powder for added sweetness and then I fill the rest of the glass with either Kroger Carbmaster Fat Free Lactose Free Vanilla Milk (as pictured here), or I will use a Premiere Protein Chocolate Peanut Butter Protein Shake.  

Both options are extremely high protein, which makes this a super high protein, tasty, and now affordable option I don't have to leave home for.  

And that is what makes this one a keeper ☕️

2️⃣  This Massive Breakfast Has 50 Grams Of Protein + Only 400 Calories

I can eat breakfast for any meal of the day.  I just love breakfast food.  

This is my go to "Hearty Breakfast" that is super filling, and with whole eggs, keto toast, high protein french toast, and tasty chicken breakfast sausages...there is a LOT to love here.  

The crazy part...this meal comes in with over 50 grams of protein at only 400 calories 🤯 which makes it a perfect meal for weight loss and even weight maintenance.  

This meal tackles 3 of the biggest complaints I here from people on a weight loss journey:

1. I'm never full or satisfied after I eat
2. I can't eat enough protein
3. I get tired of eating boring meals

Yep...none of those problems apply anymore with this meal.  

Here is how you can throw this meal together for yourself and what you will need...

Ingredients:

• 4 Slices Lewis Keto Bread (Zero Net Carbs)
• 2 Whole Eggs
• 1/3 Cup Liquid Egg Whites or Egg Beaters
• 3 Jones Dairy Chicken Breakfast Sausages (or Applegate Chicken Breakfast Sausage Links)
• 1 teaspoon Cinnamon
• 2 Tablespoons Sugar Free Maple Syrup (I use Maple Groves)

The Toast:  To make low calorie toast that has lots of flavor like a buttered toast, lay out your slices on some paper towel, salt the bread to taste, and then spray with avocado oil or olive oil cooking spray, then flip and repeat before throwing it into the toaster.  This gives it the "salted butter" experience without all the calories from actual butter.

The Whole Eggs:  Nothing special here, just whip them up to your desired style.  I like mine over easy.  

The Chicken Sausages:  You can throw them in the microwave per the instructions if you are in a hurry or heat them in a skillet for a more traditional experience.

The French Toast:  Throw your liquid egg whites or egg beaters into a bowl with the cinnamon and stir it all up very well.  Dip the 2 slices of keto bread in the egg white + cinnamon mixture and then throw them into a skillet to cook.  Flip when the time is right and then serve.  

Enjoy!

3️⃣ The Eating Plan Our Clients Use To Lose Weight Without Counting Calories + Macros

Counting calories and macros is one of the most effective ways to lose weight if you do it right, but......it's not sustainable for most people.  

Very few people want to count calories their whole life, so we developed this method / eating plan called "The Building Block" method so that our clients can eat the right amount of calories and protein every day without having to count every calorie and macro in a diary.  

Here's how we do it...

You get 2 kinds of blocks to play with...meal blocks and protein snack blocks.

Meal blocks are any meal or recipe that is 400 calories or less, and a minimum of 35% protein.

Protein snack blocks are any snack that is 200 calories or less and at least 40% protein.  

Instead of logging every single meal and calorie every single day for life...we help our clients build out an ever growing menu of meals, snacks and recipes inside and outside of the home that they have verified fit within these "block" parameters.  

You get 3 meal blocks and 2 protein snack blocks a day to play with.

3 meal blocks and 2 protein snack blocks gives you up to 1600 calories a day, and if you ensure your menu options for these blocks meet minimum protein standards then you will generally get plenty of protein.

Now you can play with these blocks in any way that you want.  

You can have a standard breakfast - snack - lunch - snack - dinner format...

Or...you can skip breakfast, have 2 meal block portions for a bigger lunch, then have a snack block before dinner, then have your dinner block portion, and still have a snack left over after dinner.  

Heck, you could even just save all your blocks and eat them in the evening time if you like to fast and feast.  

The point is...the timing doesn't matter.  All that really matters is that you play with the blocks you have each day.  No more, no less.  

You get to make it fit your play style, you hit your ideal calorie and protein goals without obsessing over it, and you don't have to log everything you eat.  

The only drawback we have found is the time it takes to build the menu.

This approach takes a little more time in the beginning as you brainstorm and build up a growing list of meals, snacks, and recipes inside and outside the home that fit ideal standards.

We make it super easy right from the beginning with our clients because we give them access to our Healthy & Whole Cookbook, in which every single meal and snack recipe is already dialed in to these standards.  

So it is just plug and play...

It will take some time to build your own full menu, but once that work is done...as long as you make or order meals the same way every time...no more calorie and macro counting is needed...ever 🥳

🎙️ New Podcast Episode  + Client Of The Week

Losing 106 Pounds Sustainably

With Marsha Harrison

In this interview with Marsha, we dive into one of the most inspiring transformations we’ve ever had inside Healthy & Whole.

When Marsha first joined, she was exhausted from long ICU shifts, grabbing fast food on the way home, and feeling like every diet she tried left her right back where she started. Her goal was simple but powerful: she wanted to lose the weight for good, feel great in her body, and have the energy to enjoy her grandkids and her upcoming trip to Australia.

Fast forward to today—and Marsha has lost 106 pounds. 🙌

But even more than the number on the scale, she’s gained a lifestyle she can actually maintain.

She’s learned how to make room for real life, how to stay consistent through her busy schedule, and how to keep her results without feeling like she’s “just making it.”

In our conversation, Marsha shares:

- The turning point that made her finally commit
- What finally made it sustainable for her
- The mindset shifts that made the biggest difference
- What life feels like now, 106 pounds lighter

Watch the full interview here

A Quote To Finish Your Week Strong

"True growth and progress occur when we push beyond our comfort zones and challenge ourselves to do hard things"

- Steve Magness - Author of Do Hard Things

When you're ready, here's how I can help:

If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help.   Apply for coaching here in the Healthy & Whole Mentorship Program.  

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.