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What's in store for today:

• The 6 Keys To Thriving Mental Health (in my experience)
• My new favorite chicken tenders...

Hey friend,

In my conversations and interactions with a lot of family, friends, and clients over the last couple of weeks one thing has become VERY clear...

We all feel a bit overwhelmed by all of the "tension" in the world right now.  

If you turn on the news, scroll on social media, the temperature is very high, division is plentiful, and frankly, it's everywhere.  

But here's the beautiful thing...for most of us if we put our phone down, turn off the news, and just step outside...all of that is no longer front and center.  

In fact, for most of us, were it not for social media access and main stream media we would have no clue about any of the negativity happening and we certainly wouldn't feel like the world is burning around us...even though it truly isn't.   

So my strategy...has been to disconnect, and I want to remind you that you can do that too.  

Might just be time for another 30 day news and media detox 🧘‍♂️

With that...let's get to your Feel Good Friday newsletter 👇🏻

My 6 Keys To Thriving Mental Health

With all that has been "wrong" in the world and all of the challenges at the moment in our own life, it would be so easy to just feel like EVERYTHING is wrong.  

But more than anything I've been pleasantly reminded of just how far I have come when it comes to my own personal mental health, even in the midst of a challenging season of life.  

So last night I put together a teaching for my students at Healthy & Whole called The 6 Keys To Thriving Mental Health (even in challenging times), and the teaching was a hit.  

So...here are the highlights of that teaching, and I hope it meets you where you are at in the same way.

1. A Past You've Made Peace With
Whatever's back there - the mistakes, the regrets, the things you wish you'd done differently - you'll struggle to be at peace in the present until you find a way to make peace with it. That doesn't mean it was okay or that you're proud of it. It just means you're not letting it steal your joy today. Because here's the thing: you can't change it. But you can choose not to let it keep you stuck.  

My biggest strategies for making peace with the hardest moments and experiences of my past include acceptance, compassion, and extraction.  

Accepting that bad things happen to good people, that I was never perfect and never could be, and accepting that mistakes are a part of the journey.  

Compassion for those who hurt me in the past and reminding myself that they too are children of the same God that created and loves me.  They have their own demons, the same as I do.  

Extracting learning and growth from even the hardest and darkest experiences so that I can apply those learnings and use those experiences now to better my life and to serve others.  

These three things turn my trauma and resentment into triumph and gratitude. 

2. A Present You Are Grateful For
Even when life is challenging and imperfect (and when isn't it?), there's so much to be grateful for right here, right now. Gratitude is a skill you can sharpen, and the more you practice it, the better you get at seeing the good even in the hard seasons.

Truth be told, if you are reading this, you are probably living here in the good ol' U.S.A. the same as I am.  And that means no matter how bad we THINK we have it...we are blessed beyond measure compared to other parts of the world.  

If we were to list out all the "bad" things or things that aren't going just as we hoped in our lives, next to all the assets and blessings and relationships, etc. that God has poured out upon us...truthfully...they don't even compare.  

The trick is developing a REFLEX of gratitude.  

So when I find myself complaining, I stop myself and I force myself to find the silver lining and I fall back on the truth that "things do not happen to me, they happen for me".  

3. A Future You Are Building Toward
You need something to be hopeful and excited about - something you're growing toward. It could be your health goals, your relationships, your career, learning a new skill. Whatever it is, having that vision pulls you forward and gives you purpose.

Without a hopeful and exciting vision we have no reason to grow, no motivation, no hope, and what lives in that space?

Fear, anxiety, sadness, grief, depression, and so much more.  

It's a POWERFUL combination to have made peace with your past, found deep gratitude in your present, and to have clarity around what you are building toward in your future.

So if you aren't really sure about your future and you're just "surviving" moment to moment, this is an area I encourage you to set aside time to journal around so that you can write down somethings and some goals you are excited to build and grow toward.  

4. A Mindset of Growth
This has two parts: First, you have to take control of what you're exposing yourself to and the media that you are consuming. Bring in positive, growth-centered content and cut out the useless negativity (I'm looking at you, news cycle).

Second, give yourself permission to be imperfect and learn as you go.

You're putting in the reps, just like my daughter Lochlyn who went from falling all over herself trying to do a cartwheel to doing backflips on a nationally ranked cheer team. That's the journey we're all on - we start messy, we keep practicing, and we get really good over time.

So many people in the world do the opposite.  When they "mess up" they abuse themselves for it.  They tear themselves down.  And the problem is that we can't learn, we can't grow and overcome, and we can't move forward if that is our mindset.  

Out with the negative nastiness in the media and social media landscape and in with postive growth centered media.  

And less hating on yourself for trying and making mistakes, and more appreciating yourself for the fact that you are in the arena, playing the game, putting in the reps, and learning from each rep both good and bad. 

5. Value That You Live In Alignment With
Anyone familiar with the feeling of Shame?

I know I have been in my own life. 

Shame, disappointment, self loathing, these are things we feel when we aren't living in alignment with our values. 

We all on some levels have a set of values that we desire to live by and stand for.  It represents the image of the person we aspire to be and how we aspire to live.

It is important to get clear on what that looks like and what you stand for.

What do you value? Who do you want to be? How do you want your kids to see you living?

And once you are clear on that, focus on living in alignment with those values. 

The more you live in alignement with your values, the more confidence and self love you will feel. 

I recommend actually writing out value statements: "I value being a person who..." and just see what flows.

Then focus on being that person. You won't be perfect, but the more you live in alignment with your values, the more confidence and peace you'll feel.

Shame comes from being out of alignment with what we hold dear.

6. A Tribe of Other People Who SHARE Those Values
This might be the most overlooked one.

If you're clear on your values, but surrounded by people who clash with them or pull you in different directions, it's going to create stress and turmoil.

You need people in your life who get you, who share your values, who support where you're going.

That's why I'm so grateful for the community we have at Healthy & Whole - one that is full of people who get what it means to value being healthy and whole, and that feels so good.

We all need to be around those kinds of people in life so that we can hold each other to those higher standards, encourage each other, support each other, and help each other move in the direction that aligns with the future we all want to build together.  

It's hard to let go or distance yourself from people or environments that clash with your values, but the long term benefit is worth it in the long run.

Summary

So there you have it.  My 6 keys for thriving mental health.  Make peace with your past.  Find gratitude in your present no matter how good or bad you think things are at the moment.  Clarify a vision for a future that you are excited to work toward.  Adopt a mindset of growth by consuming positive content that grows you and by giving yourself persmission to grow through imperfect reps along the way.  Get clear on your values and focus on living in alignment with those values.  And keep building a tribe of people around you who share those values, too.  

These six keys brought me from my lowest point to thriving. And they can do the same for you.

My New Favorite Chicken tenders

Move over Real Good Foods, there's a new sheriff in chicken tender town 🤠

Up until recently, Real Good Foods brand Chicken Tenders and Chicken Nuggets were the King of the high protein, low carb, low calorie chicken tenders market.  

There was no other product that even came close, and they tasted great, too.  

And, while they are still GOOD...they did recently reformulate their product with a higher calorie count, and the same protein content.  So they are still GOOD, just not as low calorie and high protein as they USED to be.  

But, I was shopping at Kroger the other day and I came across this new product from their Simple Truth brand and it's VERY obvious that they are targeting Real Good Foods market share DIRECTLY with these products, because they have virtually the same low calorie count and protein content per serving that Real Good Foods used to have before they reformulated. 

So I bought them, and tried them, and they are SO good.  

Arguably better tasting than Real Good Foods, and no preservatives, hormones, or any of that.  Just REALLY good.  

If you are looking for a chicken tender that is high protein and low calorie, this is the new king if you have a Kroger nearby.  

130 calories for 4 ounces, 21 grams of protein per serving, and 64% of the total calories coming from protein makes this a new staple on my grocery list. 🤩

30 Pounds Lost + No Longer Hating The Winter 🥶

Kelly started with us in June—right when summer motivation was high and transformations feel easy to start.

But here's what makes her story special: she didn't just lose 30 lbs during the easy months.

She sustained her transformation through fall and into winter—the season when most people backslide.

As Kelly put it: "Officially 30 lbs down since starting the program and not hating winter this year!! I am so thankful for this program and amazing coaches! Not only have I changed physically but mentally and even spiritually as well and I will forever be grateful!"

Not hating winter.

Think about that for a second. How many people use winter as an excuse to quit? To hibernate? To "start again in the spring"?

Kelly built something sustainable enough that she doesn't need perfect weather or perfect circumstances to show up for herself.

She avoided the cycle of losing weight when it's easy, only to gain it all back when life gets harder.

Instead, she's experiencing transformation on every level—physical, mental, and spiritual.

That's what real, lasting change looks like. And we couldn't be more proud of her progress.

A Quote To Finish Your Week Strong

"When you are grateful, fear disappears and abundance appears".

— Tony Robbins

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.