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What's in store for today:
- This little device made me SO much more productive...
- My new favorite high protein cereal...
- 10 tips to make massive progress in 2026...
Hey friend,
It's been a whirlwind of a month with Christmas, New Year, and a nice little surprise on New Years Eve with the birth of our son Jensen. 👶🏻
But, it's been full of blessings, and I'm excited for what 2026 will hold for us, and for you.
I sincerely hope you had a great holiday season and are ready to crush some health goals (and other goals) in 2026 💪🏻
To help with that, here's this weeks Feel Good Friday Newsletter...
This Little Device Transformed My Productivity ⚡️
I don't know about you, but I am sometimes prone to getting distracted.
Especially on my phone, since so much of the work that I do is on my phone and on social media.
It's just so easy to get sucked down into a rabbit hole on Facebook, YouTube, Instagram, X, or heaven forbid...Amazon 🫣
At least...it WAS...until this little device entered my life...
This little guy is called a Brick.
It's a magnetic device with a chip in it that your phone can quickly scan and it comes with an app for your phone.
When you scan the "Brick" with your phone, it completely locks you out of any apps that you choose to "Brick" when you scan it.
And you literally can't access those apps again until you physically walk over and scan the "Brick" again to unlock your phone.
I can't tell you how amazing and simple this has been for vastly increasing my productivity.
Here's exactly how I use mine...
I keep my Brick stuck magnetically to the front of my kitchen refrigerator.
At night when I am ready to wind down for bed, I "Brick" my phone so that all the social media and shopping apps that I can get distracted by are locked down, and only apps like Audible are available.
This keeps me from staying up too late doomscrolling on my phone and gets me to bed at a decent hour, and then in the morning when I wake up it keeps me from getting into social media too early.
But, it still allows me to listen to an educational audiobook while I get ready in the morning or access The Miracle Morning App to do my morning meditation and journaling.
And I keep my phone bricked, unless it's my lunch break, or until evening time when work is complete for the day.
Ironically, right after I bought a Brick for myself, I got a SECOND Brick from my sister-in-law for Christmas. So now, I have one Brick on my refrigerator at home, and another in the middle console of my truck, so that if I forget to "unlock" my phone before I go out running errands I can still unlock it so I can listen to a YouTube video while I am out driving around if I want.
This has quite literally been one of the best purchases I have made in years, and I highly recommend it not JUST for increased productivity, but also my mental health is better spending less time on my phone.
You can pick one up here on their website.
My New Favorite High Protein Milk + Cereal Combo
If you know me, you know I LOVE a big tasty bowl of cereal.
For quite a while I have been loving Ghost PB Cereal, because it tastes like Peanut Butter Captain Crunch, which was one of my favorite childhood cereals.
But now, Ghost has partnered with Cinnamon Toast Crunch to come out with what might just be my favorite high protein cereal ever...
This cereal is 170 calories per 1.25 cups, which is really a nice portion for the calories, and it has 17 grams of protein per serving which makes it right at about 40% protein.
I love to pair 2 cups of this cereal with 8 oz. Kroger CarbMaster Fat Free Vanilla Ultra-Filtered Milk for a super high protein meal...
You could also use Fairlife Fat Free Ultra-Filtered Milk, but this Carbmaster Vanilla Milk is so sweet and tasty. It tastes like vanilla ice cream, which pairs PERFECTLY with this cereal.
Sometimes if I don't want a full meal, I will do 1 cup with 4 oz. of milk for a great high protein snack.
It stays VERY crunchy for the entire eating experience and doesn't get super soggy like many cereals do.
And the flavor is SPOT ON for Cinnamon Toast Crunch.
This cereal is available out our local Walmart so I can now order it for local delivery, and I will be doing so quite frequently 😂
10 Tips To Make Massive Progress
On Your Health Goals In 2026
1️⃣ Set a step goal of 8-10k steps per day and hit it. It's simple, but this ensures you are burning a healthy amount of calories per day for fat burning, and it helps you get into a nice calorie deficit without too much effort.
2️⃣ Setup a strength training schedule for 2-3 strength workouts a week for 30-45 minutes each, and make sure you work all muscle groups i.e. chest, back, shoulders, arms, legs, and core. This will help you maintain muscle mass if you are losing weight and build muscle if you are in maintenance you can build some muscle.
3️⃣ For weight loss, track to a consistent daily calorie intake that puts you into a consistent calorie deficit. Most of our clients use 1200-1600 calories a day, some less, some more, depending on the client. I think this is a great starting place. If you do this for 2-3 weeks and don't see the scale dropping, but you are hitting 8k steps a day consistently and 2-3 strength workouts a week...then drop the daily calorie goal by 300-500 calories and track for another couple of weeks.
4️⃣ Eat .75 to 1 gram of protein per pound of goal body weight per day to ensure you have adequate protein to maintain muscle mass and to minimize lose skin, etc.
5️⃣ Drink 60-120 oz. of electrolyte infused water per day. You’ll need the electrolytes, especially when you start to drop weight to keep your energy up.
6️⃣ Get into the habit of weighing yourself every day and tracking your average weekly weight. If your average weekly weight isn’t going down after 2-3 weeks, you aren’t in a calorie deficit. This means you are either not moving enough (if you aren’t hitting your daily step or weekly workout goals) or you are still eating too much relative to your activity. Adjust accordingly and you’ll see the drops.
7️⃣ Make this the year you focus on building a lifestyle instead of following a diet. Life is constantly changing, and a diet can’t change with it. But you learning how to adapt on a day to day basis with your exercise and food gives you the control you need to be successful anywhere and anytime.
8️⃣ Surround yourself with a group or community of people who want the same thing you do. You need a tribe who values being healthy and fit. If you surround yourself with a tribe of people who value indulgence without regard to health, you’ll fall to their values system, not yours.
9️⃣ Setup and stick to consistent morning and evening routines and sleep routines as much as possible. Structure becomes the foundation of success. Sleep and focused productivity are both more valuable than staying up too late and sleeping in too much due to doom scrolling and watching TV.
🔟 Get help. The right coach and right community can change everything and can help you to do it MUCH faster and with MUCH less pain and struggle. You are worth the investment.
Win Of The Week:
Susie Hits Over 75 Pounds Lost + Reaches ONEderland Despite The Holidays
Susie knocked down 2 amazing goals despite the holiday season 🎄
✅ She lost 12 pounds through Thanksgiving + Christmas + New Years
✅ She landed in “ONEderland” for the first time in a long time
And drum roll please 🥁
That puts Susie down over 76 pounds since she started our coaching program in June 🙌🏻
And she has lost ALL that weight while…
🥳 Enjoying the holidays with her family
🥳 Traveling for vacation
🥳 Working full time
🥳 Being a great mom and grandma
She’s getting her spark back and becoming her best self while living her life instead of feeling like her health and her life are on opposing sides of a fight…
If that isn’t success then I don’t know what is 💛
Keep up the good work Susie! You ROCK!
A Quote To Finish Your Week Strong
“When you truly make a decision to do something, nothing can stop you. There is no excuse. The limitation exists in your head.”
— Myron Golden
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.
