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What's in store for today:

• This Strawberry Mockarita is my favorite sober sipping drink
• The high protein cereal I literally eat in bed
• The simple 10 point daily habit system we use every day with our clients
• This random Amazon purchase decluttered my house and my mind

Hey friend, 

I thought I would share a fun little moment I had with the kids recently.  

It was a random Saturday morning a couple of weeks ago and I was knocking out some push-ups in the living room.

Not a dedicated workout, but I decided I would start doing 100 push ups a day as a fun little habit. 

I finished my first set and, while panting between sets, I turned around... and there was Corbin, my 2-year-old son, down on the floor trying to mimic my push-ups. 😂

Here's a video if you want to experience the cuteness in full effect.

Next thing I know, Lochlyn (my 7-year-old daughter) joined in. The three of us started taking turns, doing sets of push-ups together as a family.

Sure, their form needs some work. But watching them try was both adorable, and powerful.

Because it reminded me: our kids are always watching.

They look up to us. They copy us. They want to be like us.

And that moment reminded me just how important it is to model a life of strength, health, and joy, for them and for me.

Now…let’s get into your Feel Good Friday:

1️⃣  This Strawberry Mockarita Is Now My Favorite Sober Sipping Drink

Over the last few years, I’ve had an on-again, off-again relationship with alcohol.

I’d start drinking socially and it always felt harmless at first, but eventually, it would drift into something I leaned on a little too often and enjoyed a little too much.

Then I’d take a break…and find myself wondering if I’d ever drink again.

Truthfully? I don’t know. But right now, I feel incredible being fully sober, and I plan to keep it that way for the foreseeable future.

That's where my Strawberry Mockarita recipe comes in.

I’ve always loved margaritas, not just the drink, but the experience of mixing something tasty and sipping it while I unwind. This drink gives me that same satisfying ritual...without the alcohol.

Here’s how to make it:

Matt’s Strawberry Mockarita (Ingredients from Walmart):

• Diet Tonic Water
• Skinny Margarita Mix
• 1 Packet Stevia Powder
• 1/2 Packet Strawberry Water Flavoring

Directions (using a whiskey glass as pictured):

The proportions are simple and can be scaled to whatever sized glass you are using.  But I'll give you my exact recipe using a whiskey glass like the one you see here.  

Directions:

1. Fill the glass half full with ice.
2. Add 1 packet of stevia powder for sweetness and 1/2 packet of strawberry water flavoring (I use Crystal Light)
3. Pour in diet tonic water until the glass is 3/4 full with tonic water
4. Fill the remaining 1/4 of the glass with Skinny Margarita Mix.
5. Stir and enjoy.  

It's the perfect blend of sweet, tart, and a little bite that gives you that margarita experience without the downside.  

2️⃣ The High Protein Cereal I Literally Eat In Bed

Some diet “experts” say not to eat after 6 p.m. or to avoid late-night snacks entirely.

To which I say: screw that. 😄

I’m a sustainable weight loss coach, and also a human being. And what’s life without a good bedtime snack or a snack while I unwind with the family?

The truth is: your weight loss depends on your total daily calorie intake, not whether you eat at 6 a.m. or 9 p.m.

So instead of cutting out evening snacks, I just make mine work for me. And this one? It's one of my favorites:

The Bedtime Cereal Combo:

• 2 cups Ghost PB Cereal (tastes like PB Cap’n Crunch)

• 8 oz Kroger Carbmaster Fat-Free Vanilla Milk (or Fairlife Fat Free)

The result? A giant bowl of cereal for under 400 calories and close to 50% protein.

Want a smaller portion? Cut it in half and it’s still a perfect high-protein snack.

I usually skip breakfast and save those calories for this snack, so I can enjoy it fully without guilt. If you’re a cereal lover, this one’s a must-try.

3️⃣ The Simple 10 Point Daily Habit System Our Clients Use To Win

We’ve learned something important working with our clients: they thrive when they have clear, simple goals to work toward daily.

That’s why we created the 10-Point Daily Habit System, built around 5 habits that are easy to track and genuinely move the needle.

Each habit = 2 points
Total possible per day = 10 points
Goal = 8/10 most days (not perfection)

Here are the 5 daily habits:

• 2 pts: Eat on plan (aka no cheats that day)

• 2 pts: Hit 8,000+ steps

• 2 pts: Drink 2 hydration cocktails (I shared the recipe here)

• 2 pts: 30 min strength workout (We recommend 3 times a week)

• 2 pts: 15 min of daily growth (self improvement books, podcasts, etc.)

This system works because it's effective, yet flexible and forgiving. You don’t need to score 10/10 every day, you just need consistent 8/10s, and the results will come.

I do recommend that you focus on making sure that your daily points include food being on plan the majority of days, because as you may well know, we can't out run bad diet.  

I use this myself every single day. It helps me stay grounded and on track. Try it, you’ll be surprised how effective it is.

4️⃣ My Favorite Thing This Week: An Amazon Purchase That Decluttered My House + My Mind

Mental health matters...a lot. Especially when you're trying to get healthy, stay motivated, and feel good in your own skin.

For me, even small things like a cluttered room can add to stress and distraction. So I’ve started keeping an eye out for little decluttering wins.

Recently, I noticed one of those “nagging” clutter zones in our kitchen: a small shelf where I kept my keys, wallet, AirPods, etc. It was super convenient...but it looked like chaos.

So I jumped on Amazon and searched “key + wallet tray”. Found this one that looks great, used my Chase credit card points to buy it (bonus win 🙌), and voilà!  

Here's the before and after:

.   

Clean shelf. Clean mind.

Now, instead of cringing when I walk by, I smile. A little mental health upgrade, just by organizing a shelf.

Sometimes the smallest things make a big difference.

Client of the week:  Jim Miles - 90+ Pounds Gone

When Jim joined Healthy & Whole, he described himself as “an old, tired, grumpy buffalo that’s always in pain.”

He felt drained. Out of shape. Frustrated. His joints hurt. His temper was short. And as someone who loved Brazilian Jiu-Jitsu, he hated how much it was slipping away.

His goal?
“I want to be better for myself, so I can be better for everyone else.”

Fast forward: Jim’s down 90+ pounds and has completely transformed both physically and mentally.

He’s crushing it on the mats again. He’s proud of who he is. And he’s carrying himself like the strong, focused man he always wanted to be.

Our Strategy With Jim:

• Give him structure and simplicity for food and strength training

• Build a menu of highly enjoyable, time-efficient meals to avoid burnout

• Work on mindset + discipline, especially for staying consistent when life gets messy

And that’s the real transformation: not just the weight loss…but the identity shift to match the body.

Jim isn’t just healthier. He’s someone who shows up with strength, discipline, and pride.

Are you a busy, ambitious, parent (or grandparent) who wants to competely drop the fat, build muscle, boost energy, and build a lifestyle to make it stick?  Click this link to apply for our coaching program. 

A Quote To Finish Your Week Strong

"To achieve what you've never achieved, you must become someone you've never been."

- Original Source Unknown

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.