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What's in store for today:

• The Chip Dip My Family Demolishes Every Time I Make It
• This 30 Day Journaling Challenge Could Change Your Life
• This book, and its author, really surprised me
• Fixing my broken feet and ankles so I can run again

Hey Friend, 

Just a bit of a random, but valuable thought I've been thinking about a lot lately...especially as I constantly interact with coaching clients and those looking for help.  

For decades the health and fitness industry (just like everything else in the world) has conditioned people to buy solutions.  

Books on fad diets and protocols, expensive supplements, medications, gimmicky fitness equipment and accessories, etc.  

It's conditioned people to be on the lookout for just the right "thing" that is going to fix a problem that 80% of adults in the United States have...

Which is that they haven't figured out how to be healthy in a society and culture that is not designed for it.  

But, the truth and reality that we see every day in our coaching practice, is that learning to be sustainably healthy in today's world is less about finding the perfect diet or protocol or workout program...

It's not even about being the most disciplined person...

It's more like attending trade school or college.  

To be healthy in a world and culture not designed for long term health now requires months, and for many years, of knowedge and skill building, repetition to mature in those skills, and time to become a person capable of living and being very healthy in an unhealthy world.  

Anyway, just a huge mindset shift that could be extremely useful for anyone reading this who is struggling.

A powerful first step might be to simply change what you are searching for.  Focusing less on what is the best diet for results, and more on asking, "Who can teach me, guide, me and mentor me to long term capable and confident success?"

With that, here's your Feel Good Friday 💪🏻

1️⃣  The Chip Dip My Family Demolishes Every Time

I make this chip dip EVERY time we host a family gathering at our home. 

Thanksgiving, Christmas, birthdays, summer cookouts...

No matter what the occasion is, my family at home and my extended family always asks me one question..."Are you making the dip?"

Honestly, I don't even know why they ask anymore...the answer is OBVIOUSLY yes. 😂

But what makes this dip incredible is that not only does it taste like a cheat, but it's low carb, low fat, low calorie, and super high protein.  

All the flavor, without the guilt 💪🏻. So here you go:

Matt's Famous Fiesta Dip

Makes 8 x 1/2 Cup Servings of Dip:

• 166 calories per Serving (Dip Only)
• 55% protein
• Only 26% Carbohydrate
• 21.9 Grams Protein
• 10.4 Grams Net Carbohydrate

- 1 Pound 96/4 Extra Lean Ground Beef
- 2 Cans Campbell's Healthy Request Cheddar Cheese
- 1 Diced Onion
- 2 Cans Diced Chiles (If you want spicy use 1 can diced chiles and 1 can diced jalapenos
- 1 Pouch McCormick Cheesy Taco Seasoning (Regular Taco Seasoning also works)
- 1 Full 7 Oz. Package Fat Free Shredded Cheddar Cheese

Directions:

1. Brown the lean groundbeef + onions in a skillet, then add in the taco seasoning.

2. Add beef + onion mixture, canned chiles, and cheese soup to crockpot. Heat on high for 1 hour, stirring occasionally.

3. Right before serving, stir in the fat free shredded cheddar until melted.

4. Serve hot. Game over.

Three Great Ways To Enjoy This Dip:

1. Eat a serving of dip with a measured serving of your favorite standard tortilla chips.  It will make a nicely balanced meal.  
2. Eat a serving of dip with mini sweet peppers as your "chips" for an ultra low carb and low calorie option that still tastes great.  
3. Eat a serving of dip with a serving of Quest Chips or Beyond Twistz Low Carb Pretzels for an ultra high protein and tasty combo.  

2️⃣ This 30 Day Mental Health Journaling Challenge Could Change Your Life

On a coaching call this week, a client shared that she’d been quietly self-sabotaging...just enough to stall her results.

We call this “riding the brake pedal.”

And we often see it tied to damaged self-image — a lack of confidence, trust, or belief in one’s ability to succeed.

Because let’s be real: sometimes it feels safer to “kinda try” and stall… than to go all-in and risk failure.

She had the self-awareness to say,
"I think journaling might help me sort this out."

That made me smile — because I’d been encouraging her to journal for a couple of weeks now.

Her only struggle? “I never know what to write.”

So we jumped into ChatGPT together and came up with 50+ incredible journaling prompts, and I narrowed them down into a guided 30-day journaling challenge:

👉 The Inner Healing & Self-Confidence Journaling Challenge

Each daily prompt helps you uncover and rewire unhelpful beliefs, fears, and mental blocks that are keeping you stuck.

If you’ve been spinning your wheels — this is a powerful tool to break the cycle.

📝 Download the 30-Day Journaling Challenge Prompt List Here

3️⃣ This Book & Author Surprised Me

If I'm being 100% honest, I didn't think The 5 Types Of Wealth by Sahil Bloom was going to be as good as it actually was.  

I've seen the author making his rounds on the podcast circuit promoting the launch of his book, and frankly I felt like I had already read countless books like this one.  

But, one morning as I finished up another audiobook and was about to go on a run I found myself needing another book ASAP, so I downloaded it and hit play.  

Actually, it felt a bit slow to start ,and I didn't love it for the first chapter or so, but in the end it ended up being a fantastic book.  

What I love about this book, is that it's not the typical book about building and amassing traditional "wealth".  

It's more of a book on intentionally aligning and designing a life around your true values and priorities in life, instead of getting stuck in a life, career, etc. where you feel like a hamster on a wheel living out other people's dreams and expectations.  

A concept which FULLY aligns with our approach with our clients at Healthy & Whole when it comes to building a life of sustainable health physically, mentally, emotionally, and spiritually.  

If you feel like the life you live every day, or even just a few parts of your life aren't in alignment with the life you really want for yourself, then I highly recommend giving this book a chance like I did.  

It can give you some really incredible things to think about and strategies to implement to live life more intentionally, and to enjoy the ride along the way.  

4️⃣ Podcast Episode 🎙️

The Morning Routine That Changed My Life...Twice

In this weeks podcast episode I break down my morning routine as it stands today, and the how this specific morning routine has had a profoundly positive impact on my life not just once, but twice. 

There are a few specific parts of this morning routine that I did back in what I still refer to as "The Golden Years" of my life when life felt like it was on cloud 9.  

Then, like an idiot, I decided to stop doing those parts of my morning routine because I guess I decided I didn't need them anymore and well...I was wrong.  

Over time I slipped back into a mental funk and found myself frustrated with certain aspects of my progress.

Then...almost as if flipping a switch, I reimplemented those aspects of my morning routine yet again and within weeks I found myself feeling amazing, and steaming toward my goals again.  

So, if you feel a bit stuck, this episode is one you don't want to miss.  

👉 Watch Episode 2 here + Subscribe to the Podcast YouTube Channel

Clients of the week:  Beth Geis

.   

When Beth first joined Healthy & Whole over two years ago, she dipped her toe in through our group coaching program. But after a few months of losing and regaining the same 5 pounds, she realized she needed a higher level of support and mentorship. She took a leap of faith, invested in our 1:1 mentorship level, and everything changed.

Over the next two years, Beth didn’t just lose over 80 pounds — she grew to an entirely new level.

Here’s what made the difference for Beth:

• She shifted from searching for the perfect plan to seeking the right support and mentorship.

• She learned to build self-trust and self-control, one small win at a time.

• She embraced a long-term process focused on real life integration, not quick fixes.

• She prioritized personal growth and mindset work alongside nutrition and fitness.

• She committed to showing up, even when the process was slower than she hoped.

Beth’s journey reminds us that the real transformation is often found in the unglamorous day-to-day wins — and it doesn’t happen overnight.

If you see yourself in Beth’s story, maybe this is your moment to take that first step too.

You don’t need to be perfect. You just need to be willing to start.

💥 Ready to Make August Your Turning Point?

Enrollment for our 30-Day Challenge closes after today, Friday the 25th of July.

The challenge officially kicks off Monday, August 4th, and it’s the best time to join our program.

This isn’t a crash diet. It’s a high-accountability launch into real, lasting change, built for busy people who want sustainable results without sacrificing real life.

✅ Coaching
✅ Daily accountability
✅ High-protein recipes
✅ Restaurant + workout guides
✅ Community, momentum, and support

👉 Click here to apply now or reply to this email and I’ll send you the details.

A Quote To Finish Your Week Strong

"If you were the main character in a movie about your life, what would the audience be screaming at you to do?"

- Sahil Bloom

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.