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What's in store for today:

• This salty crunchy protein snack REALLY surprised me
• The personality test I didn't know I needed
• The recipe I'm addicted to currently
• A book that inspired me in ways I didn't expect

Happy 4th of July, friend 🎆

I shared a couple weeks ago that I started running, and I quickly fell in love with it.

But two weeks in, I hit a big obstacle…an ankle tendon injury.

I was super discouraged. Just as I found something I was loving, I hit a wall.

But this is life, right?

The truth is that anything worth pursuing comes with roadblocks.

This one is teaching me to slow down, learn and master the basics, make sure I have a foundation I can build on, and above all…be patient.

If you’re hitting a wall somewhere in life, I hope this mindset shift helps.

Our roadblocks aren’t signs to quit, they’re invitations to grow.

That said!

Here is your Feel Good Friday...

1️⃣  The One Bean:  The Salty Crunch Protein Snack That Really Surprised Me

A friend and client texted me about a high-protein snack he was loving and dropped off samples at my house.

They are a roasted Edamame Bean called The One Bean.

I was skeptical. I’ve never liked edamame. But these were different.  They are roasted, seasoned, and super crunchy...more like salted nuts.

He brought Sea Salt, Sriracha, and Buffalo flavors, and to my shock, I really liked them.

Why I’m a fan:

• The Sea Salt flavored snack packs are only 100 calories and are 44% protein.
• They’re crunchy, tasty, satisfying, and surprisingly filling (thanks to the protein + fiber).
• The snack-sized pouches are both convenient on the go and perfect for portion control.
• They’re minimally processed and perfect for salty snack lovers.

Pro tip: Buy the 10-pack of individual snack pouches for best results (and better portion control).

2️⃣ The Personality Test I Didn't Know I Needed

This week, my business coach asked all of his clients to take the free Enneagram test on Truity.com.

I’d done the 16 Personalities test years ago and forgot most of it, but this one hit hard. In 10 minutes, I had my result.

I am Personality Type 1 out of 9: The Perfectionist.

No surprise there! 😅

I paid $29 for the full report, then immediately sent the test to my wife Joani and asked her to do the same. We both reviewed our results and sat down together to share and reflect.

It affirmed things we already knew, revealed things we weren't fully aware of, and gave us direction for how to grow individually so we can each live a more joyful and fulfilling day to day life.

For our marriage, it gave us insight into how to better support one another through the highs and lows.

If you’ve ever wondered why you do what you do, or struggled with growth, self-understanding, or healthy communication, I highly recommend taking this test and having others in your life like your spouse take it as well.

I think it can be extremely insightful for anyone, especially those on a weight loss journey or who simply want to live a more joyful life. 

3️⃣ I'm Addicted To This Sweet Fire Chicken Recipe

I’ve always loved Chinese food. As a kid it was General Tso’s Chicken, and as an adult I love Panda Express’s SweetFire Chicken.

But let’s be real, those restaurant versions are both costly and high calorie.

I knew I could make my own version that tasted amazing and was way healthier.

So I did. And now I eat this on repeat. (Like literally 5-6 times a week at the moment)

I’m always tweaking it, but here is the recipe as it stands today:

My Healthy SweetFire Chicken Recipe

Per Serving: 370 Calories | 38g Protein | 44% Protein | 47% Carb

Ingredients:

• 6 oz. Real Good Brand Chicken Tenders or Nuggets
• ½ cup steamed rice (we use jasmine)
• 1 chopped onion
• 1 chopped poblano or sweet pepper
• 4–6 tbsp G Hughes Sweet Chili Sauce (5 cal per 2 tbsp)

Instructions:

1. Air fry chicken at 350°F for 20–25 mins (or microwave for a few minutes for speed).
2. Steam rice in a rice cooker (1:1 water ratio in rice cooker) I use one cup rice to one cup water, which yields enough rice to make this recipe 4 times.
3. While rice and chicken cook, spray a skillet with cooking spray and sauté the chopped onion + pepper.
4. Add 1/2 cup cooked rice to the veggies, cut up the cooked chicken with scissors, and toss it all in the skillet.
5. Stir in the G Hughes Sweet Chili Sauce and serve.

Sweet, a hint of heat, high protein, and crazy satisfying. You won’t believe it’s healthy.

Enjoy 🤌🏻🤌🏻🤌🏻

4️⃣ My Favorite Thing This Week:
A Book That Inspired Me In Ways I Didn't Expect
Can't Hurt Me - By David Goggins

I’ve known about David Goggins for a while. 

He's a former Navy SEAL turned ultra-marathoner who runs 250+ mile races, but I never followed him closely.

He seemed...a little intense.

But I was in a bit of a mental funk recently, so I picked up his first book, Can't Hurt Me. And wow, it hit me harder than I expected.

Goggins has had a brutally hard life. Nothing came easy. He fought for everything.

Hearing how he kept pushing through pain, trauma, and every imaginable obstacle reminded me:

We’re capable of way more than we think. Natural talent isn’t the deciding factor. Mindset is.

While I don’t plan to run 300 miles on broken legs while pissing bile 😳, I walked away realizing just how much potential we all have, if we’re willing to tap into it.

If you struggle with belief, confidence, or resilience… this book will light a fire.

Client of the week:  Pam, The 63 y/o Friendly Starbucks Barista Who Became A Personal Trainer

Pam was in a dark place when I first met her.  

She was unhappy at work, unhappy with herself, stuck in a very negative mindset, struggling with Type 2 Diabetes, and completely skeptical that she could ever fix any of it.  

When she first interviewed with me before joining Healthy & Whole she said, "I am pretty sure I'll be the one person this program won't work for".  

Well, she was wrong.  

Today Pam is one of the most positive and upbeat people I know.  

Not only did she reach an elite level of leanness and tone in her 60's, but she fully reversed her Type 2 Diabetes and even fell in love with the gym.

Our Strategy With Pam:

• Making food and nutrition simple to understand and implement, yet enjoyable and convenient so she could get some early wins and confidence.
• Easing Pam into strength training and giving her simple goals with workouts and daily step goals so she wasn't overwhelmed.  
• Coaching Pam on how to improve her mindset and ways of thinking about her life and the world around her to lower her stress levels and help her shift into being a postively focused person.  
• Helping Pam understand how to manage and balance her nutrition and lifestyle to reverse her type 2 diabetes, and to be able to see successful weight loss despite being post menopause.  
  
  

What is TRULY amazing, is that Pam fell so in love with healthy living and fitness, that she has now become a certified personal trainer and has a roster full of clients she now serves doing something that she truly loves. 🎉

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

"Taking care of your body is a form of respect you owe to yourself."

- Chris Williamson

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.