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What's in store for today:

• The Healthy & Whole Chicken Bacon Ranch Panini
• 7 Benefits I've Personally Gotten From Daily Meditation
• The 6 Habits of Growth By Brenden Burchard

Hey friend,

I VERY rarely do this, but before we jump into this week's newsletter shares, I want to take just a quick moment to make sure you are aware of our early Black Friday promotion for our coaching mentorship, Healthy & Whole.  

I won't take up too much space here, but every year in November we run this fun little promotion where anyone who signs up for our 6 month 1:1 sustainable weight loss program gets to coach for free for the rest of 2025, and their 6 month program clock doesn't start until January 1st. 

I love this deal for 3 reasons:

1. It's a huge savings...$700-$1000 in free coaching depending on how early you sign up.
2. It's a great way to get started making progress and building momentum THROUGH the holidays, but without the pressure of being perfect through the holidays. 
3. You get to break the pattern of years past where most people dig themselves into a deeper whole, gaining holiday weight, and then try to "start again" in the new year. 

Anyways, if that sounds like something you are even remotely interested in exploring, here is a link to a Facebook post where I share additional details, or you can just reply to this email to let me know you want to chat about it, or even better, just shoot me a text message directly at 317-210-3675 about it and we can explore it together.  

With that out of the way, here's your Feel Good Friday...

The Healthy & Whole Chicken Bacon Ranch Panini

This recipe was one of the first recipes I added to my cookbook, and after adding over 150+ recipes and counting to The Healthy & Whole Cookbook, this is STILL one of my all time favorites 🤤

It's crispy, PACKED with flavor and protein, and VERY quick to throw together, which makes it an easy go to any day of the week...

Matt's Famous Chicken Bacon Ranch Panini / Grilled Cheese Recipe

Single Serving Recipe:

• 268 calories per Sandwich
• 55% protein
• Only 11% Carbohydrate
• 34 Grams Protein
• 7 Grams Net Carbohydrate

Ingredients:

- 2 Slices of Low Carb Bread
- 1/4 Cup Fat Free Shredded Mozzarella Cheese
- 1 to 2 Tablespoons of Low Calorie Ranch Dressing (one with 45 calories or less per 2 tablespoon serving is ideal)
- 2 oz. Fully Cooked Chicken Breast
- 1 Piece Fully Cooked Bacon

1.) Spray bottom of skillet lightly with Olive Oil Cooking Spray, place one slice of low calorie / low carb bread into skillet, and turn on medium heat.

2.) Sprinkle half of your 1/4th cup fat free shredded mozzarella cheese onto the bread slice and spread it around.

3.) Add Half tablespoon of ranch seasoning on top of the cheese and spread it around.

4.) Place your chicken on top of the cheese and ranch dressing.

5.) Add the other half of your dressing on top of the chicken and spread it around.

6.) Add your bacon and the last half of the cheese, and place the last piece of bread on top of the sandwich. Then spray the top of the last piece of bread very lightly with Olive Oil Cooking Spray.

7.) Flip and continue to cook on medium heat as necessary until both sides of sandwich and cheese are melted to your liking.

- You can also use a George Foreman style grill or panini press to make this sandwich very quickly and easily, or to make several at one for meal prep.

7 Benefits I Have Personally Experienced From Daily Meditation

I started daily meditation as a consistent morning routine again approximately 165 days ago, using The Miracle Morning App, by Hal Elrod.  

It's an amazing app that guides you through his morning practice called The Miracle Morning, which comes from his book of the same name.  

Now that I have 165 days of meditation under my belt, here are some of the many benefits I have experienced since I got serious about daily meditation:

1. I am more calm and less reactive.  
   Getting up a little earlier each day to add guided meditation into my day ensures I am starting my day intentionally and proactively, verses waking up at the last minute and trying to catch up.  
2. I am more at peace.
   Daily meditation helps me to calm the internal chatter and helps me to find truth and reason at the start of my day.  This allows me to start the day from a place of peace, not anxiety.
3. I have more clarity.
   I use The Miracle Morning App for guided meditations, many of which help me to reflect on what is important to me, my priorities, and my goals for the day, week, and year.  This allows me to have more clarity and more focus than I did before when I was just trying to "get through each day".
4. I have better focus and boundaries
   Daily meditation has helped me to be more clear on what is important to me and what is less important to me.  This has allowed me to be better at knowing what to say yes to and what to say no to.  Where to put my energy and where to put LESS of my energy.  
5. I process through things faster.
   I used to kind of "collect" things that bothered me, but meditation helps me to process through struggles, to focus on what I can control, and to let go of what I cannot control.  It's almost like a form of therapy, but it is free.
6. I am more focused and organized.
   A part of my daily meditation routine often ends with 5 minutes of quick journaling of my thoughts and a to-do list for the day.  This helps me to start the day with an intentional plan.  
7. I am more confident.
   Many of the guided meditation tracks from The Miracle Morning app include positive affirmations that are spoken or read to you during the meditation.  These are very helpful in counteracting things like self doubt, which creeps in without an affirmation practice.

If any of these sound attractive to you, then my encouragement to you would be to start with guided meditations from an app like The Miracle Morning App, Headspace, Calm, or Mindvalley.  They are all great!

If you are new to it, guided meditations are the easiest way to dip your toes into the water.  I recommend committing for 30 days straight to allow yourself to experience the benefits as they start to compound. 

You won't regret it.

📘 Book of the Week: The 6 Habits of Growth by Brendon Burchard

I am a FIRM believer in the HABIT of daily growth. 

So much so, that we include 15 minutes of daily growth as a daily habit for our clients in our coaching program, Healthy & Whole.  It really is that important.

In this amazing book, The 6 Habits of Growth, Brendon Burchard breaks down the six foundational habits that fuel long-term personal and professional growth: motivation, focus, confidence, energy, productivity, and influence.

What makes this book stand out is how practical it feels. 

You’re not just reading theory, you’re getting step-by-step guidance for creating momentum and sustaining it through real-life challenges.

Whether you’re trying to grow your health, business, or mindset, it’s a reminder that growth isn’t luck or talent, it is built through intentional daily habits practiced with consistency and purpose.

Why I recommend it: it’s an energizing, clear-headed roadmap for anyone looking to upgrade the way they show up in life, without needing a total overhaul—just a few powerful habits done well.

Client Of The Week - Diane - 40 Pounds Lost

In January of this year Diane made the decision to join Healthy & Whole after seeing a close family member also having great success in the program.  

At the time, she as angry.  Angry at aging.  Angry at her self and blaming herself for having gained weight and for needing help rather than being able to handle it herself.  

She was dealing with chronic fatigue and a host of pains that made being active very uncomfortable and demotivating.  

Now, a little over 11 months later Diane is just a few pounds away from her ultimate goal weight 💪🏻

She's has much more energy than before and has now been consistently moving and working out for months!

Her clothes are fitting better and her confidence is returning 💪🏻

When she first set out on this journey with us, she had her doubts, but she wanted to trust the process and her goal in 6-12 months was to be able to know that she had stayed the course, finished the journey and proven to herself that she CAN do this.  

And look at that...she has done just that 💛

Super proud of you Diane, and we can't wait to see you finish the journey and to practice maintenance, which you are going to absolutely ROCK 💪🏻

A Quote To Finish Your Week Strong

“Be more intentional about who you want to become. Have vision beyond your current circumstances. Imagine your best future self, and start acting like that person today.”

• Brenden Burchard

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.