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What's in store for today:
- My New Favorite Protein Shake
- The Winter Essential Everyone Needs
- 3 Go To Jimmy Johns Orders For Maximum Results
Hey friend,
A little personal update...
As you may (or may not) know Joani and I are having another baby!
We have a baby boy due in January, and as of our last ultrasound about 8 weeks ago there were a few concerns that they wanted to follow up on with an ultrasound this week.
- A cyst near the brain by the gland that produces baby's spinal fluid
- A muscle overgrowth near one of the heart valves
- A troublesome positioning of Joani's placenta
Well, I'm happy to share that today we had our follow up ultrasound appointment and ALL of these previous issues have resolved, and are no longer of concern. 🥳
So baby is good, and God is great!
Such a relief and yet another reason to be grateful, as we are truly blessed.
And now, here's your Feel Good Friday...
My New Favorite Protein Shake
A friend from church PASSIONATELY recommended these to me a couple of weeks ago (thanks Kimmy), and I must say they are QUITE tasty!
She found them at Costco, and when I went to pick them up this week they were on sale for about $15 for 12, which is a GREAT price.
Typically, I they are around $26.99 for 12, which is right in line with other comparably priced shakes you would buy at Walmart, like Premiere Protein.
I bought the Chocolate, and it tastes like a YooHoo, which...what's not to like about that!
At 30g of protein for only 150 calories these are one of the leaner shakes on the market, and they are ultrafiltered so they are lactose free as well 🙌🏻
They make these in Chocolate, Vanilla, Strawberry, and Mocha.
I have only tried Chocolate, but my friend Kimmy who introduced these to me said that the Vanilla is REALLY good, which is rare. Usually Vanilla is not the best flavor with regard to ready to drink protein shakes.
So, if you see these at Costco or out and about at other stores, they are a GREAT option.
The Winter Essential Everyone Needs 🚶♂️🚶♀️
Winter is coming! But are you prepared?
Because, you gotta get those steps in every day regardless of how cold and miserable it feels outside 🫣
I recommend a daily step goal of 8,000 to 10,000 steps per day or 56,000 to 70,000 average per week for weight loss / maintenance and optimal health.
My life saver every winter / fall when it is too cold to walk outside is this walking pad I bought off of Amazon...
I love it for many reasons:
- It didn't cost me an arm and a leg. This thing cost me I think around $300 versus the treadmills we have at the gym which cost around $7k to $9k.
- It has a flat "work" surface so I can put my laptop on it and walk while I am on a Zoom call if I want to.
- It folds up nicely if I want to slide it under a bed or up against a wall out of the way.
- It's not MASSIVE. I have it stashed in the back right corner of our living room behind the couch and facing the TV so that I can walk while we have family time or watch a show together.
I bought mine in January of 2024 and it is still going strong despite Joani and I using the heck out of it.
Here's the updated most current version of this treadmill.
3 Go To Jimmy Johns Orders For Maximum Results
If you are out and about and need a healthy meal FREAKY fast...Jimmy Johns does not dissapoint.
While they have a LOT of really high calorie options, they do offer the ability to dial in a filling and satisfying meal that is very high protein and low carb.
While I do LOVE their fresh made french bread buns...I typically avoid them for the sake of keeping calories low and protein high.
Here are 3 great "Unwich" aka lettuce wrap options that all fall in the 380 to 410 calorie range, if you order them exactly as shown.
Option 1 (My fave) - The Gargantuan Unwich - 410 Calories
Order the regular size as an Unwhich, no cheese, no mayo, no oil & vinegar, add mustard.
Low carb / low fat, high protein, very satisfying.
Option 2 - Country Club Unwich - 380 Calories
Order the regular size Country Club as an Unwich. Add extra turkey, and order it "easy" on the cheese and mayo to eliminate some fat calories.
Option 3 - Kickin' Ranch Chicken Unwich - 410 Calories
This normally comes as a wrap (high carb / calorie), but you want to order the regular size as an Unwich. Order it "easy" on the cheese and Mayo to eliminate some fat calories.
You can't go wrong with any of these, and they all fall close enough or fully within our recommended weight loss single meal portion calorie range.
🎬 YouTube Video 🎬
If You Want To Lose 20 Pounds
By The End Of 2025, Copy This
If you have 20 pounds of fat to lose and you want to drop that in the next 60 days...this video talks through exactly how I would go about doing that.
Client Of The Week:
Erin Blake - 63 Pounds Lost
When Erin joined Healthy & Whole, she had just looked through photos from her son’s wedding—and didn’t recognize the woman she saw.
60+ pounds overweight, struggling with high cholesterol, borderline diabetes, and daily fatigue, she knew something had to change.
She wanted sustainability, accountability, and the confidence to reclaim her health before turning 50—and she got to work.
💡 What Made the Difference:
-
Worked with her coach to set a firm plan leading up to her 50th birthday
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Cut back on alcohol and started walking 7k–10k steps daily
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Focused on portion control, protein intake, and simple meals she actually enjoyed
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Learned to say no, manage stress, and prioritize family over work
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Got her hormones checked and addressed low estrogen that was affecting progress
Now, Erin is down over 63 pounds, surpassing her goal weight of 135 to reach 132.4 lbs—and she's maintained it for a month already!
She’s replaced her entire wardrobe, is more active than ever, and is physically and mentally ready to step into her next chapter as a grandma with strength, confidence, and joy.
Way to go, Erin. This transformation is about so much more than a number on the scale—it’s about becoming the version of yourself you always knew was possible. 💛
A Quote To Finish Your Week Strong
“The desire to be accepted by EVERYONE is one of the biggest traps and killers of happiness, growth, and progress there is.
Build a version of you that YOU love. Let it attract the right people and repel the rest.”- Coach Matt
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.
