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What's in store for today:

• My favorite meal this week with 88 grams of protein!
• Transform FASTER with the Be, Do, Have Method
• The long term secret to enjoying your favorite splurges in life

My Favorite Meal This Week

Has 88 Grams Of Protein 🤯

One of the most fun things about this newsletter is that it allows me to share details of my personal meals, habits, hacks, etc. that help me be healthy and whole.  

This week I want to share my favorite meal of the week which has an INSANE 88 grams of protein in it...and tastes amazing.  

I believe it's also very balanced as it has a nice blend of whole foods and veggies paired with a healthy smashburger.  The perfect blend of naught and nice even though the "naughty" part of this meal...the smashburger...is still super healthy.  

The meal is simple...

It's my Teriyaki Bacon & Cheese Smashburger recipe which I shared here in a previous newsletter, with a side of carmelized onions and poblano pepper, and 8 oz. of seasoned and grilled shrimp.  

Comes out to 585 calories in total, 88 grams of protein, only 20 grams of net carbohydrate, and MASSIVE flavor and satisfaction factor.

This is the kind of meal that satisfies me for hours instead of something that leaves me still hungry and rummaging through the pantry or freezer shortly after.

For clients and others who are familiar with The Building Block Method, which is the method I use to teach people to eat without counting calories and macros, this meal counts as one meal and one protein snack block combined, or 1.5 meal blocks, however you prefer to look at it.  

If you DON'T know about the building block method...watch this video on YouTube where I walk you through the concept as well as my typical day of eating.  

How To Transform Faster With 

The Be, Do, Have Method

I was talking with a client yesterday about something INCREDIBLY common among the women I coach: mom guilt.

Her goal is to become the athletic version of herself she used to be. But she feels guilty every time she takes time for herself to work out or walk.

That brought me right back to a concept Stephen Covey made famous in The 7 Habits of Highly Effective People: the Be, Do, Have Method.

Most people run it backward. They think they have to do the things, to get the results, so they can finally be the person they want to be. In her case: get consistent, lose the weight, build the muscle — then I'll be that athlete.

The problem? Her present-day self is guilting her out of doing the work.

So I asked her: "How would the athlete version of you feel about taking time to work out, walk, and eat healthy?"

Her immediate answer: "She wouldn't feel guilty at all. She'd probably feel proud."

That's the whole secret. Flip the order. BE the athlete version of you now — and you'll DO the things without the guilt, and the results will follow.

BE, DO, HAVE is far easier than DO, HAVE, BE.

Because the current you thinks differently about the work than the you you're becoming. Step into that future self first, and you might be surprised how much easier the rest gets. 💪🏻

The Long Term Secret To Enjoying

Your Favorite Splurges In Life

Everyone knows they SHOULD be lifting, walking 8-10k steps, and eating a high protein diet. Motivation to actually do it is the problem.

So let me share one of my biggest motivators: moments like the one pictured here.

Most people think being truly fit means giving up the giant bucket of popcorn at the movies, drinks with friends, or the big ice cream cone at the beach with your kids.

The truth is the opposite. I lift heavy, eat high protein, walk 8-10k steps, and run 2-3 times a week specifically because I want to enjoy those moments.

More muscle means a higher metabolism — more calories burned even while I'm sitting on my bum in a movie theater. More steps and more running mean more calories burned daily. Combined, it all builds a metabolism with enough CUSHION to absorb the indulgences I love without gaining weight.

Lean, strong, healthy...and still enjoying the fun parts of life.

So if you struggle to motivate yourself to get to the gym, or you fear that being healthy means losing these treats — it was never a choice between one or the other. One enables the other. You can have your cake and eat it too, but you need the muscle and the movement that unlock it.

And that lifestyle is pretty simple:

• Eat high protein — around 1 gram per pound of goal body weight daily
• Walk 8-10k steps per day on average
• Lift heavy 3 days a week for 30-45 minutes, with progressive overload (slowly increasing the weight over time)

Those three things will get you lean, strong, and healthy — and in maintenance, they unlock a whole world of enjoyment, too. 💪🏻

Ready to start your journey? 

Here's how I can help...

If you're feeling overwhelmed and frustrated with your body and health, I know how you feel.   Apply for coaching here with Healthy & Whole, I'll work with you to find the perfect support level for you in our program that fits your needs and your budget.  We have options starting as low as $47 per month 💪🏻

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.