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What's in store for today:

• Steal the Easy Grocery Swaps Colleciton I give my clients
• The convenient and tasty protein powder packets my clients have been raving about
• Meet my running coach

Steal The Easy Grocery Swaps Collection I Give Our Coaching Clients

For as long as I have been coaching there's one thing that seems to fire people up more than anything...and that's quick and easy swaps they can make that increase protein, reduce carb / fat / calories, and make eating on plan and losing weight much easier. 

In our Sustainable Weight Loss Coaching Program, Healthy & Whole Forever, we give our clients a collection of the best swaps on the market and we continuously update that collection as we find new products we love.  

So I decided...why not make this collection available as a free resource to anyone who needs it?  

So here you go.  If you are already a client or member of ours you already have access to this, but if not it's your for the taking.  Enjoy!

Click here to get the Free Easy Grocery Swaps Collection

Our Clients Love These Convenient On-The-Go Protein Powder Packets

Anything that makes it easier and more convenient to stay on track with your nutrition is a WIN.  

A couple of weeks ago one of our clients at Healthy & Whole stumbled on these single serving protein powder packets from Clean Simple Eats and gave them a try.  

She loved them so she shared them to our other clients and members in the community and now it feels like EVERYONE is loving them.  

So I'm sharing them here for you as well.  

These taste great, the calories and macros are great, and they are so easy to just throw in your bag or purse or car for when you need a quick protein shake on the go.

All the flavors are great, too.  Mint Chocolate Cookie might be my favorite.

I have also used them in my protein ice cream recipe in place of sugar free Jello pudding mix to get the protein even higher, and it tasted great.  You can find a video of that recipe here.

If you need a convenient single serving protein powder you can throw in your bag or pocket and run out the door, give these a try!

Meet My Running Coach

If you've been reading my newsletter for a bit you probably know I started running for the first time last year, and well...it didn't go very well 😂

I tried running to much too fast and had a lot of ankle and knee injuries that kept me from being able to keep it up.  

I found this running app last year, and it was amazing, but by the time I found it my ankle and knee were too far gone and I needed to take a long break to recover.  

But this year, with Runna's help, I've been running and progressing completely injury free and it's been amazing.  

I learned about Runna through another app I shared about in a past newsletter called Strava.  Turns out Strava and Runna have a partnership so I was able to get a discounted price to bundle the Strava app with Runna's premium coaching to have the best of both.  

I can't express just how amazing this app is, but here's a list of my praises:

• When I signed up it asked me a ton of questions to help me find the right training plan for me starting out.  I settled on a "Run Farther" plan that will help me build my body up to run longer and longer distances over the course of 8 weeks, which is perfect for someone like me who has aspirations of doing an ultra marathon in the future.  

• Once the training plan was created it populated all the workouts onto a calendar so all I have to do is tap to start the workouts on my Apple Watch, and then with my headphones in it guides me through the entire workout.  
• It gives me excellent voice prompts thoughout the workout letting me know how far I am through the workout, and how I am doing with my pace.  If my pace is too slow, it tells me to pick up the pace, if it is too fast, it tells me to back it off a bit.  
• It tells me exactly what pace I should aim for and encourages me not to run faster than the recommended paces and also tells me WHY it's important to run at the slower pace.  Super helpful.  

• It has me do several different types of runs in my schedule from "easy runs" at a conversational pace, to "tempo runs" which are run / jog intervals, to "threshold runs" which are very high intensity run / walk interval workouts, and then "long runs" which are runs intended to stretch my distance to new records at conversational paces.

• The app has an entire staff including olympic running coaches, phyical therapists, etc. so you can message them with any questions and they will guide you.  

This app has been a true God send in helping me to progress my running craft safely and efficiently, minimizing injuries, and maximizing my speed to results without having to think about it.  

And I can't recommend it enough for those who are passionate about running.  

You can download it for Apple devices here.

Or for Android devices here.

Client Of The Week - Anna N.

Mom, Waitress, Badass

This is what real winning looks like. 👇🏻

Anna's a warrior — 18 months with Healthy & Whole and 70 pounds down.

But the wins she shared in our community this week show what real transformation actually looks like:

🏆 Staying on plan through restaurant shifts surrounded by sweets,but now she plans for the treats instead of justifying them and feeling guilty after.

🏆 She recently tweaked her knee, but kept showing up and modified her workouts instead of making excuses.

🏆 She learned that packing real meals for long shifts beats a pile of snacks and keeps her on track.

Here's what I love about these: every single one is a non-scale win, and they are just as important as the scale.  When the scale stalls, these are the wins that keep you going — the learning, the perseverance, the problem-solving.

That's the part people don't see. 70 pounds is the highlight reel. The struggles, lessons, and small wins across 18 months? That's the reality — and you can't have one without the other.

Real people. Real growth. That's how it sticks. 💪🏻

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.