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Hello Reader ❤️,
Let’s take a moment to get real. Emotional eating—it’s a big one, right? And I know many of you are navigating this exact challenge: You’re “on point” Monday through Friday, and then the weekend hits, and suddenly, it feels like all your efforts unravel.
I hear it all the time, and I totally get it. Here’s the thing, though: to see lasting change, we have to shift from the all-or-nothing approach to a mindset of consistency. And consistency? Oh, it starts with two BIG pieces: commitment and discipline.
Let’s unpack this. When you’re committed to your health and wellness goals, you understand that every choice matters—not just Monday through Friday. It’s not about perfection (we’re human!), but it is about honoring your commitment, even when it’s tempting to “just take a break” on the weekends.
Because here's the deal: Motivation will come and go. But commitment? That’s your foundation. Discipline is what carries you through. And when you have those habits in place, showing up for yourself becomes second nature.
So, how can you put this into practice? Here are some things I teach my clients—you might want to write these down👇:
- Plan Ahead
You have to look ahead—it’s everything. Dining out? Check the menu first to find options that align with your goals. Are you going to lunch at 2 PM but know you’ll be starving beforehand? Bring a small snack so you don’t show up ravenous. Preparation is how you stay empowered.
- Be Intentional With Your Choices
Going out with friends doesn’t mean giving up on your commitment. Choose restaurants with healthier options. For example, if pizza feels like a trigger (been there!), suggest a spot where you can order fish or a hearty salad. You can still enjoy the experience without regret later.
- Know Thyself
This one is major. What works for someone else may not work for you. If your girlfriend can have two bites of dessert and push it away, but you know that a “couple bites” will lead to overindulging, then skip it. Take time to figure out what works for YOU—this is YOUR journey.
- Make Small Sacrifices With Big Payoffs
Let’s be real—commitment sometimes means saying “no” or making adjustments. Maybe that means skipping the appetizer, limiting to one glass of wine, or even packing your favorite salad dressing in your bag. These small decisions add up more than you realize.
- Reconnect With Your Why
When the temptations hit (because they will), pause. Remember: Why did you begin this journey? What’s the vision you have for your health and body? Every choice can either support that vision or pull you away from it. Choose from a place of self-love.
So, you’re not striving for perfection here. Life isn’t about always having it “together.” What matters is showing up for yourself consistently. Emotional eating, navigating weekends, breaking the all-or-nothing cycle—these are processes that require grace, self-awareness, and honesty.
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Your Perfect Pairing: Oats + Protein!
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Are you hitting your daily protein goals? So many people aren’t, and honestly, I get it! But it’s such a game-changer for feeling full, boosting energy, and building lean muscle.
That’s why I’m OBSESSED with Sparkling Protein 💚—it’s made with premium beta-lactoglobulin (BLG) whey protein, one of the purest, most bioavailable forms of protein out there. Simply put, it’s incredibly effective for helping your body get what it needs. (aka the Rolls Royce of protein!).
Here’s what makes it so special:
- Packed with 40 grams of grass-fed BLG whey protein in every can.
- Includes all nine essential amino acids—crucial for building lean muscle and staying strong.
- Naturally boosts GLP-1 levels to help reduce cravings and support balanced appetite control.
- And… ZERO sugar, only 160 calories, and a super-refreshing lemon-lime flavor!
I love sipping it on its own, but it’s also delicious mixed with a little apple cider vinegar for an afternoon pick-me-up or quick snack. The protein really helps me stay satisfied so I can keep up with my busy life—it’s been such a lifesaver.
👉 Grab your 12-pack here: Shop Sparkling Protein
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And guess what?! If you love the idea of starting your day (or fueling a busy one) with a quick and balanced meal, Protein Oats are AMAZING. And right now, you can grab them for only $10 with your purchase of Sparkling Protein—how great is that?!
This is the perfect way to pair your protein—simple, delicious, and a great step toward supporting your health goals.
Grab your protein here 👇:
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Recipe Corner
Lemon Herb Chicken w/ Roasted Veggies
Ingredients:
- 12 oz [339 g] Boneless Skinless Chicken Thighs (raw)
- 1 tbsp [14 g] Avocado Oil
- 1 small lemon [30 g] Lemon Juice
- 1 tsp, ground [0.6 g] Oregano
- 1 tsp [2.8 g] Garlic Powder
- ½ tsp [0.6 g] Kosher Salt
- 1 cup, cubed, uncooked [133 g] Sweet Potato
- ½ beet [41 g] Beet (Cubed)
- 1 medium [61 g] Carrot (Peeled and Chopped)
- 1 tbsp [14 g] Olive Oil
- 1 tbsp [3.8 g] Parsley (For Garnish)
Directions:
- Preheat the oven to 400°F (204°C). Toss the sweet potato, beet, and carrot with olive oil and a pinch of kosher salt.
- In a bowl, whisk together the lemon juice, avocado oil, oregano, garlic powder, and kosher salt. Rub the mixture evenly onto the chicken thighs.
- Place the chicken on top of the vegetables and roast for 35 minutes, or until the chicken is cooked through and the vegetables are tender.
- Garnish with chopped parsley and serve.
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In Health,
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