Change The Words You Use To Talk To Yourself

NUTRITION
Recipe Of The Week

High Protein Cheeseburger Casserole

Ingredients:
-1 small yellow onion, diced
- 4 tbsp olive oil or beef tallow
- 2 cloves of garlic, minced
- 2 lbs of ground beef
- 1 bag (20oz) frozen hashbrowns
- 1.5c shredded cheese
- 4 cooked slices of bacon
- 1 tbsp salt
- 1 tsp black pepper
- Lettuce, tomato, and pickles, and other toppings of choice

Directions:
1. preheat oven to 350 degrees
2. Sauté the onions and garlic in a large cast iron pan with 1 tbsp oil or tallow
3. Add ground beef, salt, and pepper to the pan. Cook 7-8 minutes or until ground beef is fully cooked. Remove beef from pan.
4. Add 3 tbsp oil to your pan along with the hashbrowns. Cook the hashbrowns until they are browned and as crispy as you prefer.
5. Add the ground beef over the hashbrowns and top with cheese.
6. Bake in preheated oven until cheese has melted
7. Top with toppings of choice and enjoy!

FITNESS
30 Minute Burner

Set a timer for 30 minutes. At the start of every new minute, complete as many reps as possible of the exercise you are on. at :50 second mark get ready to switch to the next exercise. Continue working for 30 minutes.

Repeat 5 times:

1. DB bench press

2. Jump Rope

3. DB overhead press

4. Run in place

5. Air Squats

6. Rest

HEALTH/WELLNESS
10 Awesome Benefits of Sleep

You wouldn’t build a house by starting with the roof, right? So, don't focus on adding "specialty" things to your routine before mastering the basics. One of the most important basics? Sleep. Ideally, you should aim for 7-9 hours each night.

If you have young kids and that's not possible, just do the best you can. Here are some ways to set yourself up for better sleep:

• Avoid caffeine after noon.

• Stop eating and drinking 3 hours before bed.

• Stop working 2 hours before bed.

• Avoid screens and blue light 1 hour before bed.

Also, exposing yourself to sunlight soon after waking helps regulate your internal clock. If it’s still dark when you wake up, step outside when the sun rises. Evening sunlight works wonders too.

As bedtime approaches, remember the bedroom is for sleep and sex—no laptops or TV! Try sipping some tea or meditating instead to calm your mind.

Wondering why sleep matters more than the latest supplement? Here are the benefits:

• Better memory and cognitive function

• Faster muscle recovery

• Stronger immune system

• Emotional well-being

• Improved metabolism and weight management

• Balanced hormones

• Better athletic performance

• Longer lifespan

That’s an impressive list, all from prioritizing quality sleep!

MINDSET
How Are You Talking To Yourself

Let me ask you something, and be honest with yourself: how do you talk to yourself when no one else is around?

If you're like most women, your inner dialogue might sound something like this:

"My stomach is so flabby after having kids." "I'm such a failure. I can't stick to anything." "I’ll never lose this weight. Why even bother?"

Those words hurt, don’t they? And the saddest part? We repeat them over and over, like a harsh loop playing in our minds.

But here's the good news: you have the power to rewrite that narrative.

The most important relationship you’ll ever have is the one with yourself. And if you’re constantly putting yourself down, doubting your worth, and fixating on your flaws, it’s time for a self-love revolution.

I know breaking free from negative self-talk is tough—I’ve been there. But I’ve also seen the incredible transformation that happens when women start treating themselves with the love, compassion, and respect they deserve.

One of my amazing members recently shared this powerful realization:

"I can’t believe I’ve been treating my one and only body so poorly. This is the only body I’ll ever have, and if I really think about it, it’s done everything I’ve asked of it. I had some teary apologies to my body, and there’s more to come. I’ve got a lot of mending to do."

Can you feel the vulnerability in her words? The painful realization and the courage to change?

That’s the kind of honesty that leads to true transformation.

And that’s what I want for you. I want you to look in the mirror and see the resilient, powerful woman who’s crushing it, even on the tough days.

I want you to talk to yourself with the same love and encouragement you so easily give to others. You deserve it.

Make yourself Better Today.