𝗦𝘆𝗹𝘃𝗮𝗻 𝗕𝗲𝗮𝗰𝗵 𝗛𝗲𝗮𝗹𝘁𝗵 & 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀

11/02/2025

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆 𝗠𝗲𝗮𝗹𝘀 𝗖𝗵𝗲𝗰𝗸-𝗶𝗻 🍁

▪️ What will you eat today?

11/01/2025

11/01/2025

Welcome to the Growrh & Growth Gang!

November 1 - Saturday

Welcome to the Gratitude & Growth Gang!

This month, we’re focusing on two things that change everything: paying attention to what’s
working (hello, gratitude) and making small shifts that actually move us forward (that’s the
growth part). And I’m so grateful you’re here 😍

Here’s what we’re doing each day:

🙌 On Mondays, we’re flipping the switch into Growth Mode ON with one small mindset or
movement shift to start the week strong.

🙌 Tuesdays are for Gratitude Check-Ins to pause, look around, and name something you’re
thankful for, big or small.

🙌 Wednesdays are Grateful & Glowing recipe days. Fuel your body in a way that feels good
and adds to your energy, not drains it.

🙌 Thursdays, we Circle Up and have a little fun together. Think questions, favorites, hot takes,
and feel-good debates.

🙌 Fridays are for Moving into the Weekend, with simple, doable movement wins people can
check in with before Saturday

🙌On Saturdays, we have Steady Saturdays: a chance to slow down, find balance, and focus
on the small things that help you feel grounded and connected.

🙌 And Sundays are for getting Rooted + Ready. Set your focus for the week ahead and reflect
on what’s growing.

Roll Call 🙌🫶🏻👇🏻

Say hey in the comments! Drop your name, where you're checking in from, one area you want
to grow in this month, and one thing you’re grateful for today. Doesn’t have to be deep… your
coffee, a quiet moment, or your fav reality tv show totally count.

11/01/2025

November sweaty selfie trackers & step trackers!!!

November will look a little different … stay tuned & check out my live tomorrow for info on what to expect this month!

Which tracker are you choosing?

10/31/2025

You don’t need a new year to start fresh.

You just need a little gratitude and a plan that keeps you growing.
That’s exactly what we’re doing in The Gratitude + Growth Gang this November.

Each day, we’ll focus on one small thing that helps you:

🔸 ️Reflect on what’s working
🔸 ️Keep moving forward
🔸️ End the year proud of your progress

This is for anyone who wants to feel grounded, grateful, and ready for what’s next without the pressure to “do it all.”

Comment "GROW" and I’ll send you all the info.

10/31/2025

Choose it, don't just chew it!

There’s nothing wrong with candy. Or chocolate. Or caramel-covered popcorn. The real trick is tuning in before you dive
into the Halloween stash and asking yourself what you actually want.

Sometimes it’s a full-size Reese’s. Sometimes it’s real food because your body’s like… hey, we’re actually starving over here.

Enjoy the treats. Savor what you love. But also take a second to ask: am I hungry, bored, tired, or just here for the Snickers?

Before your first piece of candy today, take a quick pause. Are you hungry? Do you want something sweet or just something? Then go ahead and enjoy… just make it a choice, not a habit on autopilot.

Tell us your favorite Halloween treat in the comments.

10/31/2025

What was your all-time favorite Halloween costume?

Childhood classic or adult masterpiece… tell us what you dressed up as and why it still lives rent-free in your head. Bonus points if there’s a photo.

10/31/2025

Our final October Friday check-in!

What did you eat today?
What was your favorite meal?
Did you try a new swap?
Find a new recipe?
Did you get your movement in today?

Drop a picture of your favorite meal of the day or your sweaty selfie!

10/30/2025

Fresh Places For A Fresh Start!

Some weeks, you just need a fridge reset. When things feel a little out of control, even five minutes of clearing space, tossing anything that’s gone bad, or wiping down a shelf can make meals feel easier and way less stressful.

No pressure to turn this into a full clean-out. Just enough to give yourself a bit of a fresh start before the weekend.

Your Daily Bite!

Do a five-minute fridge refresh. Toss what’s expired, wipe down a shelf, or group your produce together so it’s easier to grab. Share one thing you found hiding in there or something you’re excited to use up!

10/29/2025

Pumpkin Pie Yogurt Cups

Evenings hit and I almost always want something sweet. If I do not plan ahead, I end up picking
at random snacks. This simple make ahead dessert hits the sweet spot and gives you some
protein and fiber too.

Pumpkin Pie Yogurt Cups

Creamy, lightly sweet, and tastes like pumpkin pie filling without the fuss. Build it in little jars or
ramekins and keep in the fridge for up to 4 days.

Ingredients (4 servings):

• 1 cup plain Greek yogurt (or dairy free yogurt)
• 1 cup canned pumpkin puree (not pie filling)
• 2 to 3 tablespoons maple syrup or honey (sweeten to taste)
• 1 teaspoon vanilla extract
• 1 teaspoon pumpkin pie spice (or 3/4 tsp cinnamon + pinch nutmeg + pinch ginger)
• Pinch salt

Toppings (mix and match):

• Crushed graham crackers or granola
• Chopped pecans or walnuts
• Mini chocolate chips or cacao nibs
• Whipped cream or coconut whip
• Extra cinnamon

Instructions:

In a bowl, whisk yogurt, pumpkin, maple, vanilla, spice, and salt until smooth. Taste and adjust sweetness or spice. Spoon into 4 small jars or bowls. Cover and chill at least 30 minutes (flavor gets better).Add toppings just before eating so they stay crunchy. Shortcut: Stir in a scoop of protein powder if you want more staying power. Thin with a splash of milk if too thick.