𝗦𝘆𝗹𝘃𝗮𝗻 𝗕𝗲𝗮𝗰𝗵 𝗛𝗲𝗮𝗹𝘁𝗵 & 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀

05/18/2026

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗶𝘀 𝘁𝗵𝗲 𝗸𝗲𝘆 𝘁𝗼 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵!

Let’s stretch, y’all!

Why does having pliable muscles matter? The #1 reason is to prevent injury and promote sustainability through movement. If you’re trying to get stronger or faster, flexibility matters! Mobility is the key to functional strength — the stronger you are through a complete range of motion, the stronger, more powerful, and less prone to injury you are during workouts and everyday life.

Today, I want to share my most favorite pre-workout stretch - Cat Cow! This mini-flow between two poses will stretch your back, core, and hips, as well as your neck and chest.

Start on all fours with your back flat, your hands under your shoulders, and your knees below your hips.

On the exhale, round your back toward the ceiling, tucking your tailbone and bringing your chin to your chest.

On the inhale, arch your back downward, dropping your belly and lifting your chest, chin, and tailbone.

Continue alternating between the two poses, flowing with the pace of your breath.

Lift Your Spirits & Share! 💪🏻

Give Cat Cow a try today! Comment DONE below when you do.

05/18/2026

05/17/2026

05/17/2026

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗯𝗲𝗴𝗶𝗻𝘀 𝗮𝘁 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗰𝗼𝗺𝗳𝗼𝗿𝘁 𝘇𝗼𝗻𝗲!

Pushups and pushup alternatives… that’s our spotlight today!

Did I just hear you groan? Girl, let me tell you, I feel that! Admittedly, pushups are my least favorite moves! But they are one of the most foundational full-body exercises you can perform (of course, just my luck, lol)! A pushup is key to upper body strength. So… instead of dreading it, let’s find out how to do them properly!

Muscles worked:

✅ pectorals
✅ anterior deltoids
✅ triceps

How to:

Get into a high plank position with your hands slightly wider than your shoulders. Your body should form a straight line from head to toe, and your gaze should be slightly ahead. Roll your shoulders down and back. Bend your elbows and lower down, keeping them at a 45-degree angle until your chest touches the ground. Push back up to start, ensuring that your lower back stays strong. Feel free to start on your knees and build strength from there.

It takes time to build and get better! Even if you start with 5 today… a start is a start!

𝗟𝗶𝗳𝘁 𝗬𝗼𝘂𝗿 𝗦𝗽𝗶𝗿𝗶𝘁𝘀 & 𝗦𝗵𝗮𝗿𝗲! 💪

Are you a pushup newbie or a pushup pro?

05/16/2026

𝗜𝘁𝗮𝗹𝗶𝗮𝗻 𝗖𝗵𝗼𝗽𝗽𝗲𝗱 𝗦𝗮𝗹𝗮𝗱 🥗

I’m so excited to offer you a salad recipe you will 100% look forward to! This is the ultimate prep and forget it recipe, so screenshot and save this one, please 🙏

𝘐𝘵𝘢𝘭𝘪𝘢𝘯 𝘊𝘩𝘰𝘱𝘱𝘦𝘥 𝘚𝘢𝘭𝘢𝘥

Servings 2

Ingredients

FOR DRESSING:

▪️ 1 Tbsp. extra-virgin olive oil
▪️ 1 Tbsp. red wine vinegar
▪️ ½ medium lemon, juiced
▪️ 1 Tbsp. finely chopped fresh oregano (or 1 tsp. dried)
▪️ 1 tsp. Dijon mustard
▪️ 1 dash sea salt (or Himalayan salt)
▪️ 1 dash ground black pepper
▪️ ½ medium shallot, finely chopped
▪️ 1 clove garlic, finely chopped

FOR SALAD:

▪️ 1 head romaine lettuce, chopped
▪️ 1 head radicchio, chopped
▪️ 8 oz. cooked turkey (or chicken), chopped
▪️ 1 cup halved cherry tomatoes
▪️ 1 medium yellow bell pepper, chopped
▪️ ½ medium cucumber, chopped
▪️ ¼ medium red onion, chopped
▪️ 1 oz. fresh pearl mozzarella cheese, halved
▪️ 1 oz. salami, cut into matchsticks
▪️ 2 Tbsp. shredded Parmesan cheese
▪️ 2 pepperoncini, stems removed, sliced
▪️ 4 kalamata olives, finely chopped

Instructions

1. To make dressing, add oil, vinegar, lemon juice, oregano, mustard, salt, and pepper to a large mixing bowl; whisk to combine. Add shallot and garlic; stir to combine.

2. To make salad, add lettuce, radicchio, turkey, tomatoes, bell pepper, cucumber, onion, mozzarella cheese, salami, Parmesan cheese, pepperoncini, and olives to dressing; toss to combine. Divide evenly between two serving plates. Enjoy

Nutrition Tracking

Portion Fix Containers:

2 Green 💚,
1 Red ❤️,
1 Blue💙,
1 tsp.🥄

2B Mindset: This recipe makes a great dinner! Prep it and forget it.

Lift Your Spirits & Share!

Share a nutrition win from your week!

05/16/2026

𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆 𝗠𝗲𝗮𝗹𝘀 𝗖𝗵𝗲𝗰𝗸-𝗶𝗻

▪️ What did you eat today?

05/16/2026

𝗟𝗲𝘁'𝘀 𝗚𝗿𝗼𝘄!

Did you get your GrowthDay access yet? BODi’s partnership with Brendon Burchard and the GrowthDay app is available now and is the perfect tool to work on your mental health while we support your mindset! Skip the usual self-judgement, must-be-perfect, negative self-talk that usually comes with a new fitness journey. It is a new category of fitness and diet that integrates appreciating who you are now along with changes you’d like to make.

This year, I want to suggest a new tradition, one in which we replace the New Year’s ritual of guilty goal-setting, deprivation, and eventual failure with a month spent appreciating ourselves for who we are and the small choices we can make to enhance our lives. The mindset work from GrowthDay will help make that work a routine with quick, 5-10 minute mindset shifts posted each day!

Comment GROWTHDAY if you’re interested in learning more!