Why Body Fat Percentage—Not Just Weight—Should Drive Your Health Journey 💯

Let’s clear something up right away.

The number on the scale is not the ultimate marker of progress.

In fact, it can be misleading, frustrating, and downright discouraging if you’re not looking at the full picture.

Enter: Body fat percentage. Not BMI…BF%.

If you’re chasing real results—more energy, visible muscle definition—body composition matters way more than just body weight.

What Is Body Fat Percentage, Really?

Body fat percentage is the proportion of your body made up of fat compared to everything else—muscle, bones, organs, and water.

Everyone needs some body fat for hormone function, protection, and energy storage. The goal is not to eliminate fat, but to maintain a healthy ratio between fat and lean mass.

NEWS FLASH…

You can weigh the same at 25% body fat and at 18%, but your body will look completely different—and perform differently too.

Recommended Body Fat Percentages for Men and Women

Women:

• Essential fat: 10–13%
  

• Athletes: 14–20%
  

• Fitness level: 21–24%
  

• Average: 25–31%
  

• Overweight: 32%+

Men:

• Essential fat: 2–5%
  

• Athletes: 6–13%
  

• Fitness level: 14–17%
  

• Average: 18–24%
  

• Overweight: 25%+

These aren’t hard rules, but helpful benchmarks. Where you land will depend on your goals, lifestyle, and how lean or muscular you want to be.

When Will I See Muscle Definition?

This is the million-dollar question—and the answer varies by person. But as a general guide:

• Women: Muscle definition typically starts becoming visible around 20–22% body fat and becomes more pronounced below 18%.

• Men: Muscle definition becomes more visible around 15–17%, with abs typically appearing around 10–12% or lower.

Of course, this also depends on your muscle mass—because you can’t reveal muscle that’s not there. That’s why strength training is a must.

Why Focus on Body Fat Instead of Just Weight?

Because your body composition tells the truth about your progress. Here’s why:

• The scale can’t tell the difference between muscle and fat. You could lose 5 lbs of fat and gain 5 lbs of muscle—and the scale wouldn’t budge.

• Muscle is denser than fat. You may shrink in inches and look leaner even if your weight stays the same.

• Focusing on fat percentage encourages better goals. Rather than just “lose weight,” you’re focused on gaining strength, building lean mass, and improving metabolic health.

How to Measure Body Fat Percentage

There are a few methods (some more accurate than others):

• DEXA Scan (most accurate)

• InBody or similar bioelectrical impedance devices

• Caliper skinfold tests (if done correctly)

• Online calculators (not super accurate, but helpful for ballpark numbers)

• THE BEST AFFORDABLE OPTION IS A SMART SCALE!

Whichever you choose, track consistently with the same method for reliable trends over time.

Final Thought: Progress You Can See AND Feel

Chasing a number on the scale? That’s a short game.

Focusing on body fat percentage and building lean muscle? That’s the long game that leads to lasting change—more strength, better energy, and a body that’s not just lean, but powerful.

So next time you catch yourself obsessing over your weight, ask instead:

“What’s my body made of, and how is it working for me?”

Because that’s where the real transformation lives.

Back to Basics: The Refreshing Power of a Simplified Life 🖼️

In a world that constantly pulls us in every direction — faster, louder, more, now — it’s easy to forget that we weren’t made to run on overdrive. At some point, the hustle turns into noise, the scrolling becomes numbing, and the “busy” loses its meaning. And somewhere in the chaos, we lose ourselves.

But what happens when we step back? What happens when we strip away the extra and bring our lives back to the basics?

We breathe. We remember. And often, we finally feel alive again.

Why We Crave Simplicity

It’s not laziness. It’s not a lack of ambition. It’s a deep, biological and emotional craving for stillness, clarity, and connection.

We want mornings that start without a frantic scroll. Meals that don’t come in to-go containers. Walks without headphones. Conversations without distractions. We want to feel — our bodies, our breath, our lives.

And when we give ourselves permission to return to those simple things, we often find what we’ve been chasing all along.

What “Back to Basics” Can Look Like

• Waking up with the sun instead of a screen

• Making food with your hands and eating without rushing

• Walking without technology

• Spending time outside

• Checking in with your thoughts before checking your notifications

It’s not about perfection. It’s about intention.

When you come back to the basics, your nervous system relaxes. Your energy comes back. You stop running toward things that never really mattered. You find peace in the in-between moments.

The Freedom in Less

Simplicity isn’t boring — it’s liberating. It’s saying no to the noise so you can hear your own voice again. It’s laughing more. Sleeping better. Living slower. Feeling more like yourself. And that feeling? That’s priceless.

A Gentle Reminder

You don’t need a full reset or a silent retreat to simplify your life. You can start small:

• Unfollow accounts that make you feel less-than.

• Spend 5 minutes outside today without a device.

• Make one meal with your full attention.

• Say no to something that doesn’t align with you.

• Go to bed 30 minutes earlier.

Let it be messy. Let it be imperfect. Let it be yours.

Because the basics might just be what brings you back to life.

Why “Winging It” Won’t Get You Stronger: The Power of Progressive Overload & Structure🏋🏻

Ever gone to the gym, hopped on a random machine, did a few reps, scrolled through your playlist mid-set, and left feeling… meh? You’re not alone. And spoiler alert: that approach won’t get you very far. If you want real results—whether that’s building muscle, getting stronger, or just feeling more confident in your body—you’ve got to embrace two magic words:

Progressive. Overload. And its bestie? Structure.

Let’s break it down: What Is Progressive Overload?

Imagine trying to get better at running by jogging the same exact mile every day at the same exact pace. Will your body change? Maybe at first. But eventually, it’ll say, “Cool, I’ve adapted. I’m bored now.”

Progressive overload means gradually increasing the challenge over time so your body has to adapt—by getting stronger, faster, or more powerful.

This could mean:

• Adding more weight

• Doing more reps

• Increasing sets

• Improving form or range of motion

It’s like leveling up in a video game. Each stage gets harder, and in turn—you get better.

Why Structure Matters

Think of progressive overload as the “what” and structure as the “how.” Structure is the plan that makes overload sustainable and safe. It helps you:

• Track your progress (no more guessing!)

• Avoid plateaus

• Reduce the risk of injury

• Stay motivated

Without structure, you’re like a chef tossing ingredients into a pot and hoping it turns into a 5-star meal. Sometimes it might, but most of the time? You just get soup.

Real Talk: Why Does This All Matter?

If you’re working hard, showing up, and putting in effort—you deserve to see results. But effort without intention is like driving without a map (circa 2000 Mapquest printout). You might be moving, but are you getting anywhere?

Progressive overload + structure = purposeful training.

When your body is being challenged consistently and strategically, it starts to change. You get stronger. You gain muscle. You feel more energized. You see results—on the outside and inside.

A Quick Example

Let’s say you’re doing squats:

• Week 1: 3 sets of 8 reps with 50 lbs
  

• Week 2: 3 sets of 10 reps with 50 lbs
  

• Week 3: 4 sets of 10 reps with 50 lbs
  

• Week 4: 3 sets of 6 reps with 55 lbs
  

See what’s happening? Tiny tweaks = major gains over time. And with structure, you can plan this progression instead of playing the “what should I do today?” game every time you hit the gym.

Final Thought:

If you’re not progressing, you’re just maintaining—and that’s fine if it’s your goal. But if you’re chasing change, growth, and real results, don’t just move… move with purpose. Embrace the power of progressive overload and structure. Your future self will thank you—probably with some flexed biceps..

Eat Real, Track Right: Whole Foods + Macros Breakdown 🍓

If you’ve ever felt like eating clean means eating bland, think again. This list features some of my go-to whole foods that check all the macro boxes—protein, carbs, and healthy fats (and of course, fiber)—while keeping things simple and satisfying.

The beauty of whole foods is how easily you can mix and match ingredients to create endless combinations that nourish your body without ever getting boring. So without further ado, I present the holy grail. You’re welcome.

1. Chicken Breast (3.5 oz / 100g) – 165 cal | 31g protein | 0g carbs | 3.6g fat

2. Salmon (3.5 oz / 100g) – 206 cal | 22g protein | 0g carbs | 13g fat

3. Egg (1 large) – 70 cal | 6g protein | 1g carbs | 5g fat

4. Greek Yogurt (Plain, 6 oz / 170g) – 100 cal | 17g protein | 6g carbs | 0g fat

5. Turkey Bacon (2 slices) —80 cal | 12g protein | 1g carbs | 5g fat

6. Lean Ground Turkey (93% lean, 3.5 oz / 100g) – 176 cal | 22g protein | 0g carbs | 9g fat

7. Shrimp (3.5 oz / 100g) – 99 cal | 24g protein | 0g carbs | 0.3g fat

8. Cottage Cheese (Low-fat, 1/2 cup / 113g) – 97 cal | 13g protein | 3g carbs | 4g fat

9. Lentils (1 cup cooked / 198g) – 230 cal | 18g protein | 40g carbs | 0.8g fat

10. Tempeh (3.5 oz / 100g) – 195 cal | 20g protein | 9g carbs | 11g fat

11. Brown Rice (1 cup cooked / 195g) – 216 cal | 5g protein | 45g carbs | 1.8g fat

12. Sweet Potato (1 medium / 130g) – 112 cal | 2g protein | 26g carbs | 0.1g fat

13. Oats (Rolled, 1/2 cup dry / 40g) – 154 cal | 5g protein | 27g carbs | 3g fat

14. Banana (1 medium / 118g) – 105 cal | 1.3g protein | 27g carbs | 0.3g fat

15. Quinoa (1 cup cooked / 185g) – 222 cal | 8g protein | 39g carbs | 3.6g fat

16. Chickpeas (1 cup cooked / 164g) – 269 cal | 15g protein | 45g carbs | 4g fat

17. Black Beans (1 cup cooked / 172g) – 227 cal | 15g protein | 41g carbs | 0.9g fat

18. Butternut Squash (1 cup cooked / 205g) – 82 cal | 2g protein | 22g carbs | 0.2g fat

19. Beets (1 cup cooked / 136g) – 75 cal | 2.9g protein | 17g carbs | 0.2g fat

20. Apples (1 medium / 200g) – 104 cal | 0.5g protein | 28g carbs | 0.3g fat

21. Blueberries (1 cup / 148g) – 84 cal | 1.1g protein | 21g carbs | 0.5g fat

22. Pineapple (1 cup / 165g) – 83 cal | 1g protein | 22g carbs | 0.2g fat

23. Carrots (1 cup chopped / 122g) – 50 cal | 1.1g protein | 12g carbs | 0.3g fat

24. Zucchini (1 cup cooked / 180g) – 28 cal | 2g protein | 7g carbs | 0.3g fat

25. Spinach (1 cup cooked / 180g) – 41 cal | 5g protein | 7g carbs | 0.5g fat

26. Avocado (1/2 medium / 100g) – 160 cal | 2g protein | 9g carbs | 15g fat

27. Almonds (1 oz / 28g, ~23 almonds) – 164 cal | 6g protein | 6g carbs | 14g fat

28. Chia Seeds (1 oz / 28g, ~2 tbsp) – 138 cal | 5g protein | 12g carbs (10g fiber) | 9g fat

29. Olive Oil (1 tbsp / 14g) – 120 cal | 0g protein | 0g carbs | 14g fat

30. Walnuts (1 oz / 28g, ~14 halves) – 185 cal | 4g protein | 4g carbs | 18g fat

31. Peanuts (1 oz / 28g) – 161 cal | 7g protein | 5g carbs | 14g fat

32. Cashews (1 oz / 28g) – 157 cal | 5g protein | 9g carbs | 12g fat

33. Pumpkin Seeds (1 oz / 28g) – 151 cal | 7g protein | 5g carbs | 13g fat

34. Sunflower Seeds (1 oz / 28g) – 165 cal | 5.5g protein | 6.8g carbs | 14g fat

35. Flaxseed Meal (1 tbsp / 10g) – 45 cal | 1.5g protein | 2.5g carbs | 3g fat

36. Coconut (Shredded, unsweetened, 1 oz / 28g) – 187 cal | 2g protein | 7g carbs | 18g fat

37. Macadamia Nuts (1 oz / 28g) – 204 cal | 2.2g protein | 4g carbs | 21g fat

38. Hazelnuts (1 oz / 28g) – 178 cal | 4.2g protein | 4.7g carbs | 17g fat

39. Goat Cheese (1 oz/28g) — 75 cal | 5g protein | 0g carbs | 6g fat

40. Dark Chocolate (85% cocoa, 1 oz / 28g) – 170 cal | 2g protein | 13g carbs | 12g fat

Here are five easy, well-rounded meal combos you can pull together from this list using different seasonings and marinades to spice (or sweeten) things up!

Greek Yogurt + Flaxseed Meal + Fruit of Choice + Dark Chocolate

• protein and fiber…what more could you ask for?

• love flaxseed meal for texture as well as chia seeds

• top with drizzle of honey or maple syrup

Grilled Chicken + Quinoa + Avocado + Roasted Veggies Bowl

• a protein-packed, fiber-rich bowl with healthy fats to keep you full

• I like to marinade my chicken in apple cider vinegar, green goddess seasoning and a balsamic vinaigrette

• my go-to veggie seasonings are green goddess, a 21 seasoning mix and good ole’ salt and pepper

• bowl toppings…hot sauce, honey, goat cheese

Salmon + Sweet Potato + Steamed Broccoli + Olive Oil Drizzle

• omega-3s, complex carbs, and greens for a heart-healthy, energizing plate

• airfry my salmon with paprika and honey

• airfry my sweet potato cubes with oil and salt

• salt and pepper and some coconut aminos for my broccoli

Eggs + Turkey Bacon + Sautéed Spinach + Goat Cheese + Quinoa

• a powerhouse breakfast that starts you off with sustainable energy

• top with a little hot honey…chef’s kiss

Ground Turkey + Pumpkin Seeds + Blueberries + Chickpea Kale Salad

• add balsamic vinaigrette and bam you have a colorful, balanced plate
  

Bored but Busy? Why You Feel Aimless (and How to Get Out of the Loop) 🔄

Let’s be real—most of us are busy, yet somehow… bored.

We scroll. We snack. We refresh the same apps. We shop for things we don’t need. We plan without following through.

And then we wonder: Why do I feel so off?

Here’s a hard truth:

Most boredom isn’t about having nothing to do—it’s about having nothing that deeply fulfills you.

Why We’re Bored All the Time

1. We’re overstimulated
   Constant entertainment (scrolling, streaming, multitasking) dulls our ability to sit with stillness or meaning. When the noise fades, we mistake the quiet for boredom.
   

2. We’re disconnected from purpose
   Not every day needs to be groundbreaking—but when your routines lack intention or direction, life starts to feel flat.
   

3. We escape instead of engage
   When we don’t know what we really want, we avoid the question with quick distractions. But it keeps coming back. That itch. That aimlessness.

What Boredom Is Actually Telling You

Boredom is a signal. It’s your brain whispering, “I need more than this.” Not more hustle. Not more followers. More meaning. More challenge. More presence. It’s a sign that your mind, your body, or your spirit is asking for direction.

Here’s How to Shift Out of Aimless Habits:

1. Name what you’re actually feeling.
   Is it really boredom? Or is it fatigue, loneliness, lack of purpose, or fear of starting? Labeling the emotion helps you respond instead of avoid.

2. Audit your habits.
   What are you doing when you feel most aimless? Late-night scrolling? Emotional eating? Impulse spending? Those habits are clues—don’t shame them, study them.

3. Reconnect with your core values.
   Ask yourself: What do I want to feel more of in my life? Fulfilled? Energized? Creative? Then ask, What actions create that feeling for me?

4. Create a flexible plan.
   You need one intentional action per day that reconnects you with you. A walk. A project. A conversation. A workout that feels like a release. Not conquering Mount Everest…in one day.

5. Let stillness happen.
   Boredom isn’t the enemy. It often comes right before a breakthrough idea, creative spark, or emotional clarity. Don’t rush to fill it—sometimes sitting in it is the exact reset you need.

You’re Not Broken—You’re Just Ready for More

More presence.

More alignment.

More ownership of how you live your life—not just how you fill your time.

So the next time you catch yourself doom-scrolling or pacing the kitchen for the fifth snack of the night, pause and ask:

What am I really craving right now? Then give yourself permission to answer with intention, not avoidance.

Balanced Strength: Why Building All Your Muscles Matters 🥊

Let’s be honest — it’s easy to fall in love with training your favorite muscle groups. Who doesn’t love a good arm pump or the thrill of crushing a leg day PR? But when it comes to building a functional body, proportionate muscle strengthening isn’t just a fitness buzzword — it’s the foundation of long-term health, injury prevention, and peak performance.

What Does “Proportionate Strength” Even Mean?

Proportionate strength means developing all major muscle groups in a balanced way — front to back, left vs. right, upper and lower body.

That includes:

• Push vs. Pull muscles (like chest vs. back, quads vs. hamstrings)

• Core stability (not just abs, but deep muscles supporting your spine)

• Stabilizers (like glutes, rotator cuff, and hip flexors)

• Unilateral strength (working each side of the body independently)

When one area overpowers the others, your body has to compensate, which can lead to poor posture, imbalances, pain, or even injury. Think of it like driving a car with a flat tire — it’ll move, but not efficiently or safely.

Why It Matters More Than You Think:

• Better posture and alignment

• Less risk of overuse injuries

• Increased performance in sports and daily life

• Improved flexibility and joint stability

• Longevity — you’ll move better for longer

Whether you’re chasing gains or just trying to feel strong in your own skin, this kind of balance is what keeps the engine running clean.

Here are Ideas to Keep Things Proportionate:

1. Train Movement Patterns, Not Just Muscles

Instead of isolating muscles, focus on patterns: push, pull, hinge, squat, lunge, and carry. This approach naturally recruits multiple muscle groups in harmony.

2. Create a Muscle Map

If you’ve been skipping certain areas (hello, neglected back and glutes), map out your weekly split to ensure each major group gets attention. A good ole notebook or notes in your phone will do.

3. Use Unilateral Training

Incorporate single-leg and single-arm exercises like split squats, step-ups, and single-arm rows. Not only do they help even out imbalances, but they also challenge your core and coordination in new ways.

4. Don’t Skip the “Small Stuff”

Strengthen your rotator cuffs, glutes, deep core, and ankles. These stabilizers are the MVPs of joint health and help you lift heavier with better form, giving better proportions.

5. Record and Reflect

Track your progress with photos, videos, or journaling. Noticing small improvements in your weaker areas can be incredibly motivating.

PSA! Proportionate muscle strengthening isn’t just for athletes or fitness pros — it’s for every single one of us to feel strong, move better, and stay pain-free. By training your whole body in harmony, you build more than muscle — you build longevity, confidence, and power.

Sweet Talk: Understanding Sugars, Carbs + Fueling Your Body the Right Way 🍌

Let’s talk sugar— the kind hiding in your pantry and fueling your every move.

If you’ve ever found yourself staring at a nutrition label wondering what the difference is between “added sugar” and “natural sugar” — or even how carbs fit into all of it — you’re not alone. But don’t worry, we’re about to make this sweet science make total sense.

Carbs: Your Body’s Favorite Fuel

First off: carbohydrates = energy. Period.

Your brain, your muscles, even your organs run on glucose, which is the form carbs turn into once digested. Without carbs, you’d feel sluggish, cranky, and mentally foggy. (Ever tried working out on an empty stomach? Yikes.)

Carbs come in three forms:

• Sugars (quick-burning fuel)

• Starches (slow-release energy)

• Fiber (keeps digestion moving and you feeling full)

But not all carbs are created equal — that’s where natural vs. added sugars come in.

Natural Sugar vs. Added Sugar: What’s the Deal?

Think of natural sugars as the good kind of sweet — the kind that comes packaged in whole foods, alongside nutrients, fiber, and love from Mother Nature.

• Natural sugars = found in fruit (fructose), milk (lactose), and veggies.

• Added sugars = tossed into foods during processing (we’re looking at you, soda and frosted cereal).

The difference?

Natural sugar comes with benefits: vitamins, minerals, antioxidants, and fiber that slow digestion and keep energy stable.

Added sugar? That’s just… sugar. Fast-burning, crash-inducing, and a sneaky saboteur of your energy and goals if overdone.

Let’s Talk Carbs (with Real-Life Examples):

Here’s a fun breakdown of common carbs and how they show up in your diet:

Simple Carbs (aka the sprinters — quick to digest, quick to crash)

1. Simple Carbohydrates

These are carbs made of one or two sugar molecules, so they’re digested quickly and can cause a spike in blood sugar. Think of them as energy with no backup dancers. Quick high, fast fall.

Unhealthy Simple Carbs:

• These are often refined and processed, stripped of fiber and nutrients.

• Examples:

• Candy

• Soda

• Pastries

• Table sugar

• White bread

These cause quick energy spikes followed by crashes, and over time, may contribute to weight gain and blood sugar problems.

Healthy Simple Carbs:

• Naturally occurring sugars that come with fiber, vitamins, and minerals.

• Examples:

• Fruits

• Vegetables (like carrots, beets)

• Milk and yogurt

These digest more slowly than processed sugars (unhealthy simple carbs) due to their fiber and nutrient content.

Complex Carbs (aka the marathoners — long-lasting, slow-release)

2. Complex Carbohydrates

These have longer chains of sugar molecules and take longer to break down, giving more sustained energy.

Healthy Complex Carbs:

• High in fiber, vitamins, and minerals, and great for blood sugar control.

• Examples:

• Whole grains (quinoa, brown rice, oats)

• Legumes (beans, lentils)

• Starchy vegetables (sweet potatoes, squash)

They help with digestion, fullness, and long-term energy.

Unhealthy Complex Carbs:

• Though technically complex, processing strips away most of the fiber and nutrients.

• Examples:

• White bread

• White pasta

• White rice

• Baked goods made with refined flour

These behave more like simple carbs in the body and can spike blood sugar just like sugary foods.

So… Should You Avoid Sugar Completely?

Nope! Your body needs sugar — just the right kind.

Enjoy fruit. Sip your smoothie. Eat the oats.

Just watch out for sneaky added sugars in sauces, dressings, yogurts, and “healthy” bars. The goal isn’t to fear carbs — it’s to fuel with intention.

Quick Tips to Carb Like a Pro:

• Prioritize whole foods with natural sugars (fruits, veggies, dairy).

• Read labels — look for “added sugar” and keep it low.

• Pair carbs with protein and/or healthy fats to balance blood sugar 1-2 hours before a workout.

Info From a Pro:

• your carb intake should be between 45-55% of your daily calories

• this may be a shocker…recommended added sugar per day is 24g for women, and 36g for men

Your Body, Your Fuel. Make it Count.

Carbs are not the enemy. They’re your best friend when chosen wisely. So next time someone says they’re “cutting carbs,” kindly remind them that even broccoli is technically a carb (mic drop).

Why Are You Waiting to Hit Rock Bottom? 🧗🏽‍♀️

You ever notice how some people don’t make a change until life absolutely dropkicks them? Like, they won’t take their health seriously until a doctor gives them bad news. They won’t start saving money until their bank account is gasping for air. They won’t work on their mental health until they’re one inconvenience away from a full-blown meltdown. We are all guilty of something like this until it slaps you in the face. Whack!

And you know what? I get it. Change is hard. Discipline is annoying. But waiting until you hit rock bottom to do something about your life? That’s a choice. And frankly, it’s a dumb one.

So, let’s talk about how to get ahead of the mess—because life will throw punches, but you don’t have to stand there like a deer in headlights when it does.

1. Treat Your Health Like It’s a Priority—Because It Is

Listen, your body isn’t some rental car you can trash and trade in for a new one. You get one. So why are you acting like it’s invincible?

• You don’t have to wait until you’re out of breath walking up the stairs to start working out.

• You don’t have to wait until you’re running on caffeine and vibes to start sleeping more.

• You don’t have to wait until your body is begging for help to start feeding it like you actually give a damn.

Take care of yourself now so you’re not dealing with regrets (or medical bills) later.

2. Your Bank Account is Not a Magical, Self-Replenishing Entity

Ah, money—the thing everyone wants but nobody wants to manage properly. Look, I’m not saying you can predict every financial emergency, but if you’ve got $6 in your account and a shopping cart full of things you don’t need, maybe it’s time for a reality check.

• Save when you can, so you’re not scrambling when you have to.

• Stop pretending credit cards are free money.

• Budget like an adult, not like a contestant on Wheel of Fortune hoping things land in your favor.

Future you will be real grateful you didn’t treat money like a joke.

3. Mental Health is Maintenance, Not a Fire Drill

You know how you change the oil in your car before the engine explodes? That’s how you should be treating your mental health. Yet, people ignore their stress, bottle up their emotions, and pretend everything is fine until—boom—they’re having a crisis and don’t know why.

• Talk to someone before you feel like you’re drowning.

• Take breaks before burnout smacks you in the face.

• Set boundaries before people walk all over you like a doormat.

Taking care of your mind isn’t some luxury—it’s survival. Don’t wait until you’re in pieces to start picking them up.

4. Your Relationships Need Work, Too

You know what’s easier than fixing a broken relationship? Not letting it fall apart in the first place. Yet people act like effort is optional until they’re sitting there wondering why nobody sticks around.

• Call your friends.

• Actually listen when people talk to you.

• Put effort into your relationships before they start collecting dust.

Being “too busy” isn’t an excuse—it’s a bad habit.

5. Prepare for Life’s Punches, Because They’re Coming

I hate to break it to you, but life will throw curveballs. You don’t get a warning email. You don’t get a grace period. One day, something will go wrong—your car will break down, your job will stress you out, your body will remind you that you’re not 18 anymore.

You can either be blindsided and unprepared, or you can have your life in order before the storm hits.

• Stay ready, so you don’t have to get ready.

• Build habits that keep you strong, not just habits that help you survive.

• Be the person who handles life’s chaos like a pro, not the one scrambling to fix everything at the last second.

Bottom Line? Stop Waiting for the Wake-Up Call

Look, I’m not saying life is predictable—it’s not. But if you’re constantly waiting until you have no choice but to change, you’re doing it wrong.

Be proactive. Handle your business before life forces your hand. Because trust me, it’s a whole lot easier to build a strong foundation now than it is to rebuild from the rubble later.

Your Body was Built to Move— So Stop Acting Like a Houseplant 🏃🏽‍♀️

Alright, listen up. I don’t know who needs to hear this, but your body was not designed to be a glorified chair accessory. You were built to move, to lift, to stretch, to run (or at least walk with some enthusiasm). Yet here we are—slumped over, scrolling, sitting for hours like we’re in some kind of endurance competition to see who can become the human version of a decorative fern.

So, let’s cut the nonsense and talk about why your body needs movement—because trust me, it’s begging for it.

1. Your Joints Are Plotting Against You

You ever try standing up after sitting for too long and suddenly you sound like a haunted house? That’s your body letting you know it’s sick of your inactivity. Your joints aren’t just there to make dramatic noises when you move—they need motion to stay healthy. Think of them like hinges on a door. If you never open that door, what happens? Rust. Stiffness. Creaking. And suddenly, you’re out here moving like the Tin Man without his oil can.

2. Your Muscles Are Lazy Because You Made Them That Way

Let me guess—you’re always “so tired.” But have you considered that maybe, just maybe, your energy is gone because you never use it? Your body is like a bank account: the more you invest in movement, the more energy you get back. Sit around doing nothing all day, and you’ll feel like an overcooked noodle. Move your body regularly, and boom—suddenly, stairs aren’t your mortal enemy.

3. Your Heart Would Like a Word

Fun fact: Your heart is a muscle. It needs exercise, too. You wouldn’t expect your biceps to get stronger by watching other people lift weights (nice try, though), so why would your heart stay strong without a little action? Walking, jogging, dancing like nobody’s watching—whatever gets your blood pumping. Because guess what? That thing keeping you alive kinda likes when you take care of it.

4. Your Posture is Giving ‘Elderly at 30’ Vibes

Let’s talk about posture, because some of y’all are out here walking around like a shrimp cocktail. Sitting hunched over all day is a one-way ticket to chronic pain and looking like you carry the weight of the world on your spine (which, honestly, you might—but let’s not make it worse). Strengthen your back, stretch your hip flexors, and stand up straight. Your future self will thank you.

5. Your Brain Needs the Boost

Oh, you thought exercise was just about looking good? Nah, sweetie—it’s also about feeling good. Moving your body releases endorphins, which are basically nature’s way of saying, “Here, stop being in a bad mood.” Stress? Reduced. Anxiety? Managed. Brain fog? Cleared. It’s like free therapy, except instead of venting to a stranger, you’re sweating out your bad decisions.

6. Because You’re a Human, Not a Statue

At the end of the day, moving your body isn’t a punishment—it’s literally what you were built to do. You don’t have to run marathons or deadlift a car (unless you want to, in which case, go off). Just move. Walk, stretch, jump, dance, squat, roll around on the floor if you must—just don’t let your body collect dust like an abandoned treadmill in a basement.

So, let’s cut the excuses. Your body isn’t asking for perfection, just participation. Now go stretch or something before your joints make another unnecessary sound.

Missing Guests at Your Party? Meet the Essential Nine 🍳

Let’s talk about the unsung heroes of your health: essential amino acids—aka the cool kids your body can’t make on its own but desperately needs. Think of them as the VIPs of the protein world, and your body is throwing a daily party in their honor. The catch? They only show up if they’re on the guest list… and that guest list is your plate.

So, What Are Essential Amino Acids?

There are 20 amino acids in total, and 9 of them are considered essential. Why? Because your body can’t make them on its own.

These 9 MVPs are:

• Histidine

• Isoleucine

• Leucine

• Lysine

• Methionine

• Phenylalanine

• Threonine

• Tryptophan

• Valine

Together, they help build muscle, repair tissues, support your immune system, produce hormones, and keep your body functioning like the finely tuned machine it is. Or at least wants to be….

The Catch? Not All Foods Have All 9

Cue the suspense music.

While many foods contain some amino acids, only certain ones have all 9 essential amino acids in the right amounts. These are called complete proteins—the A-listers of nutrition.

Here’s where things get juicy…

The Complete Crew: Foods That Bring the Full Squad

If essential amino acids are the Avengers, these foods are the portals that bring them to the battlefield:

• Animal-based foods:

  Chicken

  Beef

  Eggs

  Fish

  Dairy (milk, yogurt, cheese)

• Plant-based complete proteins (yes, they exist!)

  Quinoa

  Soy (edamame, tofu, tempeh)

  Buckwheat

  Chia seeds

  Hemp seeds

  They’re like that one friend who’s vegan, gluten-free, but still somehow brings the best dish to the potluck.

What If You’re Not Eating Complete Proteins?

No stress—your body’s smarter than it gets credit for. You can combine incomplete proteins (those that don’t contain all 9) to create a complete profile. This is called protein complementing, and it’s not as complicated as it sounds.

Classic combos that get the job done:

• Rice + beans

• Peanut butter + whole grain bread

• Lentils + barley

You don’t even have to eat them in the same meal—just the same day. (Phew.)

Bottom Line: Feed the Party or Miss the Gains

If you want to support your muscles, mood, metabolism, and more, make sure those 9 essential amino acids are getting an invite to your plate regularly. Whether it’s through chicken and eggs, quinoa and tofu, or your favorite peanut butter sandwich, keep those VIPs coming.

Because in the world of wellness, it’s not just what you eat—it’s who shows up.