Brittany Giles, Health Coach

This started as a note to myself but as it unfolded I felt it may be helpful to share ❤️

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Last day to purchase is Wednesday, 3/6.

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I wasted so many years running on the treadmill, intimidated by the weight room, and thinking the more calories I burned the more weight I would lose and the healthier I would be.

Turns out, consistent weight lifting, hitting my personal protein goal (1g per lb of goal body weight) and focusing on getting stronger instead of smaller has had more of an impact than any of my earlier fitness routines or priorities.

I am energized, strong and happy in my skin. I stopped weighing myself and started paying attention to how much weight I can lift. I stopped restricting myself and started increasing the things that matter. I stopped having unrealistic expectations for short periods of time and instead giving myself the time necessary to make my body stronger.

If you resonate with this, let me know in the comments!

Interested in a January juice cleanse? I have a few openings left for my next cleanse set to be juiced on January 13th! Pick up the afternoon of 1/13 or 1/14. Let me know if you’re interested in getting signed up or if you have any questions 😄

There is always more to learn and to me that is the most important thing to know. ✨

MY FAVORITES:

1. Everywhere Belt Bag from, Lululemon

2. Eat Smarter Family Cookbook by, Shawn Stevenson

3. You can’t go wrong with a versatile Aloe Vera or the popular and easy to care for, Monstera.

4. If you know their favorite brand, get a gift card! This makes it easy for your gym girlie to replace worn out shoes as often as she needs too.

5. So many great ones— how can I pick just one?!

Here are 3 of my current favorites:

Atomic Habits by, James Clear
Fast Like a Girl by, Mindy Pelz
The 5-Minute Gratitude Journal by, Sophia Godkin

Sometimes your soul needs a night of dancing, your body yearns for more rest, and your mind dreams of manifesting something new. The point is, fuel for your body doesn’t always look like food.

How are you feeding your whole self— off the plate?

“For everything there is a season”
Ecclesiastes 3:1

For everything there is a season—and a phase. If you are in the last phase of your cycle (before you start to bleed) it is time to nurture your body. This means more rest and nutrient dense foods and less rushing and noise. There is so much to be understood and even more to be gained by honoring your body’s unique needs in every season.

Last call for juice orders— pick up 12/3 or 12/4!

You can do hard things.

AND these hard things will eventually
become habitual,
easy/easier,
and possibly even enjoyable.

Remember— what is more difficult than working hard for a reasonable period of time to achieve lasting changes? Working harder (beating yourself up, overly restrictive/unhealthy diet trends, and yo-yo eating patterns) for YEARS on the same goal because you aren’t committed to the small daily adjustments that lead to long term lifestyle change.

Once you commit to doing reasonably hard things each day to become the best version of you, everything changes. Because for a lot of us, the grace to make mistakes and a commitment to results despite the timeline is what our bodies were waiting for all along to feel safe enough to make a change.

Instead of having a “cheat day” try living every day with the mindset that choosing wholesome foods most of the time and having less beneficial foods in smaller amounts when you’re craving them or on special occasions is ok and— having this mindset— will likely even be more helpful in hitting your goals.

For me, the knowledge that I could have small treats anytime released me from the desire to overindulge when I was feeling down or “allowed to”.

Prioritizing nutrient dense foods and additional protein made this mind shift a little easier because I naturally became less cravings driven (macro and micro nutrient goals were being met 🥳) and more curious about how I could better support my active lifestyle with real and delicious food options.

🫶🏼

What does a day in the life of a successful person look like to you? What modifications can you make to your day to get a little closer to the most successful version of yourself?

Does it involve going to bed earlier or maybe changing up your daily routine?

If you’re not sure where to start— maybe start with your morning. There is an acronym I was recently introduced to called SAVERS.

SAVERS stands for silence, affirmations, visualization, exercise, reading and scribing.

These are considered to be a few of the consistent morning rituals of highly successful people. If you’re looking to switch things up a bit, try waking up an hour earlier and adding 1 or 2 of these habits to your own morning routine.

There are many moments each day that I am filled with joy. Holding my little ones so close I can smell the dirt and sweat of their childhood, kissing my spouse and receiving his love and energy through my skin. But each of these moments has been different for me lately. Every time I feel the warmth of joy, I feel an underlying pain as I reconcile the reality that I have the ability to see and touch and breathe in my loved ones while many have been brutally separated.

Over the last few days, I have found some solace in recognizing that the love I have is something to be cherished, thankful for, and experienced to the full. And although many have lost everything, I am not honoring them more by lessening what I have. But instead, I should be even more thankful, intentional and present for this family that I’ve been given. Being in love and loved in return is the greatest gift in this world— but unlike most gifts it comes with a new capability to feel even greater pain. Because once you give your heart to another and in exchange hold another’s as your own you are able to feel pain in depths unimaginable by your own heart alone.

Message me for more details!

Starting next week— message me to sign up!!

Flights include an 8oz bottle of each of the 4 unique juice blends for only $35!

The 3 day cleanse package is $175 and the 2 day is $125.

*Ask about repeat cleanser and glass bottle discounts ☺️

For me when I walk in the door after kid pick up and working all day I’m ready for something fast. Pretzels, chips, and other processed snacks are always there to indulge my mindless fistfuls and before I know it I’ve eaten the whole bag. Next time you have that big hunger craving— pause. Take a moment to remind yourself of the choices you’ve made in the past and how you felt afterwards. And how instead you could potentially take a few extra moments to prepare something better tasting and nutrient dense so that your body gets the fuel needed to repair and recharge.

Message me for details or to get signed up!

Vibrant health doesn’t have to be a long lost memory from a much younger you. It can be your current reality. By making the changes you need to make and staying consistent, you can reclaim your youth’s strength and energy.

2️⃣ SPOTS left! Message me for pricing, details, and how to sign up.

45 minute full body AMRAP workout for ALL levels!

Beginners should start with body weight/ light weight dumbbells. You may also decrease the total time for each set and modify movements to take out the impact. For example, instead of jump squats, try a squat with a pulse.

To increase the intensity, increase weight and time of each set.

To begin, warm up for 5 minutes using your favorite cardio equipment or going for a short jog outside. From here, set an interval timer for 5 minutes on and 45 seconds of rest. Start with set #2 and… GO! Don’t forget to stretch after set #8. Comment your questions below 👇🏼

Switch things up today with this chest, core, and cardio workout! I love to get my cardio completed in 10 minute segments instead of all at one time. If you tend to get bored with your cardio, try splitting it up like this.

The recommended amount of cardiovascular exercise, for most days each week, is 30 minutes— but you don’t have to do it all at one time!

As for the other exercises, I recommend sticking to 2 sets the first time through and see how you feel ☺️

Let me know how it goes or if you have any questions in the comments!

All of the things you’ve learned and unlearned.

All of the habits you’ve built and torn down.

All the people you’ve let teach you and all those negative influences you’ve removed.

All the foods you’ve begun to love and all the foods you’ve realized only bring you down.

All the artificial light you’ve traded for time in the sun.

All the mindless scrolling you’ve replaced with written words.

All the times you would say yes that you’ve started to say no.

All the noise you’ve quieted for perfect peace.

All the supposed friends you’ve traded for true community.

All the water, movement, mindfulness, love and peace you’ve cultivated this past year.

You’ve come so very far.

Each season and each day, your needs are different. When you are in tune with your body— and women when you are in tune with your cycle— you are better suited to meet your body’s needs instead of fighting against them. I used to push hard work outs even on days I felt my body asking for nourishment from nature, words and wholesome foods. Now on the days my body needs something different than my usual push and extend, I listen. 💫

“For everything there is a season,� a time for every activity under heaven.”

Ecclesiastes 3:1

It’s August 1st! What habits are you tracking this month? Message me for a PDF of this printable habit tracker and get started tracking today! 📝

Juice is stocked at inFIT! Quantities are very limited— stop by and grab one soon ☺️