October Recipe Guides & Meal Planner  💫🍂🤎

Click the links below to download both your plant-based & high protein recipe guides. With a weekly meal plan, pantry staples & shopping list included. 

https://drive.google.com/file/d/1pQGHYDlP4JFSWIEnOe0YoIdFaurNWlIj/view?usp=sharing

https://drive.google.com/file/d/1QEVCxQU6DyxPh_mjqsa_BP_NE0BYfNIM/view?usp=sharing

Remember you can't out-train a bad diet. So make your nutrition a priority for this last quarter and start to really feel the benefits physically & mentally! 

Check out our follow along videos via the app and keep pressing play! 🤎

Tip of the Week ⭐️

The Importance of Muscle Mass for Fat Loss – Especially as We Age ⬇️

As we get older, maintaining muscle mass becomes one of the most powerful tools for effective fat loss—particularly for women. Unfortunately, as we age, our bodies naturally lose muscle and collagen, a key protein that supports our skin, bones, and connective tissues. This process, called sarcopenia, can begin as early as our 30s, leading to slower metabolism, reduced strength, and an increased risk of weight gain.

💪Muscle is metabolically active, meaning the more muscle you have, the more calories your body burns—even at rest. When muscle mass declines, our metabolism slows down, making it harder to shed fat and easier to gain it. That’s why focusing on building and preserving muscle is key for long-term fat loss and overall health.

🥬This is where a high-protein diet comes in.

Protein plays a crucial role in maintaining muscle mass because it provides the amino acids needed for muscle repair and growth.

Plus, it has a higher thermic effect compared to carbs and fats, meaning your body burns more calories digesting and processing protein. By combining a high-protein diet with strength training (like the weight training and Pilates in the 3-2-8 Method), you not only preserve muscle, but you also support a higher metabolism, making fat loss more sustainable.

💗For women, especially, this approach helps counteract the natural decline in collagen and muscle, leaving you feeling stronger, more energized, and more resilient as the years go by.

✅The takeaway? Building muscle is one of the best things you can do for your metabolism, body composition, and overall health as you age!

Remember muscle weighs more than fat, so scale fluctuations are normal. 📈

Happy Monday Fabulous Subscribers! 

Final week of the HourGlass Challenge! 💗
All workouts are scheduled in the calendar for you and remember to keep clocking those 8k steps! 

A cash prize is up for grabs for those of you who submit your finish line photos! 

What's been your favorite workout so far? 

3-2-8 HourGlass Challenge 💗

Hey Team! Last two weeks of the challenge! Final push! How are you finding it so far? 
Remember to submit your finish line photos to be in the chance to win a cash prize upon completion! 

Excited to hear your feedback