It’s time for your MTN Newsletter, your weekly dose of Mindset, Training, and Nutrition to help you Move The Needle and see real progress.

Let's get into it...

🧠 M - Mindset Tip: Accept what is, and work for better.

You will never make lasting, positive change from a place of hate. This is the one body you get, and it deserves respect, even while you’re working to improve it. Acceptance doesn’t mean settling. It means acknowledging where you are now without judgment, so you can take action from a clear, empowered place. You can want more while appreciating what’s already here. You can build better habits without shaming yourself for past ones. This journey doesn’t work without self-compassion. Accept what is, and then take the next right step toward what you want.

💪 T - Training Tip: Chasing soreness isn’t the goal, getting stronger is.

That "wrecked" feeling the day after a workout? It might feel satisfying, but it's not the best sign of progress. Soreness is just one response your body might have when you introduce something new, not proof you had an effective workout. Constantly trying to crush yourself can actually hold you back by impacting recovery, increasing injury risk, or causing burnout. Being a little “good sore” as I call it is great, but not being able to sit or raise your arms is never the goal.

Here’s what actually matters:

• Are your lifts improving over time?
• Are you staying consistent with training?
• Are you moving with better control, range, and intent?
• Are you recovered enough from one workout to hit the next at full capacity?

🍔 N - Nutrition Insight: Most restaurant meals pack 1,000+ calories, without looking like it.

That “healthy” salad? 1,200 calories.
That light pasta? Could easily be 1,500+.
Even the smoothie bowl? Often 700–900 with all the toppings.

Restaurant food tends to use more oil, salt, sugar, and larger portions than what you'd make at home (why do you think it tastes so good?!)  And it adds up fast, especially when you’re eating out more than once or twice a week.

You don’t have to skip the meal, just be aware:
✅ Check the menu ahead of time
✅ Anchor your meal with protein and fiber
✅ Watch for sneaky add-ons (dressings, sauces, fried toppings)
✅ Eat slowly and tune in to fullness

It’s not about restriction. It’s about walking in with your eyes open so you stay in control of your goals.

Friday Five:

• The BEST button down blouse was on sale this week. I have this in 3 colors and want more! It can easily be dressed up or down and is very comfortable and flattering!
• Spring has sprung but my face will be covered in SPF bc wrinkles are not cute! This is the only blush I have used in 3 years! Miracle balm gives you that "pinched cheek" look with zero effort.
• Speaking of SPF, this tinted sunscreen for your face is light and goes on EASY! It is on sale so I just stocked up for summer. I wear this daily!
• My absolute favorite sports bra is also on sale! I have this in 3 colors bc it is so comfy! I hate sports bras that pull on my traps!
• What's not on sale (yet) is the zip up I wore in a few videos this week and got lots of messages about. It is buttery soft and can easily be dressed up with jeans or worn to the gym!