MINDSET: Connecting. I love my Wednesday morning business networking group for all the connections, support and camaraderie. Today I brought three wonderful visitors to join in the experience, one from Australia. Connections across the globe! MOVEMENT: I have to count bath time as movement for today and I did notice my glucose spike on my CGM during this time which means it did facilitate increased temperature and circulation similar to exercise. Bath time with princesses! MOCRONUTRIENTS: I am a Kefir Connoisseur! I did some experimentation with my CGM today by experimenting with Kefir before eating a banana muffin and it was interesting to compare to the day before when I just had the muffin and no kefir. I will share more about that!

Mindset: Happiness. Feeling good in my conversations with people and with productivity. Movement: Went for an “exercise snack” walk around the block before lunch 👌. Micronutrients: Made muffins with Ellie before school. It got her out of bed quickly and might just be our new Tuesday morning routine! She was very proud to give one to her teachers and that they now want her to make a two layered cake 🩷.

I know it’s going to be a good day when I can do this post early in the day. I love a good morning routine that’s full of all 3 M’s, setting me up for success! MINDSET: gratitude meditation in front of red light upon rising - so much to be grateful for 🙏🏻 MOVEMENT: 60 min Pump Class (weights) at 6 AM followed by sauna 🥵 and cold shower 🥶 MICRONUTRIENTS: worked up an appetite 😋 - had my favourite post workout breakfast when I have to get to work and don’t have time for a cooked meal or ability to sit down (for long) - DFH chocolate protein shake and buckwheat sourdough toast with ghee and nut butter with hemp seed sprinkles. So satisfying and hits perfectly, keeping me full until lunch. This is my go to breakfast often, so I’m really curious to see what a CGM monitor reads 🩸. My body tells me my blood sugar is balanced with this quick and easy meal. *personal note/lesson * - I used to feel guilt for having toast for breakfast (gluten free, organic sourdough) -always adding protein too! — I was thinking it was too many carbs for me. When I would skip the toast (especially after a workout) I was starving by 10:00 AM looking for snack, I ate more at lunch and dinner and was hungry in the evening looking for another snack. Once I made the connection that if I allowed myself the toast (honestly my favourite food in-terms of feeling comfort and satisfied) I was full until lunch, didn’t need snacks and my blood sugar feels more balanced throughout the day. I’m never hungry after dinner (I tend to eat early and then fast in the evening) and I have no cravings for unhealthy foods. All because I allowed myself to have a piece of toast that I enjoy so much and nourishes my body at the start of the day. ☀️ 💡 moment 😅

We often think of our body as a fixed object—something to fix, mold, or perfect. But in reality, your body is an ever-evolving process, constantly adapting, growing, and responding to the environment you create for it. 💡 Think about it: • Every breath you take regenerates cells. • Every bite of food becomes fuel, energy, and repair. • Every thought, movement, and choice reshapes how your body functions. Your body isn’t a stagnant “thing”—it’s a dynamic system working tirelessly to keep you alive and thriving. What does this mean for you? 🌿 Be patient. Change takes time. Every small choice adds up over days, weeks, and months. 💪 Focus on the process. It’s not about a single workout, meal, or thought—it’s the collective impact of your habits. 🌀 Trust the flow. Your body is designed to heal, adapt, and grow. Support it, don’t fight it. How to embrace this mindset today? ✔️ Move because it feels good, not because you have to. ✔️ Nourish yourself with foods that energize, not restrict. ✔️ Celebrate what your body does for you—not just how it looks. You are not a product. You are a process—a beautiful work in progress. Keep showing up for yourself! 💖 What’s one thing you’ll do today to support your body’s process? Share below! 👇 And remember to share your 3M’s for today!

MINDSET: Routine! Acknowledging and practicing key health routines I want in my day and how important routine is. MOVEMENT: cold plunge in the lake, Day 2! Gorgeous day. Cold water! (7 degrees!). I managed 30 seconds x 2. And had an amazing osteopath treatment demo. MICRONUTRIENTS: kefir, pumpkin seeds, collagen, and a delicious chicken curry soup from Mary Be Kitchen!