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Honestly, I believe there’s nothing more soul sucking than being stuck behind a screen watching hour long videos, working through another online course, or sitting for hours taking notes. 

That’s exactly why I designed Rise and Shine to be audio-based because it's designed to touch your spirit and connect you with your own truth.

You can listen anywhere, on a walk, cooking dinner, at the gym, cleaning the house, getting ready in the morning, or relaxing so you’re not tied to watching a screen.

It feels light, natural, flexible, exciting, and you can integrate it into your every day life instead of something you have to “fit in” or do every single day.

It’s also powerful on a much deeper level.

Quicker audio without distracting visuals help you go inward without distractions, making it easier to connect with yourself, absorb the material, receive quick inspiration or guidance and create real, lasting change.

So no videos to watch, no to-do lists, no five-year plans, and no productivity hacks... intentionally. 

Please note that I have included some blog posts for further reading and deeper insights and these are not recorded.

No, and that's very intentional.

The truth is, what works for one person won't necessarily work for someone else. We all have different bodies, different lifestyles, different goals, different opinions, different preferences, and different needs. One of the biggest parts of this journey is learning to listen to your body and trust what it is asking for.

By this point, you probably already know what healthy food looks like. You probably already know that you need to be in a calorie deficit to lose weight. 

You probably already know that changing your body composition takes time and it requires strength training, enough protein, consistency, sleep, and good quality nutrition. 

You probably already know that losing 1-2 pounds a week is healthy and optimal and that it's a slow process. 

You probably already know that when you eat great, you feel great and when you eat shitty, you feel shitty.  

You probably already know that there is no such thing as "good" or "bad" food and that food is just food.  

You probably already know the importance of self-care and that eating healthy and moving your body is a lifestyle change that never ends.  Ever.

You probably already know that when you over eat you gain weight, and when you under eat, or you are constantly dieting or in a calorie deficit it messes with your head, your sleep, your digestion, your energy levels and your hormones.  

You probably already know that cutting out food groups and depriving yourself of all of the foods you love and enjoy will never work and that quick fixes are never the answer.

Rather than following a rigid meal plan or forcing yourself to eat foods or make recipes you don't enjoy, I encourage you to build a way of eating that feels nourishing, sustainable, and enjoyable for you.

The same goes for movement. Find forms of exercise that you genuinely love and that you can stick with.  Whether that's walking, strength training, yoga, biking, pilates, barre, dancing, swimming, or something completely different, you're far more likely to stay consistent when you enjoy what you're doing instead of forcing yourself through workouts you dread.

If you're looking for guidance with calories, macros, nutrition, or workout plans, there are many incredible coaches, trainers, and programs available online. A simple internet search can connect you with resources that are tailored to those specific goals.  Chatgpt can even generate a 7 day meal plan that fits your calories, macros, and your dietary preferences in a matter of 10 seconds, and Youtube has many free workouts online that you can even follow.

This isn't that.

So while you won't receive meal plans or workout programs to follow, you will gain something even more valuable, the tools to build a lifestyle that feels aligned with you, not someone else's blueprint.

Chances are you've tried everything at this point, but you probably haven't tried changing your life from the inside out, and that is where real transformation happens.