Does anyone have any tips for someone who wants to get some movement in before work but does not have any exercise equipment? Do you have a favorite exercise video or any other suggestions? I’m new to this so I’m looking for something that’s for a beginner. Thank you!

TAKING ACTION: ✅Share your weekly win below, and remember, it’s good for your mental health! 🎉 In this space, taking the next right step always equates to a small win. 💯 This week, we touched on the importance of focusing on the present moment—on the next right step. You’ve learned that when you focus on what is right in front of you, you mitigate the feelings of depression (about past decisions) and anxiety (about future decisions). When you only have to look at “right now”, you can often make a good decision—and one good decision in the present moment is a small win! 🎉 The article below has some great information about how celebrating your small wins is good for your mental health. In the article, the author suggests the following ways to celebrate ⬇️ Write them down. Check. We do that in the comments. ✅ Celebrate with friends. Check. We also do that in the comments. ✅ Reward yourself. This one is up to you. How can you reward yourself with something small each week? Check out the rest of the article below and then share your weekly wins in the comments today! How Celebrating Small Wins Helps Your Mental Health | Rivia Mind

Let’s get to know each other a little better. You can tell us anything you like us to know. What are your favorite boutiques? Mine will be in the comments!

HAPPY OCTOBER 🎃 This week, we’re simply focusing on the present moment—on the decision you can make right now that will move you closer to the person you desire to be. Let’s look at some examples of decisions you might face this week that are “in the now” decisions ⬇️ 📌When you wake up, you only have about 20-30 minutes before you have to start getting ready for work. Will you scroll Instagram, or will you squeeze in some movement? 📌There’s a birthday celebration at work, and you can choose to eat birthday cake or grab the healthy snack you brought to work. (This isn’t to say you should never eat the birthday cake, but ask yourself, “Does a coworker’s birthday justify the splurge?”) 📌You’re forced to pull through the drive-thru one evening. Do you have to eat the French fries or can you choose a healthier side? The reality is that we have thousands of decisions to make every day. No wonder we want to make the easiest decision when it comes to our nutrition. I get it. But again, making the next right step is the secret sauce for long-term success! 💯

TAKING ACTION: ✅Do you typically eat the same things throughout the week? Share your secrets (and tips!) below! We always talk about food and recipes on Tuesday, but I want to shift gears slightly today and talk about decision fatigue when it comes to what you’re going to eat. While some of you love to try new recipes and spend a lot of time in the kitchen, many people find themselves completely overwhelmed by too many options. You already know if this is you, and if it is, my advice is to keep your meals simple and repeatable for the most part. That’s not to say you can’t ever stray from the norm, but eating the same meals most of the time really does reduce the overwhelm. 💯 As if decision fatigue isn’t already high, we make numerous decisions around food each day. After factoring in when, where, what, and how much—and multiplying that by every meal and snack, you can see how the numbers add up. By making things automatic, you’re doing yourself a favor. With that said, if you love the recipes I provide each week, great! If they overwhelm you, that’s fine too! Take what you need and go about your day—and always do what works best for YOU! 🫶 Check out this Fall sheet pan recipe with 34g protein per serving! ⬇️ Fall Sheet Pan Gnocchi and Meatballs with Lemon Sauce - Mallory the Dietitian Dinner