It’s that time of year again. School’s back, routines are shifting, and a lot of us (or our kids) are getting hit with the crud. I’ve had more clients than usual this week message me about getting sick, feeling run down, or just not bouncing back quickly. So I want to give a few reminders and open this up for discussion 👇 💊 Supplements that can help • Vitamin C • Zinc • Vitamin D (especially if you’re not getting much sun) 🚨These don’t replace habits but they can help support recovery. 🥦 Nutrition matters more than ever when you’re sick. I always recommend dialing in: • Whole foods only (limit processed foods) • Easy to digest meals (soups, smoothies, veggies, proteins) • Hydration + electrolytes • Keep caffeine moderate (especially if sleep is off) 😴 Rest + Recovery > Pushing Through • You don’t need to train hard while sick. Walks > workouts. • Sleep should be your #1 goal, your immune system depends on it. 🚬 Bonus things we don’t always think about: • Alcohol + nicotine (vape or smoke) can weaken the immune system • Stress + under-eating = immune crash • Kids back in school = more germs = even more reason to prioritize this stuff If you or someone in your household keeps getting sick, try looking at: 1. Processed food intake 2. Sleep quality 3. Chronic stress 👀 Curious=, what helps you personally bounce back the fastest? Comment below with your go to strategies, or if you’re sick now, drop a 🥲 and we’ll help you troubleshoot. You go further when you go together 💪🛌🍲

I told one of you two days ago: “You’re learning to honor your feelings without ghosting your goals.” That was the exact shift that changed everything for me. Because early in my own journey, I was the king of goal ghosting. If I had one off meal, I’d scrap the whole day. If my emotions were heavy, I didn’t just slow down. I disappeared. And if I couldn’t hit the gym? I’d go completely off the rails in every other area too. Tweaked my shoulder? I’d say “screw it” and eat whatever I wanted. Busy week at work? No workout = “Why bother tracking food?” That all-or-nothing mindset used to dominate my head. “If I can’t lift, what’s the point of dialing in my nutrition?” “If I’m not training, then I’m not making progress anyway.” But here’s what that approach really did: It put me in a double negative, I wasn’t training and I was sabotaging everything else. Eventually, I realized I was making things harder than they needed to be. I was letting one setback or one hard part of life become a full blown spiral. Then the shift happened. One emotionally heavy week, I didn’t have the energy to train. But I told myself: “Okay. Just get outside. Walk 20 minutes. Breathe.” I paused. Took three deep breaths. Reminded myself that taking care of my body doesn’t have to feel like punishment. So I walked instead of lifting. Made a protein smoothie instead of ordering food. I got quiet. I gave myself grace. But I didn’t ghost my goals. That was the beginning of becoming someone who stays. And that’s the shift I’m seeing so many of you step into right now. You’re learning that emotional overwhelm doesn’t mean you have to disappear. You’re learning that discipline and self-compassion can coexist. You’re learning how to stay connected to your goals, even when life feels like too much. This is how we create a sustainable lifestyle. Not by chasing motivation. But by building emotional resilience, and keeping our promises to ourselves even on the hard days. You don’t need to earn your goals by being perfect.

YOUR MOOD IS A REFLECTION OF YOUR DAILY HABITS YOUR RELATIONSHIPS ARE A REFLECTION OF YOUR DAILY HABITS YOUR WEIGHT IS A REFLECTION OF YOUR DAILY HABITS YOUR MINDSET IS A REFLECTION OF YOUR DAILY HABITS YOUR HEALTH IS A REFLECTION OF YOUR DAILY HABITS YOUR FUTURE WILL BE A REFLECTION OF YOUR DAILY HABITS

I’ve been thinking about starting a mini blog or ongoing post just for those of you who work in education… because I realized we’ve got quite a few of you inside this community Whether you’re in the classroom, working as an aide, nurse, supporting education, or running things behind the scenes, your days are full, your energy is pulled in a million directions, and yet here you are still showing up for your health. I see you. And working in the classroom for 8 years, I know the struggle This thread is your space. A space to connect, to swap ideas, to drop what’s working (or not working), and to lean on each other — especially with back to school season on the horizon. 🎯 Whether it’s: • How you’re fitting in movement on busy days • Easy meals that work during your lunch break • Morning routines that set the tone • Mindset tools to manage overwhelm • Or the boundaries you’re learning to set around your own health… Let’s make this a go to place to support each other through the year. Drop a comment and introduce yourself 👇 Where do you work in education? How long have you been in education? A concern you are worried about as the year is set to begin? And what’s one strategy that helps you stay grounded and on track when school is in session? 🫶 You’re not alone in this journey. With Momentum, Coach Foss

From the Ground Up 👣 We talk a lot about what fuels us....protein, habits, motivation, mindset… But what about what supports us? Literally. Your feet are the only part of your body that’s always in contact with the ground when you’re moving. They absorb the shock, carry the weight, and act as your foundation with every step, every rep, every mile. But most people never stop to ask themselves: Are my shoes helping or hurting me? Are they supporting my goals or silently sabotaging them? Are they aligned with how I actually move, train, and walk? I didn’t always get this right. I used to wear the same pair of sneakers for everything… Running. Lifting. Errands. Shit, even Hiking. Until eventually my knees were aching during squats, my feet were wrecked after long walks, and blisters were just the norm I accepted as part of the process. Now? 👟 For lifting: I wear Converse. Flat sole, wide fit and super stable. Perfect for heavy compound lifts. I like that they’re functional and still versatile for everyday use. 👟 For walking/running: I rock ON Clouds. Lightweight, breathable, and they make getting steps in feel effortless. The support is unreal, especially on long days. After I made the switch, I noticed the difference instantly: Better posture. Stronger lifts. Less joint pain. More motivation to move. Moral of the story: What’s under you matters more than you think. What’s your go to pair of shoes for walking or training? 👇 Drop your favorites below and help someone else upgrade their foundation. Here are some popular options worth exploring 🚨Don’t just buy blind, test them out first. The better you understand your feet, the better your choice will be and the less refunds you will have to make. 👟 All Day Comfort / Everyday Walking Best for: Long walks, errands, casual wear Why: Cushioning, support, and ease for all-day movement - ON Cloud (Cloud 5 or Cloud X) – Lightweight, breathable, and versatile - HOKA Clifton / Bondi – Ultra-cushioned and ideal for joint support - Brooks Ghost / Brooks Addiction – Excellent arch support and shock absorption - Asics Gel Nimbus / Cumulus – Springy with reliable durability - New Balance 990s / 880s – Stable and great for wider feet