🎃 Fun fact: Starbucks reportedly sells about 20 million Pumpkin Spice Lattes each season! At roughly $6.66 for a grande, that would add up to about $133 million in sales. And the twist? The drink debuted in 2003 but didn’t contain actual pumpkin until 2015! ☕😂 Frankly, I'm not a fan of PSL. Are you? 😊 PS. This is a stock photo from Google. Lol

Happy Monday! I saw this post on IG and it really resonated with me. I'm part of a small women's empowerment group. There are 2 of us, plus our coach. It started as professional coaching sessions but has evolved into personal & life coaching. It's no secret that I have been struggling to find myself over the past few years. Things have changed since coming out of the pandemic, plus menopause and getting older all at once. It's been so frustrating at times but I keep working on myself. I've realized that being consistent is great, but the so called consistently can't always be super ridged. Burn out is real. We need to make small changes as life is constantly changing. What worked for me 2 years ago isn't working the same today. It's been a long road to figure out what I need to feel better but the great news is that I'm starting to finally feel the shift! I've stopped trying to be "perfect". I've stopped pushing myself too hard. I give myself grace. I say "no" to things I don't want to do. I care less about what I think people think of me. I'm grateful for the unconditional friendships and those friends that understand that I need time to myself. I'm on a mission to keep going, to keep working on myself. I told my coach that I don't want to move backwards. She told me to rephrase that into "how good is it going to get for me". So, when I saw this post, it reminded me of what she told me. There is so much to look forward. I'm excited to see what's in-store for me next! Hope this resonates a little with you as well. Have a great week! 👑❤️

☁️ Fun Fact: An average fluffy cumulus cloud can weigh around 1 million pounds! The weight comes from water.💧A cloud is made up of billions and billions of tiny water droplets and/or ice crystals suspended in the air. Each droplet weighs almost nothing, but together they add up. All that weight stays in the sky because the tiny water droplets are spread throughout an enormous volume of air and are supported by rising air currents. I love clouds but never knew this! I wonder how much these clouds weight?! Have a great weekend! 👑

Somewhere along the way, carbs got labeled as the bad guy—especially when it comes to weight loss. But ladies… CARBS ARE NOT THE ENEMY! 🙌 Carbohydrates are one of your body’s primary sources of energy, and if you’re working out, lifting weights, and trying to build or maintain muscle, they can be an important part of fueling your body. Eating enough quality carbs can help: ⚡ Fuel your workouts 💪 Support training performance 🔋 Replenish glycogen (the stored carbohydrate your muscles use for energy) 😴 Support recovery 🥗 Make your nutrition plan more balanced and sustainable The key isn’t eliminating carbs—it’s being intentional about the type and amount you’re eating. Think more: 🥔 Potatoes & sweet potatoes 🍚 Rice 🥣 Oats 🌾 Quinoa & whole grains 🍓 Fruit 🥦 Vegetables And remember: seeing the scale bump up after eating more carbs does not automatically mean you gained body fat. Your body stores carbohydrates as glycogen, and glycogen is stored along with water—so temporary scale fluctuations are completely normal. So stop fearing the carbs, ShredQueens! 👑 Protein builds. Carbs fuel. Healthy fats support. ALL of them have a place. 💪❤️

No complicated workout today. Just 100 reps between you and DONE. 💪 Here’s your challenge: 🍑 20 Squats 💪 20 Push-Ups(modify from your knees or elevate if needed) 🔥 20 Alternating Reverse Lunges 💥 20 Mountain Climbers(each side = 1) 🍑 20 Glute Bridges That’s 100 total reps! Feeling good when you finish? 👀 Rest 60–90 seconds and GO AGAIN! ⭐ Beginner: 1 round ⭐ Intermediate: 2 rounds ⭐ Feeling spicy 🌶️: 3 rounds The goal isn’t to make every workout long or complicated. Sometimes you just need to MOVE YOUR BODY. Who’s getting it done today?! 🙋‍♀️ Drop a 💪 in the comments when you finish!