Everywhere you look lately—on social media, in podcasts, in fitness circles—there’s talk about getting enough protein. But what does that actually mean, and why does everyone suddenly seem obsessed with it?
Let’s break it down, simply.
What Is Protein, Really?
Protein is one of the three main macronutrients your body needs (the other two are carbs and fats). It’s made up of amino acids—think of them as building blocks your body uses to repair muscle, grow hair and nails, keep your immune system strong, and so much more.
Why Are People Talking About It?
Because protein helps with:
Muscle recovery and maintenance, especially after workouts.
Feeling full and satisfied, which can help with weight management.
Steady energy, since it slows digestion and helps balance blood sugar.
So when people aim to “get more protein,” they’re usually trying to support fitness goals, build strength, feel more full throughout the day, or just improve their overall health.
So… How Much Protein Do You Need?
There’s no one-size-fits-all answer, but a general guide is:
Sedentary adults: around 0.8 grams of protein per kilogram of body weight.
Active individuals: often need more—closer to 1.2 to 2.0 grams per kg.
In simpler terms: if you’re active and weigh 150 lbs, your target might be around 80–120 grams of protein daily. But talk to your doctor or a dietitian to find what’s right for you.
Plant-based: lentils, beans, tofu, tempeh, edamame, quinoa, nuts and seeds.
Protein powders: helpful if you’re in a rush or need an easy boost.
Yes, protein is important—but it’s not a magic bullet. Think of it as part of your overall health puzzle. If you’re mindful of including a little protein in each meal and snack, you’re likely doing better than you think.
So next time someone says, “You getting your protein in?”—you’ll know what they mean, and why it matters.
Some people drink coffee to start their day. Others scroll the news or head straight into work. Me? I grab my earbuds, lace up my shoes, and hit the pavement with Audible in my ears.
It’s become a little ritual I didn’t know I needed—part movement, part mindset, and a whole lot of mood-setting.
Here’s how it goes: I step outside, press play, and suddenly I’m not just walking—I’m adventuring, learning, or laughing depending on the day’s book. Sometimes it’s a business book that fires me up. Other times it’s a novel that gives me an emotional warm-up before I face my inbox. And occasionally, it’s something just for fun—because joy counts, too.
There’s something magical about letting someone else tell you a story while the world slowly wakes up around you. The combination of fresh air, a good story, and moving your body is like hitting a giant reset button.
Why I love it:
It sets a positive, intentional tone before the noise of the day kicks in
I feel like I’ve accomplished something before 9 a.m.
My step count goes up and my stress levels go down
I actually look forward to mornings (who am I??)
Pro tip: Always download your audiobook ahead of time, especially if you like wandering into spotty service areas like I do. Learned that one the hard way.
So if you ever feel like mornings are a bit too… morning-y, give it a shot. Grab some earbuds, choose a book that excites you, and take a little stroll. You just might find it’s the best thing you’ve done for yourself all day.
*Audible- until tomorrow is $0.99 for the first 3 months- Auto-renews at $14.95/mo after 3 months. Cancel anytime. Offer ends April 30, 2025.
Let’s talk about the fashion statement of the decade: the water bottle.
Have you noticed? These things are full-blown accessories now. I’m not even mad about it—it’s just funny. Because once upon a time (cue the nostalgic music), we didn’t have matching 40 oz stainless steel hydration stations with rubber straws and pastel colors. We had… a garden hose.
Yes, I’m aging myself here—but I survived on hose water and Kool-Aid. And I turned out (mostly) fine.
Back then, water wasn’t this glamorous thing. We didn’t track ounces in an app or carry emotional support bottles with motivational time stamps like “You’re doing great!” or “Almost there!” No one clapped for us when we hydrated. We just… got thirsty and found a spigot.
Now? Water bottles come with entire personalities:
The Stanley Cup Girlies™ with color-coordinated gym fits.
The Minimalist Sipper with matte black sleekness and zero branding.
The Sticker Bombed Emotional Companion that doubles as a scrapbook.
The Gallon Jug Warrior—bless you, your biceps must be amazing.
And don’t get me wrong—I get it. We’re all out here trying to drink more water, be more mindful, and stay hydrated. And hey, if carrying around a trendy water bottle gets you there, do your thing!
But just for a second, let’s raise our BPA-free, insulated tumblers in a toast to a simpler time—when water was warm, slightly metallic, and came straight from the side of the house. Unfiltered. Unapologetic. Underrated.
Cheers to hydration, whatever your style. And to the hose… thanks for the memories.
Let’s face it: to-do lists can be a double-edged sword. They’re meant to keep you organized and on track, but all too often, they end up feeling more overwhelming than helpful. The good news? There’s a better way to keep your to-do list from becoming a source of stress.
If you want your to-do list to actually work for you, not against you, here are three simple strategies to keep it effective, actionable, and easy to follow:
1. Break Tasks Into Bite-Sized Pieces
One of the biggest reasons to-do lists get overwhelming is when tasks are too vague or too big. “Finish project” or “Clean the house” are great ideas, but they’re not helpful in terms of execution. The key is to break down bigger tasks into smaller, specific actions.
Instead of writing “Finish project,” try:
Draft the outline.
Research key points.
Write the introduction.
Each step becomes its own task, making the process feel less intimidating. Plus, it gives you more moments of victory as you check things off!
2. Prioritize with the 3 Most Important Tasks (MITs)
A massive to-do list can easily turn into a never-ending scroll of tasks that feels impossible to conquer. Instead, focus on the “3 Most Important Tasks” (MITs) for the day.
Every morning, pick three things that are essential to move forward with your goals. These should be tasks that will have the biggest impact on your day, your career, or your personal life. Everything else is secondary. This prevents overwhelm and gives you a sense of purpose.
By the end of the day, if you’ve checked off your three most important tasks, you’ve had a productive day, no matter what else is left on the list.
3. Use Time Blocks, Not Just Checkboxes
It’s easy to get sucked into the trap of having a never-ending to-do list where you’re just checking boxes without truly doing the work. Time-blocking is the solution.
Instead of just saying, “Write report,” schedule a dedicated block of time: “Write report from 10:00 AM – 11:00 AM.” By allocating time for tasks, you’re giving yourself permission to focus fully on what’s at hand—without distractions—and you can avoid the temptation of jumping between tasks too quickly.
The point of a to-do list isn’t to overwhelm you with tasks but to make sure you stay focused on what truly matters. By breaking tasks into smaller chunks, prioritizing your most important tasks, and time-blocking for focused work, you’ll have a to-do list that works for you, not against you.
Remember, the best to-do list isn’t the one with the most items checked off—it’s the one that helps you achieve your goals, stay balanced, and feel in control.
Tools to help:
Noise-Cancelling Headphones
When time-blocking, it’s essential to have an environment free of distractions. Noise-cancelling headphones can help you concentrate better.
We’ve all been there. You sign up for something with the best of intentions. For me, it was a meal plan subscription. The idea was simple: make dinnertime easier, save time, reduce stress, and maybe even discover some new favorite recipes along the way. Sounds like a win, right?
But here’s the truth—I never used it. Not once. The emails piled up, the ingredients went unbought, and each passing day left me with a twinge of guilt. I spent money on something that didn’t work for me, and for a while, all I could focus on was the waste.
But now, with a little perspective, I’m seeing it differently. And if you’ve ever done something similar—whether it’s a gym membership, a course, or a subscription—you’re not alone. Here are the takeaways I’ve gathered:
1. It’s Okay to Try and Miss
Sometimes we won’t know if something fits until we try. Not everything is going to be the magic solution. Just because it didn’t work this time doesn’t mean the idea was bad or that you failed.
2. Be Kind to Yourself
We’re often our own harshest critics. Spending money on something that didn’t work can feel like a waste, but it was an investment in your intention to make life better. That’s still valuable.
3. Use It As Feedback
Clearly, something about that system didn’t match my lifestyle. That’s not a dead end—it’s data. Now I know I need a simpler approach, or maybe something more flexible. That’s useful insight for next time.
4. Just Because It Didn’t Work Now Doesn’t Mean It Won’t Ever
Sometimes the timing just isn’t right. I may revisit a meal plan system later—when life is a little less hectic or my routines are more structured.
5. You’re Still Making Progress
Even the “wrong turns” are part of the journey. You learned something. You moved forward. And that matters.
So if you’re feeling disappointed in yourself over something that didn’t go as planned—pause, take a deep breath, and be proud that you tried. Life is messy. Growth isn’t linear. But the effort to simplify, to improve, to care for yourself and your family? That matters.
And maybe tonight’s dinner will still be cereal and toast. That’s okay too. 😉
Sometimes, the people you expect to be your biggest cheerleaders—the ones who should be in your corner—aren’t. It stings. It feels lonely. And it makes you question everything.
You might be pursuing a new path, chasing a goal, or making a decision that feels right in your soul… but the support you crave just isn’t showing up the way you hoped. Instead of encouragement, you might get silence, skepticism, or even criticism.
Here’s the hard truth: not everyone will understand your journey. And that’s okay.
1. They Might Not See What You See
People often react through the lens of their own fears and limitations. If they wouldn’t take the same leap you’re taking, they might not understand why you’re doing it. Their doubt isn’t always about you—it’s often about them.
2. Validation is Nice, But Not Necessary
You don’t need everyone’s approval to keep going. The strength to keep showing up for your dream—even without applause—is part of what builds resilience. Let your belief in yourself be louder than their silence.
3. Support Can Come From Unexpected Places
Sometimes the best support comes from new connections—mentors, peers, or people who’ve walked a similar path. Stay open. Your “tribe” may be waiting in the next chapter.
4. Turn the Hurt Into Fuel
Instead of letting the lack of support break you down, let it light a fire. Show up. Do the work. Let your growth speak volumes.
You don’t need the world to believe in you to begin. Just one person will do—and that person is you.
We often hear about the elusive “perfect balance” between family, work, and everything else life throws our way. The truth? It doesn’t exist.
There’s no magic formula where everything fits neatly into place. Instead, life is a constant dance of trial and error, shifting priorities, and doing the best we can with what we have. And that’s okay.
1. Balance Isn’t a Fixed State—It’s a Moving Target
Some days, work takes priority. Other days, family needs your full attention. Sometimes, you desperately need a moment for yourself. That’s not failure—that’s life.
💡 The key is to adjust, not to chase perfection.
2. Trial and Error Is the Only Way Forward
Finding what works for you takes experimentation. You’ll try schedules, routines, and strategies—some will work, some won’t. Instead of striving for perfection, aim for progress.
🔹 Set priorities, not impossible standards. 🔹 Learn from what doesn’t work and pivot. 🔹 Give yourself grace—every day is different.
3. Doing Your Best Is Enough
There will be days when you drop the ball. When emails go unanswered. When dinner is takeout (again). When you miss a workout or forget a school event. That doesn’t mean you’re failing—it means you’re human.
💡 The goal isn’t perfect balance—it’s to keep moving forward, adjusting as needed, and giving your best in the moment.
Forget the myth of perfect balance. Instead, embrace the ebb and flow. Life isn’t about getting it “just right” all the time—it’s about showing up, making choices that align with your values, and giving yourself permission to adapt.
Some days will feel chaotic. Some days will feel smooth. But through it all, you’re doing your best—and that’s more than enough.
In life, it’s easy to fall into the trap of waiting for others to catch up with you. Whether it’s a friend, a colleague, or even a family member, we often find ourselves pausing our own growth in hopes that others will evolve at the same pace. But here’s the hard truth: everyone evolves at their own pace, and the key to unlocking your true potential is to stop waiting for others.
It’s time to embrace your own journey, your unique pace, and stop holding back your progress to match someone else’s.
1. Your Growth is Personal—Embrace It!
We are all unique, and so are our paths in life. Whether it’s in our careers, relationships, or personal development, each person has their own timeline. Just because someone else is moving at a different speed doesn’t mean you should slow down or stop altogether. Your growth and success are personal to you, and it’s important to honor your individual journey.
By comparing yourself to others, you risk losing sight of what truly matters—your own evolution. If you’re waiting for others to “catch up,” you’re not focusing on your own growth and potential.
2. Growth Doesn’t Have a One-Size-Fits-All Timeline
It’s natural to want to see the people around us succeed. We want our friends and loved ones to grow with us. However, growth doesn’t follow a universal schedule, and trying to align your path with someone else’s can hold you back. Some people might grow faster, others slower, and some may even take detours along the way.
The important thing is that everyone moves forward in their own way. Instead of waiting for others to “catch up,” focus on your own growth and remember that everyone’s journey is different. The sooner you realize this, the sooner you can stop waiting around and start accelerating your own path.
3. Waiting for Others to Catch Up Stunts Your Potential
Waiting for others to match your pace or reach your level of success can be incredibly limiting. The truth is, when you pause or slow down to wait for others, you’re not allowing yourself the opportunity to fully grow and reach your potential. The longer you wait, the longer it takes to move forward in your own life.
Imagine if successful people like entrepreneurs, leaders, or creators had paused their growth to wait for others. The world would have missed out on incredible contributions. Don’t let that be you. Don’t hold yourself back—keep evolving at your own pace.
4. The Danger of Comparison
It’s easy to compare your journey to someone else’s. Social media has made this easier than ever, showing everyone’s success stories, milestones, and happy moments. But comparison is the thief of joy. You only see the highlights, not the struggles behind the scenes. Waiting for others to catch up is rooted in comparison, and it can make you feel stuck.
You might think, “If they’re not progressing at the same pace as me, I should slow down.” But the truth is, comparison won’t help you grow. You can’t control how fast or slow others progress, but you can control how fast you move forward. Focus on your own story.
5. Taking Responsibility for Your Own Growth
Your growth is ultimately your responsibility. No one else can live your life or pursue your goals for you. By waiting for others to catch up, you’re not taking full ownership of your journey. You’re letting outside factors dictate your pace, which only delays your progress.
It’s time to take charge and stop using others as a gauge for your success. Own your timeline, set your own pace, and trust that you are exactly where you need to be. Your growth won’t be delayed because of someone else’s path—it will happen when you put in the work and keep moving forward.
6. You Can Still Support Others Without Pausing Your Journey
Supporting others is important, but it should never come at the expense of your own growth. You can encourage and cheer for your friends, family, or colleagues while still pursuing your goals at your own pace. In fact, your success can be an inspiration to others to keep pushing forward on their own journeys.
True support means being happy for others, no matter where they are in their journey, and not allowing their progress—or lack thereof—to hold you back. You don’t have to wait for them to catch up; you can evolve together while respecting each other’s pace.
7. Embrace the Power of Patience and Progress
It’s natural to want to speed up your progress, but growth takes time. Being patient with yourself is key. Instead of rushing or waiting for others, focus on the small wins. Celebrate your progress, no matter how big or small, and trust the process. The more patient and persistent you are, the greater the results.
Growth doesn’t happen overnight. It’s about consistent effort, learning from challenges, and embracing new opportunities as they come. So, instead of pausing to wait for others, let your own growth take center stage.
Focus on Your Journey
Your growth is yours and yours alone. Don’t wait for anyone to catch up with you—keep moving forward, and allow others to do the same at their own pace. You’ll be amazed at how much you can accomplish when you stop holding yourself back. It’s time to stop pausing your growth. Start embracing your unique path and keep evolving. You deserve it!
We’ve all been there—after a packed weekend of activities, social events, or catching up on errands, Monday arrives, and you feel scattered, unfocused, and a little behind. Instead of letting that overwhelmed feeling set the tone for your week, take a few simple steps to reset and refocus. Here are three tips to help you start your Monday with clarity and purpose.
1. Take 10 Minutes to Brain Dump & Prioritize
When your mind is racing with everything you need to do, the best way to regain control is to write it all down. Take 10 minutes to do a “brain dump”—jot down every task, deadline, or lingering thought from the weekend. Once it’s on paper, categorize and prioritize:
Urgent & Important: Tasks that need immediate attention.
Important but Not Urgent: Schedule time to tackle these.
Quick Wins: Small tasks that can be done in under 5 minutes—check these off first for momentum.
Seeing everything laid out can help clear mental clutter and give you a focused plan for the day.
2. Move Your Body & Hydrate
After a busy weekend, your body may be feeling just as drained as your mind. A short walk, light stretching, or a few deep breaths can help reset your energy levels. Pair this with a big glass of water—hydration plays a huge role in mental clarity and focus. If you’re feeling sluggish, skip the extra coffee and go for water first!
3. Start with One Focused Task
Multitasking can make you feel even more scattered. Instead of trying to tackle everything at once, start with one meaningful task that will set a productive tone for the day. Whether it’s responding to emails, finishing a project, or organizing your workspace, giving your full attention to one thing will help you feel accomplished and ready to take on the rest of your list.
Mondays don’t have to feel chaotic after a busy weekend. By taking a few minutes to organize your thoughts, moving your body, and focusing on one task at a time, you can shift from scattered to steady. Start your week strong and with intention—you’ve got this! 💪✨
Money is often a taboo topic. It’s common to avoid conversations about financial difficulties, whether it’s debt, struggling to make ends meet, or simply not knowing where the next paycheck will come from. Many people avoid opening up about these issues because they fear judgment, shame, or feeling like they’ve failed in some way. But the reality is that financial struggles are much more common than we think, and breaking the silence can lead to understanding, support, and ultimately, solutions.
The Shame of Financial Struggles
It’s no secret that in our society, there’s a lot of emphasis on financial success. We’re often told that financial stability is a reflection of hard work, discipline, and smart decision-making. When things don’t go according to plan, there’s a natural tendency to feel embarrassed or inadequate. Debt can feel like a weight around your neck, and the fear of judgment can make it seem like the problem is something to hide.
But the truth is that financial struggles affect everyone at some point in their lives. Unexpected expenses, job loss, medical bills, and economic downturns can hit even the most financially secure individuals. Being in debt or having trouble making ends meet does not make you a failure—it makes you human.
The Fear of Judgment
One of the biggest obstacles to opening up about financial struggles is the fear of being judged. Many people feel that if they share their money troubles with others, they will be looked down upon, criticized, or dismissed as irresponsible. The reality, however, is that most people have faced, or will face, some form of financial difficulty in their lives.
Talking about money doesn’t need to be an act of admitting defeat. It can be an act of courage. When you share your challenges, you give others the opportunity to offer advice, support, or simply empathy. Often, those who’ve faced similar struggles will be the most understanding and can provide insights on how they navigated difficult financial situations.
Why Talking About Financial Troubles is Important
Opening up about financial difficulties can be empowering. It helps break the isolation that often accompanies money problems and paves the way for finding solutions. Here are a few reasons why discussing your financial struggles is important:
Understanding and Support: When you talk about your financial difficulties, you may be surprised by how many people relate. It opens the door to advice, solutions, or simply a comforting presence. Support from loved ones, financial professionals, or even community groups can be invaluable.
Problem-Solving: Talking about your money problems can lead to practical solutions. Whether it’s creating a budget, negotiating bills, or finding new income sources, discussing the issue can lead to actionable steps toward a more secure future.
Lessening the Burden of Shame: When you keep financial struggles to yourself, the weight of shame can grow. It’s easy to spiral into feelings of failure. But once you open up and acknowledge that you’re not alone in your struggles, the burden becomes lighter.
Learning and Growth: Financial literacy is not something that comes naturally to everyone. Through conversations, you can learn how others manage their money, what strategies they’ve used to get out of debt, and what resources are available for financial support.
How to Start the Conversation
If you’re struggling with money and want to talk about it, but don’t know where to start, here are some tips:
Start with Trustworthy People: Begin with someone you trust. A close friend, family member, or a counselor can provide a safe space to express your concerns without fear of judgment.
Be Honest but Practical: When sharing your struggles, be clear about the challenges you’re facing. Instead of focusing solely on the emotional toll, share specific issues you’re dealing with, like credit card debt or medical expenses. This can help others offer targeted advice or resources.
Seek Professional Help: Financial planners, debt counselors, or even credit unions can offer guidance in times of financial stress. Seeking help from a professional can not only ease your worries but can also provide a roadmap to regain financial stability.
Join a Support Group: Many people facing financial difficulties find it helpful to join groups where others share similar experiences. Support groups, whether online or in person, can provide encouragement, solidarity, and practical advice from people who understand.
Breaking Free from the Cycle of Shame
If you’re struggling with money problems, it’s important to remember that asking for help is not a sign of weakness. It’s a step toward growth and improvement. Financial difficulties are part of life, but they don’t define who you are or your worth. Being open about your challenges can lead to better solutions, deeper connections, and the emotional relief of knowing you don’t have to face your struggles alone.
Because We Care® Life is Better 