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Welcome to the first edition of The Tune-Up Newsletter! I'll be sharing tips, tricks, tools and tactics to help you forge forward on your heart healthy journey.
Halfway Point Reset
August hits like halftime, not quite the beginning, not quite the end. If you’ve fallen off track, that's ok! Let this be your reset point. You don’t need to wait for Monday, a new month, or rock bottom. You just need to move forward, no guilt, just grit.
This Week's Tune Up Tip
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Small actions lead to big impact. Pick one heart-healthy swap this week:
- Mayo → avocado or olive oil
- Chips → unsalted mixed nuts
- White bread → whole grain or sprouted
- Sugary drinks → flavored sparkling water
Pick one. Stick with it. Momentum starts there.
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Mindset Reset
Health-related anxiety can creep in at any point in the day. Whether you're at the jobsite or sitting at home, it can feel overwhelming at times. Deep breathing can help to trigger the vagus nerve which taps into your parasympathetic nervous system. This helps you shift from a "fight or flight" response to calm and present.
Try this breathing exercise: Breathe with the hexagon for 1 minute. Take a break and repeat.
Fuel Up: What to Eat
A no-fuss heart-healthy meal to prep once and eat all week:
Baked chicken, roasted veggies, quinoa, and lemon-olive oil drizzle.
Add to wraps, bowls, or salads.
Pro tip: Make extra quinoa to throw into soups, omelets, or smoothies for a fiber + protein boost.
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Tools of the Trade
🗒️Heart Healthy Snack Guide
Here is my list of heart-healthy snack options to pack in your work truck or grab on the go to keep you fueled all day long!
Heart Healthy Snacks Guide.pdf
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Inside the Heart Health League, every week is a fresh chance to get back in the game.
No guilt. No perfection. Just strategy, support, and strength.
On Deck:
Wed. Aug. 13: Halftime Huddle -
a mid-month accountability meeting to discuss your quick wins and biggest struggles
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One Thing
Your one thing this week:
Choose 1 reset move you’ll follow through on this week.
Fuel up. Move your body. Plan your meals. Take your meds.
Hit reply and tell me yours. I read every one!
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Pursuit of Greatness
"To my amazing daughters, Brinley and Lakelyn: through this process, the word 'legacy' has been talked about a lot. The Hall of Fame says I'm here to tell my story. Well, I'm here to tell you two, you are my greatest accomplishments," he said, growing misty-eyed along the way.
"When I get called home to heaven one day, if all they talk about is this Gold Jacket and my career, then I failed miserably as a father, a husband and a friend. You two are my legacy," he continued. "You are both so talented, and I cannot wait to see what you decide to do to conquer this world. So always put Christ first, find your why, dream big dreams and always pursue greatness in whatever you do."
- Jared Allen, Pro Football Hall of Famer
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Today, and every day, chase your greatness. Remember your why. And take heart. You've got this, and I'm here cheering you on every step of the way. Let's go ❤️ |
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