This Is Your Space to Grow, Glow, and Go
Welcome to Move It Daily
💪✨ Whether you’re brand new or a longtime reader—I'm so glad you're here. This space is all about joyful movement, nourishing meals, and fierce motivation to help you unlock your potential. Each edition brings bite-sized challenges, sassy inspiration, and recipes that make healthy living feel doable (and dare I say, fun). Make sure to check your inbox every Tuesday for your dose of motivation—you won’t want to miss it.
✨ Need a little extra spark between editions? Make sure to swing by my Instagram this week for bite-sized motivation, wellness tips, and behind-the-scenes joy. I’m always sharing ways to move, nourish, and thrive—come say hi and let’s keep the momentum going! 💛
Rest is part of progress
Building the best version of yourself
Confidence isn’t about being loud or flawless; it’s about knowing who you are and owning it. Identity is the foundation of that strength. When you align your actions with your values, you create a version of yourself that feels authentic, resilient, and unstoppable.
The strongest version of you begins with self-awareness. Take time to reflect on what matters most—your passions, your boundaries, your goals. When you understand your identity, confidence naturally follows because you’re no longer performing for others; you’re living for yourself.
Ways to Build Confidence & Find Identity
• Start small: Set achievable goals and celebrate each win. Confidence grows through consistent proof that you can show up for yourself.
• Practice self-expression: Journaling, creative hobbies, or even how you dress can help you explore and affirm your identity.
• Challenge comfort zones: Try new experiences—whether it’s speaking up, learning a skill, or joining a community. Each stretch builds resilience and self-trust.
• Define your values: Write down what matters most to you. Living in alignment with those values strengthens identity and makes confidence feel natural.
• Seek supportive spaces: Surround yourself with people who encourage growth and authenticity. Identity thrives in environments where you feel safe to be yourself.
Remember, confidence isn’t static. It grows when you embrace challenges and learn from setbacks. Identity evolves too, as you discover new layers of yourself. The strongest version of you isn’t perfect—it’s adaptable, honest, and deeply rooted in self-respect.
So start today. Celebrate your progress, honor your values, and step boldly into the world. Confidence and identity aren’t destinations; they’re the daily practices that build the strongest, most authentic version of you.
Snack Smart, Move Fierce: Banana Bread Energy Balls & Oatmeal Bites
Snacking should be fun, not fussy. These little bites are like tiny high-fives for your taste buds—easy to make, packed with goodness, and ready to roll whenever hunger hits. Whether you’re dancing through your day or just need a pick-me-up, these snacks are here to play.
🍳 Cottage Cheese & Berry Bowl
Ingredients (serves 1):
• 1 cup low-fat cottage cheese
• ½ cup fresh berries (blueberries, strawberries, or raspberries)
• 1 tbsp honey (optional)
• 1 tbsp chopped almonds or walnuts Instructions:
Scoop cottage cheese into a bowl.
Top with berries, drizzle honey, and sprinkle nuts.
Mix lightly and enjoy cold.
Macros (approx.):
• Calories: 280
• Protein: 24g
• Carbs: 22g
• Fat: 10g
🥚 Simple Scrambled Eggs with Toast
Ingredients (serves 1):
• 2 whole eggs
• 2 egg whites
• 1 slice whole wheat bread
• 1 tsp butter or olive oil
• Pinch of salt & pepper Instructions:
Whisk eggs and egg whites together.
Heat butter/oil in a pan, scramble until fluffy.
Serve with toasted bread on the side.
Macros (approx.):
• Calories: 260
• Protein: 22g
• Carbs: 16g
• Fat: 12g
Workout
BEGINNER ARM WORKOUT
Schedule: 2× per week
Equipment: Dumbbells or bands
Format: 3 sets each, 10–15 reps, slow 2–3 sec lowering, 60–75 sec rest
1. Bicep Curl (Dumbbells or Bands)
Why: Builds lean mass in the biceps to improve arm shape as fat drops.
How: Elbows tucked, curl up, slow on the way down.
2. Hammer Curl
Why: Works the brachialis (the muscle that pushes your biceps “up”).
Tip: Keep wrists neutral and shoulders relaxed.
3. Tricep Kickbacks
Why: Triceps make up ⅔ of your arm, so this matters for visible definition.
Tip: Hinge slightly forward, upper arm stays still.
4. Overhead Tricep Extension (One or Two Dumbbells)
Why: Great for long-head tricep growth, helps with “back of arm” tone.
Beginners: Use a light weight and keep core tight.
5. Shoulder Press
Why: Builds shoulder shape, which makes the arms look more defined overall.
Tip: Start seated if balance is an issue.
6. Lateral Raises
Why: Adds roundness to the shoulders, helping with that “leaner arm” look.
Cue: Soft elbows, lift only to shoulder height.
7. Close-Grip Floor Push-Ups (Modified OK)
Why: Full-body move that hits chest + triceps while boosting calorie burn.
Variation: Knees down or elevate hands on a bench/counter.
Progression Plan (Important for Recomp)
Week 1–2: Pick weights that feel 6/10 effort
Week 3–4: Increase reps to 15
Week 5: Increase weight slightly
Week 6+: Add a 4th set to 2 exercises
This keeps muscle while you lose weight and helps tighten up your arms.
Extra Tips for Recomp While Losing Weight
Protein daily (aim for 25–35g per meal — easy with your Greek yogurt breakfast or smoothies)
Don’t under-eat too hard; steady deficit works better for muscle retention
Keep lifting, even small weights consistently
Mix in your 5K interval days so you’re hitting both strength + cardio
Identity based habits
Identity-Based Habits: Becoming Who You Want to Be Most people set goals like “I want to run three times a week” or “I want to eat healthier.” But identity-based habits flip the script: instead of focusing on outcomes, you focus on becoming the kind of person who naturally does those things.
How It Works
• Decide who you want to be. Example: “I’m the kind of person who moves daily.”
• Align small actions with that identity. Each time you act, you cast a vote for the person you want to become.
• Let habits reinforce identity. The more you practice, the more evidence you build that this identity is real. Examples
• Instead of “I want to run a marathon,” shift to “I’m a runner.” Then lace up for even a short jog.
• Instead of “I want to eat more vegetables,” shift to “I’m someone who nourishes my body.” Then add one veggie to your plate.
• Instead of “I want to meditate,” shift to “I’m a calm, grounded person.” Then sit for two minutes of breathwork.
Identity-based habits stick because they’re not about willpower; they’re about living in alignment with who you believe yourself to be. Every small choice is a vote for your strongest self.
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💬 Final Thoughts: Becoming Your Strongest Self
This week, we explored what it means to build confidence and shape your identity — not through perfection, but through practice, reflection, and small, intentional choices. Whether you're redefining your values, trying identity-based habits, or simply showing up for yourself with a protein-packed breakfast, every action is a vote for the person you’re becoming.
You don’t need to have it all figured out. You just need to start where you are, honor your truth, and keep choosing growth. The strongest version of you isn’t waiting at the finish line — she’s already here, showing up in every moment you decide to move with purpose, nourish with care, and live with fierce authenticity.
So take a breath. Celebrate your wins. And keep building the life that feels most like you.
You’ve got this — and I’m cheering you on every step of the way.