H45 Velocity Coaching

11/27/2025

5️⃣ Protect Your Peace & Your JOY (Mindset + Nervous System)

Thanksgiving triggers people — but YOU are training differently.
– Set boundaries
– Enter rooms to add value, not absorb chaos
– Release the pressure to “perform”
– Love people where they are

✨ John 16:22 — No one can take away your God-given joy.

🎯 Goal: Stress down. Recovery up. NO emotional eating blowouts.

🫶If you get a chance ask & listen to each other …
Share 🥰

✨ what is the BEST thing that’s ever happened to you?
✨ what is something that’s challenging that you learned how to overcome this year?
✨ what is one bucket list item you gotta do one day?
✨ what is something simple you are grateful for?

Happy Thanksgiving!🦃

Coach Stacy

11/27/2025

4️⃣ Portion with PURPOSE

You don’t need all of everything — you need your favorites.
Choose what’s worth the calories.
Add veggies + protein first, treats last.
🎯 Goal: Enjoy without the regret spiral.

🔥 Your Personal Coach Stacy Challenge:

Choose ONE of these to commit to fully:

✔ Swap all sugars
✔ Hydrate like an athlete
✔ Walk before/after the meal
✔ Practice portion intention
✔ Protect your peace with one boundary

Small wins → big momentum → real transformation.

💪 Coach Stacy
H45.CLUB

11/26/2025

Don't get YAMS in a CAN!!! Control the ingredients!
Get fresh 🍠 sweet potatoes
& bake them:

🔥 How Long to Bake Sweet Potatoes:
For sweet potato casserole, you want them super soft, so they mash silky and naturally sweet.
Oven Method (Best for flavor)
• Temperature: 400°F
• Time: 50-70 minutes, depending on size
How to check: A fork should slide in like butter with
zero resistance.

Tip: Bake whole and unpeeled - this keeps the natural sugars inside so the flavor is richer and sweeter.

😋Then ..... create deliciousness:
Coach Stacy-Approved Clean Sweet Potato Casserole
(No HFCS • Naturally sweetened • Hits your H45 macro mindset)
Ingredients
• 4-5 large baked sweet potatoes
• 2-4 tbsp real maple syrup or 1-2 tbsp molasses
(richer flavor)
• 1-2 tosp grass-fed butter or coconut oil
• ½ tsp cinnamon
¼ tsp nutmeg (optional)
Pinch of sea salt
Dandies marshmallows for topping (clean, vegan, no
HFCS)

🙌 Mixing Instructions:
1. Let sweet potatoes cool slightly.
2. Scoop out flesh into a bowl.
3. Add butter, maple syrup OR molasses, cinnamon, nutmeg, and sea salt.
4. Mash until smooth (or leave rustic chunks if you
prefer).
5. Taste test - adjust sweetness lightly. Your sweet
potatoes already carry natural sugars.
Final Bake (After Mixing)
• Spread potato mixture into a casserole dish.
• Top with Dandies marshmallows.

• Bake at 375°F for 20-25 minutes, or until marshmallows are golden and melty.
Tip: For extra toasty marshmallows, broil 30-60 seconds at the very end.

(Watch closely - they brown FAST.)
Optional Coach Stacy Enhancers
• Add a splash of pure vanilla to the mash for warmth.
• Sprinkle pecans
• Add 1-2 tbsp collagen for invisible extra protein - no taste, no texture change.
Stir in a teaspoon of fresh orange zest for a holiday
pop

A Coach in your corner,
Coach Stacy
H45.CLUB

11/26/2025

2️⃣ Hydration > Liquid Calories

🎯 WIN THE WEEK FOCUS: Drink smarter, feel better.

Thanksgiving week tip: Don’t drink your calories.
Stick to water to keep blood sugar steady, digestion smooth, and energy stable.

💧 Shoot for 80–120 oz depending on your size
💧 Add electrolytes (ask me for a FREE nutrient-dense water sample!)
💧 Skip soda, sugary tea, and high-calorie lattes

Hydration is your hidden fat-loss accelerator.
Drink up — your body is listening. 👏😋

If you want a plan to stay consistent this holiday season — not start over in January — message me “POWER” and I’ll send you a personalized strategy.

H45 Velocity | Get Your Power Back

11/26/2025

1️⃣ Swap the Sugar — Keep the Flavor

🎯 WIN THE WEEK FOCUS: Make your holiday sweet without the inflammation. 🎯

You don’t have to sabotage your goals to enjoy Thanksgiving desserts.
Just swap the source — not the flavor.

My top clean sweeteners:
🍯 Honey
🌿 Monk Fruit
🧁 Allulose
🍁 Pure Maple Syrup
🍫 Dates / Figs
🟫 Molasses
🍫 Lily’s chocolate chips
💦 Nutrient dense water [ask for free sample or supply]

These give you sweetness and nutrient benefits—not a blood sugar rollercoaster.🎢
✨Try it this week and thank yourself later.

If you want a plan to stay consistent this holiday season — not start over in January — message me “POWER” and I’ll send you a personalized strategy.

H45 Velocity | Get Your Power Back

11/26/2025

11/21/2025

11/21/2025

🔥 FUN FIT FIERCE FRIDAY

Because strong is fun. Fierce is earned. And YOU are built for more.

Here’s the truth most people avoid:

👉 Your life gets more fun when you get more fit.
👉 Your confidence gets louder when your excuses get quieter.
👉 And your best energy shows up when you stop negotiating with yourself.

This week we focused on:
• Fueling smarter (Nutrition Monday)
• Training with intention (Fitness Tuesday)
• Stacking micro-wins (WIN Wed)
• Reigniting your mindset and your big vision (Mindset Thu)

So today?

🔥 It’s time to bring the FIRE.
The fun.
The fierce.
The version of you that doesn’t shrink — she steps forward.
Because fitness isn’t punishment…
➡️ It’s power.
➡️ It’s freedom.
➡️ It’s your proof you didn’t settle.

So ask yourself:

What’s ONE “fierce move” you can make today that your future self will thank you for?
A workout.
A better meal.
A rep done with intention.
A choice that honors your goals — not your feelings.

Comment it below. 👇
Let’s build momentum TOGETHER.
Your power is one decision away.

— Coach Stacy

11/20/2025

DREAMS DIE WHEN YOU DO. REIGNITE THEM. 🔥

Somewhere along the way, too many adults stopped dreaming.
Stopped believing.
Stopped chasing the version of themselves they once KNEW they were called to become.

But hear me clearly:

🔥 It is NOT maturity to lose your passion or your dream.
🔥 It’s drift. Distraction. And the slow shrinking of your own belief.

You get ONE life.
And God didn’t put vision in you so you could “be realistic.”
He put it there so you would RISE.

Today, let’s bring your dream back to life — and then get honest:

What are you actually willing to learn, change, and DO to grow into it?

Because the body, the energy, the mindset, the discipline —
none of that happens by accident.

Your dream requires a different YOU.

A you who’s willing to:

🧩Build the habits
🧩Rewire the mindset
🧩Strengthen the discipline
🧩Fuel the body
🧩Train the nervous system
🧩And follow a plan you TRUST

👉 Now answer this for YOU:

On a scale of 1–10… how certain are you that you WANT this and CAN do this?

(1 = not at all, 10 = absolutely)

Wherever your answer lands — that’s your starting point.
But staying there is a CHOICE.

2026 is coming 🎉
The question is: Will you be the same you—or the one you were created to become?

If you’re ready to reignite your vision and build the body, the health, the discipline, and the LIFE your dream actually requires…

I can help you get there.
But YOU have to take the first step.

🔗 H45.CLUB

11/19/2025

WIN WEDNESDAY 🏆 | PROOF YOU DIDN’T SETTLE

Every workout you finish is receipts.
Evidence.
Proof that you didn’t settle for the easier choice — you chose the stronger one.

And here’s the truth most people miss:

👉 You don’t build confidence first and THEN take action.
You take action first… and your confidence grows because of it.

WIN WED isn’t about perfection —
It’s about the reps you did,
the discipline you kept,
and the commitment you didn’t break.

This week we talked about learning your body, trusting yourself, and knowing that your results aren’t random — they are predictable when your ex*****on is consistent.

So today, lock this in:

🔥 If you can learn, you can trust yourself.
🔥 If you can trust yourself, you WILL do the work.
🔥 When you do the work, you win.

Every rep is a vote for your future.
Every workout is a declaration:
“I didn’t settle.”

You’re training for LIFE — and it shows.

Let’s finish this week with intention, effort, and ownership.

Learn → Trust → Do → WIN.

— Coach Stacy
’tSettle

11/17/2025

⭐ — “Coach Stacy Fuel Fix”
NUTRITION MONDAY PRO TIP

If your protein powder only ever goes into a shaker cup… you’re missing half the fun (and half the cravings control 😜)

Here’s how I use IDLife NurishID EVERY. SINGLE. DAY.

☕️ Morning:
Coffee + a scoop of NurishID + cinnamon + collagen
➡️ tastes like a mocha latte, fuels my morning movement 🔥

🍨 Evening:
Greek yogurt + scoop of NurishID + sprinkle of seeds or cocoa nibs
➡️ high-protein dessert that keeps blood sugar stable and muscles happy 💪

🍫 BONUS TREAT:
Protein Truffles (yes they’re as good as they look)
– 2 scoops NurishID
– 2 scoops oats
– ¼ cup honey
– ¼ cup natural peanut butter
Mix – roll – chill. Done.
➡️ Grab-and-go fuel that actually moves you closer to your goals

Because here’s the secret 👀…

✨ When your healthy food tastes GOOD, you stay consistent.
✨ When you stay consistent, your body changes.
✨ When your body changes, your confidence follows.

That’s how we GET OUR POWER BACK. ⚡️

💬 Want more high-protein recipes like this?
COMMENT “RECIPE” below ⬇️