My co-coaches and I are here to serve you!

Hey Reader!

Let’s talk about something real for a moment.

Summer can feel like a whirlwind of cookouts, road trips, sunscreen smudges, and watermelon rinds. And in the middle of all that ... your health matters.

You matter.

That’s why I’m dropping into your inbox with some sunshine-in-a-bottle: a handful of practical tips, yummy recipes, and a whole lot of encouragement to keep you going strong this summer. 💛

​

3 Summer Tips for Healthy Habits

1. Hydrate Like It’s Your Job. I carry my water bottle like it’s my favorite accessory. (Because it is. Matching lid and everything. 😂) You’ll feel SO much better staying hydrated. Aim for 64 oz. or more each day.
2. Plan for the Pool & Picnics. Showing up hungry to a cookout is like shopping while starving. It's never a good idea. Prep a lean & green dish you love, bring it with you, and enjoy the party without the guilt.
3. Move in the Morning. I don’t know about you, but by 2 PM it’s melt-into-the-sidewalk hot. Try getting in a quick 15-minute walk or dance break in the morning—it sets the tone for the whole day.

7 Lean & Green Recipes You’ll Want on Repeat

(Each one makes about 2–4 servings!)

1. Grilled Lemon Herb Chicken with Zucchini Ribbons. Marinate chicken in lemon juice, garlic, and olive oil. Grill it up and serve with sautéed zucchini ribbons. So fresh!

2. Turkey Lettuce Wraps with Cucumber Slaw. Ground turkey, crisp butter lettuce, and a tangy slaw made from shredded cucumber and rice vinegar? YES PLEASE.

3. Cilantro Lime Shrimp Skewers with Cauliflower Rice. These feel fancy, but they’re fast. Shrimp + lime + cilantro = flavor explosion.

4. BBQ Chicken-Stuffed Bell Peppers. Mix shredded chicken with sugar-free BBQ sauce, stuff into peppers, and bake. Total comfort food without the regret.

5. Asian-Inspired Ground Turkey Bowl. Ground turkey, sesame oil, soy sauce, and cabbage. One skillet. Big flavor.

6. Greek Chicken Salad with Tzatziki. Romaine, grilled chicken, cucumbers, and a spoonful of tzatziki. This is what lunch dreams are made of.

7. Zoodle Spaghetti with Lean Ground Beef Marinara. Spiralize those zucchini and top with hearty meat sauce. You’ll never miss the noodles!

Here's a PDF with the recipes! Summer Lean and Green Recipes.pdf​

Building Habits That Last

“You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear

That one gets me every time.

So here’s how we build systems that work:

​

✅ Start Tiny: Instead of “meal prep all week,” try “chop one veggie today.”

✅ Stack It: Attach new habits to old ones. Example: After coffee = 10 squats. Boom.

✅ Celebrate Wins: Dr. A reminds us that seeing progress builds motivation. So YES, that water goal? Gold star. ⭐

A Personal Note from Me

I didn’t use GLP-1 medication to lose weight. However, I completely understand how it can be helpful for some people. We’re all on different journeys, and I respect that.

The good news? No matter how you lose the weight, nutrition and habits are what keep it off.

We need strength. Muscle. Energy. Confidence. And we achieve this by fueling our bodies with real food and giving ourselves the grace and structure we need.

The Habits of Health program works because it’s simple. And because there’s built-in accountability that’s FREE. (Hi, that’s me again!)

I’m here to help. No pressure. No sales pitch. Just a mama who went from exhausted and foggy to energized and clear-minded—who wants that same freedom for you.

Let’s chat! Reply to this email. We can hop on Zoom or talk over voice memo if you’re wrangling toddlers. Let’s schedule a time that works for you.

Because God still has so many good plans for your life. Let’s help you feel ready to live them out!

With love and leafy greens,

Tricia Goyer

Health Coach & Your Biggest Fan

P.S. My co-coaches and I would love to serve you!

​

​