30 Days with Jacob Frederick Happy Monday! I hope you had a great weekend and got to enjoy some time outside with the cooler weather. I'm excited to kick off a month focused on improving nutrition for the whole family. Now, I wish I could offer a magic fix to make healthy eating effortless—but the reality is, it takes time, practice, and probably a few weeks where it all feels like a mess. And that’s okay. Because the ultimate goal is growth—for you, and for your kids. So why not keep learning? While the main focus this month will be on nutrition, I’ll also be sharing tips on what I call foundational habits—things like gratitude, positive thinking, and prioritizing experiences. Why? Because the strongest habits start with a strong mindset. Here’s what to expect: • Meal prep tips and tricks ​ • Simple, family-friendly recipes ​ • Healthy swaps ​ • Mindset habits to build momentum ​ • 2–3 short emails each week with one simple action step ​ ✅ Today’s Action Step: ​Block off 20–30 minutes each week in August for planning and prep. Make reviewing and acting on these emails non-negotiable. The goal isn’t perfection—it’s progress and more confidence by month’s end. As we go, I’d love to hear from you. What’s been helpful? What are you still struggling with? I’m always here if you need 1:1 support—just reach out! Let’s build a better, stronger foundation—together. ​ ​Best in Health​ ​ Jacob Frederick MS, Pn Lvl 1, ACE - CPT Intentionally Selfish Owner/Health Coach ​Intentionally Selfish(https://click.convertkit-mail2.com/e5uo3nomomu7hlk8vzqa8h86oko22blhqqv6e/l2hehmhlkw4r9rbg/aHR0cHM6Ly93d3cuaW5zdGFncmFtLmNvbS9pbnRlbnRpb25hbGx5LnNlbGZpc2gv)

Happy Hump Day, I hope your week is going well so far! On Monday, I challenged you to carve out 20 minutes later in the week to plan for the upcoming one. If you haven’t had a chance yet, no worries—you still have time. This simple step is one of the most powerful strategies for building consistency and seeing progress. As we move forward with building better habits, I wanted to share a quick video on Nutrition Fundamentals (https://youtu.be/sZ-A6l5bzSQ)and where to begin. The health and wellness space has made nutrition overly complicated, but the truth is this: there are many ways to be successful. The best plan is the one you can follow consistently. So stay curious, commit to learning, and embrace progress over perfection. Health and well-being aren’t about hitting a finish line—they’re about growing from week to week. Here are some resources to support your planning: • Breakfast Prep Ideas (https://www.instagram.com/p/C6q9RMSsQzR/?img_index=1) • How Meal Planning Saves Money (https://www.instagram.com/p/C7SGS-rx5wv/)(and stress) • Quick Backup Meal Tip (https://www.instagram.com/p/DA6uUltxCqv/) • Sample Meal Plan w/ Notes (https://www.instagram.com/p/DA9X6JERywR/?img_index=1) • Better Ingredient Swaps: Peanut Butter Edition (https://www.instagram.com/p/C-kx1aMxxCG/) • Easy, Affordable Dinners: • Maple Dijon Sheet Pan (customizable veggies & protein) (https://www.instagram.com/p/DGBP3B1xAv-/?img_index=1) • Mini Meatloaf (great for dinner and/or prep) (https://www.instagram.com/p/DEnl9-2xjdG/?img_index=1) This is the second email in our series, and I hope you’re already noticing a few small wins. Remember, the goal isn’t perfection in week one—it’s showing up a little more consistently than you did before. If there’s anything else I can do to support you, I’d love your feedback. And if you're ready for more personalized guidance, I offer free 1-on-1 Discovery Sessions—(https://calendly.com/jacob-intentionallyselfish/freeconsultation)you can schedule one here anytime. Best in Health, Jacob Frederick, MS, Pn Lvl 1, ACE - CPT Intentionally Selfish Owner/Health Coach Intentionally Selfish (https://www.instagram.com/intentionally.selfish/)

I hope you’ve have a wonderful week and are feeling ready for the new school year! This season always brings change, and with it the chance to pause, adapt, and refocus. Take 10–20 minutes this weekend to reflect: What matters most to you and your family in the next month? How can you approach the transition with curiosity and a growth mindset? If you’d like support walking through that reflection and planning, you can always schedule a 1:1 with me here. (https://calendly.com/jacob-intentionallyselfish/freeconsultation) Weekly Challenge This week’s challenge is simple: 10 minutes of movement each day. Walking outside, dancing in the living room, stretching before bed—whatever works for you. The key is planning it ahead of time so you’re more likely to follow through. A reminder: • Not every challenge will fit everyone—and that’s okay. • Stay curious, not perfect. As Vusi Thembekwayo says: (https://www.youtube.com/shorts/ZZM4axVZ3lw?feature=share) “Perfectionism is not achievable, imperfection is guaranteed, improvement is your goal.” Nutrition Focus This week let’s look at healthier alternatives to common kids’ snacks—plus a fun recipe the whole family can try. Better Snack Swaps • Peanut Butter: Choose brands with only peanuts + salt. • Apple Sauce: White Leaf Provisions, Eden, North Coast, 365, Santa Cruz. • Candy: Unreal, Lovely Lollipops, Yum Earth Giggles, Smart Sweets. • Chicken Nuggets: Perdue, Mary’s Organic, Realgood Chicken. Whole foods (fruits, veggies, etc.) are always best. But when life gets hectic, having improved convenience options makes a real difference. Family Recipe Here’s a fun dish to try together this week: Goodles Noodles with Veggie-Packed Sauce (Swap the pasta for spaghetti squash if you’d like—or stick with pasta and just load up the sauce with extra veggies!) I’d love to hear what your family thinks—don’t hesitate to share, even if it’s a “not for us” recipe. Every kitchen experiment is a learning moment! https://static.wixstatic.com/media/6a59d1_2e6343dc8f104e9e96cc98fe23ec8340~mv2.png Best in Health, Jacob Frederick, MS, Pn Lvl 1, ACE - CPT Intentionally Selfish Owner/Health Coach Intentionally Selfish(https://www.instagram.com/intentionally.selfish/)

Hello Allstars families, Thank you for another wonderful week! We are so proud our dancers and families for all of the support for breast cancer awareness month with Pink Out week and showing up for #TEAMHEATHER at the Especially For You race! Reminders As the weather turns cooler, be sure to have your dancer's double check their belongings at the end of the night, such as left behind sweatshirts or jackets. ​ This Weekend: Wishing Soloist Ellie Marks, Coach Rachel and her West team, and Coach Delaney and her Liberty team, good luck at the Wild West competition at Iowa City West! ​ Mindset: Thank you everyone for your flexibility and prioritizing the time to train not only the body, but also the mind! Here is the Fall Mindset Schedule, noting Tiny, Mini National, and Juniors this Sunday, October 12 have a slightly earlier arrival time than weekly Sundays. ​ October 26-30: Parent Observation Week, Costumes & Buns We continue to prioritize focus and progress in Sunday rehearsals. Please help us with this by opening up Sunday, October 26th to colorful dance attire and buns only. We are excited to invite all dancers, including Allstars, to share in the festivities with costumes during their weekly classes. Announcements October 25: Monticello High School Showcase, Nationals Teams Location: Monticello High School ​Date: Saturday, October 25th ​Doors Open: 9:00 AM ​Show Begins: 10:00 AM ​Show Duration: ~2 hours ​Admission: $7 (cashless event) • Performers are FREE • A payment link will be sent out once confirmed • Guests can pre-pay online or pay with card at the door Arrival Info: • Arrive with hair and makeup done, no mesh hair fans or earrings • Wear warm-up jacket and pants • Change into costumes on arrival (bathrooms will be available) • If costumes aren’t ready, we will wear our Allstars tanks and shorts (no tights), arrive performance-ready and we will stretch Order of Performances: 1. Junior Panther Poms 2. Monticello High School Pom 3. 360 All Stars Mini Small Contemporary 4. Western Dubuque High School Pom 5. Monticello High School Soloists – Morgan Ward, Kelsey Krermer, Stella McDermott 6. 360 All Stars Youth Small Contemporary 7. Monticello High School Soloists – Jordyn Stoll, Bristol McElmeel 8. Almost Famous Competition Cheer – Supernovas 9. Almost Famous Competition Cheer – Astros 10. Almost Famous Senior All Star Lyrical 11. Almost Famous Youth All Star Lyrical 12. Almost Famous Mini All Star Lyrical 13. Monticello High School Sideline 14. Almost Famous Competition Dance – Cheetah Girls 15. Almost Famous Competition Dance – Weather Girls 16. Almost Famous Competition Dance – Tightrope 17. Almost Famous Competition Dance – Category is Madonna 18. 360 All Stars Mini Small Pom 19. Monticello High School Jazz 20. Almost Famous Competition Gymnastics 21. Monticello High School Soloists – Whitney Long, Isla Stoneking, Saige Freeze, Harper Hein, Cynthia Fernandez 22. 360 All Stars Youth Small Variety 23. Monticello High School Hip Hop ​ Updated Solo/Duo Competitions Competition lists have been updated to reflect the deletion of Masquerade in Cedar Rapids. Please double check your dancer's dates and competitions as we made adjustments over this past week. Thank you everyone for your flexibility in this change. ​ Looking ahead November 9: In Studio Dress Rehearsal, Nationals Teams We are in a holding pattern until costumes arrive. Following receipt we will communicate next steps, including guidelines for those that elected to receive the rhinestoning discount. Some of you have reached out for more information, and we hope to have more for you soon! ​ Please reach out with any questions via email, and I will get back to you on Monday when I return to the office. ​ Thank you families, Alissa Stanton 360 Studio and Allstars Director