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I was sitting next to a friend after coaching at a weightlifting meet, looking through some of my old competition results. And suddenly, I saw my entire career differently. For years, I had this story that I was a terrible lifter. That I'd thrown so much of my life into something I wasn't good at. That not being perfect or the best somehow erased everything else. But looking at those results from the outside, I saw something completely different. I competed at the nat

When you work with me, we're not just talking about food. We create space to figure out what's actually getting in your way. Maybe you know what to eat, but stress sends you straight to the pantry. Maybe you've been exercising consistently, but you don't trust yourself to take a rest day. Maybe you're tired of throwing in the towel every time life gets messy. Maybe you've spent years putting everyone else's needs ahead of your own. We work on those things. We build skil

One of the things I love about coaching is finding ways to make healthy choices easier - not harder. Besides learning to speak to yourself compassionately and honestly, learning to make quality nutrition convenient is key. This week's recipe is chicken stir fry! I bought Trader Joe's pre-chopped stir fry veggie mix and cooked it up with chicken breast, garlic, and ginger. Coconut aminos, honey, and sesame oil as the sauce. Took about 20 mins to make (could be even easier if

One client spent 30 years (yes, you read that right) putting everyone else’s needs above her own - volunteering, catering to family expectations, and carrying an invisible weight that left her exhausted. Recently, she said no to a family request, kept her OWN plans as a priority, and woke up realizing she didn't have to carry the world anymore. Her world expanded. Another client caught herself reaching for an after work bowl of sugary cereal out of stress, paused, asked her

One of my clients shared something recently that completely changed how she thinks about emotional health. She said she used to think something was wrong anytime she felt stressed, frustrated, or overwhelmed. Now? She notices she's experiencing the full range of emotions instead of getting stuck in one. She has hard conversations. Sometimes they don't go perfectly. But they don't spiral anymore. There's disagreement... Then repair. Stress... Then recovery. She described

When emotions are running high, simple decisions become harder. That's why I love having easy, high-protein foods ready to go. They reduce the number of decisions I have to make when my brain is already busy. My current favorites are: seasoned grilled chicken breast, greek yogurt bowls with fresh fruit, RX bars, collagen anything (pictured here are protein balls with oats + almond butter + chia + collagen + choc chips), tuna salad with cucumber.

Imagine you're driving a car. Fear gets in. Stress climbs into the backseat. Frustration comes along for the ride. Excitement is sitting behind you. They're all allowed to be there. The problem isn't that they're in the car. The problem is when we hand them the keys. One of the biggest mindset shifts I see is when clients stop asking, "How do I get rid of this feeling?" and start asking,"What am I truly needing right now?" Sometimes the answer is: "I need rest." Some

My go-to summer bowl: high-protein, high-fiber, and SO good! 🥗 The secret is baking cooked brown rice with a little olive oil at 350°F for 10 minutes - it gives it the best crunch! Add baked salmon, edamame, cherry tomatoes, cucumbers, and Trader Joe’s GF Vegan Dill Dressing. If you struggle to make salmon tasty, save this one!

When most people think about confidence, they picture someone who's disciplined. Someone who: Never skips workouts.Never eats dessert.Never misses a day. But that's not confidence. That's perfectionism. Real confidence is trusting yourself to follow through and trusting yourself to rest. Someone who truly believes in themselves doesn't panic over one missed workout or one imperfect meal. They know change isn't built in a day. It's built over hundreds of ordinary

Many of my clients struggle with falling asleep. 😴 We talk about the wind-down routines, the room temperature, the blue-light glasses... but my all-time FAVORITE tool for clients who are white-knuckling their sleep? Shaking. It sounds silly, but it’s the ultimate way to physically "let go of the outcome." When you're trying too hard to sleep, your body traps that stress. Shaking literally releases it. Here is how to do it: Stand tall and slightly bend your knees. Shr

One way I see people grip too tightly is at restaurants... 🍽️ They open the menu and treat it like a final exam. What's the perfect choice? What do I eat? What's healthy? But eating out doesn't have to be a high-stakes performance. It can be just as easy as eating at home: order something you enjoy, and look for tiny ways to make it a bit better. Let it be easy. Look for a grilled protein, a steamed veggie, a whole grain carb, and just enjoy the experience. :)

One of my clients recently shared a few wins with me: > "My jeans are getting baggy." > "I used to automatically order an XL. I just ordered a Large." > "I've lost over five pounds." > "When I look at my activity level now... wow. My consistency has gotten so much better." > "I have so much more energy." Then she said something I'll never forget: "My confidence has been growing. That's what's made everything easier. Now I find myself thinking, 'Of course you can do this

Sometimes the path to the outcome is letting go of the outcome. Hear me out. I took a class on improving sleep quality through mindfulness. This was specifically geared towards people with sleep disruptions and insomnia. The quote that stuck out most to me from the entire class was "Sleep is involuntary. The moment we try to control it, we activate performance monitoring, which increases wakefulness." Basically, if you think about how you aren't sleeping or shoulder

A lot of us think advocating for ourselves means convincing other people to understand why we need something. It doesn't. It means making a clear request. Instead of:"Is this okay... if it's not too much... sorry to ask..." Try: "Here's what I need." "Could you help me with this?" "I need some quiet time this afternoon." "I'm not available then." The goal isn't to control someone's response. They can say yes. They can say no. They can offer something different. You

I am a big dessert person but I don't love the sugar high that comes with many processed desserts... so this is my favorite protein packed, fiber filled, FRESH, delightful dessert. Greek yogurt + chia seeds + flax + strawberries + pumpkin seeds + granola + honey drizzle Per usual, savor it slowly, eat while seated, and if you want an extra challenge - eat without your screen in front of you! ✨

So many of us spend our lives waiting for permission instead of advocating for ourselves. We overexplain. We apologize. We try to convince other people that our needs are reasonable before we even ask for them. But what if you trusted that your needs are allowed to take up space? You don't have to convince someone that your needs matter. You get to say: "This is what I need." No guilt. No apology. No permission slip. Because you're not an extra in your own life. You

Enroll your friends and family on your journey! It's much more fun to learn and grow alongside people reminding you what's yours to carry.

This is for all my noodle lovers out there - simple and quick. Boil chickpea pasta 6 mins (or other lentil pasta if you want high protein and fiber) Roast asparagus 15 mins at 400 degrees Bake chicken breasts 20 mins at 400 Mix together and put pesto (and/or marinara) on top.

What if the thing weighing you down isn't your schedule...it's all the responsibility you've been carrying for other people? "If I don't fix this, everything will fall apart." "I need to make sure everyone else is okay before I take care of myself." "I don't want to take up too much space." Do these thoughts sound familiar? If so, you might be carrying responsibilities that were never yours to begin with. One of my clients recently had a breakthrough. She realized: "It'

I love moments like this. Kettlebell carries in training… followed by a very honest request about grocery shopping 😂 When training (or any other healthy habit) feels simple and maybe even a little fun, it stops being something you have to force - and starts being something you look forward to on a daily basis.