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When The Waking Up Isn't Easy

July 11.  It’s Sunday and the waking up wasn’t easy.   My body has been sore and exhausted. More validation of how out of shape I am and how much I have let myself go. I spent some time meditating about all the people in the world that wake up feeling that way all the time. How challenging it must be to not feel good all the time but what’s worse is not really knowing you don’t feel good.

I was planning to go to the gym today since I didn’t workout yesterday and I was ready for some resistance training. For some reason (maybe a God wink here), I left that house way to early as the gym doesn’t open until 8am.

On the way there I had the thought of doing another 30 minutes. I figured I could go for a run and then use the gym to stretch and do whatever feels right at that time.  Unexpected but I’ll go with it.

I set out with a podcast to keep me company along the way. It was The Armchair...

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One Foot, One Step, One Minute At A Time

July 9. Dropped the kids off at swim and drove to the park. I only had an hour so had been thinking on the way up I should just try to run 30 minutes. See how it feels. 30 minutes.


It wasn’t as hot and humid as it had been and very flat. I put my earphones in, found a podcast and started a slow jog. I resisted the usual thoughts of I can’t believe you are in this place. Why did you let yourself go so much? You have trained for 5 marathons. Ugh.


They weren’t strong today. I was grateful.


The first half was good I felt the power my breathing was normal I was enjoying the scenery. At 15 minutes I started breaking down (it still baffles me and breaks my heart a little to see that in writing) but I was determined.


There was a lot of sadness in my heart from the tragic murder of a young person in our community the day before. My girls loosely knew both of the kids involved and they were in shock. So very senseless and tragic.  About...

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From Chick Fil-A Milkshakes To Running Again...

If you have been following me for any length of time you know that I have been a lifetime lover of all things fitness, nutrition and wellness. I was raised as an athlete my whole life, found distance running in my 30’s and had a good ten year career. 

I have studied health and wellness as an extension of my clinical practice and coached many women on making major life changes to support their own physical health. I know a thing or two about how to properly nourish the human body and physically train yourself to do some really extreme things.

That’s why its so disappointing that over the last, three to four years I have been on a steady decline in all of these areas.  It had been gradual and mostly related to the stress of raising teenagers and maintaining a marriage and building a practice and starting a coaching business. Oh and raising teenagers.

Then Covid hit the world and that was the straw that broke the camels back so to say for me to just hit the ground...

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The Trip Of My Life, And You're Invited

I am about to embark on a journey. There will be many twists and likely some U-turns because I have been down this path before. I have fallen off the wagon a few times in the past and then regrouped. I have paid for others to help me. I have sacrificed time, sleep and social events because of the journey and I have also suffered from laziness.

I have no idea where it will take me. But I do know that it is time. It is time for me to COMMIT (that was my word after all) to myself.

And I because there's nothing like a good trip, an adventure or new thing, you might want to join me. If not that’s totally fine too but you are invited.

You are welcome to read all of the vulnerable shares I am about to offer. To hear how a seemingly pulled together girl who built a brand based on her own experience, believes in all of her teachings with her whole heart, and yet has fallen so far off the mountain for so long the bruises and broken bones have already started to heal.


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Maintaining Spiritual Fitness When You Leave Your Home

Uncategorized Jun 18, 2021

We have been waiting for this moment for over a year. The mask mandates have been lifted and we are EXCITED!

Don’t come at me please, however you feel about it is valid and I accept and appreciate that. I love you all!

So naturally I went shopping...maskless.

For me it was glorious, and at the same time felt a little naughty.

At the register I was standing to the side by my cart as she filled it.

The lovely young 15 year old ringing me up politely asked if I could move behind the plexiglass because I wasn’t wearing a mask.

Immediately I shuffled over behind the protection as I was asked.

I didn’t think anything of it. Of course I can.

She broke the moments of silence by saying “Thank you for not yelling at me because I asked you to move over, my mom has cancer”.

I was shocked first of all that she assumed I would yell at her, second that she felt the need to apologize for that (why do women also feel the need to apologize for themselves) and third that...

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5 Ways To Shift Your Mind And Build Confidence In Recovery

Uncategorized Jun 05, 2021

Being able to reframe a situation with new perspective allows you experience the mind shift necessary to move you out of negativity and into the light.

It also looks procrastination right in the face and smiles while you walk towards your goals.

We know that action is created by the thoughts, either conscious or unconscious that directly proceed it. This means that negative thoughts most likely lead to negative actions and positive thoughts to positive actions. 

Therefore your mindset is by far you most powerful tool and indicator for success or failure.

Here are the top 5 ways to shift your mind to build self-confidence in recovery:


  1. Adapt to the unexpected.


We know that life is unpredictable. We can’t possibly know how things will go every single day even with the best laid plans. As they say life happens. You must be able to accept that sometimes things will not go as plans.

Learning to go with the flow and be flexible will keep you on course toward your...

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My Go To Feel Good Resources For The Rough Times

Uncategorized Oct 23, 2019

I would say at least a couple times a week I get messages from clients or DM’s on Instagram from people struggling with overwhelming feelings of anxiety and don’t know what to do. Usually it is happening right then and they are fighting off a panic attack and grasping for any straw that will take the discomfort away and give them control.  

Here is just one example, often it goes on a bit longer and I continue to coach them through the breathing and positive affirmations until their bodies settle down.

I try to tailor my resources to the person as best as I can, even though often they are strangers.  This person started the post out asking for prayer so I knew that he was believer and could use some material with that messaging.  

Today, I want to share with you my go to content that I like to watch, listen to or read over and over again when I a feeling a bit overwhelmed, over stressed, out of control or just sad. It helps to keep an arsenault...

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Identifying and Challenging Negative Thoughts

Uncategorized Oct 15, 2019

Last week, we talked about how negative thoughts pop up when the stress rises and affect your life and increase anxiety.  We talked about how negative thoughts have energy in your life.  Without addressing our negative thoughts, they continue to swirl and grow thus making your anxiety worse and worse.  But how do you identify and challenge those negative thoughts?

The first thing you must do is simply notice those negative thoughts whenever they come up and jot them down.  Notice when they occur.  Are they happening at night?  Are they waking you from sleep?  Or are they happening during the day?

As a part of noticing when these negative thoughts are happening, it’s also important to identify the trigger and emotions associated with these negative feelings.  What triggered your negative thoughts?  And what emotions did that bring up for you?  Was it fear? Anger? Did something bad happen? Or are you in your head living in...

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Dealing With Negative Thoughts!

Uncategorized Oct 08, 2019

Have you ever been going about your day, but the only thing that consumes your thoughts is negativity? You know the old saying, “If you don’t have anything nice to say, then don’t say anything at all.”  Well, this doesn’t just apply to what you say to other people. It also applies to the things that you say to yourself.

Whether you realize it or not, your thoughts have energy.  If you are only having negative thoughts, chances are everything in your life is going to seem...well...negative.  And that’s no way to live. I want you to be happy, healthy, and balanced.  

October 21 I am starting a 5 Day Challenge on Changing Negative Thoughts exclusively in my Facebook Group.  Click Here to register!  But...before you are able to change those negative thoughts, you first have to be able to recognize them.  But how do you do that?

When you are going about you day and something happens, you almost always have...

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Meditation Apps To Support Those Who Hate Meditation

Uncategorized Oct 01, 2019

So in the past few weeks, we have been talking about meditation.  We have covered active meditation for those of you who can’t sit still and quiet your mind enough for traditional seated meditation.  We covered different types of active meditation such as walking meditation and morning pages.  If you haven’t had a chance to read these past few blogs click here  and here  to get caught up.

Today, I’m going to step out into this meditation realm a little bit more.  There are some people out there who just need a little guidance in meditation so to speak.  A little push or instruction to get you to the point you want to be at, right? 

Enter meditation apps. 

There are several meditation apps out there to choose from.  They all have great options to choose from.  But one of my favorites, and one that I use personally, is Simple Habit.  It’s literally a meditation app for people who hate meditation. ...

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