How to Stay Calm and Grounded in Times of Chaos

How to Stay Calm and Grounded in Times of Chaos

In times of chaos, it is never been more important than now to have a self care plan or routine to keep you grounded, present and have an outlet for you to reflect, process emotions and feel safe in this world. At times like these, it can be easy to stay in our head, get dragged down by the media and others and be reacting in fear. Grab the At Home Essential Guide to Self Care

Last week, I noticed an old pattern coming up. If you have been following me for awhile, you know there was a time I struggled with depression and emotional eating.
 
In 2008, I was pregnant with our first baby. My husband had made some changes to his work schedule. He went from working Monday – Friday 10am-5pm and home every night and every weekend, to switching to some evenings and weekend hours. As I got home from work around dinner time, I now spent most of my time alone, only with my 3 year old golden retriever. And now as I was pregnant, I no longer got calls and invitations from all my single girlfriends – like I did when I was single. I have never felt more alone than in those times.
There were nights I cried myself to sleep. There were nights I clenched onto my golden retriever, sobbing uncontrollably, as he was the only thing closest to human connection I had during that time.
 
As time went on, I learned to deal with it. I won’t say things got better because as a new mom, with a child with developmental delays, the things I had once in common with others were slowly dwindling. I didn’t feel like I belonged to the traditional moms groups and my old friends were still partying their asses off at the bar. But I was starting to get settled into our new normal.
Fast forward a few years, I found myself all alone again, after I had put our son to bed by 8pm. After dark, the hours were filled with Grey’s Anatomy, Desperate Housewives, as I downed a bottle of my favorite red wine and binged on an entire box of oreos. I even resorted to hiding the empty containers from my husband, because I knew he would be ashamed and I would be humiliated.
In March, as our social distancing escalated and the world was shifting to the #athome model, my husbands hours changed again. As he took on more evening and weekend shifts, to meet the demands of the new carryout model, and myself and now 3 kids are now spending our evenings without him around. As much as I am grateful for him to still have a job, at this time, and for the income it provides us, that doesn’t change the emotional state or deep wounds it can bring up.
The past few years, I have learned how to process my emotions, I have learned how to look deep under the surface and understand many of our patterns are not conscious – but the subconscious mind holds so much power behind our thoughts and actions.
As I was started to sit with this new awareness and recognize old patterns coming up, I recognized these feelings of loneliness stemming from my childhood.
If you have feelings of trauma or deep unsettled emotions, it is important to ground yourself in these routines.
You can also get these and many more in my At Home Essential Guide to Self Care
5 Ways to Be Productive and Not Bored

5 Ways to Be Productive and Not Bored

Are you wondering what to do with all the extra time on your hands?

It’s easy to get sucked into the massive negativity on social media, right now. But I have a few other ideas on what you can do with your time.

A few years ago, I would gladly go down the rabbit hole of my Facebook timeline, engaging in gossip, complaining and finding humor in my miserable life. I’ve learned that only breeds more misery and enables all the other miserable people in Facebook land. What I would rather do instead – while all the other people are feeling sorry for themselves, I’d rather read, learn, and connect with others who are doing better than me. I’ve put together the 5 things I will be doing in this self isolation and how I am upleveling my life, in the process.

Here’s the thing….

At this point, most of the world’s population is in quarantine, lock down or asked to be social distancing. The time is going to pass anyway, why not make good use of it?
What if you used these next 2-3 weeks to make improvements, uplevel and make massive progress on something you’ve been procrastinating on?!
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Here are 5 ways you can utilize the quarantine for good.

  1. Declutter Your Life
    Clear out all the things that are not serving you. I’ve been cleaning out closets, cleaning the countertops and getting rid of all the things that are only collecting dust. These things are getting in the way and blocking you from all the new blessings that are trying to come in. Let it go and pass it on to someone else that needs it more than you do.
  2. Learn a New Skill
    What is the thing that you have been wanting to do, you have been procrastinating on and always seems unimportant and makes its way to the back burner? Take up a new craft project, learn how to take better pictures, plant a garden, or take a new class to advance in your career. Now is the time!
  3. Focus on Your Health
    This goes without saying. If you have been putting off eating better, getting more active or making space for meditation, there is no better time than now. Your schedule is suddenly freed up and you have no more excuses to make. Put your workout in your calendar, cook more in the kitchen and take advantage of the quiet mornings to meditate, journal and reflect on your life.

    In the Healthy Home All Access Pass, you get 8 expert speakers on how to focus on health at home, with videos and audio files.

  4. Connect, play and bond with your family
    The kids are home. Take advantage of this time today and over the next few weeks. Pull out the games, do crafts, have a movie night, let them help you cook and all the other things you are usually too busy to do. Here are 27 family activities to do in a quarantine.
  5. Start a Side Hustle
    If are one that lost their job or are out of work, during this time, what better time to start a side hustle, start another income stream or put together the business plan for the dream you have been putting off.

    .
    How will you spend your downtime?

 

Get my Essential Guide to Self Care At Home

DIY: Lemon Verbena Foot Scrub

DIY: Lemon Verbena Foot Scrub

At this time of uncertainty, stress and anxiety, self care can make or break how you react to the situation at hand. Many of us are now with lots more time than we’ve probably had since childhood or our high school days, depending on if you worked out of the home or if you suddenly have time off or working from home.

A few years ago, I felt like I had to work more to have more clients, I had to post on social media 3 times a day, check in with clients daily, etc. Then I wondered why I had no energy and was barely scraping by with making money in my business. As a former workaholic, I would often bury myself into my work when I didn’t want to address or navigate particular emotions – emotions of discontentment, failure, feeling useless or not being able to connect to others the way I needed it. At this time, those feelings can come up rising to the surface. It isn’t fun, sexy or anything we care to acknowledge. Giving yourself time to process, decompress these emotions are so important.

Recognize – when everything is stripped away, when you have nothing, what are the feelings you are left with.

What I learned, in my own business, was the more time I gave to myself, the more I felt good and clients were naturally attracted to me – even if I wasn’t posting constantly. Money came in, despite whether I was working or not. So I am a big fan of bubble baths, nature walks and spa days – so that I can feel good and have the energy to show up in my business, even more.

Pisces season is all about navigating through the confusion, not knowing the outcome and being ok with unknown. Who are you without your job, without your coworkers, without constant stimulation – do you like what you see in the mirror, when everything is stripped away?

Try this DIY foot scrub made with sugar, salt, almond oil and lemon verbena essential oil.

I got this lemon verbena from Plant Therapy’s oil of the month program. If you don’t have lemon verbena, you can use lemongrass essential oil.

After a several months of researching different essential oil companies, I finally settled on Plant Therapy.

Reasons why I love plant therapy:
Their kid safe line is the reason why I even found them. I love that all their oils are label to be safe or not for kids.
Their research and transparency.
You get high quality with reasonable prices.

Another one of my favorites – is the relaxing bubble bath! This lasted 6 months and I use it for myself and both my girls, to help relax before bed.

When researching other essential oil companies, a big turn off was that their starter kit was $160-300. As a mom and knowing the effects of essential oils, knowing the value of essential oils, I know that not everyone has $200 to blow on essential oils. I love that plant therapy has starter kits under $100. 

 

27 Family Things to Do in Quarantine and Pralines Protein French Toast

27 Family Things to Do in Quarantine and Pralines Protein French Toast

Stuck inside for the quarantine? Snuggle up with some comfort food, your favorite books or plan a movie marathon.

Here in Ohio, our schools are closed, as are a lot of others around the country. Our life isn’t as much impacted, since we already homeschool and I work from home, but we know we are in the minority. So many families are being impacted by this coronavirus and the quarantine that is taking place.

Here’s to using your time off wisely.

  • Slow. Down.
  • Use this unplanned opportunity to truly be a family. No traveling. No constant digital entertainment.\
  • Cook together.
  • Eat together at the table every meal you can.
  • Take walks together to get fresh air.
  • Binge out on some movies you’ve not watched in a while.
  • Have a board game marathon.
  • Encourage an hour of reading while everyone reads their favorite books.
  • Then talk about them!
  • Maybe even read some stories together, no matter the age of your kiddos.
  • Go for a drive and play the license plate game or slug bug.
  • If weather permits, cook outside.
  • Make a campfire and enjoy a pre-summer marshmallow roast.
  • Tell ghost stories or funny stories.
  • Learn something new with your kids.
  • Get crafty.
  • Play the quiet game or the no blinking game.
  • LAUGH.
  • Play a game of three on three or HORSE.
  • Get out the chalk and have a hop scotch marathon.
  • Have your kids help you do some MAJOR spring cleaning.
  • Rearrange a room or two.
  • Spend an hour (at least) on the phone with someone you do not get to see often. Encourage your kiddos to do the same.
  • Stay up late.
  • Sleep in late.
  • Keep living life, but together.

While you are cooking together as a family, try out these Pralines Protein French Toast.

Here’s a secret to smoother egg batter. Add protein powder to the milk and shake before adding it to the eggs.

You will need:
4 Eggs
2-3 Scoops protein powder or healthy meal shake – we used Pralines and Cream 
2-3 tablespoons milk
Dash of cinnamon
8-10 slices of bread

Crack open the eggs and whip.
Add your favorite protein powder or formula 1 flavor to your milk and egg mix. .
Dip bread in egg mix and cook in a skillet or flat griddle.

Breakfast has gotten SO much easier since I inherited my late grandmother’s cast iron flat griddle! Lay it over two burners and cook as many as you need to! A must have for a family of 4 or more!! It is reversible, flat on one side and a grill on the other! 

We doubled the batch for our family of 5 and the kids loved them!!

 

Join in and hear from 10 expert speakers on how to create and transition to a healthier home. Click and subscribe so you don’t miss anything! 

How To Create Healthy Habits with a Solid Foundation

How To Create Healthy Habits with a Solid Foundation

Did you know there are 8 dimensions to wellness? A lot of us think about health as physical, but our health has so many more layers than that.

There were times in my life I became so focused on success, rank, promotion, I often neglected other parts of my life. .
I would become so focused on the external and wanting to look like I had it all together, people pleasing, and trying to keep up with “the Jones”.

This always leads to burnout. When you become so focused on doing things for others or the opinion of others, you neglect your own heart, emotions and well being.

In my 5 years as a wellness coach, I have learned there are 8 dimensions of wellness and they are all connected. You cannot focus on one whole neglecting the rest.

And often when you make improvements in one area, you also start improving other areas. Our physical health also affects our mental health. Our emotional health affects our social health.

This is why it’s important to reflect and take inventory of where we are out of balance. It’s important to set goals in each of these areas. If you are only looking at physical health and ignoring social health or emotional health, it could be why you aren’t really getting to the place you want.

It’s like a Kindergarten teacher that only does Math. Sure the kids will be great counters, but we need to be well balanced and need improvement in other areas, too.

5 steps to create healthy habits

1. Have the vision of the lifestyle you want. This may be the most important that lots of people skip. It’s not enough to set goals but really see how that goal fits into your vision.

2. Set the goal – it’s important to set both long term and short term goals. Lots of times our long term goal is so big, if we don’t break it into smaller goals, we often can’t believe it can happen. At the same time, if we set goals too small and hit it fast, we often stop there when we could keep going and go bigger.

3. Create a plan Knowing the plan and how you will get there is half the problem. It’s great to have a goal, but how will you get there.

4. Show up DAILY. Anything you want to change will require a change in something you do daily. What can you commit to?

5. Review, reflect and revise. If you didn’t hit your goal, let’s dig in and find out why. Get curious about why you aren’t where you want to be.

What healthy habits do you want to get better at? If you want to create a healthier home and lifestyle, I invite you to join me and other health experts at the Health Home Online Summit.

March 23-28, we have a variety of speakers from clean living to parenting and relationships. Every day, we will have a live interview for you to get all your questions answered. Register here.

4 Signs of Misalignment in Your Life and Business

4 Signs of Misalignment in Your Life and Business

Where are you feeling stressed and how are things in misaligned in your life and business? In December of 2019, I set some big goals and intentions for the new year and realized where my life and business was not in alignment for the things I wanted.

In 2019, we made tons of sacrifices and worked to the bone – but by work, I mean we put a lot of hours in, but it didn’t really result in us making more money.  I can’t say it was all worth it. But we learned a ton!! We had a lot of misalignments and that isn’t a fun feeling. I set some pretty big intentions for 2020 and we even had a family vision board party – yes, even the kids made their own vision boards!

BIG LIFE LESSON:  I’m here to tell you if you don’t put your own mask on, FIRST, no one is going to do it for you. Every month, we have a chance to reflect, reengage with our goals, access our actions and course correct to realign. I learned the hard way, if you don’t have margins and you don’t have time to sit in silence and really listen to your heart, you can’t really know if you are on the right track. As much as I’ve learned about reflection and setting new intentions every month, I became so busy trying to make everyone else happy, I couldn’t make myself happy and I couldn’t even hear (or I was ignoring them) the soft nudges that I was going the wrong way.

Are you growing closer to your goals or are you moving away from them?

How do you know if you are misaligned?

  1. Decling Health – last year, despite my best intentions of sticking a healthy eating and lifestyle plan, I gained weight. I knew when I was misaligned and overworked when I had zero time for workouts or meal prep. I found myself skipping meals, too tired for workouts and trying to fit in my workout at work. But even if I was eating well and working out, I wasn’t losing because I was so stressed.
  2. Pain in the Body – Mid way through the year, I started having joint pain, in my knees. Even worse yet, in December and through January, I had weekly headaches. These were migraines and lasted all day. Between these stress headaches and the regular stress and busyness of December, we ended up taking the whole month of December off of homeschool. Pain in the body is a manifestation of emotions or mental anguish.
  3. Chaos – When an area of life is spilling over and creating chaos in other areas. For example: a toxic relationship is causing you to miss work
  4. Dreading activities – more than normal procrastination. Dreading picking up the phone, going into work, avoiding certain people in your life or work can all indicate tension and a need of attention.

If your life IS in alignment, you will feel excited, happy and at peace.

My theme this year is play and we got 2020 to a great start!

First for New Year’s Eve, we took the kids to a hotel. Now, my husband is a bartender for his family’s restaurant and so many years, he usually works. A few weeks before New Year’s, we were reflecting that he hadn’t had a NYE off in about 4 years. We booked a last minute room at our local Holiday Inn. We swam, we bonded, hung out in the hot tub and crashed for the night, just after the ball dropped. Our kids, 10, 6 and 1 all had a blast and it was super fun to go somewhere that wasn’t home. I can’t wait to do it again!

Then, in January we headed to Kalahari Resorts for 2 days of fun! This was a part of the kids Christmas present and it did not disappoint!
We played had so much fun splashing around. It was just what we all needed after a super stressful year of busyness and not really seeing a lot of each other.

2020 is the year to nurture my inner child (Sagittarius moon) and be the present (Venus in Cancer), fun mom!! We bonded on water slides, roller coasters, in the hot tub and over late night ice cream! One thing I have neglected or tried to hide was my desire for travel and adventure. Even a couple days at an indoor waterpark left a spark on my soul in ways I didn’t even know it could. This year, I am vowing to take more trips, go on adventures and see more of the world outside of my hometown.

This is how misaligned I actually was. While on our trip at the water park, I got in my first workout in over 3 weeks and it felt SO GOOD!!! Yes, this is a really bad habit of mine and one I constantly have to remind myself that work is not more important than my body, my health, my family, my relationships. I love to work, but in 2020, I am learning to work in a new way and let my work fill my cup and delegate the things I really don’t like to do.

What happened as a result? In January, I walked away from some things and shifted how I was running my business. The headaches suddenly stopped, I started getting excited for work again and I feel more like myself, every day.

What are some ways you are bringing more fun and excitement into your life? What are things that HAVE to change?

I am doing FREE Clarity Calls right now to help you get clear on where you are misaligned in your work and life, so you can avoid burnout. Book Right Here

10 Make Ahead Breakfasts for Busy Mornings

10 Make Ahead Breakfasts for Busy Mornings

Are mornings crazy for you? Do you wish you had time to make a healthy breakfast, without the hassle?
Mornings are always a crazy time – getting ready for work, getting the kids out of the house in time for school and if you are anything like me, you are lucky to even get everyone to their designated places on time. In a fast paced world, more and more people do not have time for breakfast or are grabbing something on their way to work and school. What if you could whip something up the night before, so you don’t have to stress over making breakfast? My favorite time is to do this while I am also making dinner and saving myself time and clean up in the kitchen.
 
Here are 10 breakfasts you can make ahead of time and stash away in the fridge or even freeze for a different day or week. Many of these are tried and true, at our house, and a few new ones to add, too.
EGG MUFFINS
These are so easy and the kids love them! Not only do they make a great breakfast, you can also pull them out at snack time for a high protein snack that will fill the kids up. Not only are they easy, they are versatile and you can add whatever meat, veggie or cheese you have taking up space in your fridge. Whip up some eggs, throw in all the trimmings and if you are on a fat loss plan, you can sub the eggs for egg whites.
BREAKFAST BURRITOS
Ok. Wraps and burritos seem to be hit or miss in this house, but I couldn’t believe how well these went at our house. I made them in an afternoon, stocked the freezer and I don’t think I made breakfast for over a week. They were eating them for breakfast, lunch, snacktime, – you get it! They were a hit! Sausage, eggs, cheese, all wrapped in a burrito and you got a crowd pleaser.
BREAKFAST SANDWICHES
I made these the same day as the burritos and they were ridiculously easy, for as much as my kids loved them. I always find myself stuck in the same meal ruts on what to make – especially true over breakfast. The best part was my kids learned how to reheat them themselves and we can file this under real life skills they definitely need for later on. You will need some canned biscuits, breakfast meat and eggs. I even put cheese on some of them.
PANCAKE MUFFINS
We have not made these, but I know my kids will go crazy over these! Pancakes are a staple in this house and they never complain whether we have them for breakfast or I surprise them with dinner pancakes. They are a real crowd pleaser. Make these pancake muffins ahead of time, to save yourself time in the monings.

BREAKFAST BOWLS
These look even easier than the burritos and oh so good!!! Sausage, potatoes and eggs, add some extra flavor with veggies and cheese. You can freeze these for up to 6 months, so double the recipe and stock up the freezer!
OVERNIGHT OATS
This is a classic for the veterans who have been making overnight oats for awhile. But I had to include it for 1. the newbies that still don’t know about this goodness and 2. wholfully has included 8 different versions so you can change up the flavor. Need an extra power punch for your early morning bootcamp? Add a scoop of healthy shake mix or protein powder for more protein.  
BREAKFAST COOKIES
SHHH!! My son hates bananas anymore and won’t eat anything I put bananas in. But I can whip these up and even doesn’t even know they are in there and gobbles them up and they think they are getting cookies for breakfast! Bananas, oats, protein powder make up the base and you can add all your favorite cookie toppings, like chocolate chips, dried fruit or peanut butter to mix it up. Need a good protein powder? This is the one we use.
MINI PROTEIN DOUGHNUTS
Who doesn’t love a good doughnut? These use a pancake batter, with a few other ingredients like sugar, cinnamon and vanilla. You can easily whip these up on a Saturday for the week ahead and grab and go!
YOGURT PARFAITS
I am interested to see how these go in our house, because my son is such a picky eater. But I think these would be a great way to get the kids involved in the kitchen, even if you have littles. Take an afternoon or evening and have the kids make their own yogurt parfait. If you can get them involved, they will be more likely to eat what you have going on! Kids love to help and they love to be close to mom or dad. So make use of some family time and talk about why it’s important to eat healthy, every day.
PROTEIN BANANA MUFFINS
Muffins are always a big hit here. If I have overripe bananas, I always use them up and whip up some muffins. They are great for breakfast and make for a good afternoon snack during our reading time or after a long day of school.

 

Is health on your big goal list for 2020? You need to watch our Healthy Home Online Summit March 23-28, I will be interviewing experts on how to create a healthier home. Are you following me on Instagram? Get your questions answered live!

Success Habits for Better Health, More Money and Less Stress

Success Habits for Better Health, More Money and Less Stress

I’m sure you already know or you have heard it a thousand times! Anything you have in your life can be pointed back to the habits you have created.

Also – anything you want in your life can be achieved with the right habits.



When I first started working with a health coach, after my second baby, I wanted to lose 40 pounds. I thought I ate healthy, minimal processed foods, little to no fast food and hadn’t drank pop (or soda) in over 5 years. The first thing we worked on was my habits – actually, that was most of our work together.

A few simple shifts on meal timing, increasing water and incorporating workouts and I was astonished at the results. BUT something magical happened.

I had this total confidence and I felt unstoppable. I knew if creating a few simple habits could massively impact my health, I wondered what other kinds of transformation I could create in my life.

No matter what the goal you are working toward, finding the right habits can help you shift things. AND here is the really cool part – when you create results in one area, you create a domino effect in other areas.

Once I lost my initial 20 pounds, I had more energy to play with my kids. I felt hella confident and started dressing better, wearing makeup and my husband was taking notice.

Here are some habits that have helped me improve lasting results in my life.

Getting up early – preferably before the kids – and creating a consistent morning practice
As much as I love sleeping in, if I am not up a solid hour before my kids (especially the toddler) my whole day goes to shit. As Rachel Hollis says, you are already behind the eight ball. Getting up early allows me to have some alone time, have my morning tea and start journaling. It allows me to get my head right before I get bombarded with breakfast requests, someone not being able to find any socks or my toddler just clinging onto me, because I’m Mom.

Scheduling meals and workouts
Eating and workouts seemed so simple, before kids. As a homeschool mom, even more so. Fitting in my workouts and knowing when I’m eating is essential – or else the kids take over and my adgenda is no more. I prefer getting my workout in, first thing, so it is non-negotiable or else I’m sitting at gymnastics practice – wishing I was on a yoga mat. Mom guilt is SO real, but if I can get in all my important stuff than I can be more present to what my kids need.

Gratitude practice and journal
This is part of my morning routine but it deserves its own section. Gratitude is the grounding practice I never knew I needed. Gratitude is the glue that will hold you together when your world is falling apart, when there are buckets and baskets of chaos in every corner and when the laundry is piled up to the ceiling. Anytime I feel super stressed out or anxious, I come back to gratitude to anchor my heart on what matters most and it gives me perspective. It’s a fact you cannot be anxious and grateful at the same time.

Social media detox
Social media causes for anxiety these days than anything else. We use social media as a distraction mechanism. We go down a rabbit hole of comparisonitis, drama and feeling more disconnected than ever before. I like to delete social media from my phone on the weekend (especially the black hole of Facebook). I find myself feeling more peaceful and I can catch up on anything on Monday, if I need to. As an entrepreneur, our work never ends, there is always something to do and when you work online, the lines of work and personal time get blurred. This year, I am focusing on being intentional with my time and social media just hasn’t been giving me the connection or impact I want. It’s important to pay attention to your energy leaks.

Big Rock Jar – keep your priorities straight
This goes hand in hand with the last one. Knowing your priorities, having goals and a plan of action can help you decide where to spend your time and energy. Often we get in the habit of doing what everyone else is doing, but instead ask yourself what will get you the results you are after.


I know – easier said than done. Knowing what you should do and actually doing it takes discipline. But it gets easier. Once the habit is created, it takes much less mental energy to do it and eventually it comes natural and even automatic. These days, I wake up most mornings at 5:30am, without an alarm. CRAZY!!

Real Talk Now

Sometimes it’s not about the habits we have, but more about the habits we are avoiding. Change is uncomfortable. Transformation doesn’t come without blood, sweat and tears and doing the thing we don’t want to do.
While it’s great to create healthy habits, be more interested in the ones you are avoiding, sweeping under the rug and resisting like the ugly sweater grandma gave you at Christmas.
Until you are ready to sit with it, play with it and acknowledge it, it will always be the elephant in the room.
What new habits are you committed to in 2020?

 

4 Myths of Weight Loss

4 Myths of Weight Loss

There is a lot of myths and misconceptions when it comes to weight loss.

With so many diets, ways of eating (keto, low carb, high protein, intermttant fasting, IIFIYM) and different styles of workouts (low intensity, high intensity, low impact, high impact, HIIT, weight lifting, cardio, running, yoga, ballet barre), it is so easy to get confused and throw in the towel.

Before ditching all these myths and figuring out the truth, I had tried it all and failed miserably at most of it. After I had my first baby, I had gained over 50 pounds and had zero luck on losing it. I tried everything from Slim Fast, Beachbody Shakeology, at home workout DVDs and even hired a personal trainer.

Eventually, I made a decision to figure this out for good. I dropped 36 pounds, 4 dress sizes and now feel amazing!! And if I can do this, so can you!!

Let’s debunk some myths and I will let you in on my secrets, that I have learned along the way.

The fact is health and weight loss is not a one size fits all.

Myth: You can’t have your favorite foods.
Lots of people focus on all they THINK they have to give up (cake, cookies, carbs, bread, pasta, cheese). Instead focus on adding in good for you foods and treat yourself with your favorites for doing so well! Grab my clean eating grocery list here.

Truth: As long as you are in a calorie deficit, you can still have your favorite treats, in moderation.
If you want the raw truth, there are no bad foods. Anything you deem as bad or off limits is driving you down a road of resentment and binge eating. Stock your pantry with good for you foods, find healthier substitutes for your favorite treats and start tracking your food intake to see how many calories you are getting. In my Simplified Slim Down, I give you tons of recipes and even some guilt-free desserts.

Myth: You have to spend all your free time at the gym.
Truth: You do not need to live at the gym to get fit. You can get an effective workout in, in just 15 minutes a day, at home, the office or the gym. You don’t even have to go to the gym, if you don’t want to. Find a workout you love to do (or find a way to love it) so you actually will start to look forward to doing it. In the SSD, you get a bonus of 15 minute workouts you can do anywhere.

Myth: You need a personal trainer, to start.
Truth: Hiring a personal trainer isn’t needed if you are just beginning. Making improvements to your diet are most important for weight loss. And after you make necessary changes to your diet, your results in the gym and with a personal trainer will be so much better! Focus on minimizing processed foods, adding in more fruits and vegetables and getting in a multivitamin. Get a customized meal plan and workout plan with my online wellness profile.

Myth: You tried before and failed, so you will likely fail again.
Truth: You are a completely different person, now and no one has ever been successful on their first try at anything! Don’t be so hard on yourself. No one is perfect and we have all failed a million times. What’s more important is not giving up, trying again and recognizing where you could be stronger. Stay tuned for my mindset practice to help you master the negative self talk and start smashing your goals.

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Are you ready to ditch the lies and live a healthy and fit life? Learn the 5 life habits and shifts you need to reduce belly fat for good. 

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Life Lessons of the Decade

Life Lessons of the Decade

As I look on the past decade, 10 years ago, in 2010, I’ve learned many life lessons. In 2010, I was a new mom of a special developmentally delayed boy (officially diagnosed with intellectual disability). We got married and was trying to be all the things we thought we should be, but was painfully aware we had no clue what we were doing.


The days of him not not crawling, not walking and not talking turned into weeks and even months of anticipation and wondering if I was doing something wrong. The criticisms from family and friends struck like a knife and led me down to a dark hall of depression, anxiety and self doubt.

Those were some of the most lonely days of my life. I used food and alcohol to numb the pain – only temporarily.
I put on a smile for everyone, but there were many nights I cried myself to sleep, after putting my son to bed.

If I could go back, I would give that new mom a hug and assure she was doing everything perfectly (we all are doing the best we can, with what we’ve got) and to trust her gut no matter what.

Some of the lessons I’ve learned in this decade, while transforming my health, my relationships and my lifestyle.

  1. Habits Matter
    After having my son, I allowed my life be overcome with doctors appointments, therapy sessions and I ran my life on his schedule. Naturally, I became overweight, exhausted and hated everything in my closet. Anything you want to change in your life, anything that isn’t working and anything that is working – all come back to the habits we have in place. When I started on my weight loss journey in 2014, my coach had me look at my habits and how I could improve. Whether you want better health, more money or a cleaner house, it comes down to the habits you have in place or you don’t.
  2. Inner Talk is Powerful
    Our success greatly relies on our self belief and the inner talk we give ourselves. As I learned to navigate this inner chatter from “I can’t do that” to “I will learn or I got this”, I found my power. Whether you are a new mom, starting a new workout routine or wondering if you can homeschool, this applies. The next time you set a goal or try something new, take inventory of the little voice inside and replace anything negative with empowering words and mantras.
  3. You are Stronger than you Think
    You know the saying, you never know how strong something is until you put it in hot water. A true warrior shows just how strong they are when the going gets tough. As a special needs mom and advocate, I’ve had to stand in battles I never imagined. I’ve had to stand up to doctors, teachers, principals and I’ve also been called names, insulted on my parenting style and learned to take it all. Never underestimate the strength of a mother, fighting for her child.

  4. Love Wins
    As things get hard, you hit rock bottom, you find yourself scraping yourself off the floor. Many times you want to cry, scream and give up but if you can anchor into love, you can get through anything. To love yourself is to love others, with compassion and giving grace. Keep in mind, everyone is doing the best they can with what they have. When you know better, you can do better.
  5. We All Need Each Other
    It’s a lonely journey, as we muddle through life, motherhood, marriage and relationships. Things get muddy, cloudy and messy, but if we can find the strength to bind together, we can do more, be more and come out stronger. We need a tribe, we need human connection and we need vulnerability to know we are all in this together. Join the free facebook group here.
  6. Fear, Jealousy, Bitterness and Resentment are normal but unnecessary.
    Fear is necessary to keep us safe. It exists and is there for the ride. But you don’t have to let it steer the car. Jealousy, bitterness and resentment also normal but the faster you can acknowledge it, release it and kick it out, the more peace and joy you will find. Forgiveness has been one my biggest lessons of this decade. We don’t forgive for the other person, it doesn’t excuse their behaviors, but it does free you from it hardening your heart.
  7. Follow Your Heart and Listen to Your Gut
    It’s easy to get caught up in all the to-dos, checking the boxes, dotting your I’s. But if it doesn’t feel good, doesn’t light your fire, it is not for you. Listening to my inner knowing – even when everyone advised me differently – has always been the right thing and steered me closer to what is right for me.
  8. We Are All Unique
    As you realize your own gifts, quirks and experiences, you will soon realize there is no one like you. Competition, jealousy and resentment cannot exist once you recognize you are so unique – no one can copy you – and you shouldn’t copy anyone else either. Speak your truth because only you can do it and say it like you can – and someone needs to hear it, exactly the way ONLY you can say it.
  9. Everyone is On Their Own Journey
    Know everyone is on their own journey, in their own time and they will heal in their own way. We all experience things differently. Two people can go through the exact same experience and will perceive it differently. Not everyone will do it like you do, as fast or as slow as you. That is ok. Keep being a light so they know where to turn when they are looking for the right path.
  10. Try, Try Again
    Get knocked down seven times, stand up eight. Things won’t be perfect and things won’t end up the way you envisioned. Keep going, keep trying and don’t let yourself get defeated.

This is my list of life lessons, things I’ve gone through and things I’ve grown through. I hope you are inspired and use this as inspiration to create your own list as you look back on the years.

Let’s connect more! Join the private Facebook group here. 

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