“I must be genetically designed to be chubby”
“My metabolism must be slower than average”
“I must have an underlying condition preventing me from being fit and healthy”
These are some of the things I’d tell myself as I scarfed down a soda and bag of chips. I mean, if you can’t beat ‘em, join ‘em right! WRONG! All of these were just the EXCUSES I used to hold myself back.
Yes, some people lose weight more easily than others. But, what it comes down to is burn more calories than you put in. So, if I want that soda and bag of chips (which I don’t ?) you’d better believe I’m living up my running shoes and hitting the pavement!
So, I have a question for you. Is it worth it? Is being the healthiest, fittest, and happiest version of yourself worth eating healthy 80% of the time and indulging a little more 20% of the time? Is it worth getting up and making your body move a little more to see the results you’ve only dreamed of? If you answered yes, I can help you and support you in reaching your goals. If you answered yes, let’s start a conversation and plan out your path to success.
Fill out this form to find out how I can help you live a healthier life!
Can you believe Fall is coming? It's my FAVORITE time of year. Cooler weather. Sweaters. Boots. Pumpkin everything. The way this world has been lately- I almost can’t believe it is already Fall… and on the other hand it seems like it would never get here.
Are your kids going back to school? Are you going back to work? Or are you still at home and homeschooling? No matter what we all need more conveniences in life. One of my favorite conveniences is a QUICK breakfast!
Let me tell you about mine… It….
✨the healthiest fast food possible (1 minute to throw everything in the blender, 1 minute to blend)
✨ reasonably priced
✨ curbs your cravings for all things unhealthy, because I'm nourishing my body with the nutrients it needs ?
✨ supports lean muscles, gut health and healthy weight loss
✨ delicious. Like, who knew veggies could taste like a cookie?! ?
Quick doesn’t have to mean unhealthy. It is my goal to be the healthiest + happiest version of me, and this is how I start!
And speaking of fall… everyone’s favorite fall flavor is back for a limited time! It ALWAYS sells out SUPER quick. So, fill out my form to get on the list for your order!
Step 1️⃣: Realize that there’s no such thing as a “perfect” workout.
Step 2️⃣: Put on your workout clothes the minute you roll out of bed (or don’t and workout in pajamas - yes, I’ve done it!).
Step 3️⃣: Press play on your workout.
Step 4️⃣: Pause, rewind, play, repeat as needed.
Step 5️⃣: Pat yourself on the back for getting it done!
I used to obsess about getting in the “perfect” workout. If I didn’t feel I was able to do the workout perfectly, then I found myself eventually giving up and quitting on my routine. Then came along kids and I realized I would NEVER have consistently “perfect” workouts. That’s when I redefined what a “perfect” workout looks like. I discovered that I was using the “perfect” workout as an EXCUSE to quit my workout. Crazy how the mind works!
My new definition of the “perfect” workout is:
✅ Show up
✅ Press play
✅ Get it done no matter what it looks like!
I know I’ll have days when the kids are being stage 5 clingers, or when I’m feeling tired and don’t give it my all, or when I have an early work meeting and have to cut it short; none of that matters as longs I’m being consistent in showing up, sticking with it, and taking it one day at a time.
In the meantime, try out some of these moves. But, sorry, you'll have to find your own clingy kid to do them exactly like me!
If you’re ready to make a change in your workout routine, but don’t know where to start, comment below or send over a message. I’ve been through it all, so I’m happy to help out with suggestions, modifications, or tweaks to your routine that fit in with your crazy schedule!
I’ve been pregnant and/or breastfeeding for over 4 years straight. Sometimes they’ve overlapped.
My breastfeeding journey has been far from easy. There have been many times I’ve wanted to give up, crying , kicking, screaming. Literally. From tongue ties, to low supply, to lactation consultants, to mastitis, to blistered painful raw nipples to allergies and the list goes on. I’ve experienced it all.
But it’s all been worth it to have the precious memories of staring into my children’s eyes as they feel safe, comforted, calm, sleepy, happy, satiated. To hold their tiny, warm bodies, feel their soft, chubby skin, and smell their sweet, baby scent. These memories are the greatest gift anyone could have given me.
Here are my key takeaways for anyone about to start, in the middle of, or has ended their breastfeeding journey:
⭐️ Hydrate, hydrate, hydrate!
⭐️ Find support either with other breastfeeding moms, lactation consultants, doula, anyone you can share your highs and lows.
⭐️ Relax! It will all be ok. If you’re able to make it work, great! If not, it’s not the end of the world. Fed is best. Your baby’s full tummy and your sanity are more important!
⭐️ Research SAFE bed-sharing. This 💯 saved me. La Leche League has the Safe Sleep Seven that can help get you started.
If you need an ear to share your breastfeeding struggles, or have questions reach out! I’m here to support you in your journey 😊
#normalizebreastfeeding #mybreastfeedingjourney #breastfeedingmom
Welcome to my episode of that was then, this is now. A little over a year and 70+ lbs is the difference between these two pics. Both bodies are beautiful in their own way. Both showing how amazing the human body is. But, for real, I can’t believe I gained over 70 LBS!!! I gained 60+ with the previous pregnancy and told myself I would be more active and not give in to all the junk cravings during my second pregnancy. Well, I failed that miserably. PLUS, I had the most uncomfortable pregnancy ever because I didn’t take care of my body the way I should have. All I felt like doing was reclining and eating.
So, I’m excited to announce the launch of my new Prenatal/Postnatal Barre program. It covers all 4 trimesters of pregnancy (yes, including the first 3 months postpartum). I sooooooo wish this was available when I was pregnant. It would have helped me stick to a workout and nutrition program better. It almost makes me want to be pregnant again just so I can try it...ALMOST.
I’ve since shed the 70 lbs, but not without a lot of blood, sweat, and tears (and a few bladder leaks). If I’d had a program like this to help keep me on track, it would have been MUCH easier to bounce back. Plus, it would have alleviated some of the symptoms I’m still struggling with over a year postpartum (HELLO pee pants and diastasis recti!)
Check out the preview for this program!
If you’re interested in checking out this program to help you have a fit, active, and nutritious pregnancy or postpartum journey, WE NEED TO CHAT.
Complete this form to receive all the details of the program as well as a sample workout!
As a working mom of 3, I'm a sucker for conveniences. I used to refuse coughing up the extra money for the convenience factor. My, my, how times have changed. If the word convenience is listed in the description - take all my money!
Trying to eat healthy and make the kids eat healthy is one of my greatest struggles. So, ANYTHING that helps me in that area is going to catch my attention. The part of my day that I REALLY look for cutting corners with convenience is in the mornings when getting mom, dad, and kids out the door. Making 3 breakfasts and packing 3 lunches for kids who all have different food preferences and/or requirements takes it out of me. I'm ready for a nap before my workday even begins. So, I've found a few ways to help me maintain my sanity during the morning hustle.
Very Vanilla Berry Shake
A variety of mixed berries (I used Costco's frozen mixed berries) not only give this shake a fun, purple color, but it also packs it full of extra antioxidants!
1. Add almond milk to blender.
2. Add additional ingredients to blender.
3. Blend until smooth!
I used to be a gym junkie. But, a really crappy, ineffective gym junkie ?
I’d go to the gym for hours. I didn’t really know what I was doing, or how all the machines worked. I was also too proud and embarrassed to ask anyone to explain it. Or, I'd spend too much time looking like an idiot while holding up the line to a machine while I tried to figure it out how it worked.
I'd usually end up sticking to my trusty elliptical or treadmill, and the handful of machines I’d successfully “mastered”. After busting my butt, I hardly saw results, and felt defeated. Basically, I was working out the same muscle groups over and over while leaving other areas untouched AKA flabby.
There was also that time I tried to make up my own home exercises and circuits. It was basically the same situation as the gym, minus the judgmental audience. I'd waste all this time trying to figure it out for myself and not see ANY results.
Now, I have the best of both worlds. I have world class trainers, virtually walking me step by step through moves to target all the flab; all from the comfort of my own living room. Not only do I get to take the time to get the moves right, but I don’t have to worry about anyone seeing me act a fool when I’m learning a new move.
Try out this 7 minute resistance band circuit. Do each move for 60 seconds alternating sides. I just started incorporating resistance bands into my workouts and I’m loving it. Low impact, seemingly simple, but oh so effective. Yowza! If you like these moves, shoot me a message and I can share sample workouts with you to try out!
Summertime screams BEACHBODY, BIKINIS, SUN TANS! Well, if you're anything like me, I always say I'll start working on my summer bod after the holidays...but somehow I never really get my summer body in check. That's because LIFE happens. Inevitably, you'll get invited to all those summer kickoff parties; the BBQs, the mixers, the pool parties, all of which seem to have an exhaustive list of UNHEALTHY treats. But, here's the kicker...
IT DOESN'T HAVE TO BE UNHEALTHY!
There are soooo many ways to make sure you don't go overboard with your summer celebrations. That's right, you can still celebrate, have all the fun, and stay relatively on track with your diet! Here are some tips for sticking with your health and wellness plan during the summer months.
And there you have a few simple tricks to help you stay on track with your health and wellness goals while still enjoying the fun of summer. Here's a quick and easy BBQ sauce recipe to whip up. Load it up in a mason jar with a ribbon and it makes a great hostess gift!
✨ Homemade BBQ Sauce ✨
Heat oil in a medium nonstick skillet over medium-high heat. Add garlic; cook, stirring frequently, for 1 minute. Add chili powder, paprika, salt, pepper; cook, stirring frequently, for 1 minute. Add tomato paste, water honey, vinegar, mustard, Worcestershire sauce, and liquid smoke (if desired); cook over low heat, stirring occasionally, for 30 minutes.
There's not doubt about it. Most people's health and wellness journey involves a lot of MIND GAMES. Mind games about what they put in their mouth; mind games about when and how hard they exercise; mind games about the importance of being healthy versus not. There's no way around the mental over physical battle that happens with a healthy lifestyle. It's how you fight those battles that matters. Having the right tools and knowledge at your fingertips is what gives you the upper hand. And, with anything, the more you do it, the easier it gets.
Let your positive, confident self give your insecure and self doubting self the
Removing barriers from your health and wellness path can help you push out those negative thoughts and self-doubt you'll find littered in the road. Here are FOUR tips to setting you up for success to hurdle over those roadblocks and continue on to achieving your goals!
First line of defense when setting yourself up for success is to make sure you aren't fighting an uphill battle. If you think you have any underlying issues, illness, deficiencies, sensitivities, etc. get those taken care of ahead of time. If you don't know where to start with finding this information out, email me and I can help point you in the right direction.
The second thing you need to focus on is making sure you're well hydrated ALL DAY. We are so busy during the day that it's easy to forget to drink enough water. We should be drinking A MINIMUM of half our body weight in water each day to ensure proper cell and organ function. If you aren't supporting your body by hydrating properly, body functions can't perform at their optimal ability. That means any detoxing, metabolizing, and muscle building are put on the back burner. This is something I still struggle with! I make sure to set timers on my phone for reminders. When I wake up in the morning, I chug about 12 oz. of water first thing. This is an EXCELLENT habit to form because it primes your body to start your day...and it gets everything moving, if you know what I mean. Then, about every 1-2 hours I chug another 12-14 oz. When I say chug, I mean chug. Imagine your college days and beer chugging competitions. THAT kind of chugging. So, at a minimum, I'm drinking around 72 oz. of water every day. In addition to my chugging competitions, I keep a Yeti tumbler full of water to sip on throughout the day. I really aim for 100 oz of water to make sure I'm really getting enough in.
The third thing to incorporate in your healthy habits is MEAL PREPPING. Ugh, I know! Everyone hates meal prepping. But the truth is, meal prepping saves you time, money, and calories in the long run. Getting the majority of my cooking done in one sitting saves me from doing the same cooking each day. Instead, I can pull out my pre-portioned, prepared healthy food options and go! I don't have to chop, dice, measure, pour, or any other action required of my recipes. AND I know I'm fueling my body with feel good foods. Failing to meal prep can result in grabbing a convenience food (i.e. packaged and processed) or driving through a drive-thru (feel bad food and EXPENSIVE). So, when Sunday rolls around and you're not in the mood to meal prep, just go for easy to prep items and know it's the last time you'll have to think about those meals for the rest of the week. Your mind is freed up to focus on other areas of bettering your life.
The last line of defense is to prime your mind. The mind is where all this negative talk is swirling and it can sense weakness from a mile away. Incorporating personal development into your day is a sure-fire way to stave off the voices that talk down to you. Check out My Favorite Things to see some of my favorite books for getting myself in the right mindset. When I don't have time to sit down and read, because really that's most times, I tune into a podcast or audio book that gets my positive vibes flowing. Some of my favorite podcasts for self development are This American Life, Radio Lab, EntreLeadership, Ted Radio Hour, or really any Ted Talk that piques my interests. So, make sure you carve out 15-20 minutes a day to focus on fueling your mind so your mind and body are on the same wavelength.
What are some tricks you use to help you win at the mind games? I'd love to know. Comment, below!
Unfortunately, I've been cursed with a sweet tooth. Like, the worst sweet tooth. I try to avoid processed sugar completely because even the littlest bit will send me into a complete binge fest; like come-to surrounded by empty ice cream cartons and candy wrappers kinda binge fest.
I'm always trying to find healthier substitutes for my fav binge items to ease my sugar cravings. I remember my mom making a no bake cookie for us kids on special occasions. I recalled it having very few ingredients, being quick and easy. So, I looked up the recipe and created my own HEALTHIER version of her classic no bake cookie. Each cookie has around 176 calories and is made with clean ingredients. Now, if I could just keep myself from devouring the entire batch!
For this recipe, I used sunflower seed butter; but you can use any butter you prefer. The original recipe calls for peanut butter, but I'm still nursing baby and he suffers from almond and peanut allergies. Just make sure whichever nut butter you choose only has the nut as the ingredient (and maybe salt). Most nutbutters on the market have added sugar, palm sugar, or the like.
Healthy No Bake Cookie Recipe
1/2 cup honey
1/2 cup coconut oil
1 cup nut butter (I used sunbutter)
1 tsp vanilla
2 cups organic rolled oats
1/4 cup hemp hearts
4 tbsp raw cacao
1 pinch salt
1 pinch cinnamon
1. Combine the honey, coconut oil, nut butter, and vanilla in a medium saucepan over medium heat. Heat until melted thoroughly, stirring frequently.
2. In a separate bowl, combine oats, hemp hearts, raw cacao, salt, and cinnamon and stir to combine.
3. Pour dry ingredients into the pan with the wet ingredients. Cook for a couple of minutes to make the oats softer.
4. Line two cookie sheets with parchment paper.
5. Use a cookie scoop to transfer spoonfuls of cookie "batter" onto the parchment paper. Use the back of the scoop to flatten slightly.
6. Place the cookie sheets with cookies in the fridge for 30 minutes, or until hardened.
Note: Once the cookies are hardened, I remove from the cookie sheet and place in a sealable container and store in the fridge.
The recipe should yield about 2 dozen cookies at about 176 calories per cookie. The kids love them too! The proof is in the pictures!