In addition to being a wellness coach, I’m also an amateur baker! Ironic, I know.

When I started my gluten-free baking business just over a year ago, I did all the cost analyses to figure out what would be an appropriate price for each cookie and loaf of banana bread and brownie based on the cost of everything that was going into it (ingredients, equipment, packaging, electricity, labor, booth fees, etc.). This gave me a greater appreciation for the cost of high-quality products of all kinds — food, beauty and cleaning products, clothes, services, and more.

It just costs money to make and offer things.

The other day, I saw a tv commercial for a fast food chain that said you can get a loaded burger and fries and a soda for just $5.

I was selling one cookie for that price! Can you imagine the quality of the meat and vegetables and oils (not to mention how much they pay their workers) to be able to sell all that for $5 and still make a profit? Yikes! But I guess you get what you pay for.

The same can be said for services. Paying for a high-quality service means that you’re getting elevated expertise, more comprehensive and in-depth support, and the person’s heart and mind on your life not only while delivering the services but throughout the time you’re working with them (and beyond!).

When we seek cheap solutions and quick fixes for our health woes, we’re going to get the same thing in return — cheap solutions and short-lived results that don’t actually solve our challenges in the short-term and certainly don’t lend themselves to lifelong health.

Yes, the cost is going to be higher now for quality, meaningful, effective solutions, but that is offset by the costs of medical problems and reduced quality of life in the long-run.

So when you’re evaluating the costs of living a healthier lifestyle, whether that’s buying organic foods or paying for a gym membership or investing in a coach, know that you’ll get what you pay for, not only in the short-term but also for lifelong wellness (or illness, if you so choose).

How can you invest in your health this week, either with your money OR your time?

There has been a lot of talk about why the category 1 hurricane in Houston was so particularly destructive and worry about what’s going to happen in the next few months as this hurricane season is predicted to be especially bad.


After having conversations with many people, I have two theories.

First, we just had an unexpectedly destructive storm in May with intense winds that caused a lot of damage. The trees that weren’t taken down by that storm were weakened, their roots’ grip on the earth loosened, without time to repair and rebuild.

It made me think about what motivates us to change. So often, we wait for disaster to strike before make a change. And even then, sometimes we’ll change just enough to get through it but not enough to actually heal or prepare for other challenges that lie ahead.

Second, it has been raining A LOT over the last few months. The soil is so soft and the roots have nothing solid to hold on to.

This reminds me of the storms of life. When it feels like it’s constantly raining and we don’t give ourselves time to dry out (through restorative and intentional self-care practices), when something bigger comes, it can completely destroy us.

We NEED daily and weekly practices that nourish our mind, body, and soul to keep our roots strong and grounded. We don’t have to wait for a big storm to come take us down before we decide to live differently.

Of course, this is easier said than done, but think about it — what if you could build a lifestyle that kept you rooted no matter what life throws at you? That doesn’t mean it’ll be sunshine and rainbows because that’s just not how life goes, but it’ll keep you mindful, present, and oriented towards a positive and hopeful future.

And it’s nothing fancy. We’re talking nourishing foods, movement, mindfulness, restful sleep, community — whatever YOU need to stay grounded.

This is what I help my clients with — building healthful lifestyles that support the life they want to live. Because it is simple, but it’s not always easy, and having support can make all the difference.

If you feel like you are ready to grow some roots and build the healthy lifestyle that makes all of your dreams possible, I’d love to chat with you about your goals and discuss how we might work together. Set up a free call for us to connect.​

Have you ever missed a day of exercise and then felt like such a failure that you completely gave up on trying? Or eaten something you “shouldn’t” have (according to the rules you made up in your mind) and completely given up on your new diet?

Mentally, one off day can derail you if you let it. But physically, it takes a lot more than one day to undo all your progress, so giving up because you missed one workout or had one “unhealthy” meal is totally irrational.

​The New York Times recently shared research findings about how long it takes to get fit again after taking a break from exercise. First, research indicates that it takes a lot longer than you might think to lose your fitness level when you start exercising…what’s your guess?

Your body loses significant cardiovascular fitness (think — how hard are you breathing when doing cardio exercise) after three weeks of stopping exercise, and it takes about eight weeks to start losing muscle (!!).

To recover, research says you can regain about one-half of your fitness in 10–14 days, and the rest depends on how much catching up you have to do and your previous fitness levels.

We hear the phrase “use it or lose it” a lot, but there’s so much urgency and finality in it that really doesn’t serve us.

No matter what you’ve done in the past and where you are now, you can always recover what you lost or start something new to improve your health.

It’s also important to remember that something is better than nothing. Effort and consistency matter equally — if you put in a lot of effort one time, you’re not going to experience the benefits like you would if you put in just a bit of effort every day. Consistency is what leads to transformation.

What’s something you’ve given up on? Something you’re telling yourself you can’t do because you haven’t been able to stick with it in the past? How can you incorporate a small change in that area of your health and life to begin experiencing new results in your life?

For me, it’s walking. I go through periods of walking really consistently and then not and right now I’m in a period of not. I’m going to commit to walking a loop around my neighborhood every day (about 25 minutes) for the next 2 weeks. I’ll let you know how it goes.

​What can you commit to (exercise or another area of health) for the next two weeks to move you towards your health goals? Comment below and let me know!

When you are finally in the right headspace to make a change, it can feel exciting to start to envision what is possible. You start to see the light at the end of the tired, sick, frustrated tunnel you’ve been stuck in. And you know and learn about what you need to do to get better, so you decide to start eating better and exercising and overhauling your sleep routine and getting more water and and and…


Who has done this?? I am definitely guilty of making all-or-nothing changes…but how often do they last when we approach them like this? You may be in a cycle right now where you’re trying to make a bunch of changes and are feeling overwhelmed and maybe like a failure because you just can’t keep it up and you have no idea how other people do it. You’re annoyed and frustrated and you get down on yourself and give up.

Now, here are a few things to remember before we continue -

1. The ultimate goal with changing your lifestyle is that it isn’t a temporary or quick fix. You’re adopting habits that you are “Ideally” going to sustain for the rest of your life (or at least for a long time, as long as the habits support your optimal health).
   
   
2. Choosing health means not choosing something else. How many times have you heard “lose weight without changing what you eat?” Or “transform your body in 5 minutes a day?” That isn’t real!! If you want to be healthier (and that doesn’t just mean less sick, it means more joyful, more energized, more fulfilled), you have to live in a healthier way. You have to let go of certain habits, behaviors, people, activities, foods and drinks…. Sorry, I’m not here to tell you what you want to hear, just what you need to hear.
   
   
3. You have to be the one to do it for yourself. No one is going to make time for you to take care of yourself if you don’t ask for it and CLAIM it. And no one can take care of you for you. If this is important to you, which I know it is because you’re here listening to this, then you have to take control, take the reins of your life and health and do something about it.

So with that being said, the key to lasting change is to get yourself into *small* action. Start with small changes that you’ll build on over time. You don’t have to do it all at once. You have the rest of your life to figure this out. So many of us live in a perpetual state of urgency — it has to be done NOW! — but it really doesn’t. You have time. So the best way to make a change that’s going to stick is to BREAK IT DOWN into the smallest steps you can and then just do one little thing to get started.

Once you’ve taken some action, you have to reevaluate.

How is this action step moving me closer to my goals?

What is working and what is not working?

​What’s the next step?

Last week, after getting home from vacation, I had a BUSY week. Busier than I’ve had in a long time.

Coaching sessions, doctor appointments, meetings with collaborators, a podcast interview, presentations, and planning.


On top of that, I got home at 2am Monday morning and my sleep schedule was wrecked for the week.

While there are lots of ways I measure my well-being, my exercise is a good indicator of how I’m doing at taking care of myself overall. Last week, I skipped four out of seven days. Whoops.

And it did not feel good. Mentally, I was not thinking/feeling great. Physically, I was sluggish. Emotionally, I was a wreck.

It’s a familiar story. Things just keep popping up, and it all feels important, so you drop to the bottom of your to-do list, which means you don’t fit into the day at all.

Sometimes that is inevitable. We all have a busy day or week with things that we can’t put off, and we just don’t get to be a priority for that time. But when that becomes our entire life, every single day, it’s a problem.

You can’t do everything. You’re not meant to do everything. It’s important to define what’s most important to you (your values) so you can make sure you’re living in alignment with them.

If you say you value health, are you spending time nurturing your mind, body, and spirit?

If you value family and relationships, are you spending quality time with the people you love?

If you value creativity, are you spending time in creative pursuits, consuming and creating art?

If you value nature and the earth, do you spend time connecting with it?

Next week, I’m going to share a new resource with you to help you walk through the process of defining your values and designing your lifestyle to live in better alignment with those values.

In the meantime, reflect on this upcoming week and consider where and how you are fitting yourself into your life. And then make it happen. Because you’re worth it.

It takes 21 days to start a habit, 3 months to start a new lifestyle, and 1–2 years of consistent effort to change into a different person.


I’ve been reflecting a lot lately on what investing in a health coach means and why it can be such a powerful tool for transformation. When you invest in coaching, you’re investing in yourself. You’re showing yourself that you’re important enough to spend the time and money on to change your life AND you’re making the commitment to do it.

That can be scary when you have a long string of failures in your past. But one thing I know for sure is that we are all meant to live a life of ease and abundance, and it is possible for ALL of us when we claim it and take action to bring it to fruition.

But it takes time. Because you’re not just building some habits that you’ll stick with for a few months until you lose the weight or get a good night of sleep or run/walk a 5k. You’re building a lifestyle that you plan to sustain for a lonnnngg time, that is built on behaviors that nourish your body, mind, and soul and make your life a little bit more easeful and a lot more fulfilling. That is when you step into your greatest experience of being.

You start with the big vision. You get excited and inspired and motivated to make a bunch of changes. But when you don’t have a systematic approach and you do too much without setting a strong foundation, there’s no way you can make meaningful change because meaningful change takes time, and moments of motivation and inspiration are just that–moments in time that won’t sustain you through the months and years.

As a coach, I take you through a system that makes it almost impossible to fail (as long as you’re committed to doing the work). I provide the support you need to get through the challenging times you will inevitably have along your journey.

And when you persist with your healthy lifestyle over years, you can look back and see how you have transformed.

Change takes time, and there’s no better time to start than right now. What are you waiting for? If you’re ready to make a change in your life, schedule a clarity call so we can explore how health coaching (whether with me or someone else) can support you along your journey.

A few weeks ago, I told you about my cold plunge experience. Y’all, I was so excited about it that I couldn’t stop thinking about it for days. I kept imagining the thrill of dunking my body into the freezing bathtub. And in addition to that, I was going through my shoulder stuff and thought it could possibly help. So I signed up for an unlimited trial period. I committed to going every other day for two weeks to see what happened.


And guess what happened? I can do hard things, right? Logic says that the more you do something, the easier it gets. But it actually got harder. The second time was miserable, even after I’d spent the previous three nights dreaming about it. So it was hard to convince myself to go the third time. And the fourth time even more. Every time I stood on that platform next to the bathtub, I dreaded it a little bit more than before.

When you try something new, the novelty of the thing gets you through the first few times. It’s kind of fun to delve into new possibilities. When you start running, even though it’s hard, the exhilaration of that first run gets you on the second. When you make a new delicious recipe, and even though it was a lot of work, you want to try another one. When you start to clean out your closet, even though you’re physically and mentally exhausted, it feels so good that you dive into an even bigger cleaning project.

But then the novelty wears off and the actual work of the thing sets in. And this is where most people give up. There’s this hump where it’s no longer fun and new, but it also hasn’t become habitual and easy. So it’s just hard and annoying and you don’t want to do it anymore.

So, how do you push through that?

First, you have to remember your WHY and stay anchored in that. For me, I’m doing the cold plunge because my shoulder is inflamed and I need the cold to calm it down. I SO want to live without pain and limitation. I’ve had tastes of it over the last couple of weeks and I know that the cold is helping. So I keep going even when it’s uncomfortable.

Health is THE thing that makes all other things possible. You get to define for yourself what do you want to be possible in your life when you’re living in optimal health.

Second, you have to commit to doing the thing (very specifically — for me it was going every other day for two weeks) and then actually do it. The more specific you are, the more likely you are to follow through.

Finally, it really helps to have someone walking alongside helping you keep going when obstacles arise and it doesn’t seem like it’s working.

This is what I do as a health coach. I help you define your vision of optimal health, set goals and start to make changes, and navigate those changes as life happens (and with it goes the focus and motivation that you started with).

It takes a lot of time and work to change your habits and lifestyle. How long depends on the habit and the person. But eventually, the mental chatter does subside and you won’t even notice that going for that run or finding and making the new recipe or plunging into icy water isn’t actually so hard anymore.

​“It doesn’t get easier. You just learn how to handle hard better.” — Kara Lawson

I have been in a lot of pain for the last two years.


I’ve always held tension in my shoulders and had discomfort in my neck, upper back, and shoulders, but I just lived with it.

About a year and a half ago, I did something (I’m still not exactly sure what) that caused debilitating pain in my whole upper body. What I remember most about that time was having to be intentional about which clothes I would put on in the morning because I could barely lift my arms, and there were nights when I wasn’t sure how I was going to get out of my clothes and into my pajamas.

I thought I’d just wait it out. That’s what I’d always done with illness and injuries, and usually, it worked.

I stopped the strength training routine and dance classes I’d recently started and been so excited about. Then I pretty much stopped moving altogether (have I mentioned I’m an all-or-nothing person? 🤪). Sitting on the couch all day, every day, led to a sciatica flare-up that debilitated me further.

I got really down on myself and life, I stopped going out and nurturing friendships, and I pretty much stopped taking care of myself altogether.

When we face all-consuming challenges in life (and yes, they come for us all at one point or another), we may fall into a downward spiral that takes every area of our life down with it. Whether it’s the end of a relationship or an injury/illness or a job loss, the darkness can consume every part of us.

After about 3 months of this, I decided I needed to try something. Acupuncture really helped my sciatica but didn’t do much for my shoulders. I found a physical therapist to help with my shoulders, and I went for a few months, but it didn’t help much either, so I stopped going and decided I just had to live with it.

I was at a point where I could at least do some strength training, which helped a little bit more. Every once in a while, I’d try a bath with Epsom salts, or do some of my PT exercises, or put on some Icy Hot, or use a heating pad.

But the pain never went away. I just thought it was the result of getting older (I’m 31…), and hopefully, it’d resolve itself eventually.

But it didn’t. Every once in a while, it would flare up and be extremely painful again, but then it’d calm down, and I’d keep on going with my life.

I didn’t believe it was possible for me to be pain-free.

Then, about a month ago, I did something in an exercise class that REALLY aggravated my shoulder, and the pain wasn’t subsiding this time.

I asked my dad, “Have you had aches and pains in your body since you turned 30?” And he basically said, “No, that’s not normal.”

And that moment created a crack in the darkness that helped me believe that maybe healing was possible. Grinning and bearing it wasn’t my only option.

I found a chiropractor, and after four sessions in 8 days, I had moments without any pain for the first time in years. It’s not perfect, and I’m not “all better” yet. I know this is going to be a long road because there’s a lot of damage to undo.

But I have hope that there’s a pain-free experience waiting for me at the end of this road.

Life will always throw challenges your way. There will be pain and discomfort, whether it’s physical, mental, emotional, or spiritual.

But this is your reminder that you aren’t meant to live with and in that pain and discomfort forever. Pain and discomfort are a signal that it’s time to change, transform, and grow into the next iteration of yourself.

So whether you’re unfulfilled in your job and seeking purpose elsewhere…

or feeling physical discomfort and knowing that you need to change your lifestyle to feel more energized, less achy and bloated, more mobile…

or feeling isolated and alone without the relationships and sense of belonging you desire…

I’m just dropping in today to remind you that your pain and discomfort are inevitable but are NOT meant to last forever, and there’s a more easeful existence waiting for you when you’re ready to face your pain and make some changes. Do you believe it’s possible for you? I promise it is.