Our last episode of 2024! As the year winds down, it’s the perfect time to reflect on your goals. This episode breaks down how coaching can provide clarity, accountability, and support to help you thrive in the new year.SCHEDULE YOUR FREE J...

Feeling like the holidays derail your wellness goals? You’re not alone. In this episode, I share a mindset shift to help you move past all-or-nothing thinking. We’ll explore the idea of turning down the volume on your goals instead of turning t...

There’s a secret ingredient behind every lasting habit—and it’s probably not what you think. In this episode, we explore how your identity shapes your behavior and why aligning your actions with who you want to be makes change feel easier and m...

Feeling mentally overloaded? This episode covers four grounding techniques to help you close those mental tabs and find calm in the chaos.For any references from today's episode, view the f...

BEWARE THIS EPISODE IS HAUNTED...In this episode, we confront the ghosts of diets past — those old rules, restrictions, and guilty feelings that just won’t let go. Learn how to recognize when these ‘ghosts’ are sneaking back into your thoug...

The 50th episode?!In this episode, we explore the powerful shift from trying to fix ourselves to caring for ourselves. Drawing inspiration from lessons learned through caring for dogs, we discuss how nurturing our bodies—just as we nurture ...

Perfection doesn’t exist in wellness. This episode walks you through three powerful mindset shifts that will help you release the pressure of perfection, focus on progress, and carve out the time you need for sustainable change.For any refe...

Tune in for a correction from last week's episode! Right after recording, I found myself slipping back into my 'waiting for Monday' mindset, which got me reflecting on how we respond to setbacks. In this episode, I introduce the CTFAR model, a ...

If you’ve ever planned to start fresh on Monday, this episode is for you. We discuss how planning can keep you in a loop of inaction and why real change only happens when you start doing something—right now.For any references from today's e...

In this episode, we demystify the buzzword ‘gut health’ and explore what it really means for your digestive system and overall well-being. I’m joined by Sadie Hitsky, a registered dietitian and gut health expert, who breaks down the powerful gu...

INTERESTED IN MY FALL PROMOTION?! CLICK HERE TO GET STARTEDAre we all ready for fall or what?! In this episode, we dive into the importance of ...

INTERESTED IN MY FALL PROMOTION?! CLICK HERE TO GET STARTEDExplore the difference between expectancy and expectations in this episode, and learn ho...

If harsh self-talk is your norm but you worry that going easier on yourself might lead to complacency, today's episode is just what you need. Ginny Stasinski, a health coach and certified yoga teacher, joins me to discuss the mindfulness practi...

Tired of following routines that don’t resonate? Learn how transforming your routines into rituals can bring more intention, joy, and fulfillment to your daily life. This episode offers practical tips to help you get started.For any ref...

A constantly red stoplight taught me to shift from frustration to gratitude, turning a daily frustration into a moment of levity and fun. This episode discusses why our brains focus on problems and how you can train your brain to notice the pos...

Feeling so stressed and overwhelmed that you’re not even sure how to start feeling like yourself again? You may be experiencing burnout. Maggie Ledbetter, certified yoga teacher and movement coach, joins today’s episode to talk about what burno...

“BaBy StEpS aRe ImPoRtAnT”...I knowwww, you’ve heard it before. We all know it’s true, but it doesn’t make them feel any more exciting. In fact,  baby steps can even feel disappointing when we’re working towards BIG goals. Today I’m offeri...

What you track, changes. As much as we may not like it, tracking our behaviors and writing down what we notice makes success way more likely. Unfortunately, many of us have had negative experiences with tracking. Calorie counting and weight mon...

The first in my new series, Ask a Coach, today’s episode answers the question: How do I know when to push myself to be more active and when to rest? If you’ve ever struggled with listening to your body (and actually understand what it’s saying)...

My Roman empire is figuring out how to untangle health behaviors, such as improving nutrition and being active, from the world of diet culture. This episode dives into the mess that diet culture is and gives you 3 simple non-diety changes you c...

Want to be more active but struggling to feel motivated? Know that you function better when you meal plan and have groceries at home but not feeling motivated to do the planning, shopping, etc.? This episode talks about what motivation really i...

I’m breaking all the coaching rules with this one. SMART goals and habit building are useful tools, but they don’t work for every situation (or with every personality). This episode talks about why I broke up with SMART goals and habit building...

"Shouldn’t mindful eating come naturally to me? I don’t have to track my food, right? I can eat anything I want as long as I do it ‘mindfully’." There are A LOT of myths and misconceptions about mindful eating. This week we’re discussing (a...

Oh boy, we've got golf analogies this week! This episode explores the ONE major mental shift necessary to stick with your goals so that you actually get results. It’s easy to focus on the outcomes we want, but outcomes only happen when we learn...

WE’RE BACK!! This episode explores the mindfulness concept of the ‘blue sky’. When all we see is clouds, it's hard to remember the blue sky is there. But the more we’re able to pop our heads above the clouds and see the blue sky, the easier it ...