Give Yourself More

Georgie Fear has had my heart since I read “Lean Habits For Lifelong Weight Loss” (if you haven’t read it and are struggling to know where to start a healthier food journey, I highly recommend it). 

 Now with her newest book, “Give Yourself More”, a joint project with K. Aleisha Fetters, I’ve fallen in love a little more, both personally and as a physician and health & mindset coach. Georgie and Aleisha write from the heart while also providing scientific support for WHY adding MORE to our lives as girls and women makes our lives fuller, better, and healthier. 

instead of shrinking and trying to create less in our never ending quest for greatness and perfection, adding MORE is the key to a balanced, emotionally full and whole life – that includes moving for FUN, processing our emotions in a healthy way, and eating to fuel our bodies. 

This book is a thoughtful, well researched step-by-step guide for those seeking to achieve the NEXT level of their health and wellness. Multiple topics are covered in depth – paying special attention to embracing the power of our minds and creating a health-focused mindset that allows for MORE in our lives – more joy, more fun, more space in opposition diet culture which demands we eat less, feel less, be less. There are in-book quizzes, questions and examples of how to create MORE of what you love in your life as you learn how to enjoy your food, move your body in a way that supports your health and add more fun to your life. 

Run, don’t walk to get this book, and then join Georgie’s free Facebook community with the same name.

Your adrenal glands are on vacation?

Have you been diagnosed with or self-diagnosed with adrenal fatigue? Do you know that it’s a made-up diagnosis? That it doesn’t exist? And if you were diagnosed with it, you’re actually being treated with COMMON SENSE?
I wish I was kidding. If your adrenal glands weren’t producing enough steroid – you’d be dead or in a coma. If you hackles are coming up – either you’re making a profit off this “diagnosis” or you’re resisting the circumstance that this is a “lifestyle” diagnosis – your LIFESTYLE is causing you stress and it’s wearing you DOWN because you’ve been IGNORING your body. This is the opposite of thriving in life. 
If you’re feeling worn down, tired, stressed out (likely you were stressing your body and brain, right?), and just generally gross – guess what – you weren’t taking care of your body and it’s SCREAMING AT YOU TO SLOW DOWN. Overeating? Overexercising? Overworking? Overthinking?
And how is this “adrenal fatigue” entity treated? Whole food nutrition (who would have thunk – fruits and vegetables, lean protein, whole food starches, healthy fats), sleep, REST/meditation, hydration, and vitamins to support all of the above? What? And you may be paying for some supplement that your healthcare provider sold you for cash, right? Because it’s going to “support” your adrenal glands (that were functioning just fine previously thank you very much).
There are few things that get me this riled up. But this “diagnosis” really butters my biscuits. I see patients EVERY DAY that are worn down, tired, stressed, and feel like poop. And guess what – this stress can affect your body, it can be a contributing factor to autoimmune disease. Where your own immune system starts attacking YOU. And then they end up in my office. Sometimes with disease, sometimes (luckily) not. And let me be clear – the autoimmune diseases that I see have a multitude of causes, stress is just one of them. I would never wish any of these diseases on anyone.

When you have symptoms of fatigue and stress and you feel worn out, most likely you are not listening to what your body needs. It likely isn’t your fault either. In our fast-paced world, moving slowly, methodically and taking care of yourself can seem selfish, useless, or wasteful. If you knew that your lifestyle could shorten your life or cause you a chronic disease – would you change it now? Before it’s too late?

For your own health – I implore you… SLOW DOWN. Listen to your body. Trust it, for once. It’s trying to tell you something. Maybe you need sleep, maybe you need a vacation, maybe you need to feed it better quality foods, maybe you just need to stop. Breathe in and out. Stop running away from yourself.

Your brain is likely constantly racing, constantly searching, always on go mode. Sound familiar?

However you decide to choose to thrive and improve your life – realize that it is YOUR choice. Whatever you decide to call your stress — you have the power to improve it. This starts and ends with you. And I can tell you that I want you to take care of yourself. We all take our health for granted. Until we wake up and it’s gone.

You deserve to be healthy. You deserve to be happy. You deserve to thrive.

Round and Round we go… with our food on vacation

Happy May Day!

What do you change about your eating when you’re on vacation or traveling? Do you ever stop to ask WHY you change stuff?

It’s normal to adjust slightly as you usually don’t have access to all the same foods you have at home, or you may be on a slightly different eating schedule.

This doesn’t mean that you use it as an excuse to say “f it” and go balls out into the foods you’re avoiding or restricting that you didn’t even realize you weren’t allowing yourself. When you’re not restricting or avoiding foods regularly – you don’t have to “be naughty” and eat them when you’re “free” from your normal routine.

Still following me? Okay, so, this goes back to… yup, your thinking.

What do you think when you think about traveling for work or going on vacation? Freedom, escaping…insert your own thoughts here.

I used to plan what I was GOING TO EAT (all the things basically) when I went on vacation.

I used to make excuses why I “had” to eat the muffins at conferences.

Then I would lament that I had gained a bunch of weight!

Round and round I went. My husband used to just shake his head.

Does this sound familiar?

We stand in our own way – we tell ourselves that because of this travel, this work trip, this vacation, this death in the family, all of these circumstances are causing our overeating. Contributing to our inability to lose weight.


It begins and ends WITH YOU.

You always have the choice to eat for your goals.

Whether you’re traveling, whether you’re on vacation, whether you have an off-day, are stuck at home (or at work) during a pandemic, whether you travel for work regularly.

It all comes back to you (wherever you go, there you are, right?).

This is something we love to avoid thinking about (cuz growth ain’t always easy).

If this resonates with you – I want to invite you to schedule a call with me to discuss your goals and where you want to be in your life and how you can make that happen.

You can have the life you want – without restricting, without avoiding all of your favorite foods, without that blame-shame-guilt cycle so many of us know intimately.

You can do this. You deserve to thrive.



p.s Join my Facebook Group to get daily inspiration

Living and Learning and Moving and Grooving

Learning feels good most of the time, right?

I love to learn (I ought to, I have spent half my life learning).

It feels good to know, to be intrigued, to be curious. It also makes us feel like we’re doing something.

Which, we are, unless we’re learning and reading and consuming information about something (like weight loss or changing a habit) that eventually requires us to take action. C’mon, if you’ve been reading, you knew where I was going.

We need to take what we have learned, interpret it for ourselves and then apply it to our lives. Wah, wah, wah…

This is a big place where I see people get stuck (don’t worry, it takes one to know one, I’ve spent plenty of time in stuck-city myself).

It’s so easy to get stuck in the consuming phase.

The reading, learning, gathering information phase.

All under the guise of “learning”.

But at some point, we have to take that first step to applying all of it. And I can tell ya, no amount of learning is going to outweigh the learning of real life experience.

I was thinking about this while running earlier today.

I spent years consuming and learning information, about self-help, about weight loss, about life.

But it was so cozy there, and it felt so productive to keep reading and learning. Like wrapping myself up in a blanket of knowledge.

Then I had that “awww crap” moment (most likely from one of those learning tools). I actually had to do something. Nothing would change if I didn’t take any action.

And it scared the crap out of me. The unknown? To actually take action? Oh geez. Yeah, those warm and fuzzy “this is easy” books left that part out. Dang it. 

So I started to take action. Again and again.

And some lessons I had to learn the hard way (by doing), multiple times.

There is a saying that you will continue to be presented with situations, challenges, etc in your life until you learn the lesson that you need to continue to move forward.

Well let me tell you – this was very true on my food journey. I was a champion of overeating. And stuffing myself until my stomach hurt. Of feeding an upset stomach (with carbs and sugary baked goods or ice cream or whatever sounded palatable at that time) and wondering why it got more upset, or why I couldn’t lose the weight that week. Or why I couldn’t eat the same way and lose my weight.

Anyone out there relating to this?

I beat myself up over it. I joked about it (duh, this is why I can’t lose weight… must be genetics… believe me, I had every excuse in the book).

I minimized it. Until one day, something shifted. I started seeing what I was doing for what it was – making excuses.

Because of what I was telling myself. It was all up to me! Those freaking books had been right all along. All that corny, woo-woo, blah blah blah, the power is “within you”… It was true. And my refusal to accept it was holding me back.

Well. That took a while to wrap my head around. But then I started to embrace it. And change my actions to be more in line with all of that learning. And things started shifting! The weight started coming off. And, since then, I have lost all of the weight. I reached my goal (30 lb total). I can maintain it easily now. I don’t worry about it.

Of course I challenge myself to continue to grow and evolve (I like a challenge, what can I say).

Now I teach other people how to find where they are stuck and help them move through it to the body and the life they love.

I know it can take time and I truly believe that everyone has their own path of growth. You may not be ready now. You may still be in your gathering and learning phase.

What I have learned is how to take that knowledge you are gathering and apply it to get to your goal.

To use it to be confident, to feel comfortable in who you are and sexy and awesome in your body. It just takes being open to changing.

You don’t have to fully believe it can happen when you start – you only have to believe it is possible.

I encourage you to ask yourself and check in. Are you learning and consuming or are you taking action toward your goal? It is easy to go down the learning path and feel like we’re changing when we’re really just consuming. It’s okay to learn and apply along the way. Just don’t forget to keep learning by doing. That is where the greatest progress is made. 

You’ve got this, my friend. Go out there and believe in your possibility. Believe in yourself. I believe you can do it. If I can, everyone can too.



Change your mind darn it!

Changing our thoughts will change our life. Super simple, super easy. It all starts with a thought. No problemo!

As we discussed last week, recognizing that our thoughts are the culprits of our emotions can be a game changer. 

We previously talked about watching your thoughts, starting to become more aware of them and choosing to look at them and change them, especially in situations where you may be upset, anxious, or scared.

We did not discuss how to change them though.

Our brains want to be tricky, they want to hide and not change.

Even thoughts about changing ANYTHING can lead to resistance. Bummer, right?

Because change is something unknown.

Our brain wants to panic, it wants to protect us, it wants us to run the other way. Avoid pain, seek pleasure, good old trusty primitive brain.

But instead, we’re asking our adult brains to lean in. To assist, to guide us.

You can see where this creates some distance between our primitive brain and our evolved, adult brain. Like parents and children, the battle wages on, but inside our heads. With every chance to change. I know, I’m exhausted just writing about it.

For my lively explanation of the 2 contrasting parts of our brain, click here.

Our brains also like to be efficient. Thinking the same type of things, doing the same thing daily. Less brain power, so to speak.

This does not serve us while we’re changing but can be very powerful after we have adjusted to a new thought or thought process. 

The first step of changing our thoughts (as with everything else) is awareness. You need to know what’s not working for you or serving you.

Next, you need to decide how you want to feel. What you want to do. Where and who you want to be. 

Once this is established you can get to work.

We all have the thoughts we’re thinking now that are creating our current reality and then we have to find the thoughts that will create where we want to be, what we want to do, how we want to feel.

You still with me?

Next we can create bridging or ladder thoughts to get from here to there. This is where a coach like myself will be a huge benefit as we guide you from A to B faster and more easily that you can guide yourself (remember, your brain will want you to maintain status quo). You can also endeavor this on your own, but like with a ladder you climb to paint the house… having extra support is never a bad idea. 

Finally, we practice our new thoughts to reinforce them, then we choose consciously to continue to practice them until we achieve the new result and then reinforce them until we accept these new thoughts and they become automatic.

Easy peasy, right?

Go get ‘em tiger. I just gave you all the steps to change your thoughts and to change your life into what you want it to be. You’re welcome.

If you are confused, feeling stuck, or otherwise don’t think you can go it alone – email me at and set up a time to chat about how this WILL change your life.



Losing that last 7 lb

Ever feel like your life is upside down?

I used to eat emotionally all the time. Why? Because it was how I coped with life. Happy? Eat. Upset? Eat. Lonely? Eat. I went along my merry way but also lamented that I felt tired, ugly, fat, and wanted to change things but felt helpless to start or succeed. I wanted someone to show me what to do, to tell me what to do. To help me “fix” my problems.

I didn’t realize that nothing was wrong with me. I didn’t realize that I just hadn’t yet found the greatest tool of all: life coaching. Not even related to nutrition or food intake! What? 

I tried multiple diets. I restricted, I counted calories, macros, did food timing, intermittent fasting, giving up whole food groups. Some of it worked temporarily. Some of it helped me keep some weight off. Sure, my habits improved, I gained nutritional knowledge, but I still felt like something was missing. I knew that there was more.

I stumbled on life coaching when I was looking for a permanent solution to my weight loss problem. I started working with a coach and she opened me up to what was missing and holding me back in my life. I dug in and have never looked back. 

I lost my last 7 lb, which previously had hung like an albatross around my neck. They fell away like they were nothing. It was the mental weight I was losing. 

Recently, I realized I was slipping back into some emotional eating. It snuck up on me like an old friend.

This time though, I had the skills and awareness to recognize it for what it was, acknowledge it and move past it.

With confidence. With grace and kindness. With love. 

I coach busy professionals who want to stop overeating emotionally and instead enjoy their meals and love their lives.

I help you get from where you are to where you want to be in your thoughts about food, dieting, health and balance. You want to love their body. You want to confidently navigate ANY situation. I know how to help you find your true self and lose your mental weight in the process.

Schedule a call with me today to learn how to be free.

Love your body and your life. Start today.



p.s. Join my private FB group to learn more about how you can lose your mental weight by using the same skills and habits. You have nothing to lose, except your weight.

Snooping around on yourself

When your mind is watching your thoughts, it cannot be in your thoughts.

You are either actively thinking your thoughts or you are watching them. 

This is one way to temporarily pause a strong emotion or feeling if you are overwhelmed.

Your thoughts create your emotions, so retraining your brain to become aware of your thoughts when you find your mind racing is a great way to become more aware of what is causing that emotion.

Being curious about your thoughts is a great way to watch them neutrally and bring yourself back to center.

This technique can help you if you have a tendency to be anxious, to catastrophize or snowball when something negative or difficult occurs. 

I am still discovering thoughts that I never knew existed until they occur and elicit a strong emotion in my body.

We tend to notice our emotions more quickly than our thoughts. Our feelings command our attention. Ever felt scared, startled, or frustrated? I usually react to these emotions before I am consciously aware of what thought has caused them.

So how can we harness this skill to help us with our journey in life and eating healthy?

Whenever you find yourself in the pantry, driving through the drive-thru, standing at the freezer eating ice cream or otherwise pining for a sweet or savory treat, check in with your brain. What thoughts are you having? Where is your mind going? What are you thinking about that is causing you to eat RIGHT NOW.

I have trained myself to watch for (aka notice) a feeling of resistance inside me when discussing a topic or navigating a circumstance that is uncomfortable or different for me.

This resistance usually means there’s an underlying thought or belief that is butting up against the current thought or situation.

For example, when I feel uncomfortable, sugary food is my savior, my distraction, my hero. It comforts me and transports me away from the sensation in my body (aka my feeling I’m trying to avoid).

Also, I have noticed that my brain is pretty sneaky, it likes to avoid me and run away when I am looking around and cleaning out old/outdated thoughts and ideas.

For example, one of my defensive mechanisms is to be logical and analytical to avoid feeling (man I could probably write a book on this one). This coupled with eating delicious treats were my two solid ways of coping for years. It didn’t make me healthier, but it sure as heck allowed me to avoid feeling those icky feelings.

When I made the choice to be healthier in both mind and body, I sought ways to work through my mind drama and face my difficult feelings in a more healthy, productive way.

I have had to learn to notice a feeling and then shift to looking for the thought behind it. This one technique has helped me immensely.

If you are not well versed in noticing your thoughts or stopping your thought spiral as your emotions build, put it into practice, see what happens. I promise you that it will change your life if you practice it and master it.

At first it may be challenging, or you might identify situations in hindsight where it could have worked but you forgot to try it.

No worries, better late than never. This one simple skill can transform your life.

The more you practice, the easier it gets to do in the moment (like riding a bike, right?). 

Start this week – when you notice a strong emotion – practice asking “what thoughts am I thinking right now” and see what comes up. 

Have a fantastic week my friends!



Winning or Learning – which are you doing?

I’ve been afraid to fail in the past. It’s held me back from trying. And by not trying, I’ve been failing. Anytime I want something, I always have that internal fight with my brain. As I’ve grown and developed emotional maturity, I’ve learned to anticipate that resistance and move forward anyway.

When we don’t try, we fail ahead of time. When we make excuses and don’t try, we fail. When we constantly talk about moving forward but allow ourselves to stay “stuck” or pretend that we’re taking action when internally we know we’re just going through the motions, we’re also failing. We’re failing ourselves.

When we try something new or we think we have figured out the “how” in doing something and try it, sometimes we don’t succeed in our goal. We learn that that approach, that action didn’t quite work.

I tried at least 10 different diets over the years. I learned a lot of ways to lose weight that didn’t work. I kept trying. I didn’t give up. And when I learned the way that did work for me, I succeeded.

What if I had given up after 1, 2, or 5 tries? What if I just accepted the belief that I was overweight and I was doomed to be that weight or heavier forever?

If I had given up coaching when my prior company was on hiatus, I wouldn’t have learned that I could start my own business. I wouldn’t have learned ALL the very interesting (and yes, sometimes tedious) tech stuff that I need for my business. I wouldn’t have met the amazing people that I have been meeting. I wouldn’t know anything about blogging or marketing or business at all! I’ve always been a leader, but as an employee.

Do I know everything I need to know? Hell no. Just like with weight loss, I’m learning as I go. I have goals for my business. Very lofty goals. I’m still taking massive action daily to get myself to and past those first few goals.

Does it scare me? Yup.

Do I doubt myself sometimes? Yup. Do other people doubt me? Of course.

Am I winning? I’d say not yet. But I know I’m learning because I’m taking action. And I’m failing. Massively. Every dang day. It gets frustrating. It feels lonely.

I know that we all have these feelings (whether we admit them or not). We’re all human. We all bleed the same. We all feel the same ways. We all think in similar patterns. Half of our lives are not happy or positive. And that’s okay.

Do you let that stop you? Do you fail ahead of time? Or do you get up every day and take action toward the life you want? Toward the body you want? Toward the goals that create joy in your life?

Do I know everything about running a business and losing weight? Nope, not yet, but I’m taking massive action every. damn. day. to be the best version of me so I can meet you where you are to help you.

Do I know enough? Heck yeah! Can I help you lose weight and learn to love your body and your life? Without any doubt. I’m winning at learning and I’m looking forward to helping you.

Click here to start today.

Hey there! Let’s stay in touch.

Cravings, and Urges, and Desires, oh my!

My urges ALWAYS are for sweets

Everyone has desires, and when those desires are overwhelming, especially around food, we call them urges.

It’s easy to stop doing something (over eating, drinking, smoking, etc).

However, dealing with the urge or the craving to restart or continue the prior behavior is what is truly uncomfortable.

Your thoughts create emotions which create urges, which DEMAND your attention.

You can resist an urge, which requires willpower and causes mental stress.

You can give in to an urge, which causes a feedback loop in your brain that makes it stronger each time you experience it (just like a child who throws a fit to get their way).

OR, you can have a game plan and prepare and DEAL with the urge, accept it, expect it, and lean into it… and it will get easier and eventually resolve and not come back.

Learning how to allow and move through an urge or a craving is one of the keys to changing habits permanently – and if this interests you – I’m here for you! I teach all about it in my program. You can sign up and start today!

Otherwise, you can start today practicing on your own. So, when you find yourself wanting a snack while watching TV… acknowledge it, sit with it, firmly tell it that it’s okay and you aren’t going to be indulging in it and allowing it to be there and then fade without acting on it.

It gets easier with practice.

I’d love to know – when do you find it most difficult to deny an urge?!

Hey there! Let’s stay in touch.


Commitment is “the state or quality of being dedicated to a cause, activity, etc” according to the dictionary.

We all have our own interpretation of what commitment means, what it looks like, what actions we take that prove we are committed to something.

Commitment to me is taking action to move forward toward a goal or outcome.

I remember being afraid or doubtful about my capacity to achieve something.

One example for me is that I remember debating whether I could walk into a new gym, sign up, and complete a workout when I was out of shape and awkward.

You may scoff at this example, but, being an introvert, the fear of new places and people held me back for years.

It’s taken coaching, practice, and courage to become who I am today.

I made a commitment to being healthy that helped me overcome my excuses to stay where I was because it was familiar and comfortable.

 A lot of people talk about wanting something or wanting to achieve a goal or outcome. They debate whether one path or another would be good, they even express their dreams verbally, but then they remain stuck in place. They can picture where they want to be, but, for reasons only known to them, they don’t ever act to achieve this desired outcome.

I hate to break it to you, friends, but talk is cheap. You can talk about something all day long, but, in the end, if you’re not taking action toward your goal, I call bs. You don’t really want it.

That’s where commitment comes in.

When you are truly committed to a goal and bringing it to life – you can plan, you can talk about it, you can visualize it all you want, but, at some point, you need to act.

This is the single most important step. What makes you take action or stay complacent? Your thoughts and feelings about achieving your desired result.

It’s as simple as that. Y

ou hold yourself back. I’ve done it, many times.

I can tell you exactly why too.

I was scared. I felt safe and comfortable where I was. I wasn’t ready. The scales hadn’t tipped enough to make me want to tip that balance in action toward my goal. Sound familiar?

There is never going to be a best time to change your thoughts, feelings, or actions. There will always be some excuse that will allow you to stay where you are. It may sound legitimate. It may sound comforting; this excuse may seem like a fact. I’m here to tell you that it’s not. An excuse is just that, an excuse. Either you are taking action when you want something or your brain is giving you reasons not to.

Commitment is recognizing that your brain will give you resistance. It will supply a multitude of reasons why you don’t act, even when you think you really are serious about wanting something.

I know from experience that if you want something, you take action to get it regardless of your fear, your doubt, your excuses.

The people who are truly committed to achieving their outcome are taking action.

They may fail (we will cover failure and what it actually is…spoiler alert – it’s a learning opportunity) repeatedly but they don’t give up until they achieve their goal. They learn as they go but they keep moving forward.

Decide what you’re committed to today and work for it.

I challenge you to feel the fear and do it anyway.

Fear + action = courage.

Courage + action = commitment.

Hey there! Let’s stay in touch.

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