What a weird topic, right? Why would anyone want to read about feeling uncomfortable? Well, we all experience it. It’s part of our experience as humans. Some of us use methods to distract, stop, or avoid this feeling.

Be comfortable with being uncomfortable. Sounds like an oxymoron, right?

Learning to allow feelings can be super uncomfortable.

It’s something a lot of people resist as mentioned above.

Avoidant behaviors include overworking, overeating, overdrinking, distracting, sleeping, bingeing on TV or Netflix… all to avoid a harmless feeling that your brain is avoiding feeling, not because it’s going to kill you or permanently harm you but because it feels UNCOMFORTABLE.

If you can learn to be okay with being uncomfortable – you can transform your life. This, my friends, is the KEY to change.

Think about it – if you’re willing to feel stressed, sad, bored, angry, frustrated, tired or anxious without distracting yourself with food, alcohol, media or work – wouldn’t your life be freed up greatly?

What if you chose to stop distracting yourself and committed to feeling uncomfortable. For a day, for a month, for a year. No avoiding, no distracting, just allowing whatever comes up to be there.

Allowing the emotion (whatever it is), recognizing that it’s not going to be the most fun you’ve had all year but still being okay allowing it into your noggin and sitting with it.

One way to do this is when an uncomfortable feeling appears, stop and be aware of it first. Then describe it to yourself and let yourself fully feel it. Does it make you fidget? Does it make your heart race, your blood pressure rise? Does it feel like a knot in your stomach or solar plexus? Do you get short of breath?

When you embrace the discomfort – does it stay? Or does it pass through you, just like your positive emotions do?

It’s so much easier to do this knowing that you will be okay.

It takes practice but I know that you can do it.

And, from experience, I know that it’s so much easier to navigate and practice this with a friend or a coach who can guide you and show you where you may still be trying to hide or avoid these feelings so that you can truly change and transform.

Most of us have discomfort on a regular basis – I now use my discomfort as a gauge to stop, look inside and see what thoughts are causing me to feel uncomfortable, instead of reacting or reaching for some food to distract me.

If I can do it, you can too!

Hey there! Let’s stay in touch.


I used to think that writing things down was a waste of time.

Oh, the naivety of youth.

Now I realize the value.

Journaling (aka writing down my thoughts) helps my brain to see what its thinking and what’s causing me to feel both positive and negative emotions.

I can see my thoughts written out on the page.

It has been a valuable tool. Do I do it all the time? No.

Sometimes I’ll be upset and want to know exactly why so I’ll stop and write out a few sentences that are shouting in my head and then realize, “no wonder I’m perseverating! These are the exact thoughts are causing my emotion to stay or build”.

Other times I’ll continue on my merry way as the thoughts I’m having are in harmony and serving me well.

Some people journal to better be in touch with themselves and their feelings.

Other people do it as a record of events (an example is a travel journal, so they can capture the events and feelings of each day).

Is journaling necessary? No.

Is it a valuable tool to add to your arsenal if you’re on a mission for self-growth? I believe it is.

Especially if you want to change a behavior or a habit.

Understanding why you’re choosing to do something is essential to changing, as your thoughts are what are giving you your current results, whether you’re aware of them or not.

Hey there! Let’s stay in touch.


What is coaching? Why would you ever hire a coach?

A coach is someone who is supportive, educated, and helps to guide you toward a goal. A coach usually has experience with the subject matter that you hire them for.

Coaching is usually thought of in terms of sports. A coach corrects, guides, encourages, and cheers for you.

Coaching for nutrition is similar in a lot of ways. It’s also similar to life coaching.

Before you roll your eyes (I know you are because I did too initially), hear me out. Life coaching helps a person who is already functioning in their life and teaches them how to elevate and evolve their life by showing a person how they’re holding themselves back by their thoughts, feelings and actions. There are many definitions but it can also be seen as optimizing mental and emotional help from a coaching and assistance standpoint.

Coaching is NOT a substitute for mental health therapy or treatment. Therapy is a better avenue for people who are seeking to diagnose or treat a disease such as depression, anxiety, or PTSD. Coaching can be used in conjunction with mental health treatment but is not a replacement for it.

I find the psychology of people fascinating. I love getting to know people, especially people with different experiences and perspectives to learn how they see things. We all have our own thoughts and beliefs that were shaped by our experiences. These started at birth and will continue to evolve until we die.

Nutrition coaching is a venue for improving your eating, athletic performance, or your relationship with food. People hire a weight loss or nutrition coach to learn now to get to a goal, whether it is focused or in evolution. Athletes hire nutrition coaches to improve their performance, optimize their recovery, or learn more about how their nutrition can support their lifestyle. I consider an athlete someone who does a form of physical activity on a regular basis (even if you don’t consider yourself one).

Businesses are also starting to hire health coaches, performance coaches, and business coaches to improve their processes, their productivity, and even their individual employees and support them in personal growth on a more regular basis. Coaching is everywhere if you look hard enough.

My Approach

I don’t feel that anyone should need nutrition coaching long-term.

And I also believe that most of the time, there is no quick fix.

Diet plans that take out whole food groups or demonize any one thing are usually overlooking a balanced, flexible, and sustainable approach.

Juice fasts, detox pills, and diets that consist of protein drinks, etc are all meant to lure you in with the promise of fast, life-changing results. The only thing that’s quick and life-changing is the money that you spent that’s now gone.

Most people regain any quick weight loss they see with these gimmicks, because habits aren’t changed, the substitutions or eliminations with restrictions aren’t sustainable for a lifetime and you’re losing mostly water weight. Anyone that tries to sell you differently is lying. If it seems too good to be true, it likely is.

How I approach nutrition coaching is to learn about you and what your goals are, what has worked well for you, what you struggle with and we come up with a plan together of what we’re choosing to work on.

I don’t give you a specific meal plan, I’m happy to work with you to find suggestions that will work for you based on your food likes/dislikes and time constraints as well.

Not everyone cooks. Not everyone has time to meal prep regularly. I have been coaching for over 5 years and understand when life gets in the way. I also can show you what’s holding you back and keeping you from your goals and why.

I’ve helped people lose weight when they work 2-3 jobs, when they are balancing parenting, kids sporting events and work, through pregnancies and complicated medical issues.

I’ve helped people lose fat and gain muscle during deployments, I’ve worked with cancer survivors who are on hormone treatments.

Whatever you’re thinking right now that may be holding you back – don’t think that you can’t get to your goals. I know you can.

Coaching is a support for you, it helps you learn and teaches you how to reach your goals and maintain them long-term. It helps you improve your approach to nutrition and eating and together we can solve those issues that may have plagued you through your life.

I know that you can change if you want to.

Nothing excites me more than celebrating with people when they succeed.

Sometimes that first step toward change is all you need to transform your life. It’s your choice to stay where you are or choose to thrive.

I’d love to be there to teach you and watch you succeed!

Hey there! Let’s stay in touch.

Feeling Happy

 Do you believe that you’re doing life wrong if you’re not happy 100% of the time or at least the majority of the time?

Do you feel like everyone else at work, at home, on social media is always feeling great and you’re wondering what you’re doing wrong because your life is not optimal and spewing kittens and rainbows most of the time (or whatever symbols of happiness you equate with joy in your life)?

This is a common phenomenon.

What if you weren’t meant to be happy and filled with joy and optimism all the time?

What if you needed to feel the contrast of feelings and emotions in your life for there to be balance.

Would you fight so hard against sadness, hurt, anger and discomfort?

Would you allow the discomfort of difficult emotions?

What if we spent half our lives resisting the negative in our quest for the positive and we weren’t meant to?

What if we could learn to allow the uncomfortable or negative emotions and create balance in our lives.

Every feeling has its place and every feeling is temporary. No feeling lasts forever.

Does this shift anything in your mind? It did in mine.

I was pushing so hard to feel happy, to meet some impossible ideal of what I thought my life was supposed to be. This concept set me free. It gave me permission to feel everything. It still was scary at first.

It meant I wouldn’t feel great all the time. But the flip side was that when I felt negatively…that too would pass. If we’re consumed by our feelings, we think that it will never end. The good news is that it will.

It was amazing and upsetting at the same time. It also fed my cognitive desire to know why – it makes sense that without sadness, we don’t have a perspective of what happy is. The yin and the yang of life.

I realized that I want to be sad when I hear about tragedy or death. I don’t want to fight that. I want to feel it. It also helps to feel empowered and safe. Our feelings and emotions can feel big and overwhelming. They can feel unending.

If the worst we can feel is a feeling and we know that it is going to end… then what do we really have to fear or resist?

The more we resist and push against the negative emotions, the stronger the influence they have on our lives.

When we choose to allow them and see their utility and welcome the temporary nature of all feelings, we are more balanced as humans and we employ less force to push them all through.

How would your life change if you decided today to allow your uncomfortable or negative emotions and recognize them as temporary feelings in your world?


I am reading a book about mindset right now, which has given me a lot of new information to consider.

It’s called “Mindset: The New Psychology of Success” by Carol Dweck, PhD.

The book navigates through the fixed versus growth mindset and the difference between the two and how both can live inside us in specific circumstances and how we usually lean toward one versus the other.

The most fascinating part of the book (other than geeking out on the research and real life examples) is the concept that mindset can be changed.

This is right in line with what I teach in regards to thoughts, feelings, actions, and results and how we improve our habits and our lives.

Our mindset can be adjusted, improved and altered. We’re not stuck. We can choose to consciously change from a fixed to a growth mindset. This expands our world and allow us to release the limitations that a fixed mindset can impose on us.

Thus, we’re only as limited as we choose to be. With a growth mindset, we understand (or can learn) that trying and failing and the process of learning is unending and engaging. With a fixed mindset, we may believe we are only so smart, so talented, so skilled, etc so we get frustrated when we are not achieving what we think we should be (y’all already know how I feel about the word should… if not, click here to review). I found myself feeling defensive during some parts of the book, as I can see where I’ve had a fixed mindset and also where I’ve learned to proceed with more of a growth mindset approach AND the differences between the two.

I’m summarizing what I’ve been reading, of course, and this interpretation is mine (and likely I’m probably not doing it justice).

I’m blessed to have a library at my gym so we can check books out. All of them are educational and inspirational and I am so grateful to my community there and the owner who is always encouraging each of us to grow.

Okay, I digress, back to mindset. How does this apply to improving and transforming our lives?

Our brains are awesome at setting us on autopilot and repeating the same things – over and over and over…. Even to our own detriment (repeating what we know is safe, right? Even if we’ve decided we want to change, that’s still only a thought, it hasn’t translated into action yet).

This can seem impossible to stop or change.

It can seem overwhelming to try to adjust.

The best news I can give you – it’s NOT. It’s all IN YOUR POWER.

Your world exists only in your mind.

Stop and think about it… reality is what we make it. We create our own lives.

Two people can experience the same event (circumstance) and come out of the experience with completely different perspectives and memories of exactly what happened.

How is that possible?

It’s because our thoughts create our world. Whether we have a fixed or growth mindset, we determine our reality and our lives by our thoughts. Have you ever considered that your life and experiences are unique only to you? Even if you share an experience with someone, they’re bringing their history, their past experiences, interpretations, and current reality into that experience and interpreting it based on their thoughts and beliefs.

So, just like learning that a growth mindset can be learned and nurtured, this is also true with our reality. This is the basis of how we begin to change. We first imagine we can, then think we can, then feel that we can, until we take action.

Every action begins with a thought and every choice we make is grounded in our mindset.

I think this is FANTASTIC – because if we’re not happy, we can change. All it takes is that first thought.

Have a wonderful day y’all!!

Frustrated with Food

Have you ever felt like you just wanted to be able to quit eating altogether?

I have.

Food is not like any other distraction for emotions. It’s always there. And we have to eat to survive.

We can totally quit smoking, drinking alcohol, doing drugs, bingeing on Netflix or social media… but we can’t just stop eating.

That makes learning how to eat for nourishment that much more difficult. Because it’s not like we can just ignore it or pretend it doesn’t exist. It’s so hard to do on our own.

We have to somehow make peace with our demons and eat to survive while trying to avoid overeating, stuffing ourselves, falling into the donuts, baked goods, chips, or other tasty treat that beckons us in times of stress, fatigue, boredom, or sadness.

Trust me, I get it!! I’ve been there.

And I designed a course to help you get past all of it.

It’s a fantastic course that give you the tools and knowledge to STOP BEING STUCK. To overcome your food issues.

It teaches you how to eat for health and fuel and nourishment and to stop using food as your best friend, your distraction, your escape. It teaches you how to change your habits long-term with the assistance of a coach and a community. You move at your own pace and get support when you need it.

This course is for you if any of the above speaks to you and you know what I’m talking about. It’s never too late to make a change.

It is your life, your health, your time to thrive. Start today.

Click here to sign up today and get started with healing your food issues and transforming your life.

Intuitive Eating and Emotions

Do you trust your body?

Do you know when you’re physically versus emotionally hungry?

How do you feel physical hunger? For some, hunger is experienced as a “rumbling in the tummy”, a sensation in your body, a signal that it’s time to eat. This sensation can also occur during digestion, normal meal times, and when you smell or see food. Learning to distinguish which rumbles are hunger takes some practice.

Along the way, a lot of us have lost touch with our bodies and listening to its signals.

This happens for many reasons.

Especially for those of us who have developed habits of eating for reasons other than physical hunger, getting back in touch with body signals can be challenging.

Being in touch with my hunger is something I practice actively every day. I used to eat every time my stomach rumbled… Nervous? Eat. Digesting? Must be time to eat. Smelling or seeing something delicious? Yup, eating it. It took me some trial and error to learn this on my own. It took some practice.

I asked myself, am I physically hungry? Or does my face just want to eat?

This is something I teach, along with building habits to help us reconnect with our body and learn to trust it to tell us when it requires food.

I know that it’s much easier to do when you have a knowledgeable coach to guide you. My practice and experience got vastly easier once I accepted some help.

How much food is enough food and how to manage the other reasons we eat (boredom, stress, anger, anxiety, joy, anxiety) are something to explore as well. This can often be challenging as we’re rushing through our days and our meals and usually then we aren’t eating with focus and intention.

I am definitely guilty of eating quickly and eating when distracted (and then being pissed off that I didn’t taste or enjoy anything I had just eaten… so I used to go in search of more food).

It is okay to have calories or macros to focus on for a brief period of time, especially if you have a very focused athletic goal or are learning more about different nutrients and what works for your body and weight goals.

I am all for learning more about your foods, your body and your health. Teaching and education are what I do in my career and in my coaching. I also know that tracking calories or macros is not a long term solution. I’m being real because I want you to be successful long term.

It is imperative to learn to hear what you body is telling you regarding hunger and satisfaction for your long-term health.

Intuitive eating is something we knew how to do inherently as kids. A lot of us lose this skill as we grown up and life gets in the way. Sometimes these emotional eating habits start young.

We eat to cope with or avoid difficult emotions, we eat to fill boredom, sadness, or loneliness. We eat to celebrate, we eat to connect. We eat to dull other sensations. We eat to get that “hit” of dopamine (processed foods and sugar, I’m looking at you) to feel good for a minute when everything else in our life sucks.

Relearning hunger and satisfaction signals are key to eating intuitively and maintaining your weight and your healthy body long-term.

If you’re overweight or have an unhealthy relationship with food, it’s likely you’re not in touch with your body’s signals and you’re eating for reasons other than physical hunger.

Tell me – how often do you eat due to your emotional state rather than because you are physically hungry?

Happy 2020!

I had an amazing 2019 and I’m looking forward to what 2020 brings!

I have always been someone who is focusing on the future. My husband can attest to the fact that I’m all about goal setting, lists, and organization. I don’t sit still well. And, if someone tells me I can’t do something… it makes me work that much harder to achieve it and learn while I’m trying.

I have spent 2018-2019 creating the future that I’m living right now and it’s freaking awesome.

18 months ago, when we were on summer vacation in our favorite place, I had a dream, an idea, and a seed was planted. I had a good life back then, don’t get me wrong, but I’m also that person who is always curious, always learning, always evolving, always pushing myself.

I wanted to see what I could do to make my dream a reality.

At this point in my life, I was already successful in my career and loved my job and my company, I had a beautiful family, and a thriving coaching practice with a group of people that I love and admire.

I was still restless. I was still seeking. I was too comfortable. Even though these very things were once what I had dreamed of achieving.

I realized that I had to do things I had never done and wasn’t terribly comfortable doing to get results that I hadn’t gotten before.

I changed my approach to food. I worked hard to learn what would be sustainable for me long-term.

I challenged what I believed about our life and where we lived and whether we could change that without upending everything we had worked so hard for.

I even started adjusting my approach to coaching as it continued to evolve and I saw success with my clients and celebrated so many wins with them.

I took a chance on a new job in a new town in a new state which was super scary for me, because I’m a creature of habit and I always had told myself I wasn’t good with change.

I then took a chance to create this business so I could further myself as a coach and reach more people who want to change their lives and learn to eat intuitively, improve their mindset and achieve their goals and dreams.

And I can tell you right now, sitting in my new home and enjoying the view of my new home state, I am filled with awe and joy.

I love being here, I love all of the new experiences we’ve had, I love how I’ve continued to grow and I love the people that I’m able to connect with and help on their journeys.

I have even bigger goals for 2020 and I’m super excited to watch them unfold.

What are your goals for this year?

New Year… New You?

✴Goals for the New Year!✴

It’s that time of year when everyone gets ready to “shed the old” and “explore the new”.

New Year, new week, new month! So many things shouting this at us everywhere we look.

These times are often points (set in the future) where we seek a new beginning, a fresh start, new goals.

Sounds noble, right? We’re planning to start something or change something… just not right now.

What does it mean exactly? Why wait to start? It makes us feel good now about our future selves and what we’re wanting.

Maybe we wait because we think it’s because we want to have everything “lined up” and ready to go (yup, that’s been me).

Or we’re still unsure or committed to what it is we’re wanting to “start” (guilty with this one too.. been there done that).

Then when we get to that designated time or day… we don’t actually do anything to change (you may have guessed… I’ve lived this one as well).

Or we do make the effort, but it quickly falls off and reverts back to our old habits (not that where are you now is bad or unsuccessful, it’s just where you are… not where you envision that you want to be). (I don’t know why you’d be thinking I’ve experienced this before… but yet, you’d be correct again).

When you are thinking about your goals as we move into 2020?

what are you focusing on?

Where are you starting?

Are you waiting until things are “better, right, perfect”?

If you’ve been following me for a while now, you may already have known that perfection is the enemy of progress.

Waiting for perfection or that perfect day or time keeps us from acting and allows us to wallow in the safety of planning, but not acting (it’s safe and cozy there though!!!).

If you’re waiting for tomorrow or next week or the new year or a specific point in the future… consider that you’re planning for a future that may never arrive if you don’t take a step forward toward creating that reality.

All of this is just how you are thinking about it.

There is a different way to move forward. An easier way than waiting for perfect or wanting to change everything all at once on a day that we feel will magically transform us because it’s a new day, a new week, a new year.

I believe that you can start where you are at RIGHT NOW TODAY and move forward each and every day to get to the goals that you set for yourself.

Whether it’s the new year or not, I want you to know that you’re worthy right now, you’re able right now, and you CAN do this. Right now.

I know the way, I have been where you are.

I’m super excited for today, tomorrow, and ALL of 2020.

How about you?!!!


Results are the outcomes in your life.

They are the result of your actions.

As a reminder, actions are determined by your emotions which are determined by your thoughts about a circumstance. So ultimately, results are the objective outcome of your thoughts about a circumstance that are based on your emotions and actions.

Whether you feel like you’re choosing the results in your life or you aren’t, you are.

Your results are the direct outcome of your thoughts.

You create your thoughts. You create your results.

Your responsibility of what’s occurring in your life is yours. It’s a tough pill to swallow sometimes. Ultimately, our lives are based on our choices. And emotional adulthood is defined by taking responsibility for each of those thoughts, and choices, whether we like them or not.

Simple, but not easy.

With practice, we can learn to create the results we want by changing our thoughts, directing our feelings and accomplishing the actions that bring us to our results.

If we believe we can do something, we can.

If we believe the opposite, we won’t.

I believe I can change and then I do. Awareness of our thoughts is that first step, our outcome is our result.

If you’re not happy with one or more aspects of your life and your weight, you can choose to change.

That choice begins with a thought.

It’s almost magical to have someone by your side guiding you through the process of change.

The secret is that it makes it much easier.

To have support. To have a guide. To have a teacher and a knowledgeable friend at your side.

I know, because it’s worked for me. I have the experience and the knowledge to help in a variety of ways.

I’m not just a physician. Not just a nutritionist. Not just a coach. Not just a wife. Not just a step-mom. I am a person who has taken that journey already.

I had to do the work on my own, but having a coach to teach me, to guide me, to assist me, made it SO MUCH EASIER.

Having an objective friend who will point out when you’re not seeing what your brain wants to hide can be so transformative.

I wish I could teach this to everyone.

What a wonderful world this would be.

The choice, and ultimately the result in your life begins and ends with you.

I’m here whenever you’re ready!

Have a beautiful weekend.

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