Power is possible. Change is possible.  Health and choice and vitality are all possible.  For everyone.  And one day, you’ll reach a point where you experience a miracle.  Here’s what it might look like for you.

Text me “I’m ready!” at 727-591-4959 for a chat about how to make this possible.

What do we do when our motivation just isn’t what it used to be?  When our intentions and goals haven’t turned out the way that we had hoped? When it seems pointless?

This episode shares three simple actions that regain motivation, focus, and practice self-compassion towards our current feelings and circumstances, and explains how our disappointments are reminders of what we are committed to.  Even though these actions are not complicated, they are not often implemented.

We ALL need the reminders of how to re-motivate ourselves and get back on track, without the shame or guilt.

Listen and remember there is nothing wrong with YOU, and everything wonderful about the healthy, vibrant life you are creating.  If you need encouragement, text me at 727-591-4959.  I’m here for it!

Some people understand that insulin impacts our metabolic health and weight gain, but many don’t understand how much it influences our inflammation, fat, cognitive function, heart health, and more.

This episode will educate you on everything you need to know about this highly influential hormone, and especially about the detrimental effects of chronically elevated levels of insulin that are related to our diet and lifestyle.

The good news is:  since these are illnesses directly related to our daily nutrition and lifestyle, we have the power to reverse them!

This is why I am so passionate about coaching people through mindset shifts, behavior changes, and eating habits!  If you ever want to talk through some of your challenges, text me at 727-591-4959.  Send me the word “talk”, and we can talk through some of your sticking points.

A study recently revealed that people who use the expression “everything in moderation” actually eat fewer vegetables and more desserts and soda than those who don’t adhere to that phrase.

As someone who used to practice “everything in moderation”, that was definitely true for me.  While some people can practice moderation, for some people it simply doesn’t work.

If you have nutrition or wellness goals, setting boundaries instead of practicing moderation will likely help you more.  Boundaries offer you a path to follow, and a way to course correct when needed.

Boundaries get a little more complicated when we feel unsupported, misunderstood, or even challenged by the people around us.  How do we honor ourselves in these situations?

Take a listen to find out.

If a weekly dose of encouragement and positivity would do you well, please text me the word “mindset” at 727-591-4959, and I’ll send you a quote each week!

If I could give you one piece of health advice for you, it would be this:   Focus on upping your fresh plant intake until you reach 6-8 servings a day.  Mix and match, find different colors and sources, and eat up! I am guessing that you cannot OVER eat veggies. Ultimately, you want to eat as many veggies as you can, and make sure half of them are green and crunchy.

Why?

Because the healthier our gut is, the healthier our immune system, hormones, and metabolism become.

Vegetables have hundreds or thousands of phytonutrients

that help balance hormones in the body.

Vegetables alone have the fiber needed to feed your healthy gut bacteria, which impact your immune function, hormone health, and metabolism.

Vegetables have minerals, which help reduce intestinal absorption of heavy metals, like lead.

Many vegetables help detoxify the body.

Vegetables protect your brain.

Vegetables help you burn fat AND work against weight gain.

This episode explains how veggies are able to do all of these things - and helps you hear how to eat more of them!

If you need a food template to help, text me the word “Food” to 727-591-4959 and I’ll send you the one I use.

Let’s go eat our veggies!

Stress actually can bring some incredible benefits, if we let it.  This doesn’t mean we discredit our stress, or hope for more -  it means we learn how to manage stress in a way that instead of breaking us down, builds us up to experience:

Resilience and grit are incredibly powerful and advantageous characteristics for us to develop, and this episode offers ways to do that while we learn to manage our stressors so we can see not only the negatives, but the positives as well.

To manage stress, we must find a way to get out of cognitive chaos or cognitive rigidity, and move to a place of cognitive flexibility.

You’ll hear practices that help you do that.  You can also keep your mind engaged by getting the same weekly mindset reminders I give myself! If you’re like me and need a dose of encouragement and positivity, please text me the word “mindset” at 727-591-4959.  I will add you to my personal monday mindset group and happily send you a quote each week!

Here’s to practicing inner and outer health, everyday.

Hormones, the chemical messengers that control almost every single bodily process you have, might be THE most important balance of your body.

Your hormonal system is a finely tuned, balanced machine. When it works well, we work well. And when it’s off, WE are off.  And because our body is so well-coordinated, an imbalance in one area can create a domino effect that we feel!  These effects result in lower quality of life for us, looking like fatigue, crankiness, weight gain, lower immunity, chronic conditions, and even disease.

What can we do about it?

Surprisingly, getting our hormones tested doesn’t always help, because the tests we have don’t measure the small imbalances that affect us on a daily basis - only the huge ones that need serious measures.

THE most common hormone imbalance of the 21st century is cortisol imbalance, followed by estrogen imbalances for women.  When one of these is off, it causes issues for many of our other hormones that dictate our appetite, energy, and inflammation.

This episode gives you straightforward strategies you can use to help put your hormones back in harmony.  When you focus on what you put IN and ON your body, and what you do WITH your body, you can see improvements in your hormones in as few as two weeks!

What are these strategies?

Activating your Vagus Nerve in simple ways throughout the day.

Practicing gratitude.

Avoiding xenoestrogens.

And what REALLY makes a difference is our nutrition.

You DO have a lot of control here.  

Text me the word “Food” at 727-591-4959, and I’ll send you the food template that has given me so much more freedom of choice AND better hormone levels at the same time.

Today’s episode explains HOW stress works in our bodies, and WHY it can cause so much havoc on your entire hormonal system, which then impacts your gut, immunity, weight, and more.

You’ll learn how the physiological response of your body creates an incredibly beneficial response to immediate threats, and why it’s not helpful for chronic stress like the ones we usually encounter.

You’ll learn six ways to promote the chemicals and hormones that help counteract the effects of stress, so tune in and find one that works for you!

Make sure you understand how stress DOES impact your weight by reading this myth-busting resource about weight loss, because you’ll want to know!

It’s not really the calories that impact your weight loss - it’s whether or not you are able to burn the fat you have stored on your body - and THAT is dictated by your blood sugar.

What is the relationship between blood sugar and weight loss?  How does blood sugar work?  What is it?  What does it impact and how?

This talk will explain all of that so that you walk away understanding how what you eat has a direct impact on your blood sugar, and how that turns into things like weight gain, metabolic illnesses, and increased risk of heart disease and diabetes.

You’ll also learn three ways you can improve your own blood sugar - what foods to eat, which not to eat, and WHEN to eat.

Expose four myths about weight loss that permeate our culture by getting the free resource linked here.  Make sure you aren’t believing a lie that is hurting your health, and start learning what you can do instead!

Thank you so much for your review, and be sure to send in topics you’d love to hear about to [email protected]

Stress is a normal part of life, and worrying is, too!

The problem is that when we chronically worry, we may be increasing our risk for all sorts of adverse health effects, like heart disease, anxiety, weight gain, and many more.  

This episode explains the body's natural response to stress, why chronic stress is so prevalent these days, as well as the difference between worry, concern, and rumination.  

You'll learn helpful tips to overcome worry, like:

- a simple framework to break free from feeling overwhelmed,

- three simple, mental shifts to increase your capacity to deal with stress

- three questions to ask yourself when you're stuck worrying

- how to distract yourself when you're in hypervigilant mode

- Dale Carnegie's formula for dealing with worry

We all need to learn the skills to handle stress well so that it doesn't negatively impact our health.  This episode gives you the tools to do it!