I make a lot of car analogies in my coaching.
So I consider this week, prep week.  Just as you get your car ready to go on a long road trip, this week I am getting you ready for your 2024 journey.
Come along for the ride as I ask some powerful questions that will help you choose your position in the car, your destination and make you realize that you are in complete control of your journey.

I don’t want anyone sitting around letting their fear dictate how they’re going to show up in their life. That’s my tagline...

It is fine to be afraid, but let’s stop letting the fear dictate how we show up. There was a quote I recently heard.

“Faith and fear both demand for you to believe in something that you can’t see.” if you can’t see it, you might as well go with faith.  

every. time.

Listen to learn the 5 things I quit fearing and the 5 things I learned to have faith in that helped me heal my relationship with food.

I'm going to be honest with you. December raises my anxiety level. The end of one year, the start of another, the holidays, the expectations... it all weighs on me.

But then I remember this statement.

“You get to take 100% responsibility for your life and the way it turns out.”

When I first heard this statement it was a game-changer for me. I let the words sink in and I could feel the power and confidence building inside me. There was no more blaming other people or circumstances for how things turned out for me.

So, I am sharing with you the 8 questions I ask myself daily to keep me focused, centered, and content, while still moving forward each day and making progress on my goals.

When I work with my clients we talk a lot about goals and priorities.
Then we talk about how often our priorities related to health and well-being (big rocks) are not treated like a priority.  Once we start filling the day with all the medium and small rocks (let’s admit, it’s easy to get quick fixes from those little rocks) there is no room in the jar for what is truly important to us.

What are your big rocks?
How do they fit into your schedule each day?

Do you ever suddenly find yourself down the rabbit hole of negative self-talk?

Maybe you’re telling yourself “I’m not good enough” or “I’ll never reach my goals.”

Do you ever ask yourself, “Are these thoughts serving me?”

I can almost guarantee, they’re not.

In this episode, I talk about our brain’s negative noise.
Negative noise tells us negative things about our lives, self, and the world. I discuss how to identify negative noise so that you can process it. Some negative thoughts get lodged into our minds and we don’t even realize it, but there are ways to counteract this and program our brains to lead the lives we want.

You are a liar!
You will have more conversations with yourself than with anyone else in your lifetime.  And I want to challenge you to prove to me that you are not a liar ( at least sometimes) when you talk to yourself.

For example, you’re about to skip the gym, again.

At that moment, you might be telling yourself...

"It doesn’t matter anyway."
"I’ll never get to where I want to be.”
"I will never change and be a person that goes to the gym consistently."

In THAT moment, I want you to identify the lie that you are telling yourself.  The statement that does not feel helpful to you. I want you to ask yourself one critical question.

Is that true?

Let’s say the thought you chose is “I’m never going to get to the level of strength I want to be at.”

Is that true? Do I know for sure that’s true? Is there ANY evidence indicating that it isn't true?

Maybe it is possible that you can get as strong as you want,

Maybe there is a world where you can make this change.

Maybe you need to settle on a neutral statement, like "I don't know with 100% certainty that this thought is true." and see where your brain goes from there. 
Listen and learn more.

No one wants to feel uncomfortable. In fact, your primitive brain purposefully steers you away from it in order to "protect you."

But when you take small steps to master the skill of discomfort tolerance you can stop running away from your goals - feel the discomfort, move through it, and meet the person you would like to become on the other side.

There are 3 types of eating - Habit Eating, Emotional Eating, and Intentional Eating. Members in my CRAVE! membership group and my 1:1 coaching learn the differences about each of these and they get to decide how they want each to be a part of their life.

Today, I am sharing with you facts about Habit Eating and ways to eliminate it from your daily activities.

Click below for the worksheet that is mentioned in the podcast
Habit Eating Worksheet

You've been there - left a tough meeting, your child is having a tantrum in public, you feel that life has gotten the better of you and the vision of sitting down with a pint of ice cream is looking oh so good.
Before you reach for the ice cream, try this 2-minute breathing exercise. It will give you the space to remind yourself who you want to be and that you have a choice in how you respond to your life. 

Amid the whirlwind of conflicting thoughts, there is a simple truth. It’s OK, even normal, for two conflicting feelings to be present at once. Even more importantly, if you add a simple “and” between the two opposing emotions, you immediately give each their equal space and regain balance and control.

Here’s the magic in action:

I am scared AND I have hope.

I am sad AND okay at the same time.

I am afraid AND resilient.

I am anxious AND moving forward with optimism.