Wellbeing isn’t just a personal pursuit — it’s a foundation for how we show up and lead in the workplace. In this episode, we explore how to recognize when your own well-being may be at risk, how to identify stressors across the six dimensions of health, and what actions fall within your control or influence.

You’ll learn practical tools to:

•Spot triggers and protect your well-being before burnout hits.

•Take intentional actions that support whole-person health.

•Role model sustainable wellness behaviors as a leader.

•Foster environments where asking for help is not only safe, but encouraged.

Because prioritizing wellness at work isn’t just about feeling better — it’s about creating the conditions for everyone to bring their whole selves, and their best impact, to what they do.

You’re tracking, you’re consistent, you’re showing up… but the scale won’t budge, or progress feels slower than it should. Chances are, it’s not the meals you plan — it’s the hidden calories you don’t even realize you’re consuming. In this episode, we’re shining a light on the silent roadblocks that sneak into your day: from bites of kids’ food to the pour of olive oil that turns into a glug. This isn’t about restriction — it’s about awareness. Because when you see them, you can account for them, and keep building momentum without obsession.

If Mondays always feel like a “reset,” it’s time to rethink how you approach the weekend. In this episode, I’m breaking down the weekday vs. weekend trap that keeps so many of us stuck in the cycle of being strict Monday–Friday and spiraling Saturday–Sunday.

You’ll learn how to:
• Reframe weekends as part of your progress, not an exception to it
• Build anchor habits that keep you consistent without being rigid
• Balance flexibility and structure so you stop starting over every Monday

Consistency has 7 days. When you win the weekend, you keep your momentum all week long.

If your life feels like a blur of alarms, drop-offs, packed lunches, sports schedules, and endless emails… you’re not alone. This “chaos season” shows up for all of us, and it’s easy to let it pull you off track. But what if the overwhelm could actually become an opportunity to reset?

In this episode, I share my own messy, very real transition back into corporate life while juggling coaching, family, and a full calendar — and how that chaos forced me to create structure that actually works. 

Because waiting for life to slow down isn’t the answer. Momentum comes from building habits and structure that carry you through the chaos.

This week we are taking a Momentum Moment that might just be the wake-up call you didn’t know you needed.

We’re calling this one: “Mirror Moment.”

Because at some point, you’ve got to get real with yourself about the gap between the life you say you want—and the life your daily habits are building.

In this no-fluff episode, I’m inviting you to pause and ask the two questions that changed my own journey forever:

What level of effort am I currently giving?
And what level of effort am I willing to give?

We’ll talk about what it means to match action to ambition, and I’ll share one of the biggest mirror moments of my own journey.

This episode isn’t about perfection. It’s about alignment.
It’s not about shaming. It’s about ownership.
And most of all, it’s about waking up to your power to shift things—starting now.

If you’ve been stuck, waiting for the “right time,” or wondering why you’re not getting closer to the version of you that you know is possible — this one’s for you.

We’ve been told the scale is the ultimate measure of success. But here’s the truth: what you’re made of matters far more than what you weigh.

In this episode of Momentum Vitamins, I’m breaking down why body composition beats the scale every time. You’ll learn:

• Why scale weight is often misleading (and what it doesn’t tell you)
• What body composition really means and how to track it
• How building lean muscle transforms your metabolism, energy, and physique — even if the number on the scale doesn’t move
• Practical ways to shift from chasing a number to building a body you feel strong and confident in

If you’ve ever let the scale dictate your mood or your progress, this conversation will help you step back, focus on the inputs that truly matter, and redefine what success looks like.

Discover why body composition BEATS the scale weight every single time.

Here's a fun secret, NEAT is the unflashy hero of your fitness journey. These small, everyday actions—walking to the mailbox, dancing in the kitchen, pacing while on the phone—can make up 15–30% of your daily energy output.
In this episode, I’ll show you how to boost NEAT without overhauling your life, so you can stay consistent, reduce stress, and keep momentum rolling—even in the busiest seasons.

Today’s episode picks up where we left off with personal boundaries—and zooms in on one of the most common places they’re tested: food environments and social pressure.

If you’ve ever said “no thanks” at a party and suddenly felt like the buzzkill, this one’s for you.

Inside, we unpack:

• Why choosing yourself isn’t rude—it’s respect
• Scripts for handling food pressure with kindness and confidence
• A powerful client story on perfectionism, people-pleasing, and taking ownership
• The shift from explaining your choices… to standing in them

Because what might look like discipline to others?
Feels like freedom to you.

🎧 Press play and get the language, mindset, and momentum to live your goals out loud.

Most of us don’t struggle because we don’t know what to do for our health. We struggle because we won’t protect the space to actually do it.

This week on Momentum Vitamins, we’re diving into a topic I live, coach, and fiercely believe in: personal boundaries.

Inspired by a real-life client story, this episode unpacks what happens when we let other people’s plans override our own—and how reclaiming your space, your schedule, and your standards is the most loving thing you can do for yourself.

If you've ever felt guilty for choosing yourself, worried about being “too much,” or struggled to stay consistent when life gets busy… this one’s for you.

Because boundaries aren’t rude.

 They’re required—for growth, for peace, and for becoming who you’re meant to be!

This week on Momentum Vitamins, we’re changing it up — and I couldn’t be more excited!! You hear a lot from me as a coach... but today, you’re getting a powerful perspective from the other side of the table.

Have you met a person, or worked with one, and thought WOW you just inspire me?! For me, it’s  Rhonda — She’s a client, fellow engineer, and a dear friend who’s walking proof that it’s never too late to take back control of your health, your energy, and your life.

In this deeply honest and inspiring conversation, Rhonda shares why she finally is getting selfish to prioritize her health, tools and systems that have helped her build her own momentum, and how focusing on her wellness has inspired healing in her broader deep health! 

We talk about food scales, Instapots, resistance bands, and the now-famous Food Dresser (yes, she’s the one!). But more than anything, this is a story about alignment — and how clarity, consistency, and community can transform your entire ecosystem.

Whether you're at the very beginning of your journey or looking for a reminder that change is always possible, this episode will leave you motivated, equipped, and ready to build your own version of momentum.

Rhonda, thank you for sharing your journey so openly. This one’s a true gift ♥️.