Small Daily Habits

In this empowering episode of Small Daily Habits, we’re diving into what it really means to release the weight of your past and show up for the version of yourself that deserves better. 

Whether it’s old habits, past failures, or the limiting beliefs that keep whispering “you can’t,” summer is a great time to take back your control.

This isn’t about proving anything to anyone.  

It’s about healing, growing, and evolving just for YOU.

If you’ve ever felt stuck in cycles that don’t serve you, this episode is your invitation to move forward with power, grace, and purpose.

Let’s dive into becoming who you’re meant to be.

Tune in now and share with someone who needs this reminder today.

PS: It's my last episode until Friday August 29th. Keep in touch this summer by joining my" target="_blank" rel="noopener noreferer"> email list and following me on social media.

Show notes

Join my June 2nd Round (Coupon code MAY50 expires 5/31. Use today to save $50)

Shift Your Mind to Crush Your Goals Blueprint

Feeling stuck in your health and fitness journey?

You’re eating well, exercising, and doing all the “right” things but the scale won’t budge, your energy is low, and progress feels impossible.

If this sounds familiar, you’re not alone!

In this episode, I’ll discuss exactly why plateaus like this occur in midlife and, more importantly, how to overcome them.

We dive into powerful strategies like carb cycling, intermittent fasting, strength training, and stress management to learn how to reset your metabolism and finally get YOU the results you desire.

Tune in now and get ready to push past that stubborn plateau once and for all!

Just a heads-up...this is a re-upload of Episode 20. I originally aired it a few months ago, but it was recently brought to my attention that the wrong clip went up, and it was only a minute long. This is the full episode.

Please note: it was recorded during week 5 or 6 of my FASTer Way journey, so some references may be outdated. As of the end of May, I’ll be 4 months in—so don’t let the timeline throw you off!

Show notes

Break through your plateau

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Are you over 40 and feeling like something’s just not right?

Fatigue, mood swings, stubborn belly fat, or feeling like your labs are “normal” but you don’t feel normal?

You are not alone and you don't have to suffer!

In this powerful episode of Small Daily Habits, I sit down with hormone health expert and founder of the BHRT Training Academy, Donna White, to unpack the truth about bioidentical hormone replacement therapy (BHRT) and how it can transform your health in midlife and beyond.

In this interview Donna:

💗Shares her personal hormone journey from burnout to balance

♀️Breaks down key hormones women need to understand such as estrogen, progesterone, testosterone, cortisol, thyroid and insulin

✅Clears up the confusion around “normal vs optimal” lab results.

🤯Teaches us her 4-step proven Hormone Makeover Method

❌Debunks common myths around menopause and hormone therapy

💪🏻Shares lifestyle shifts that support hormone harmony

Whether you’re perimenopausal, post-menopausal, or just starting to notice the changes, this episode will help you advocate for yourself, understand your body better, and discover the small daily habits that lead to BIG health breakthroughs.

Tune in!

Show notes

BHRT Academy

The Hormone Makeover Website

The Hormone Makeover Book

Join my next round to balance your hormones

In this heartfelt Mother’s Day episode, I share a loving tribute to moms everywhere who pour themselves into others and often put themselves last.

As a mom of three and a wellness coach for women, I know firsthand the emotional and physical toll motherhood can take on the body and mind. This episode is your gentle reminder that moms NEED and DESERVE rest, joy, boundaries, and self-care not just on Mother’s Day, but every day.

I share simple, powerful ways to support the moms in your life as well as yourself, through daily habits that nourish the body, mind, and spirit.

Whether you ARE a mom, love a mom, or are raising daughters who may someday become a mom, this episode will fill your heart and inspire you to make self-care a priority, starting today. In this episode, you’ll learn:

• How to express meaningful appreciation to the moms in your life
• Why rest and relaxation are not luxuries but necessities
• Easy ways to promote healthy habits as a family
• How to set boundaries and protect your energy
• Practical ways to support your mental health and schedule joy
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🎁 Mother’s Day Bonus!

Mother's Day Brunch Guide

Join me in my next FASTer Way Round

Show notes

Ready to ditch the burnout and start feeling better in your body? My next round of FASTer Way to Fat Loss is kicking off May 19th! Join us for a 6-week journey to balance your hormones, build strength, and boost energy with sustainable daily habits. While you are at it invite your mom or a mom friend!

🎧 Stay tuned until the end for a sneak peek at what’s coming next week. Let’s celebrate moms differently this year! 

Happy Mother’s Day!

Feeling overwhelmed by meal planning, grocery shopping, and food prep?

I've got you covered!

In this episode of Small Daily Habits, I share time-saving strategies to help you simplify your weekly food prep routine.

You’ll learn how to:

• Take inventory to avoid waste and stretch your grocery budget

• Use online ordering and delivery to reclaim your time

• • Prep ingredients in under an hour to ease weekday meals
  • Create a sustainable weekly routine that actually works for YOU and your family

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  Whether you’re cooking for a family or just yourself, this episode is packed with practical tips to help you feel organized, less stressed, and in control of your meal prep. Plus, I share how the FASTer Way meal plan makes healthy eating even easier.

Ready to make meal planning one less thing to worry about? Tune in now, and grab your free 5-Day Sample Meal Plan!

Show notes

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How does a busy 47-year-old perimenopausal woman go from feeling like her body is working against her to dropping 15 pounds and 10 inches, gaining lean muscle, sleeping better, and feeling stronger than ever in just 12 weeks?

In this powerful follow-up to Episode 19, I’m pulling back the curtain on the second half of my journey so far with the FASTer Way to Fat Loss and sharing exactly what happened between weeks 7 through 12.

If you're navigating midlife changes, hormone imbalances, or stubborn belly fat, this is your behind-the-scenes look at how sustainable, science-backed habits can totally transform your body, energy, and mindset.

Here's what you'll learn:

• The FASTer Way strategies I continued to use during this leg of my journey

• What makes the FASTer Way VIP program so unique and effective

• The truth about fat loss in perimenopause and what really works

• What progress really looks like (and why your journey doesn’t need to look like mine)

Whether you’ve been considering joining my next round or just need some midlife motivation, this episode is packed with honest insight, practical strategies, and encouragement to take the next step.

This isn’t just about losing weight, it’s about reclaiming your energy, strength, and confidence one habit at a time.

Episode 19 Part 1
Show Notes

Link to join my next round

Menopause isn’t the end of your story.  In fact, it’s just the beginning of a whole new, powerful chapter in the story of your life. 

In this week's episode, we’re flipping the script on what it means to go through menopause. If you’ve ever felt dismissed, overwhelmed, or stuck in your body during this season of life, this conversation is for you.

We’re talking about how to reclaim your energy, confidence, and body one small daily habit at a time. From mindset shifts to movement and nutrition, I’m sharing practical tools and personal reflections to help you feel empowered along this journey.

Whether you're in peri or post menopause you’ll walk away feeling seen, supported, and fired up to take back control of your health and happiness.

Ready to take the next step?

Join my 6-week FASTer Way to Fat Loss program and learn how to fuel your body, balance your hormones, and lose stubborn belly fat in a sustainable way. No gimmicks, just results!

Or maybe you need a little motivation to move more? Jump into my StepBet game, a fun, accountability-based challenge that gets you walking consistently and feeling accomplished.

Tune in and then check out all the details in my show notes.

Think fat-burning only happens in the gym?

Think again. In this episode, we uncover the secret to torching calories all day long. The best part? No extra workouts required.

It’s called NEAT (Non-Exercise Activity Thermogenesis), and it just might become your new favorite thing.

Tune in to learn how small tweaks to your daily routine can lead to big results, without breaking a sweat (literally).

I've got some fun incentives to get you moving too.

Tune in!

Show notes

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Join my Step Bet Game

Join my 5 Day Belly Blast

Did you know that the cleaning and personal care products you use on a daily basis could be disrupting your hormones?

We often look to our diets, exercise routines, and stress management strategies when talking about regulating hormones but what about our environment?

In this episode of Small Daily Habits, we’re discussing toxins lurking in traditional cleaning supplies and how this impacts your health and more specifically, your hormones.

We don't have control over everything in our environment, but we at least have control over what we bring into our homes.

Join me as we explore simple swaps and natural alternatives to detox your home and create a safer haven for you and your family. I’ll share 4 simple steps to make the process easy and share my favorites so you can clean smarter, not harder.

Tune in and take the first step toward creating a more toxin free home.

Show notes

EWG app

EWG Study

Share your swaps and tag me on IG

Norwex Website

Norwex Video

Are you struggling to lose belly fat?  Tried intermittent fasting and not seeing the results you expected? Or afraid to even give it a try because you are unsure if it's right for you?

Many women unknowingly make common mistakes that can stall progress, impact hormones, and leave them feeling frustrated.

In this episode of Small Daily Habits, we’re breaking down the biggest intermittent fasting mistakes women over 40 make and more importantly, how to avoid them.

From fasting for too long to skipping key nutrients, we’ll cover practical, science-backed strategies to help you optimize your health routine for YOUR unique needs.

Whether you're new to intermittent fasting or looking to refine your approach, this episode will help you create sustainable, healthy habits that actually work. We’ll cover:

🔹 The top mistakes sabotaging your fat loss goals

🔹 How to balance fasting with your hormones

🔹 Simple adjustments to make intermittent fasting work for you

Tune in and start seeing results!

👉 Don’t forget to subscribe and leave a review if you found this episode helpful!

Show Notes

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Take the Quiz/Get the IF Guide

The guide will be sent once you take the quiz that way you get the information that is geared toward the protocol that best suits you.

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