​Wellness Blogs 

weigh the banana WEIGH THE BANANA The Importance of Knowing Weigh the banana. Yep. I said it. Put the banana on the food scale. Because one of the simplest things you can do when you're trying to lose weight—or maintain the weight you've worked hard to lose—is know how much you're actually eating. Not guess. Not eyeball. Not assume. Know. And before anyone thinks I've declared war on bananas, let me be clear: This isn't really about the banana. It's about awareness. “ZERO” DO

Make your Bed Make Your Bed: The Art of Starting Your Day Successfully How doing one small thing can set you up for success Make your bed. That's it. That's my groundbreaking health and wellness advice for today. 😂 Okay, maybe there's a little more to it than that. When we talk about improving our health, we tend to go BIG. We're going to start exercising five days a week. We're going to meal prep every Sunday. We're going to drink all the water, eat all the protein, get eig

Pause 💜 THE POWER OF PAUSING Sometimes the healthiest thing you can do is absolutely nothing. For a minute, anyway! When was the last time you simply paused? Not because your phone died, your internet went down or you were waiting for the microwave to finish. I mean intentionally PAUSED. Stopped what you were doing. Took a breath. Checked in with yourself. Maybe even asked yourself what you actually needed at that moment. We live in a world that encourages us to keep going.

Why? WHY AM I NOT LOSING WEIGHT?! No, I am not talking about me this time! 😂 But I hear this question ALL THE TIME. “I’m eating healthy.”“I’m exercising.”“I’ve been really good.”“Why am I not losing weight?!” And my first response is usually: Let’s take a look. Not because I don't believe you. Not because you need another crazy diet. And certainly not because I think you need to eat 900 calories a day and exercise for two hours. But sometimes what we think we are doing and w

The choice your make today...... Future You Is Watching What if the choices you make today became a love letter to the person you'll be tomorrow? The other day I caught myself thinking about the future. Not next week.Not next month.Not even next year. I found myself wondering what life might look like when I'm 75 years old. Will I still be walking? Traveling? Playing with grandkids? Getting up off the floor with ease? Carrying my own groceries? Living independently? Laughing

Intention You Don't Need More Time...You Need More Intention "I just don't have time." Have you ever said it? I have. In fact, if we're honest, most of us have used that phrase more times than we can count. "I don't have time to exercise." "I don't have time to meal prep." "I don't have time to read." "I don't have time to slow down." But one day I stopped and asked myself a hard question. Is it really a lack of time...or a lack of intention? Because the truth is, we all wake

Calendar What Does Your Calendar Say You Value? Take a moment and answer these questions. What matters most to you? Most people answer pretty quickly. "My health." "My family." "My faith." "My relationships." "My sleep." "My peace." Those are wonderful answers. Now... Open your calendar. Not the one in your head. The real one. The one on your phone. The planner on your desk. The appointments you actually keep. Because here's a truth that stopped me in my tracks one day. Your

Stop Waiting Stop Waiting to Feel Like It "I don't feel like walking." "I don't feel like cooking." "I don't feel like tracking my food." "I don't feel like going to bed early." Sound familiar? If you're waiting until you feel like it, you may be waiting a very long time. Here's something I want you to hear today... Nobody feels like it every day. Not me. Not your neighbor. Not the person who seems to have it all together. Not the person who has lost 100 pounds. Not the marat

Its not what you know It's Not What You Know... It's What You Do The other day I had one of those honest conversations with myself. Not the kind where I make excuses. Not the kind where I tell myself I'm "too busy." A real conversation. I grabbed a notebook and made two columns. What I Know and What I Actually Do. It was eye-opening. I've been coaching health and wellness for more than 25 years. I've maintained a 65-pound weight loss for over two decades. I've written a book.

Turn it UP! Turn Off the TV... Turn Up the Music The Simple Change I Didn't Know I Needed A couple of weeks ago, I made one little change that has completely shifted the feeling in my home. I turned off the TV and turned on the tunes. I have always been someone who likes background noise. For years, that background noise was usually a television show I had already seen a hundred times. I wasn't really watching it. It was just...there. Then one morning I decided to start my da

Could you do more? No… Really. Are You Doing Everything You Need to Do to Lose Weight? There are days when I catch myself thinking, “I’m doing everything right. Why isn’t the scale moving?” Maybe you’ve had those thoughts too. The funny thing is, after 25 years of coaching, I know better. I know the questions to ask. I know the habits that matter. Yet every once in a while, I have to pause and take an honest look at myself. Am I really drinking enough water? Have I been as co

Choose~ Powerful Word Choose: The Most Powerful Word in Health and Wellness What is the most powerful word in health and wellness? Some people might say motivation. Others might say consistency, discipline, habits, nutrition, or exercise. I disagree. I believe the most powerful word is choose. Every single day, we are faced with hundreds of choices. We choose whether to hit the snooze button or get up and move. We choose what goes into our grocery cart. We choose whether to d

Focusing Are You Focusing on the Right Thing? Last night during our in-person gathering, something came up that stayed with me. We were talking about health, goals, follow-through, and the things that keep us moving forward—or make us feel as though we are failing. The conversation reminded me how often we become so focused on reaching one specific number that we completely overlook everything else we are accomplishing. Maybe it is a number on the scale. Maybe it is a clothin

Smart plan Smart Planning for Better Decisions: Mastering Decision-Making Planning Techniques Making decisions can feel overwhelming at times. Whether it’s about your health, career, or personal growth, the choices you make shape your future. I’ve learned that smart decision-making planning techniques can transform how you approach these moments. When you plan thoughtfully, you gain clarity, reduce stress, and increase your chances of success. Let’s dive into how you can harn

Let' return 1st steps You Don't Need Another Restart — You Need a Return How many times have you told yourself: "Monday I'll start over." "Next month will be different." "After vacation." "After the holidays." "When life settles down." Most people spend years restarting. And every restart feels exciting. New planner.New program.New workout.New diet.New promise. For a few days, maybe even a few weeks, everything feels possible. Then life happens. A stressful day. A missed work

Healing environments You Can't Heal in the Same Environment That Keeps Triggering You One of the hardest truths about health and wellness is this: You can't keep surrounding yourself with the same triggers and expect different results. That doesn't mean your environment has to be perfect. It doesn't mean you need to move, quit your job, replace your family, or throw away everything in your kitchen. But it does mean you need to take an honest look at what is constantly pulling

division Healthy Eating Isn't Hard — Unlearning Is One of the biggest misconceptions in health and wellness is that people struggle because healthy eating is difficult. I don't think that's true. At its core, healthy eating is actually pretty simple. Eat more vegetables. Eat enough protein. Drink water. Pay attention to portions. Limit highly processed foods. Move your body. Get enough sleep. None of those concepts are complicated. So why do so many people struggle? Because h

reflection Celebrating the Journey Instead of Criticizing the Road Every year on my birthday, I give myself a gift. Not a present wrapped in pretty paper. I give myself the gift of reflection. For many people, birthdays become a time to focus on all the things they didn't do. The goals they didn't reach. The weight they didn't lose. The projects they didn't finish. The promises they made to themselves but somehow left behind. I have learned that approach doesn't serve me. At

Protein Rich Why Protein Changes Everything After 40 There comes a point where health stops being just about weight loss. After 40, your body starts asking different questions. Can you maintain muscle? Can you recover well? Can you keep your energy steady? Can you stay strong, balanced, mobile, and independent as you age? And one of the biggest pieces of that conversation is protein. Not protein bars. Not trendy shakes. Not “gym bro” nutrition. Real protein. Enough protein. C

Its the little things It’s the Little Things You’re Ignoring The Hidden Habits Slowing Your Progress Most people think it’s the big things holding them back. The workouts.The meals.The plan. But it’s not. It’s the little things. The “Extras” You’re Not Counting A bite here. A taste there. A handful of this. A sip of that. Individually? No big deal. But over the course of a day… a week… They add up. And now you’re wondering why nothing is changing. The Time You Don’t Realize Y