Why Mindset Matters

You started off 2021 with grand aspirations, right? You were determined to lose 20 pounds, have more energy, and fit into your “skinny” jeans again. But now that February has arrived where do you stand with those goals? If you’re like the majority of us, your fitness and diet plans have already waned or totally died down. Why is that?

It’s NOT that you lack motivation or aren’t able to do it. The problem is a) resolutions aren’t habits and b) you aren’t taking the time to create the correct mindset for fitness. How can you truly create a fitness habit if you haven’t changed how you think about fitness?

Shifting how you think has been shown to help people cope with addiction, depression, anxiety and more. So, why wouldn’t it help you reach your fitness goals?


To develop a fitness mindset, there’s something you should first understand – whatever...

Continue Reading...

Ditch Your New Year’s Resolutions, You Don’t Need ‘Em

Have you bailed on your New Year’s resolutions yet? I don’t know why we even bother with them. It’s nearly impossible to keep them. Did you know that 50% of US adults resolved to do more exercise and 48% said weight loss was their goal?1 It’s pretty much the same every year. And so is this sad fact. By mid-February, 80% of them give up.

Eighty percent!

So why do we still bother setting resolutions for ourselves on New Year’s Eve? They do not serve us well. I know it’s tradition, and while some traditions can be great, sometimes they’re just plain silly and unnecessary. Take Groundhog Day for instance. Cute, but why?

In the case of new year’s resolutions, I have a strong opinion against them. Because this tradition has too often become a stumbling block to the people I work with—mentally and emotionally. When they don’t keep a resolution, they feel like a failure. And they judge themselves harshly.

They become...

Continue Reading...

Ditch Hormonal Birth Control & Reap the Benefits

Hormonal birth control isn’t for everybody. While it can be extremely effective, there can be negative consequences with long-term use. Chances are if you’re reading this you’re concerned about those long-term negative consequences.

The downfalls of hormonal birth control include:

  • heart attack
  • stroke
  • blood clots
  • skin changes
  • breast changes
  • long-term cancer risk
  • estrogen dominance
  • hair loss
  • effect on libido

And if you’re over 35 and/or a smoker you run the risks of:

  • blood clots
  • vein inflammation
  • breast cancer
  • migraines (sometimes with aura)
  • high blood pressure
  • heart problems
  • diabetes
  • liver disease

This doesn’t begin to cover the increased chances of depression, suicidal ideation, and mess of hormones this kind of birth control can create. So, what’s a woman to do? How can you protect your health while still being in control of whether you get pregnant or not? Luckily, the answer is easier than you think.

Why Non-Hormonal Rocks

Besides being...

Continue Reading...

Coffee & Your Hormones

Ladies, it’s time to have a serious talk about coffee. Are you one of those women who can’t get the day started without a cup (or two) of coffee? Do you need a jolt of caffeine around two or three o’clock every afternoon? I get it. Between work, kids, significant others and covid, you have a lot going on and exhaustion seems to follow. The thing is, (and this might be difficult to hear), for some of you, drinking coffee may be contributing to big problems when it comes to keeping your hormones balanced.

Is Coffee Bad?

You’ve probably seen or heard about the studies that show that coffee is full of antioxidants and polyphenols or that it can help prevent cancer, diabetes, depression and more. It’s true, coffee DOES have health benefits. However, that doesn’t mean every coffee drinker will benefit. And it doesn’t mean that drinking a lot of it will be a good health building strategy.

Think about how you feel after a cup of joe....

Continue Reading...

Upgrade Your Health By Practicing Gratitude

Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express  gratitude for.” ~ Zig Ziglar

The holiday season is upon us – clearly it’s the happiest time of the year, right? For some, yes… but if you’re one of the people whose holiday seasons are occasionally dampened by stress, sadness or anxiety… not so much. And it’s not only those coping with depression or anxiety who are affected this time of year; some of us also have to deal with intense family relationships or might just get more stressed than usual during the holidays (and really, who wouldn’t with everything going on?). The point is, for some people, wine and therapy may seem to be helpful during this time.  But, for all of us, there is something that we can easily incorporate into our routine that may help improve our mental AND physical...

Continue Reading...

Stress, Gut Health & Weight Loss Resistance

If you’re here, chances are you’ve been trying or have tried in the past to lose weight unsuccessfully. Chances are you tried adjusting your diet, exercising at least 3 times a week, and attempted to get more sleep, and yet the weight just wouldn’t budge. If that’s the case, I have news for you – there are other factors that contribute to stubborn weight loss resistance than diet and exercise, with stress and an unhealthy gut being two of the biggest. What does that mean? It means with a few changes, your weight loss struggles could soon be over.

The Basics of Gut Health

The gut is an incredibly complex system filled with millions of bacteria – some “good” and some “bad” – and when the bad outnumber the good, your gut becomes unbalanced, which can have an impact on your body and weight, and can cause numerous health issues.

If you are suffering from a gut imbalance you could be dealing with:

  • Weight...
Continue Reading...

How to Ease the Back to Work Covid Anxiety

Covid-19 is still lingering but for many, it’s time to return to work and school. Not surprisingly, returning to semi-normal life in the midst of a pandemic can cause some anxiety. What if you or your child get sick? How do you manage to stay healthy around groups of people? What happens next?

These questions and this anxiety are perfectly normal responses to the ways Covid-19 has changed the world. But there are ways you can (and should!) manage your (and your family’s) anxieties so they don’t overtake you and become something bigger. (Ways that don’t include taking anxiety medicine!)


The very first thing you should do? Recognize that your fears are valid. It’s a scary time and it’s okay to have worries. Recognizing your fears are valid will enable you to face them.

Next, remember the 4 W’s: wear your mask, wash your hands, watch your distance (aka the 6 ft rule), and walk away (don’t stay in large groups of people for...

Continue Reading...

4 Ways to Defuse Household Tensions While Self-Isolating

Photo via Pixabay

Has your family been staying in self-isolation since the initial headlines about the COVID-19 pandemic? If so, everyone in your household might feel like their patience is finally running out, even if you can feel a sense of normalcy returning. It can be tough to keep everyone in a good mood under such difficult circumstances, and you may be struggling to come up with solutions. Here’s how to defuse household tensions and promote overall health and wellness for your entire family, while continuing to follow social distancing guidelines.

Addressing a Negative Atmosphere

Does it feel like the energy in your home has become stagnant and negative since the beginning of the pandemic? If so, your family might be cranky, irritable, and quick to criticize each other when something goes wrong. Sometimes, simply sprucing up your environment can help to eliminate this issue.

Create a more positive atmosphere by encouraging everyone to pitch in and...

Continue Reading...

How Stress Creates Female Hormone Imbalance

Don’t let this happen to you!

Stay at home. Shelter in place. Quarantine. Lockdown.

Cook. Clean. Work. Home-school. Work. Cook. Clean. Work.

There are so many moms in similar situations right now – trying to work from home, keep up with the cooking, cleaning, and home-schooling (I get it! I have 3 school-aged kids) during this pandemic. It’s super crazy most days, a bit overwhelming at times, and definitely a different kind of “stressful” than we are used to. Right?

I was talking with a client several months ago (well before all of this coronavirus madness), and she shared with me that she felt like as soon as she had turned 45, her hormones were “making her crazy” – she felt like she was snapping at her 9-year-old daughter more often, about things that would never have been a big deal in the past. This type of short fuse was always worse right before her period was due, but lately, it seemed like her mood, energy, patience, and mind...

Continue Reading...

Biohack Your Way to Better Sleep

When’s the last time you woke up without an alarm? When’s the last time you woke up feeling refreshed and energized for the day ahead? If you’re like the majority of Americans, the answer to both questions is probably “not in a very long time”. At least one-half of American adults say they suffer from insomnia and two-thirds say they get less sleep than the recommended seven to nine hours of sleep a night. So, what’s the solution?

No, it’s not sleeping pills! Nearly nine million Americans report using prescription sleeping pills, but those come with a laundry list of side effects. Plus, they mask the underlying reason you can’t sleep in the first place. There are MUCH better ways to get the sleep you need.

Are you ready to sleep better? 


Our lives are a constant repetition of hustle and go. We never stop and slow down and it affects our sleep. What’s the big deal about that? The big deal...

Continue Reading...

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.