Welcome to my Blog
I write a new blog almost daily! Feel free to comment, share, and connect with me! I love hearing from my readers!
Welcome to my Blog
I write a new blog almost daily! Feel free to comment, share, and connect with me! I love hearing from my readers!
I hope one day you believe you can eat whatever you want when you want with no limits
I hope one day you believe your body is amazing and powerful at any size and shape
I hope one day you believe that there is no validation greater than that which comes from within
I hope one day you believe that you are defined by what’s inside of you and how you radiate that out
I hope one day you know that giving yourself the opportunity for freedom gives you more control than any restriction ever could
I hope one day you wake up and choose what YOU want for your life, your body, and all of your goals
I hope one day that because you know all of these things, you finally start to choose only the foods, movement, words, thoughts, and beliefs that make YOU feel your absolute best
And every choice will be fueled by pure love for your whole self, and create real freedom and presence within you when you do
YOUR BODY WILL ALWAYS LOVE YOU. YOU JUST HAVE TO LOVE HER BACK!
When you give your body & mind space to recover they will always come back stronger for you!
Sometimes it’s hard though, to let the body adjust as you make changes
Especially if you’re in the phase of improvement season & gaining some weight or even intentionally changing your lifestyle which might lead to weight gain
But it’s important to remember that as you care for your body, she needs time & space to care for you!
Let her grow, let her find a new normal, let her get comfortable
Fighting her is the LAST thing you need to be doing
If you had some binges or overeating days, don’t punish yourself, instead work on your mind
If you don’t always love what you see in the mirror, don’t try to change everything to fit a “better” mold, focus on gratitude for what your body does for you
If you don’t like the way your clothing fits, don’t be hard on yourself & call yourself a failure, just know that it is temporary & even if it isn’t, you can donate & buy new
If your body isn’t giving you the health you’re working so hard for, don’t give up & say nothing works, reframe your thoughts to believe in your body’s ability to respond & heal. Make sure you’re really doing everything you can for her
If you find yourself comparing yourself to all the other girls who “don’t have these problems” remember that everyone is always learning about themselves & growing in some way shape or form & your own truth is ALL that matters
If you feel like you’ll never be lean, tight, or on stage again remember that there is so much more to life than that & your health, or your building phase is required to come back better
She is not fighting you
She is not holding you back
She is not your enemy
But maybe you are fighting her, holding her back, & acting as her enemy
It’s ok to take a step back! I did & I’m so happy I did. I love my body in new ways, learned more about her, & now she is responding so well to being back on a prep!
YOU ARE GOING TO BE FINE! Trust & Let Go!
Need support post-show? Want to feel amazing about yourself no matter what? Contact me now & we’ll see if & how we can work together to make that happen❤
What a shame that I spent years loathing;
the legs that allowed me to jump, run, play, and stand
the tummy that allowed me to receive nourishment, transport nutrients to my cells and throughout my body, and support my ability to stay present making memories
the arms that provided me opportunities to catch, throw, right, lift, cuddle, hug, squeeze, and do the wave
the chest that keep me comfortable when jumping rope, allow me to rarely have to wear bras, and don't make me too sweaty
the shoulders that helped me play the sports I love, patiently hold things up for people, and do the biggest stretches every morning
the body that supported me in everything I did, kept me healthy, kept me safe, and fought with me
the body that worked with me, trusted me even when I didn't always trust her, and moved me forward in life
the body that has grown with me, seen the things that I have seen, experienced the things I have, and endured what I have
the body that allows me to cry, laugh, love, and have an epic human experience
I have said horrible things about my body and to her. I have wanted to morph her, change her, even replace her. I have questioned if she was beautiful enough, strong enough, fun enough, coordinated enough, healthy enough, lean enough, fat enough, muscular enough, hot enough, worthy enough.
I have treated my body in incredible ways and horrible ways and yet she exists to hold me and support me as a soul having this physical journey.
It has taken deep inner work, energy releasing, thought pattern shifting, neural pathway changing, and pure unconditional love and desire to love that has allowed me to see my body in the most uplifting, empowering, and kind ways.
No matter how big I have been or will be, no matter how small I have been or will be, no matter how strong, weak, capable, balanced, and any other way I could be, this is my body.
And in order to have an incredible and communicative relationship with her, my best reason to love her is not only because in her purest form of existence she was made to love me, but also because she was made to love me no matter how I treat her which is why I will always choose to do the same.
CONTRARY TO POPULAR BELIEF: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You don’t always have to fix something about yourself...
Some days you really can just enjoy the hell out of yourself, “flaws” n all, and just see yourself for the beautiful soul you are
While yes, loving yourself is taking time to improve yourself, it’s also taking the time to embrace yourself fully for everything you have been, are, and will become
Maybe the best thing you can do today isn’t actually the mindset work on all your limiting beliefs, or the identity work and visualization of your higher self
or the healing meditations, or the chakra clearing, or whatever else you normally do to uplevel, align, or grow...
Maybe it is simply making the decision to Stop and thank yourself today for every little detail that makes you YOU
and for every experience of your life, big and small, because it’s all made you who you are and you my friend are a frikkin rock star 😍☀️👑🌟❤️
Feeling Emotional? Ask Yourself These 4 Questions for Greater Understanding of Why and Discover What Really Needs to Be Addressed
We all can experience things differently
Sometimes what is sad for one person might be frustrating for someone else
Or what makes one person celebrate might make another person feel like a failure
Or what could be your biggest growth spurt could be someone’s worst nightmare
It’s important to allow yourself to FEEL the emotions but if you feel trapped by them, then reflecting is helpful bc it gives us perspective
There are common emotions that we can all share but their definitions by psychological standards are only what we call phenomenons
This is because they can’t be defined in such a way that everyone goes YEP
They aren’t laws, even the concept of emotion is theory based
We give power to everything we experience which is why I believe it is important to pay attention to why we are experiencing that specific emotion as a response to what’s happened
Asking these questions of myself have helped me to see deeper wounds that needed healing, thought patterns that needed shifting, lessons that needed learning, and beliefs that needed changing
The reason for each question:
Q1: helps you to even see if it requires much digging. Like getting interrupted over & over & being annoyed is pretty normal
Q2: This is to identify where the emotions might be being pulled from. If you’re feeling pissed off that someone showed up late to meet you & realize there were times in the past where your parents were always late to pick you up, you can see where the deeper attachment to anger & resentment could be coming from. Especially if it’s the other person’s first offense
Q3: Your values & beliefs drive many of your decisions and life. I get really upset when people do things that aren’t genuine because to me that’s a huge value of mine so naturally it makes sense I’d be upset
Q4: If you’ve brought your own ideals into interactions outside yourself. If you go into a meeting with an intention for positivity that’s one thing. But if your expectation is that everyone will love your idea but only some do. Then of course you’re going to have an emotional response
Reflection is the only way to find the lesson really. I hope this helps! Let me know which you like best😊
How Brittany Stopped Binging, Night Eating, & Negative Body Image to Finally Make Peace with Food and Her Body
I remember when my client Brittany first came to me a few weeks after stepping off the Arnold Amateur Stage.
She messaged me opening up about what she was experiencing post-show and how much her mind was really getting the best of her.
Brittany expressed how unhappy she was with herself, how she didn't feel comfortable in her own skin or with the weight she had gained and how she was eating post-show (binging, restricting, thinking about food alllll the time). She was terrified of gaining weight and becoming the 'bigger girl' which she was when she was a young girl and worked hard to get away from.
Brittany openly told me that she was disappointed in herself for binging, not loving herself the way she wanted to and even feeling out of integrity because she encouraged others to love themselves, and felt absolutely helpless to fixing it.
Like she says in her program review video (& below), she really didn't have high hopes coming into the program but she knew she was no longer alone and committed to working with me.
Before working with me, she had really tried hard to reverse diet despite trying to count macros or follow plans, but she found it to be very challenging.
She would find herself binging during the day and also would wake up in the middle of the night as though she was in another world and just eat and eat and eat. This was something we really focused on overcoming and were able to solve practically overnight with one simple lifestyle shift. Sorry, can't tell you what that was exactly, some of my secrets are password protected for my clients eyes and ears only ;).
The thing with Brittany is, before we started working together she would binge, then restrict, then binge, then restrict. The restriction was out of shame, guilt, and fear. After gaining 12 pounds in a month she knew she needed help but really didn't know what to do. She opened up to other people in her life but was seeking a solution, so she reached out to me.
Brittany was really at a loss as to what to do but she saw my emphasis on the importance of doing the inner work and trusted in me to help her.
I took her through my 4 week Food Relationship Healing Program with a coaching call at the 2 week mark and another at the 4 week mark.
The coaching calls is where a lot of the deeper magic happened as it allowed me to really take her through practices, exercises, and healing that were specifically for her, what she was going through at the time, things I noted from her paperwork that really needed to be moved through, and of course anything I saw in the food journal that needed to be immediately addressed.
Clients like Brittany are amazing because despite not having full faith that the problem can or would be solved, she committed to the process and invested in it. Not just financially in hiring me as her mentor, but with her time, energy, and effort.
Brittany took on everything I gave her and implemented it immediately. She was quick to see where she could have done better or been more consistent and always open for feedback. Brittany's success was not just because she followed my program, but because she was committed to it. Her honest, positive, trusting attitude throughout the entire 4 week process is what truly allowed her to make incredible progress.
After working together, she filled out my evaluation form which I send to clients upon completion of our time together. It acts as a reflection process for them, a progress chart for me, and of course a way for me to see what I can improve or emphasize within the program.
She reflected on many wins and wrote an amazing reflection:
I am truly so amazed (but not surprised) by the progress Brittany had during my 4 Week Food Relationship Healing Program for Bikini Competitors.
In her review video below she may or may not have shared some of my secrets! hahaha. Brittany got results because she was committed to resolving the pain she was in that was really running her day to day life.
If this is something you are feeling called to participate in and really commit to then fill out this form to apply for the program: https://forms.gle/VFUVJdf43FSf7aDK6
Once you hit submit I will review and reach out to you within 24 hours to chat about your specific situation in more depth, and then decide if this is the best option for you moving forward.
You can watch her review video here:
CHANGING PERSPECTIVE; This Is Not Your Breaking Point, It Is Your Making Point
It is easy to feel & stay overwhelmed when nothing seems to be going right for you
Changing your perspective is going to be extremely influential & is arguably the most important step to getting through it
By shifting your perspective you will be able to approach everything else with a fresh set of eyes
I like to think of challenges as ‘the moment’
We’ve all seen it happen in movies, the ‘turning point’ that is so extremely daunting for the protagonist but ends up changing the course of their life for the better
Whether that means they finally stumbled on the gold mine, bumped into the love of their life, or learned a lesson they will carry with them forever;
That moment would not have happened without the challenges they faced
Maybe this right here is what you will look back on and be grateful for, maybe this is your ‘moment’
So embrace the difficulty in what you are experiencing
Sometimes the toughest times of your life are really just your conveyor belt to the best times of your life & all you have to do is hop on for the ride
We live in a world that wants us to believe that we always have to work on ourselves because we are never good enough or won’t fulfill our potential if we don’t
But you don’t always have to ‘resolve’ everything
Sometimes the best thing you can do is be present enough in the moment to see the lessons it is teaching you rather than trying to run from it, cover it up, or pick up all the pieces super quickly
Maybe with more presence you will see something you thought was broken and discover that it has become something new, or maybe you will stumble upon your gold mine after all ☁️🌥⛅️🌤☀️🌈
One of the worst feelings is being so ashamed of your body that you cover up & miss experiences that would be amazing
I’ve been there though. There were days I would instantly wrap up in a towel or jump in the pool before people could see me
I used to sit in a towel by the pool or not even go in
I was also made fun of for my size as a kid & it stuck with me
I was called fat names that I carried with me into young adulthood
I told myself stories like if I wasn’t super lean with a flat stomach or muscles showing then I wasn’t good enough to be seen
I used to feel like my body wasn’t aligned to my identity because my definition of the identity was based on expectations I was not ready to fulfill yet
When I got really into fitness I thought I had to live up to others expectations
Like all the girls on social media who represent fitness I thought unless I look like them then people will think I’m a fraud or a bad trainer or not fit enough to do bikini comps
I thought I was supposed to be “the fit one” so I couldn’t have any extra body fat or a bigger waist or legs
Or even after a show going from super lean to get in the pool with friends & be like yep so Im not that lean anymore
But this isn’t something I deal with as much anymore. Thoughts cross my mind sometimes but I now know how to move through it
Even taking this pic wasn’t about my body it was to document the experience
Which I enjoyed happily in a bikini as a personal development coach, as a trainer, & oh ya as a HUMAN BEING
We are many things all at once
I am someone who is healthy, cares about & for my body, but also recognizes that life is so much more enjoyable w/o always worrying about how I look or if everyone is going to think I look ‘bigger’ or ‘smaller’
Funnily enough, the people who truly LOVE & care about me just get so excited about me being healthy, happy, & living my purpose
Everyone else’s opinion or thoughts are unknown unless said. If you think someone is thinking something about you it’s a reflection of your own beliefs & thoughts of yourself
Email Me 'Self-love Workshop’ and reference this blog for free access to the replay of an exclusive training I did diving into 3 of my favorite self&body love practices
The more gratitude we have for allllll the ways our body works for us, the more we become naturally inspired to take care of it!
Our body is the home for our soul. It is both separate from us and part of us
Neglecting it is neglecting yourself
Comment your dear body, thank you for ___ statement below!
Think of all the ways your body supports you in your life!
If you need any examples, I shared a little letter I wrote to my body a few years ago today that still holds true and inspired this post
Thank you... for carrying me throughout life and doing the best you can with everything that I throw at you
Thank you for keeping me healthy and safe
Thank you for allowing me to be free
I always knew I could be free within you if I let go of the blocks and limits I built for myself within my mind
I knew I could love you in all your forms and express that love through mindful living
I always loved the way you supported and continue to support me in my journey
This space is so beautiful
Thank you for giving me this human experience
Sincerely, the soul you house💖”
Comment a statement for your body below!
To be truly free in this life, I believe we must first feel truly free within ourselves
Many things in life can bring us freedom
But we are the only ones who can truly choose to experience it
In order to experience it, we have to know what it feels like to create it inside of ourselves
Life has always been so beautiful to me, no matter how hard the struggles I was facing were
I turned to nature to bring me freedom and peace of mind many times
I realized nature was always there, no matter what was going on in my world or the world, I knew nature would still be doing her thing
I wanted to have that for myself and not rely on anything else
When I committed to make freedom with myself and in myself it happened
Taking the time to create that freedom within myself, my body, food, my goals, and many other areas of my life, allowed me to become like nature
No matter what was happening in my world I could still be free because I had peace within me
When you prioritize your inner peace and the relationships that are impacting it the most, you’ll find that freedom truly feels so much more free
If you would like to begin transforming your relationship with food, your body, and your goals then shoot me a message now and let’s talk to see if and how we can work together to make that happen
PS isn’t this view incredible?! Deer Valley, Utah NEVER disappoints, missed this place and so happy to be here this week. Feels amazing to experience this bliss 🌲😍🌞