Force of Habit

Ever feel like if you aren't snorting chia seeds and juicing 8 pounds of celery each day you aren't healthy? Been there. If you ever feel overwhelmed with where to start, or if you've ever constantly questioning if you're doing this whole “healthy lifestyle” thing right… I know how to help. In today's episode of Force of Habit , I'm giving you 3 simple, yet powerful, steps to take to begin eating...

Years ago, a gust of wind was all it took to knock me off my game. A change in schedule, a busier work day, Bexley going through a phase, and I felt like I was in the sunken place. Frozen. Not knowing the next move. Now? Well. It takes a lot more to shake things up around here, but that doesn't mean that sometimes I don't need to sit down, and readjust my mindset, my routine, or my steps to get ba...

After experiencing a devastating loss in my family, the last few weeks I've really had to spend some time tearing down a few blocks in order rebuild them back into my routine.    Sometimes going back to the start, and re-teaching yourself the basics is how you can begin to pick up the pieces and start making progress again in your life.   So….   If you missed prep this week, if...

Life is complicated.  Relationships are complicated.  Our kids are complicated.  Pinterest recipes are complicated. Ikea instructions are complicated  But, weight loss? Not so much.  In this week's episode of Force of Habit I'm breaking your weight loss down, and giving you the action steps you need to take to un-complicate your weight loss and your results. ____ Ready to...

Procrastination will be the reason you don't hit your goals. It's the reason I put off important needle moving tasks in my routine, the reason I've missed out on big opportunities, the reason I fed into my fear, and ultimately the reason I plateaued in my growth at different points in my life.   From weight loss, to life changing routine changes, ditching those bad health habits, asking for a...

Starting your days off right and gaining momentum to crush all the small things that inch you one step closer to the promotion, the weight loss, the mental clarity, the energy, the productiveness, all start in your mornings.   But something I don't touch on often is the need for a solid night routine.   Because those awesome, productive ass mornings don't happen if you haven't laid the f...

The reason so many of us start and stop our weight loss journeys, reset on our goals, start over and over… and over again, is because of this one thing …    Boredom .   Bored with our food, our workouts, not feeling as motivated or inspired by the goals that had us fired the hell up just a few weeks ago.   Trust me.   If anyone gets it, if anyone understands… It's me. &nbs...

“We outside” this summer is getting reallllll …. well, tricky (and expensive, but that's beside the point).   Because after a year of being cooped up in the house, we're ready to spread our wings and dip our toes back into the social scene.   Which is all fine and dandy until we realize it's been weeks and we've been missing preps, too tired for workouts, and gaining a little weight we l...

Years ago, I'll be the first to admit that I thought in order to help women lose weight that a full transformation was needed from the jump. A conveyer belt of new and improved habits that needed to be put into action and perfected from Day 1.   Don't worry, I checked into reality shortly after   But that took a little time…   A little good ole' experience myself.   It wasn't u...

  I've been pretty open about my weight gain during the winter (about 14 pounds to be exact). Safe to say that last year was…yeah. So, my winter weight was def out of the ordinary. I was a little shocked myself when I jumped on the scale in February.  And hey, maybe you've recently had that come to Jesus moment yourself.   You've been stuck in the house all year long, and now that i...

You ever started your new body goal with fire and motivation? Killing those pound or measurement milestones... And then one day, you hop on the scale and nothing's changed. No biggie, right? Until the next week… Same thing. And then the next week… Same thing. The horror! Cue the afternoon ride to get a crunch wrap supreme at Taco Hel.. I mean Bell, because the work you've been putting in is well…...

Mornings…. weight loss… what do they have to do with one another? Short answer? Everything… The long answer? Still everything.   This week's Force of Habit episode, I'm getting into the nitty gritty of why your mornings are often the pre-marker to whether or not you hit your goals . Because in my space, I've seen them make or break progress 1,000 times over. And yet, it's often on of the...

Any of these sound familiar.... "I hate working out" "I'm not a morning person" "I hate prepping/cooking" "I don't really like to journal, it's not my thing" .... I could keep going, but I'll keep it short. I t's easy to feel like we just hate what we hate . That we came out of the womb with these traits of not liking things like cooking, or working out, or journaling, or being a morning person.&n...

65% of all FAD and overly restrictive dieters gain all of their weight back, and are twice as likely to surpass their initial starting weight. And here's why… You cannot restrict the things you actually like, love, enjoy and expect to  Hit your goals without misery Make it a lifestyle Listen, I know your friend Veronica, and Renee, and Shandra all did keto, or no carbs, or the new * insert ne...

I've created Nobel Prize worthy meal plans in the past, only for a client to  A. Never start it  B. Give up half way into week 2. And trust me, it wasn't because of the food… It was because of their mindset. When we stripped away everything to work on that first, wow… they were off to the races. Your mindset is the foundation to your habits , without it, there's no real way to build...

Not consistently hitting the goals you set? Been there. I use to come up with these humungous, BIG OLE' giant goals myself… What can I say, I'm a dreamer. Honestly, I think we all are. I would set these HUGE goals, and when they didn't happen immediately , or if I wasn't perfect on the way to hit the goal, I beat myself up. I spent all of my days focused on the end goal that I forgot to actua...

Wow! And just like that, it's a wrap on yet another year... This year was tough, to say the bare minimum about it. It stretched you, it challenged you, it upset you... and I'm right there with you. But here's one thing I'm not willing to do going into 2021... I won't hold on to the things that didn't go my way, that made me cry, that left me feeling alone and misunderstood. Instead, I'm taking eve...

As a nutritionist... There's a ton of pressure to be perfect. And for so long I was afraid to embrace my clients, and tell them "I'm struggling with that too". I felt like it made me look like a fraud, like I wasn't fit to coach them, when in reality, it made me human. It showed the women I was helping that they weren't alone, that even people who have literal degrees in nutrition and food science...

"I shouldn't have eaten that" "Omg, that burger was so bad" "Ugh, I'll never hit my goals- I can't believe I had two cupcakes" ... You've probably used one of these lines, in some variation, once or 100 times before. Even when you just say them to yourself, these words can leave a lasting impact on your mindset and begin to create a... not so great relationship with our food, and can even domino t...

Most of the time, the very thing holding us back from our dreams and our goals is fear, and what I've found over the years of coaching is that most of the time, that fear is not founded. It's made up. It's not real. It feels real, we rationalize it, but it's not . And when you finally take the leap and do the thing that has been scaring you most, you'll often find that... it's not so scary after a...

Are you waking up immediately immersing yourself in everyone else's energy before protecting your own? Are you putting out fires the moment you open your eyes in the morning, setting the tone for the day? I get it boo, and I've been there before. I don't know everything, but I know some of the top things that have helped me put my anxiety to bed first thing. I've cut out habits that fed those feel...

It isn't enough to set an outcome based goal when you want to change a part of your reality. Losing X amount of weight, prepping X amount of days, being consistent in your business X amount of hours. You have to shift who you believe you are, behind the actions, behind the tasks, behind the goal. For example... I'm a transformation coach running a successful nutrition and habit based business, I'm...

Real, true, and beautiful change doesn't happen overnight. How silly of us to think that the bad habits we've had for years are suppose to vanish instantly. That we're suppose to transform into our best versions of ourselves in the matter of weeks. I have to laugh. I've been there boo, but the true secret to progress..... Well, you'll just have to listen to find out. Connect with me, babe ! I don'...

It's time, boo. It's been time. To hit the reset button! Smash it. Because I know, like you know, that the way things are moving now... isn't sustainable. Unproductive days, missing your goals, making excuses, being lazy, moving with no direction. But what's the first step? How to we even begin to create habits that serve us, that are sustainable, that are for us, and our life? Tune in and find ou...

Season 2 is here, and we're popping it off with a bang! One of the biggest focal points in the SHEtrition Program is helping my clients gain control of their mindset on their journey to transforming their body. Learning how to be kind, and also checking the f out of yourself when you know you're slacking; planning your day, when everything you have to do is just floating around in your head, execu...