Good Vanilla

Is your reflection in the mirror stirring up negative thoughts about the way you look? Does it feel impossible to stop noticing your so-called “flaws”? Why is this? Well, I recorded this episode to teach you why AND what to do about it. You may not want to hear the truth but I wouldn’t be a good friend if I didn’t bring it to your attention. It’d be as bad as letting you walk poolside in your biki...

“You are more than just a body.” What the heck does that mean? Friend, the meaning may go deeper than you ever thought possible. The reason? Because it has very little to do with the way you look. Put your goggles on and get ready to dive deep ;) And yes, I’m usually this funny. Don’t worry, you’ll be fine!

"Well! That would’ve been nice to know!" That’s what I shrieked upon learning the three things I share in this episode. Thankfully each time I was home and my dog was the only one to look at me sideways. The shock of enlightenment fit the outburst. Let me explain. I began body shaming myself at a very young age. Many of the harmful thoughts were due to my innocence. And I carried these thoughts ab...

Have you ever cried at Target? I mean tears of happiness. And I don’t mean the happiness you feel from discovering wipe clean corkboard pretty placemats - with two young kids those things have changed my life. No, I mean the happiness from a feeling of finally being represented in marketing. Listen to my personal story and learn how to be observant with the messaging you allow into your heart and...

Do you feel stuck in your healing journey? I get it. It can be a lot of lonely work. But it doesn't have to be. Honestly you shouldn't be trying to do it all on your own. Dive into this episode to learn how to release the pressure from navigating your journey alone.     

Have you wondered why my podcast title is "Good Vanilla"? Or maybe you don't care. Ha! You do you, friend. Either way, I'm going to tell you because the title relates to my philosophy in life. It directly relates to my faith and relationship with God. And this is the best way to determine if you and I are a good fit. Everything I teach you on my podcast is born out of my belief God is the answer t...

New Year's Resolutions got you down? It's only the middle of January but your enthusiasm for the new year is wavering, leaving you frustrated. At this rate, how can you possibly keep up with your goals? Don't give it a second thought until you listen to this episode! I'll explain why your resolutions are treating you no better than the mean kid on the playground and what you can do about it. AND I...

Unpack your bags. Do your laundry. Reminisce by cuddling on the coach and looking at the pictures and videos you took. Start planning the next vacation. But whatever you do, don't do THIS! In this short but sweet episode, I share the #1 thing you shouldn't do when you return home from vacation. By NOT doing this one thing, you are doing SO MUCH for yourself. Get ready to wrap yourself up in some s...

When you're on vacation you're out of routine. Even though being out of routine is good, it can be therapeutic, unless basic needs are neglected. And then your mood sours, your ability to soak up the moment, feel joy and the freedom of living are out of reach. There's a simple solution. Create non-negotiables to focus on maintaining while on your vacation. In this episode I share my top 3 "musts"...

Vacation is fun...right? Wait...but you won't be able to control what you eat and when you eat. When will you get your daily workout in? Routine will be replaced with spontaneity and all sense of control will be difficult to grasp, no matter how hard you hold on. And then there's all that pressure to live in the moment and feel joy while anxious thoughts are streaming through your mind. I get it....

Two episodes ago I shared the 3 step process I use to stop my triggers in their tracks. It was such a great episode that I wanted to take this opportunity to go even deeper. I want to coach you further on how you can make this process your own. I'll give you the actual steps to implement this plan. In just 15 minutes you'll have a trigger plan in place. Grab your journal, take a deep breath and di...

Altering a trigger's meaning is one of the most impactful changes you can make in your life. Consider a trigger of yours. How wonderful would it be to diminish its effect on you? How freeing would it be to see "before" and "after" pictures and not feel the need to restrict food and workout harder? Of how about food pictures? Or any fitness promotion. How about rescue response sirens? In this episo...

Triggers are ruthless. They sneak attack. They don't politely ask if it's a good time to swoop in and ruin your day. But you don't need to roll over into submission and just "take it". Fight back, friend! In this episode I'll show you how to reclaim your power when triggers strike. Leaving your triggers begging you for mercy.  

In this episode, I'll explain why you need to take personal responsibility for your own triggers. I'll show you how I've done this in my own life. We'll explore the unexpected nature of triggers and how the ones that blind side us the most couldn't possibly come with a trigger warning.  

Triggers suck. Triggers are complicated. But once you understand them, they can inform you a lot about why panic strikes. And in my case, why a bag of Snapped crackers caused me to snap.    

Positive affirmations...blah...blah...blah I get it. It can feel like affirmations are overdone. But have you ever tried them, or are they in one ear and out the other. Well, put your finger in your ear as a stopper and listen to this episode. I will teach you how to magnify affirmations and how using them to impact the world around you will ultimately be a blessing to yourself. Have an open mind...

Have you every wondered why you have an eating disorder? Or why your body image morphed into unrealistic expectations? Your behaviors are clues to what's happening internally within you. Listen to discover how your behaviors are pointing to your beliefs and how deeply these beliefs impact your life.  

Something incredible happens when you voice your anxieties. A bit of magic occurs within you. I say it’s magic because it was such a pivotal point in my own healing journey. Once I began speaking out loud, my eating disorder didn’t stand a chance. I know the same can be true for you, too. Listen closely to this episode. Then speak up for yourself.      

Are you aware of the lies you're telling yourself about your body and self-worth? It's time to let yourself be open to your feelings. Walk right up to your feelings, introduce yourself and get cozy with them. Your feelings are clues to what's happening in your internal world. We may not always want to feel what we are feeling, but ignoring feelings isn't the answer. It's time to listen to them. Yo...