Strong Is a Mindset

Have you ever noticed how exhausting it is to fight against your emotions?   Whether it's trying to resist a craving, suppress anxiety, or push through difficult feelings,  the constant battle is draining. And here's the truth: fighting against discomfort actually makes things harder. But what if there was another way?   This episode was inspired by a surprising conversation with my 12-year-old so...

Have you ever noticed how easily we break promises to ourselves?   Maybe it's the workout you swore you'd do this morning, the meal prep you planned for Sunday, or the evening routine you promised to stick to. Each time we break these promises, we're doing more damage than we realize. It's not just about the missed workout or the skipped meal prep – it's about the relationship we're building with...

White-knuckling through food cravings is what happens when you try to manage an urge by force alone, without any skill, strategy, or self-awareness to back it up. It's holding on with all your might and hoping the urge ends, treating every craving like a threat that must be shut down immediately.   Join me this week to discover how to be in the presence of a food urge without needing to fight it,...

The post-vacation spiral is real. The guilt about what you ate, the dread of your inbox, the feeling that you need to "make up" for enjoying yourself... it's exhausting, and it's not serving you. So before you reach for that juice cleanse or promise yourself double workouts for the next month, let's talk about what you really need right now.   Join me this week to learn how your current vacation r...

The strength training world is buzzing with conflicting advice about protein timing, carb loading, and whether you need to eat in a surplus to see results. With influencers pushing everything from 1.4 grams of protein per pound to keto approaches for muscle building, it's no wonder so many women feel confused about what actually works.    This week, I'm breaking down exactly what you need to know...

Stress happens. Progress vanishes. Or at least it feels that way.    This episode is about what happens when something in your life makes it feel like all the coaching, all the mindset work, all the new pathways you've laid just disappear.    Join me this week as I remind you that the work isn't about never falling off track. It's about remembering how to get back on track and doing it with more g...

This week, I share the results of a 40-day family experiment where we eliminated all added sugar from our diet.   Taking on this challenge with my husband and two sons revealed surprising insights about our eating habits and relationship with sugar that extended far beyond the initial 40-day period.   If you're thinking about going sugar-free or trying any type of time-limited challenge, this epis...

Many of us understand theoretically that our mindset impacts our results, but knowing how to actually change our thinking is a different challenge. Through my experience as a coach and my own personal development journey, I've discovered that meaningful mindset shifts happen when we have practical tools to guide us. Specifically, a tool I share with you in this episode called the AVD framework.  ...

How often do you experience two competing desires at once? Maybe you want to eat the cake, but you also want to reach your physique goals. Do you make either one of those desires wrong for existing?   This internal tug-of-war between immediate pleasure and long-term progress is something I see consistently in my coaching practice. Having competing desires around food and body goals doesn't mean th...

Content warning: This episode includes discussion of suicide, which may be sensitive for some listeners. If you are experiencing difficult emotions, please know that help is available.   Mental health is just as critical as physical health, yet we rarely give it the same attention. In my conversation with Dr. Michelle Chestovich this week, we dive into the reality that many of us are falling apart...

Confused about how to maintain or build muscle during perimenopause and menopause? You're not alone. With so many conflicting messages from experts, social media influencers, and research articles, it's hard to know what approach actually works.   In this episode, I dive into what's actually happening in your body during perimenopause and menopause, particularly how declining estrogen, progesteron...

Have you ever felt overwhelmed by the constant flood of conflicting health and fitness advice? After 150 episodes of the podcast, I've noticed certain truths that consistently rise to the surface—truths that could transform your relationship with nutrition, fitness, and yourself.   In this milestone episode, I'm stepping back to reflect on what I've learned from coaching hundreds of women and crea...

Do you feel like you're constantly thinking about your fitness, food choices, and whether you're on track with your goals? I've been there, and I know how exhausting that mental load can be.   Today, I pull back the curtain on the systems that have allowed me to maintain my physique without the constant mental gymnastics. Join me this week to learn both the tactical aspects of my approach and the...

Have you been hiding behind self-compassion as a way to avoid discomfort?   Many of us use "being kind to myself" as an excuse to bail on our own goals and commitments. But this isn't true self-compassion—it's self-sabotage in disguise.   If you're repeatedly not following through on your commitments under the guise of being gentle with yourself, and you're not making progress as a result, we need...

"Why can I manage a career, run a household, and keep everyone's life on track, but still struggle to take care of myself?" If you've ever asked yourself this question, you're not alone.   As high achievers, we excel in so many areas of life—meeting deadlines, exceeding expectations, being the reliable one everyone counts on—yet when it comes to our own wellbeing, we often feel like we're failing....

When you say things like "Hopefully I can stick to my plan" or "We'll see what happens," you're subtly distancing yourself from responsibility and creating an escape route. This language keeps you in a passive position, waiting for life to happen to you rather than actively creating the life you want.   I'm offering you something better than hope or trying – I'm offering you ownership. By the end...

Have you ever found yourself mindlessly munching on chips or cookies, only to justify it with "I just wanted it?"   Or maybe you've told yourself, "I deserve this" after a long day at work?   These seemingly innocent thoughts might actually be keeping you stuck in patterns of mindless eating without you even realizing it.   In this week's episode of Strong Is a Mindset, I'm breaking down the most...

Are you feeling frustrated because you're eating healthy, and yet the scale won't budge?   You're doing all the right things - lean proteins, whole grains, lots of veggies - but somehow, nothing's changing.   I get it. It feels unfair, and it might even make you want to give up altogether.   But here's the truth: If you're eating healthy and not seeing results, it's not because you're doing someth...

Do you feel like you can only stick to your healthy habits when everything is perfect?   If you're nodding your head right now, you're not alone. So many of my clients struggle with this exact challenge.   But here's the truth: waiting for perfect conditions to maintain your habits is a losing game because life will always throw curveballs your way:   In this week's episode, I'm sharing exactly ho...

When you start working on changing your habits, something incredible happens - and I'm not talking about the physical changes.   Yes, the visible results are great. But what if I told you that the most powerful transformations happen in your mind?   In today's episode, I share a powerful client success story that reveals exactly what happens beyond the physical when you commit to changing your hab...

Are you tired of jumping from one diet to the next, hoping that the next one will finally be the answer?   Here's the truth: the real problem isn't about finding the perfect macro split or the ideal eating window. It's about understanding why you make the food choices you do.   In this week's episode, I dive deep into why focusing solely on the food keeps you stuck, and what you really need to foc...

Have you ever hit a weight loss goal, only to turn around and undo your progress?   It's a frustrating cycle, but there are reasons it happens, which I'll get into in this week's episode. The good news is, you can break free.   Listen in this week as I dive into why we backtrack after making progress and how it impacts us beyond just the number on the scale. Most importantly, we cover actionable s...

Do you struggle with changing your eating habits? Do you try to overhaul everything at once, only to crash and burn?   I've been there. And what I've learned after years of coaching is that the key to lasting change is to start small. Pick ONE simple habit and nail it.   In this episode, I'm sharing 9 tools you can choose from to change your eating habits. From meal planning to increasing protein...

Are you drowning in busyness with no time for yourself?     If so, it's time to re-evaluate. You can absolutely make time for your goals, but no one is going to just give that time to you. You have to make it happen.   In this episode, we dive into how your busyness is either helping or hurting you. I'll show you how being too busy may be one of your biggest barriers to taking better care of yours...

Do you ever tell yourself "it doesn't matter" when it comes to your habits?   I used to do this all the time - skipping workouts, indulging in treats, putting off tasks. After all, what difference could one small choice make?   But here's what I've learned: those small choices DO matter. Not because of their immediate impact, but because of the message they send to your brain about what kind of pe...