Strong Is a Mindset

Weekdays turning into weekends can feel like a vicious cycle of two steps forward and one step back. So, what do you do when the weekend hits and you go off plan?   If weekends are keeping you from reaching your health and fitness goals, this episode is for you. Tune in this week to discover why eating off plan on the weekend is enough to undo all of your hard work from Monday through Friday, and...

You know you should be exercising because it's good for your brain and body, but what do you do when you don't feel like it?   There are going to be days when you're just not feeling it and you don't want to stick to your exercise plan, so in this episode, I'm giving you eight simple tips to get you moving. I'm sharing how to shake things up on the fly and make things fun, and you'll learn how to...

Snacking is NOT inherently bad or unhealthy. However, there are times when snacking can be a problem and hinder your goals, so it's important to bring awareness to how you use snacking in your life.   Tune in this week to explore why we snack, when it becomes a problem, and how to get your snacking under control. I share the various reasons working moms snack, how snacking can be a hiccup on your...

If you currently have habits that aren't serving you, let me help you get rid of them. The key is slowing your brain down, so you can take control of the habits that are stopping you from reaching your goals.   Tune in this week to gain crucial awareness of your habits, learn a simple process for thinking your way through your habits, and interrupting them where necessary so you can create the out...

If the idea of discipline sounds rigid or restrictive to you, it's time to shake things up. Today, I'm helping you see that creating discipline in your life, whether related to your diet, exercise, spending, or career, is one of the kindest things you can do for yourself.   If you're trying to implement new habits like an exercise routine or changing up what you're eating but you find your motivat...

It's normal to feel a drop-off in motivation after the first couple weeks of January. So today, I'm showing you why this is something you're experiencing, and most importantly what you can do about it so you can stay on track toward the goals you set for yourself.   Tune in this week to discover a new tool for sticking with the healthy habits you adopted at the start of this year. I'm discussing w...

Self-monitoring doesn't sound like tons of fun. But the truth is, it's the only effective way to know whether or not your new habits are having the intended impact on your life.    Tune in this week to discover the only way to track your progress toward your health goals. I'm showing you why you might avoid accurately tracking everything you're eating, how to recover when you slip up, and how to m...

If you're a busy mom who gets takeout regularly because you just don't have time to cook, but you'd love to eat more home-cooked nutritious food, you're in the right place. Meal prepping sounds time-consuming, but starting to prepare your meals in advance is an amazing way to give yourself a nutritional new start in 2024.   Tune in this week for a new perspective on meal prep. You'll learn the les...

As you look toward the year ahead, what do you want to create in 2024? How do you want things to be different for you this year? Whether it's your health, work, relationships, or anything else, it's time to show up for your goals in 2024.   Tune in this week to discover how to change your habits in 2024. I'm showing you the importance of your identity and who you believe you are, why taking action...

We're fast approaching the end of the year and, if you're looking ahead to your health and fitness goals in 2024, you're in the right place. I've got 10 things you need to know in order to get healthy and lose weight in 2024.   Tune in this week to discover what's really going to make the difference in achieving your health goals in 2024. I've got 10 tips to help you come up with a plan, make bett...

While there is a ton of fun, festivities, and gratitude at this time of year, it can also be challenging. When you get your decorations out, speak to old friends, or visit your relatives, old memories come to the surface, and this can be a painful reminder of the people, friendships, and relationships you've lost over the years.   Whatever this looks like for you, if the Holidays aren't a super jo...

Setting boundaries with friends and family is not always easy, in fact, it's quite hard. Your lack of boundaries can come at the cost of your time and energy, so it's time to learn to set healthy boundaries with your loved ones!    Tune in this week to discover what boundaries are, how they work, and why they're essential. I'm unraveling some common myths that you may believe about boundaries, and...

If you want to know how to keep fitness simple, you're in the right place. I'm super pumped to introduce to you one of my own mentors: Jordan Syatt. Jordan started Syatt Fitness from his dorm room at the University of Delaware in 2011. Since then, he's become a fitness industry expert, author, and all-around wise person who always keeps it real.   Tune in this week to discover why keeping things s...

It's no secret that Thanksgiving is all about the food, which makes losing weight or even just maintaining your weight a real challenge. So, how do you stay on track during a non-stop season of parties all centered around food?   Tune in this week to discover some guardrails for staying on track with your health goals during the festive season while still enjoying yourself. I'm showing you how to...

The words you choose are a direct representation of what's going on in your brain. So, if you listen to the words you're currently using, are they empowering you to make a change, or are they keeping you stuck in patterns that aren't serving you?   Whether you want to lose weight, feel stronger, have better relationships, or optimize any other area of your life, you first need to optimize your wor...

Your diet doesn't matter because diets don't actually work, especially long term. You might say you lost 20 pounds in a month doing keto or intermittent fasting. However, if that weight came back when you stopped dieting, did it really work?   Before you get the diet book, buy all the new foods, and place that order for meal replacement shakes, tune in this week to discover whether the diet you're...

If you feel stuck anywhere in your life, whether it's as a parent, at work, or with your fitness, today's episode is for you. This tends to happen to people I meet through my work as a coach. They're smart, driven, creative, passionate people who want more for their lives, and they don't know where to turn in getting unstuck.   Discover how to get unstuck when you don't know how to bring more pass...

Using tracking apps to count your calorie intake can definitely be eye-opening if you've never done it before. However, you don't have to count calories to lose weight. The truth is, people have always been able to lose weight without tracking apps, and if you're interested in learning how, you're in the right place.   Discover how to lose weight without counting calories. I'm sharing two main ide...

One question that I get fairly regularly is: How do you recover after you've fallen off the wagon? When you start a new habit or create a plan for yourself, it's inevitable that you'll mess up and go off plan, whether that's with your exercise, nutrition, or any habit you're trying to maintain. We're humans. We're going to stumble. What matters is how we get back up.   Discover what to do when you...

Building muscle is a goal many of my listeners have, but there are some common mistakes I see people making over and over. Today, I'm discussing the common muscle-building mistakes that are stopping you from getting the results you want, and I'm giving you practical workout tips backed by scientific data that will help you get the most out of your strength training, and show you visible results fa...

Exercise can be healing, if you allow it. Movement can transform you way beyond just working out your heart, lungs, booty, or any other part of your body. If you've never had the pleasure of experiencing the mental and emotional benefits of exercise, I'm laying them out here on the podcast.   Discover how to use exercise and movement to support your mental health. I'm showing you how to use exerci...

If you have trouble following through on your habits, you're in the right place! In today's episode, I'm sharing a concept to help keep you on track with your habits. Practicing this skill will keep you from veering off your plan, skipping out on your commitments, and allow you to be honest with yourself so you can move toward the lifestyle you really want.   Discover how to stay in the game and b...

If you're quick to say, "I can't…" when it comes to exercise, eating well, or making any change for that matter, I'm here to help you flip the script. I've evolved a concept over time that has opened the doors to change for myself, and it's been the key to losing weight for many of my clients: thinking in terms of possibility.   Discover how to kickstart your nutrition and exercise by thinking in...

If you're committed to your weight loss, there are some hard truths you need to be aware of. I'm giving them to you straight this week to set you up for success. These hard truths come from recent observations from coaching sessions, inspired by the fantastic results some clients are getting, and the common themes I'm noticing.   Discover what it really takes to lose weight and change your relatio...

When we pick apart the word fine , what does that really mean? It's a word that we use as a placeholder. It's a knee-jerk response, and the belief that we're fine keeps us from becoming the next best version of ourselves. If you're tired of feeling just fine, tune in and let me help you do something about it.   Discover how to change your life into something better than what you are accepting and...