RUN - Refuse Unnecessary Noise

Stop worrying about falling down, start focusing on getting back up. We focus too much on trying to be perfect and forget that things are going to happen. We will fail. We will make mistakes. Instead of trying to hard to right the inevitable, what if we focus our energy on what we can control - how we react to the hard things in life. Today I will talk about how to master the "reset" R-...

Just because an attempt didn't give you the result you wanted, doesn't mean it didn't give you what you needed. In this episode we will talk about how to reframe your mindset around failure, to see the value in it and actually appreciate it, and to not view it in such a negative light.

Why do we all cringe at the thought of asking for help? Why do we feel like an inconvenience to someone for needing their support? Why do we think we are not worthy if we cannot handle something all on our own? Is this weight even necessary to carry? Lets talk about it!

What if "nobody is coming to save you" isn't a harsh truth, but an empowering one? In this episode we talk about breaking out of the victim loop, taking ownership of what's within your control, and learning to be your own biggest cheerleader - even when your circumstances aren't fair or your path looks different from everyone else's. You are one of one, and your path does...

What if your need to be perfect is actually holding you back? Olympic hurdler Sarah Wells once found herself struggling to hit the "standard" 15 strides between hurdles while recovering from a stress fracture. Her coach asked her a simple question: "Do you want to make it to the Olympics like everyone else, or do you want to make it to the Olympics?" Sometimes, we are so focuse...

Feeling overwhelmed by everything in your head? This episode is about strategizing your life - getting clear on what you are working towards, organizing your thoughts, and giving your energy and momentum intention.

What if we stopped making everything so much harder than it needs to be? In this episode I talk about the power of being a little more casual - letting things be what they are, not overthinking every outcome, and remembering that not every situation deserves a full emotional response. Sometimes the best thing we can do is care deeply, carry lightly, and just let it roll.

It is so easy to think about the worst case scenario...but that probably will not happen, so why torture ourselves? And if it does, guess what? We are probably not alone in that experience. In this episode I discuss how powerful using "we" vs "I" language can be, the importance of not spiraling, and a mantra you can use to remind yourself that you do not have to allow negative...

There is a section from one of my favorite books, Inner Excellence by Jim Murphy, where he discusses the mantra " I expect nothing...I can handle anything." There is something powerful that happens when we stop trying to control situations, or people, and we stop trying to manage our expectations. Reality does not always match our expectation, but that does not have to be a bad thing. In...

James Dyson created 5,127 prototypes of his bagless vacuum before getting the design that went to production. J.K. Rowling's 'Harry Potter' was rejected by 12 publishers before it was accepted. Michael Jordan missed 12,345 shots in his NBA career. Alex Hormozi had 9 businesses fail. Courtney Dauwalter lost most of her eyesight during an ultramarathon and finished it by looking at her f...

"Count it all joy, my brothers and sisters, when you meet trials of many kinds. For you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking nothing."

At 12 years old I was diagnosed with Type 1 Diabetes. In this episode I open up and let you guys in on how this diagnosis has affected me, what I have learned growing up with Type 1, and what I wish others understood about it. Whether you are personally affected by T1D, or maybe just going through a challenging situation that is out of your control, I think you will find value in some of the persp...

The day this episode goes live will be my youngest son's FIRST BIRTHDAY! In honor of being one year postpartum with my second child, I wanted to reflect on what I have learned, and specifically the mindset shifts I have made in this challenging yet beautiful time in my life that I feel have made me a better mom and person.

If there is one thing you can do TODAY - do it. This sounds simple. But often we over complicate what it takes to make a change in our life when we find ourselves wanting better or different. The first thing we must do is admit to ourselves we are unhappy. Once we have that honest moment, moving things in a positive direction is really quite simple. Step 1-Stop Trying to Fix Your Entire Life Step...

There is an important distinction between hard things happening to us (this is inevitable) and choosing to put ourselves in a hard situation (this is something most people are afraid to do). When we are willing to step into a situation knowing it is uncertain, there is a chance we will fail, and things will probably get uncomfortable, and we trust ourselves enough to do the thing anyway, we get re...

Nobody is keeping score of the small things you do each day - but you are. In this episode, we talk about the power of showing up when nobody is watching, why self-trust is built through ordinary moments and how keeping promises to yourself might be the purest form of self-love.

To celebrate episode #20 I am answering 20 questions that you guys asked me to speak about. You will hear about my experiences with health/fitness, motherhood, diabetes, business, social media, mindset, and overall themes that I hold on to when navigating the chaos if life.

If you knew tomorrow was going to be your last day on earth, would you spend it working? Most of us would immediately say no. So why does it take imagining the end of our lives to remember what actually gives our life meaning? In this episode we're talking about the missing half of success: why recovery isn't the opposite of ambition, how high performers protect their capacity, and why the...

Have you ever convinced yourself that someone was mad at you, that you were failing, or that one bad day meant everything was falling apart? The truth is, most of our stress doesn't come from reality-it comes from the stories we tell about reality. In this episode, we're unpacking why our brains do this and how to separate facts from stories.

When we look backward, we tend to focus on what we've lost. But rarely do we recognize our current strengths compared to our old weaknesses. In a season of life where I have limited time but endless hopes, dreams, and ideas - I wrestle with the idea that I used to have more time and flexibility, but somehow did not have the confidence then that I do now. If you are someone who finds yourself w...

When was the last time you did something you were bad at, not monetizing, not tracking, not posting, not improving-just enjoying? In this episode we will discuss why this matters, and how creating space to simply be creative and joyful can be the missing key to your success.

What is something you keep thinking about but have not acted on? What are you waiting to know before you begin? Is that information actually available right now? Or are you expecting the future to reveal itself before you MOVE? If you stopped requiring certainty, what would the next step look like? The answer to this is how you create forward momentum in your life. In this episode we will dive dee...

In today's episode I talk about nervous system regulation, emotional reactivity, and what it actually means to feel safe within yourself. I share how motherhood has pushed me to stop living in constant fight-or-flight and start building more peace into my everyday routines. I will discuss 5 simple habits that have helped me become more grounded and level-headed-not by suppressing emotions, but...

In this episode I define what confidence truly is, give real life examples of how becoming confident has changed my life, and leave you with 8 things you can do today to build true confidence in yourself. 1. Keep promises to yourself. 2. Stop avoiding discomfort. 3. The Sign-Up Practice 4. Let yourself be bad at things. 5. Reduce comparison. 6. Change your self-talk. 7. Become someone YOU respect....

Feeling heavy is not proof that we're failing-it's part of being human. In this episode I reflect on discomfort, nervous system regulation, and emotional resilience to help you understand the difference between pain and suffering, and why resisting hard seasons in life often creates even more exhaustion. This episode is meant to empower you to learn how to acknowledge your discomfort witho...