fighting yourself vs. loving yourself

Learning to love yourself is the first step to good health.

We compare ourselves to others and set our standards by the standards of others. We pick ourselves apart and put ourselves down. We try so hard to change everything about ourselves, sending messages to the body that it is not acceptable or lovable in its current condition.

What if you stopped fighting yourself and your body, and started loving it instead?

What if, instead of following every fad diet, you chose to eat foods that nourished you?

What if, instead of doing exercises you hated, you chose to move in ways that you enjoyed?

When you embrace where you are now and appreciate your body in its current state, suddenly, it becomes easier to make healthy choices that suit you.

No amount of kale or cardio will improve your relationship with yourself and your body. True health involves inner work, and learning to love yourself is the first step. In my Nourished for Life e-book, I talk about how to end the war with yourself and adopt a more nurturing approach to health and wellness.

How can you be kinder to yourself?

Be well,


Get Nourished for Life!


want to feel amazing?

I’m excited to announce that I am taking on new
Health Coaching clients!!

If you are looking to establish better eating habits, want to feel better, have more energy and lose weight without restrictive diets,  then my health coaching program is perfect for you

Contact me to schedule your FREE consultation via phone or Skype. I’d love to help you achieve your health goals!



how to set yourself up for success

Happy New Year!

The start of a new year inspires many to get a fresh start. We often times will come up with resolutions and goals that we’d like to achieve. When it comes to accomplishing goals, I’ve noticed that WHY you want to achieve a goal and HOW you set that goal can be more important than WHAT the goal actually is. Here are some tips that will set you up for success!


Focus on how you want to feel. Many people will set goals without acknowledging WHY they want to accomplish them. For example, if your goal is to lose weight, your desire may be to feel more confident. If your goal is to get a promotion at work, your desire may be to feel more financially secure. If your goal is to start a family or go on more dates, you’re likely craving love. Acknowledging the feeling that you’re after will help you clarify WHY you want to accomplish your goals. So, ask yourself, ‘How do I want to feel?’

Create connections. Now that you’ve decided how you’d like to feel, it’s time to brainstorm ideas on how you can achieve those feelings. If you’d like to feel creative, your intention could be to paint more. If you’d like to feel love, your intention could be to spend more quality time with loved ones. If you’d like to feel more adventurous, think of a few activities that will accomplish that for you. Get creative as you connect the feeling you desire with a way to attain it.

Set your intentions. Now it’s time to create specific goals that will drive you towards your desired feelings. Instead of simply saying, “I will paint more,” set your intention to create one new painting a month. Instead of, “I’ll do more activities,” write down specific activities like hiking, scuba diving or rock climbing and how often you’ll do them. The key here is to set intentions that are specific and have a timeline or deadline. Here are some examples:

*My desire is to feel more creative and I will accomplish that by taking an art class once a month.

*My desire is to be more adventurous and I will accomplish that by traveling to Europe this year.

*My desire is to experience more love in my life and I will accomplish that by having a weekly date night with my significant other.

Take action by creating new habits. Our day to day habits shape our lives and can if and when we will achieve our goals. Let’s say your desire is to feel stronger and you’ve decided that you will go to the gym three times a week in order to accomplish that goal; it’s important to create new habits that will support your intention. You can get in the habit of waking up early and going to the gym before work. You make it a habit to lay out your workout clothes the night before. You can make it a habit to update your playlist so you’ll always have good music to listen to at the gym. Your habits will either help or hurt your goals, so make sure you create ones that support your intentions.

Get support and accountability. January 1st, we are all motivated, January 15th, we are still going strong, but by February…..not so much. How can you keep that motivation all year long? Easy – get help from people who will support you and hold you accountable! Share your intentions with your friends, family and your health coach. Post your intentions on your Facebook page. Keep a list of your goals visible in your house as a reminder. Send the message out to the universe that you can and WILL accomplish what you’ve set out to achieve.

This year – this day – can be however you want it to be it. Focus on how you want to feel, create connections, set your intentions, take action, create new habits, get support and you’ll create a life you love!

ARE YOU READY TO MAKE 2016 THE HEALTHIEST & HAPPIEST YEAR OF YOUR LIFE? HEALTH COACHING SLOTS ARE NOW OPEN! As a health coach, I make sure that my clients STAY ON TRACK. I provide them with all the tools, support and guidance they need to accomplish their goals with EASE live the life they DESERVE! Email to learn more and sign up!

Be well,


new month + exciting news!

Happy November!

As a hyper-organized individual, I love making lists. I have my daily and weekly to-do lists that keep me on track with work projects and home life and I also have a list of monthly goals which include “life enhancers.” Life enhancers prevent you from getting too caught up in the day-to-day tasks by making sure you schedule time for things you enjoy.

When coming up with my monthly goals, I choose the feelings that I want to experience and then determine the actions that will help me achieve those feelings. The focus feelings for November are gratitude, kindness, growth and enjoyment. I encourage you to join me in making this an amazing month!

~Each day this month, write down something you are grateful for {where there is gratitude, negative emotions cannot exist}

~Try something new {a new recipe, a new fitness class, make a new friend}

~Surprise someone with an act of kindness {mail a “just because” card to a relative who lives far away, pay for the drink of the person behind you in line at the coffee shop, surprise a friend with a text telling them how much you appreciate having them in your life}

~Make a healthy comfort food meal {try this soup!}

~Set a new fitness goal {hold a plank for 3 minutes, do 25 pushups on your toes, run 3 miles without stopping – wherever you are fitness-wise, challenge yourself to go a little further}

~Pamper yourself {get a massage, buy yourself flowers, have a night of takeout + your favorite movie – you deserve it!}

~Get some quality time with the ones you love {have a girls night with your best friends, plan a special date night with your significant other, enjoy a festive family dinner}

~Meditation / Prayer {if you do not currently have a meditation or prayer practice, commit to a five minute session each week – that’s only 20 minutes out of your whole month! If you can go longer than five minutes, great! If this is something you already do, then work on strengthening your practice or picking a focus of your meditation/prayer}

Commit to checking off each item on this list and I guarantee that you will have a wonderful month!

Now, onto some exciting news! I am now taking on new health coaching clients for December 1st! Not exactly sure what a health coach does? Want to know more about how I can help you? Here’s some more info:

Who? I’m Tina, a certified Holistic Health & Lifestyle Coach.

What? Health & lifestyle coaching provides you with the tools and support you need to overcome the obstacles that are holding you back from living the life you want. As your coach, I am dedicated to helping you and empowering you to live a healthier, happier and more vibrant life.

Where? Anywhere! I offer services via phone and Skype, as well as in person. You will receive the same support no matter which you choose.

Why? Deep down, everyone has all the pieces – they just need someone to help them put the puzzle together. I’ve been there, I’ve struggled, I’ve suffered, I’ve been unhealthy, emotionally depleted and felt stuck. My life was in a million different pieces, but instead of accepting things as they were, I decided to take control of my life. Once I committed to taking care of myself – mind, body and soul – everything started to fall into place.

Through my experience and education, I’ve developed the tools that will help you overcome some of the most difficult obstacles in the most important areas of your life. Lets start putting your pieces together.

It’s time to start feeling healthy and loving your life. Click here to learn more about how I can help.

If you are ready to turn your life around and finally achieve your health and wellness goals, then lets work together! Enrollment for December 1st is now open (spots are limited). Email me at

Be well Xo