The Power of Your Thoughts

When trying to get healthier or improve an area of our lives, we tend to focus on our actions first. We exert will power to change our behaviors, but then wonder why we can’t stay consistent and why we “self-sabotage.”

I find that most of my clients know what to do to get healthier, but they struggle with consistent execution. I’ve been coaching for 10 years and have noticed a common pattern among nearly all my clients: your thoughts make or break the execution of your goals. So how do we get our thoughts to support us in the pursuit of our goals?

1. Define your WHY.

Why do you want to get healthier? What is your internal motivator? I recommend that your “why” be based on something deeply personal and meaningful to you, such as “I want to run a marathon” or “I want to be healthy for my kids,” rather than an external motivator (ie: what other people think of you). External motivation is often short-lived and unfulfilling, but meaningful internal motivation will fuel you as you work towards your goals.

2. Let your WHY guide your thoughts.

There is a big difference between the thought:” Ugh, I have to exercise today” and “I’m choosing to exercise today because I want to keep my body healthy and active.” The first thought discourages you and the second thought supports your efforts. I don’t know about you, but I’d prefer to have a constant cheerleader in my head rather than a negative Nancy. Keep your thoughts in check and make sure they’re aligned with your WHY.

3. Take consistent ACTION (despite what you feel). If we only did the things we felt like doing, we’d all be in trouble. Motivation fluctuates and you’re not always going to feel like putting in the effort. Take action towards your goals despite how you feel. You’ve made a commitment to yourself, and commitments should be kept. Remind yourself of your WHY and go out and get the job done!

Choose thoughts that empower you > Take daily action towards your goals > Those consistent actions will turn into habits > Your habits shape your life.

#nourishedwellness #nourishedforlife #mindset


Sustainability {Part 1}

The biggest reason people weight cycle, meaning they repeatedly lose and gain signifiant amounts of weight, is because the diet plan they are following is not sustainable. Overly restrictive crash diets are incredibly difficult to maintain, and it is only a matter of time before your willpower burns out.

It’s like a pendulum that fluctuates between extreme rigidness and careless gluttony. The more you restrict, the more likely you are to swing to the opposite side of the pendulum into “screw it” mode. Can you move away from the extremes, away from deprivation, and into the middle ground of healthy discipline?

Discover if what you are doing now is sustainable long-term by asking yourself this simple question:

What would it look like to embrace a healthy balance that you can maintain for the long-run? Maybe that means following the “80/20” rule. Maybe that means sticking to healthy homemade food during the week and enjoying dinners out on the weekends. Maybe that means having a small treat every day. Discover what a healthy balance looks like for you. Choose to eat and live in a way that’s mindful, enjoyable and sustainable. 🙏🏼

If you’re looking for guidance to build a healthy lifestyle, schedule a 1:1 coaching call with me or download the Nourished For Life e-book here:

#nourishedwellness #nourishedforlife


Stress & Digestion

Did you know that stress & anxiety can impair digestion? If you deal with digestive issues such as constant bloating or indigestion, a good question to ask yourself is, “Am I calm and relaxed at meal time?” 

When you bring stress from work, anxiety about a circumstance, or frustration in a relationship to the table, your body may not be in the optimal state to digest your meal. The same goes for food fear and guilt. If you feel like you’re eating something you “shouldn’t” or a “bad food,” those thoughts can trigger negative emotions, cause you stress (mental, emotional and physical) and hinder your ability to digestive efficiently.

Here are simple ways to calm your nervous system and get your body back to “rest & digest” mode:

*Take several deep, slow breaths. Inhale. Exhale. Repeat.

*Remind yourself that the healthiest thing you can do at mealtime is to eat slowly, mindfully and with enjoyment.

*Express gratitude for the meal. 

*You may now dig in!


What’s the best diet to follow?

“What’s the best diet to follow?”

“What’s the best way of eating?”

I completely understand why I’m asked this so often.


Keto, Paleo, Vegan, Gluten-free… there is an overwhelming amount of contradicting information and many become paralyzed, not knowing what to eat.

As a holistic health coach, I believe in bio-individuality. 

Each of us are unique and our bodies have different needs.

Therefore, I work backwards and start with YOU.

Here is an example of some questions I ask my clients:

~What foods do YOU enjoy?

~What way of eating makes YOU feel your best?

~What way of eating would YOU be able stick to longterm?

Rather than forcing yourself to follow the rigid rules of a particular protocol, start with your body and build from there.

If you’re currently feeling confused by all the nutritional noise out there, I encourage you to take a step back, take a deep breath & get back to the basics of YOUR body.⁣

I’m always here to help! 

Email me with any questions you may have.