Healthy Fall (Tr)eats That Won’t Wreck Your Progress

Healthy Fall (Tr)eats That Won’t Wreck Your Progress

When I think of fall, I think of sweater weather, pumpkin patches, my couch, and FOOD. There’s just something about the temperature dropping that makes me want to bake pies, drink hot sugary drinks, buy a dozen fuzzy blankets, and re-watch Gilmore Girls for the […]

How Diet Mentality Is Ruining Your Progress

How Diet Mentality Is Ruining Your Progress

Eating is a biological instinct that we are born with. Babies cry when their bodies are in need of sustenance and they stop eating when they’ve had enough. It’s a system and it works, and their bodies are able to function and grow just as […]

Goal Setting for Creating your Dream Life (but really)

Goal Setting for Creating your Dream Life (but really)

Just like your unique state of health, there is no one-size-fits-all approach to goals and goal setting. Small goals, big goals, daily goals, long-term goals, short-term goals, New Year goals, the list goes on and on…and on. I bet you have some goals that you don’t even realize are goals. Those things that you desire most, those big dreams you have for your future, that item you really want to buy…they are all goals. If you are not in a current state that allows you to have something that you want, it becomes a goal–whether it’s consciously or subconsciously.

And now I’m going to attempt to convince you just how important it is and beneficial it’ll be for you if these goals are made in a super-extra-very intentional way. Here we go.

I’ve got some reaaally big goals for my life.

Like, so big that it’s almost laughable but at the same time I am completely positive that I will reach these goals (crucial to me actually reaching them).

Some of my monetary goals include:

  • build my own home on 2+ acres of land in Boulder, CO (so we can have plenty of room for our sand volleyball courts of course)
  • open up a women-only gym
  • allow Nathan to retire at 40 (or at least be able to employ him myself at that point)
  • be able to travel the world freely
  • have the financial freedom to give substantially to those who need it the most

Some of my health goals include:

  • continue to decrease my body fat % (not sure what that number would be on the scale and tbh could not care less)
  • have my body functioning optimally
  • maintain a healthy relationship with food
  • be able to play volleyball for decades to come with no injuries

Some of my impact goals include:

  • transform the lives of over 1,000 women in my lifetime
  • redefine the idea of health in a society that has completely warped it
  • host retreats and safe spaces for women in need of community
  • create an empire of empowered and confident individuals who truly believe that they can do anything they put their minds to and to create lists of dreams and goals as lofty and intimidating as this one.

And for someone who barely launched this blog a few short months ago, these goals are definitely lofty. But instead of letting myself just daydream about the future and never actually move towards it, I take steps in the right direction every single day. And you can, too.

So, step 1: Write down your biggest goals and dreams.

Yes, the ones that you maybe already convinced yourself aren’t going to happen. Because writing them down is the first step to bringing them into existence. And sure, if owning a castle on a private island is really what you want, write it down. But…is that really what you want? Dig deep. What do you want in this one life you’ve been given? What impact do you want to make? What legacy do you want to leave? What way can you serve others that will in turn serve you? And, obviously you want to be around long enough and in a state well enough to enjoy all of it, so–where does your health fit into all of this?

Some of these goals might be long-term: I’m talking years down the road before you can actually hold the keys to that new house, or be speaking at the event with thousands of people, or be in a state of maintenance after losing 100+ lbs. Even more reason to start working towards them TODAY.

Some of them might be short-term: Within 3-6 months, you could be holding the keys to that new car, you could launch your online business that you’ve been procrastinating on for months, you could lose that extra 10-20 lbs that you’ve been holding onto for the past few years. But, again, you’ve gotta actually START.

So, that brings us to step 2: Figure out the ROUTINE goals.

This is the part that we don’t like to hear. It’s not instantly gratifying. It’s not as shiny and exciting as the big goals. It’s the equivalent of building a tower made up of 10,000 bricks but only being able to stack one per day, and some days you’ll end up knocking down five. But guess what? The tower is getting built, the finished project is coming together, the progress is FORWARD. And the work you put in day after day to reach that goal is forming and changing you in the process. You don’t lose 50 lbs all at once after you’ve been putting in the work for an entire year. You lose it gradually AS you put in the work. Those bricks are heavy; your body changes as you stack them. Your mindset is being molded constantly.

You WILL see the benefits of your actions present themselves as you continue to make the effort. So, is it instantly gratifying? Maybe not like you want. But will you see your hard work pay off consistently? Yes! THAT is the journey you will embark on. It’s routine, it’s action, it’s baby steps, it’s the daily grind, it’s results

So what might that look like? Actually starting?

Well maybe in week 1 you decide to drink a gallon of water every single day. And then in week 2, you remove the junk food from your house. In week 3, you start packing your lunch for work and meal prepping your dinners. Week 4 comes along, and you decide to commit to 3 workouts per week. By week 5, you’re going to bed earlier to make sure you’re getting enough sleep for your morning workout. And by week 6, you’re limiting your soda and alcohol intake. Week 7 has you up to 4 workouts and you’re also biking to work. By week 8, you have combined all of these small actions and they begin to feel more like a habit and less like work.

That is 2 months. 2 months to transform your life. Maybe you won’t hit your big goal in 2 months but you are WELL on your way. You’ve built a routine, and that. is. everything.

SO to sum up:

Step 1) Bring your biggest goals to life–write them down and don’t stop daydreaming about them–you WILL achieve them.

Step 2) Take action one small, baby goal at a time. Don’t try to transform into a new person overnight (this never works), but instead give yourself one tiny, achievable, specific action that you can start to implement NOW. Once you’ve got a handle on that, give yourself another one. Watch your biggest goals and dreams literally come to life one day, one decision, one brick at a time.

Helping you to achieve these goals IS my goal! And you better believe I’m going to make that happen. 

Life Lately Pt. 1

Life Lately Pt. 1

Seeing as this is my very first “life lately” post, I’m going to try and wrap up the entire summer in 1000 words or less. Welp, here we go. If I were to describe this summer in 3 words, it would be: volleyball, family, werk. […]

What Transformation Means To Me

What Transformation Means To Me

According to Merriam-Webster, transformation means “to change the outward form or appearance or to change in character or condition”. A lot of people might think that transformations are small–things like cutting or dyeing your hair, updating your wardrobe, or whitening your teeth. But I don’t […]

The 3 Real Secrets to Weight Loss (That Don’t Involve Diet or Exercise)

The 3 Real Secrets to Weight Loss (That Don’t Involve Diet or Exercise)

Why are 2 out of 3 Americans overweight? Why are we discovering more and more about the human body, yet, as a nation, are negatively impacting our health more than ever before? Why do people spend months and years (maybe their entire lives!) trying to lose weight without success? The answer probably lies somewhere in the fact that we aren’t robots, that we are emotional beings. And THAT truth is where the real secrets are found. So what are they? Here we go.

1. Education

It blows my mind that we live in a day and age where the market for skinny teas, waist trainers, and magic pills is absolutely exploding. Don’t get me wrong–I think the idea of being able to simultaneously sit on my couch all day and shed pounds by sipping a teatox (in between my various boxes of takeout) is pretty freakin awesome. But it’s too good to be true. Literally. We have access to the real data–the actual science that has discovered the process that leads to weight loss and gain–but those big companies don’t want you going anywhere near that information. They will sell the quick fix as long as they possibly can, and they’ll probably be successful. Why? Because “eat healthy, consume less calories than you burn, and exercise regularly long-term” isn’t nearly as appealing as a “lose 10 lbs in 10 days” magazine diet. You have to see past this B.S. You have to understand that those things are marketing ploys–that there aren’t shortcuts when it comes to your long-term health. Don’t take my word for it–do your own research. Education is one of the most valuable tools you can have.

2. Mindset (Self-awareness)

Once you fully understand how weight loss works, you must work to adjust your mindset. Remind yourself that there are no “good” foods or “bad” foods. No, I’m not saying to eat McDonald’s every single meal of every single day but KNOW that if you do eat a double cheeseburger tomorrow you aren’t sabotaging your progress. Weight loss is not a phenomenon reserved for those who cut out chocolate, ice cream, and pizza completely from their diet. In fact, the more extreme you are, the more likely you will end up gaining the weight back. Can you really live with not eating cookies, or cake, or nachos for the rest of your life? I know I can’t. So fit it in–and even more importantly–know that you CAN fit it in. Weight loss will always be a challenge BUT with this self-awareness, you can make it 10x easier for yourself.

3. Self Love

‘Nuff said. If you are entering into a state of changing your body–the very shell that your being exists in–you’re going to need all of the love you can get. And yes–you CAN simultaneously love your body and want to change it. Understand that the body that you desire is going to come about because of your current body that puts in the work day after day. This body has allowed you to live your entire life up till this point. It has carried you through the highs and lows and at the end of the day, it is the one thing on this earth that solely belongs to YOU. Start realizing that, start treating yourself with respect, start loving your beautiful self as you are NOW–and you’ll find that you can achieve anything you set your mind to. This shift might not happen overnight, but if you intentionally work to change the language that you use towards yourself–it WILL happen.

Are you on a weight loss journey? Which of these “secrets” do you need to work on the most?

How I Stopped Eating Cheat Meals And Why You Should Too

How I Stopped Eating Cheat Meals And Why You Should Too

I used to eat cheat meals ALL of the time. I used to restrict myself all week from my favorite things knowing that I could eat them to my heart’s content over the weekend. Then I stopped. Cold turkey. And I haven’t had a single […]

How To Stay “On Track” While On Vacation

How To Stay “On Track” While On Vacation

There has probably been a thousand articles and blog posts written on this very topic but I have a feeling you landed here because none of them have really stuck thus far. There are tons of tips, tricks, and hacks floating around for exactly how […]

My Story Part II

My Story Part II

I’ve always been an athlete. Sports (specifically volleyball) have played a huge role in my life for as long as I can remember. It was through playing sports that I came to realize that what a body is capable of doesn’t necessarily equate to what it looks like in the way I’d like.

In other words, I never looked like the models in the magazines, but I could hit a volleyball pretty dang hard and jump pretty dang high. Even then, I remember waking up every morning and touching my stomach to see how flat it felt.

When I was approaching my senior year of high school,  I began to do my own research on nutrition in an attempt to achieve my “best body yet”. Well, it worked. I lost ~20 lbs in about 4 months and gained quite a bit of confidence along with it. Wait. Freeze for a second. HOW? Because losing weight is no joke. Some people spend their whole lives trying to lose weight. HOW I did it is honestly a little bit of a blur–I mean I very clearly remember the obsessive calorie counting and the sometimes 2-a-day workouts but I can’t remember the willpower that drove me to stay on this strict plan every single day during that time. I am not that person anymore, and honestly I am better off for it. I would say no to social things because I wouldn’t be able to eat where they were going, I stopped eating my mom’s dinners, and I was extremely sleep deprived from waking up at the crack of dawn to get my first workout in even though I barely finished homework at midnight. I was a robot version of my current self. Obviously something had to give in this crazy cycle, and after my senior state volleyball tournament, I finally cracked. We didn’t win (year 4 in a row of coming in 2nd) and I was pretty upset about it.

I stopped caring about calories–the season was over so there wasn’t any real motivation to keep going strong with my workouts–and in a matter of months I gained most of the weight back.

It got to a point where I felt a little out of control, and the summer after I graduated, I checked myself into cognitive behavioral therapy. It only took a couple sessions to figure out that no, I didn’t have the binge eating disorder that I had self-diagnosed myself with, and it finally gave me the push I needed to move forward. It was in these sessions that I learned about Black and White mindsets and realized that my life up until that point had literally revolved around that perspective.

Good days, bad days, good weeks, bad weeks, good foods, bad foods–I defined myself around these labels.

I had been “starting fresh” on Mondays and the first of the year for as long as I could remember. I would eat ice cream for breakfast and that automatically gave me an excuse to eat junk the rest of the day because the day was already ruined. But no–nothing is black and white. Everything is GREY. That’s life.  I took this new perspective and ran with it. I started working out again to take care of my body, not to punish it. I started eating foods I enjoyed when I was hungry and removed any and all guilt. Now this didn’t happen overnight–I had to consciously work towards accepting myself every. single. day. Despite my frequent workouts, I actually ended up gaining weight during this period. I hit my highest weight ever the summer following my freshman year of college nearing 180 lbs. Almost 20 lbs more than I weighed the summer before, yet I was 10x happier. That was the year I became really close to my current best friends, and the year I finally gained food freedom and learned to value my body for what it did for me over what it looked like.

For the first time maybe ever, I knew what true self-love was.

My sophomore year of college, I became more invested in my appearance–but coming from a place of self-love made all the difference. I really strived to create workouts for myself that were enjoyable and quickly realized that I would never again be the cardio queen I was in high school. Weight lifting became my kryptonite and waking up sore and seeing more definition on my body got me addicted. I wanted to share this realization with the world. By the end of that year I had lost those 20 lbs again–and I didn’t track a single calorie the entire time. I could tell that my body was uncomfortable at the higher weight, and once I hit 160 I was able to maintain that just living life. And that’s exactly what I’ve been doing for the past 3 years–living and enjoying life, eating foods that I love and that nourish my body while never depriving myself, and remaining active because I know it’s important for my health and I genuinely enjoy it. To think that my mindset has done a complete 180 in just 4 short years is pretty surreal to me.

I feel so removed from that person I was before, and I want to shout from the rooftops that if you are that person–there is hope for you too.

You WILL look back at your old self with new clarity someday, but it is a process. Instead of checking how flat my stomach is in the morning, I flex in the mirror–that is, if I look in the mirror at all.  Now I’m more interested in how strong I am,  if I can jump higher than I did 6 months ago, and how I FEEL. Going into this current cut I’m in was a little intimidating at first, given my previous experience with calorie/macro tracking BUT having the self-awareness of that experience as well as coming from a MUCH healthier mental and emotional place, I knew that I would be able to continue to enjoy my life while challenging myself a little bit (the two do NOT have to be separate!). THIS is the experience I want everyone to have, and I cannot wait to help others discover that experience. 



My Story Part I

My Story Part I

Titling this blog was actually the hardest part about writing it. But once I realized that the words I was typing were coming straight from my heart, it was really a no brainer. This is my story. If I were introducing myself to someone, I […]