Creating White Space

Posted July 14, 2017 in creating white space, self-care, relaxing and 4 more

How often do you have nothing on your schedule? Creating white space can help you stress less, stay healthy and be more inspired.

This week has been incredibly challenging.

After about a week of not feeling well, I finally went to the doctor and learned that I have shingles.

Shingles is caused by the same virus that causes chicken pox. If you had chicken pox as a child, the virus is dormant in your body. The virus can resurface as a rash and is often brought on by the perfect combination of stress and a weakened immune system.

I've been going nonstop for the past couple of years working full-time, building my health coaching business, teaching fitness classes, going through yoga teacher training, B-School and Nutrition School, and more. I've never taken time for retraction or white space.

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Golden Milk Smoothie

Posted July 11, 2017 in golden milk, Golden Milk Smoothie, Anti-Inflammatory Smoothie and 4 more

Make the popular anti-inflammatory turmeric golden milk during warmer months by whipping up this delicious smoothie!


I've had this smoothie recipe in my mind since winter, and I finally got around to making it. 

During the colder months, I love making golden milk, a hot anti-inflammatory drink made with coconut milk, turmeric and other spices. 

Turmeric contains more than two dozen anti-inflammatory compounds and it's anti-microbial. Turmeric is traditionally used in Ayurvedic medicine for wound healing, skin issues, digestive issues, joint pain and more. The coconut milk is rich in antioxidants, nutrients and healthy fat. 

This smoothie is the perfect warm weather version of golden milk with the same health benefits! 

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Weekend Recap {July 7-9, 2017}

Posted July 10, 2017 in Weekend Recap, yoga, meal planning and 6 more

Another summer weekend has come and gone. After having two long weekends, it was sad to have a regular old two day weekend.

However, I'm home from work today. 

I'm not sure if everything is just a coincidence and unrelated or if everything is connected, but I have a cluster of painful and itchy bug bites on my neck, I have an intense pain from my jaw to my shoulder, I have a terrible headache and my throat is sore. 

It all started last Wednesday, so after six days of being in pain I'm exhausted. I also started to go down a spiral worrying about having a bacterial infection, meningitis or some other awful illness.

Luckily, I don't have anything on my schedule today. So I'm currently watching Dawson's Creek from the beginning (I haven't watched it since high school!) and I'm staying in my pajamas all day. 

I wasn't feeling well all weekend, so I spent a fair amount of time relaxing. But I also pushed through my pain for a date night and a trip to the lake for some beach time.

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How I Use Essential Oils Every Day

Posted July 7, 2017 in essential oils, Using essential oils daily, toxin free home and 5 more


When I first began my journey to live a healthier life, I focused only on food and fitness.

They were incredibly important stepping stones for me, but I soon realized that wellness was about so much more. 

Going through health coaching school was when I first realized the importance of self-care, and how many toxins were in my beauty products. I incorporated a consistent self-care practice and slowly began replacing my old beauty and skincare products with natural products.

In the last year, I've focused on transitioning my household cleaning products from toxic brands to natural or homemade products. 

This is the beauty of going on a journey to live a healthy're constantly learning new things!

I began using essential oils a few years ago, but I've really incorporated them into multiple aspects of my daily routine recently. 

I love that essential oils have allowed me to reduce the toxins in my life and that they're a natural supplement to my health regimens. 

As I was getting ready one morning, I realized that I hadn't shared much about how I use essential oils daily. So I thought I would give you a peek into my day!

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Fourth of July 2017 Recap

Posted July 6, 2017 in Fourth of July, smoothie, summer body love and 4 more

After having five days off work for my trip to Yosemite National Park, coming back and working three days, I had a four day weekend for the Fourth of July! 

It's been the most glorious few weeks with very little work and lots of summer fun. I could get used to this. 

The fiancé and I didn't have any plans for the holiday weekend, so we just did whatever we felt like doing in each moment. It was exactly what I needed. 

I won't bore you with all the details. I did spend a fair amount of time cleaning and organizing the house, working on my upcoming 30-Day Summer Body Love Program and watching Netflix (watching the current season of Orange is the New Black). 

Here are some highlights from my holiday weekend...

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How to Break Free from Dieting for Good and Love Your Body More

Posted July 4, 2017 in Summer Body Love Program, body positivity, self-care and 2 more

Loving your body more and living the life you truly want is within reach, and there's no diet, meal plan or fitness routine required!


Every spring, I used to write out my weight loss goals for summer. I'd figure out how many pounds I needed to lose each week to reach my goal.

The number I chose, always seemed to have a magical power attached to it. I imagined that once I reached that number on the scale, that I would be happy and confident, and that I would finally be able to begin living my life. 

I would spend the entire spring starting my diet over every Monday, repeating a cycle of strict eating, binge eating, shame and guilt, more binge eating, back to the diet. 

Obviously, I never met my weight loss goal, and I began each summer feeling self-conscious about my body and like a total failure for not having the willpower to get skinny. I also continued to put my true desires on hold because I hadn't reached that magical number on the scale yet. 

But then something changed...I began taking care of myself and living more fully. I stopped waiting for my body to be perfect to live the life I wanted to live, and I began to love my body more. 

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