I’m too busy to work out. I don’t have the time to think about nutrition nor prepare my food. My sleep is all over the place. I feel stressed ALL the time.

These are just a few things my health coaches and I hear regularly. If this is you, then read on. We can give you manageable tips to make more time in your day for doing the things you need to do to move the needle in the direction you desire. Building the foundations strong is how you sustain your health and therefore a body shape you no longer have to work for but can actually live in.

No matter the efforts we make to be successful on our health and weight loss journeys, there will likely always be obstacles and speed bumps we hit along the way that are out of our control. I aim to teach my clients, and want to teach you how you can hold steady amidst the chaos, busy and out of control feeling moments, so in this blog, I’ll highlight three of the most common mistakes I find people make (including me!) and show you how to navigate them to help you stay consistent even when you can find every reason… not to.

Whether you are changing body composition, losing weight, decreasing body fat, increasing muscle or desiring to look more ‘toned’… you are not going to achieve a sustainable result by using restriction, a quick/fix or any extreme method.

Most fail in their weight loss results because they fail in their strategy. You must be willing to put in the extra time and effort to trial different strategies to find what works. You will fail in the process and this information will help you find your strategy.

When it comes to mindset, it often gets overlooked but there’s actually a lot to unpack!

Eating more fruit and veg is one of the most common areas for improvement I see, I call it micro-nourishment.

Most often, diets teach us to focus on how much we are eating, that "calories are king" and flexible dieting with macronutrients is queen. When we are busy it’s simpler to only look at calorie intake as we grab a quick working lunch but as a nutrition coach, I find clients usually have a lack of emphasis on what they’re consuming. I’m talking about nutrients, vitamins and minerals. They are what make the difference in weight loss.

The number one factor that stalls client’s health journeys is consistency. So many women (and men!) come to us as holistic health coaches having tried countless diets and health programs only to fail and return to where they started. Our coaches focus on teaching you the how in the process so that you can build a lifestyle that supports your health and wellness goals long term. If you’re struggling with consistency, read this.

Many clients continue with fad diets that don’t work for YEARS before coming to a health coach. So we want to break down how to recognize when holistic health coaching is for you.

We help busy women (and men), like you, to build better thoughts, make better decisions and choose better actions in their nutrition, health and fitness. We teach you the how and help you create strategies and tools for long term support in your wellness and weight loss journey.

You might think you have all bases covered, you’re exercising regularly and eating well (and tracking your nutrients, proteins, carbs etc) in a sustainable way but you’re just not hitting your weight loss goals. Why did the plan work for your colleague but not for you? Sound familiar? It does to our health coaches. No matter how strict your diet or how flawless your fitness routine, these 8 factors will be at the root of your results.

I know you just want to be there already.

An issue we all face on our weight loss journeys is impatience. It screws with our consistency and our motivation, ultimately elongating actually getting to the end goal. It’s one of the key foundations we work on as holistic health coaches; consistency with diet, fitness, healthy habits and solution oriented thought patterns. It’s tempting to skip steps and choose the fast track, yet it shouldn’t go without question, after all there’s a reason those who choose to do juice cleanses, restrict foods, and two a day workouts are recurring clients of other diet plans too.

When starting with a 1:1 coaching client I will often ask,

“what do you think it takes to get past a weight loss plateau?”

This client could have come to me for a variety of reasons, common ones are wedding weight loss, postpartum health, digestive issues or just being too busy with their career to dedicate time to their health and fitness. Regardless of their pain points and end goals, the answers I get are all pretty similar with versions of, “I need to: Eat less, eat more fruit and veggies, work out more and for longer, control myself around food and eat out less”

After our initial consultation, these answers change dramatically. Read on to find out how to get yourself out of the plateau (it’s NOT to eat less and do more)!

Before getting pregnant I witnessed many women on their own journey. I soaked in the experience they had which often included discomfort in their body during pregnancy, unexplained excess weight gain throughout and trouble losing the weight and feeling like themselves again postpartum.

Being a functional health coach I’ve learned, seen and witnessed this fact: The foundation that we build is going to determine what happens next.

In April of 2023 I gave birth to my son after years of researching, taking courses, talking with midwives, doulas and of course using the knowledge from over two decades of working with women as a functional health coach.

As humans, we are really good at excusing ourselves from doing the things that feel hard. Our human nature, in combination with our current busy lifestyle, double team us to make a decision that feels more comfortable and in turn steers us away from things that make us feel uncomfortable or that seem difficult. How do we train ourselves to stop making excuses that prevent us from achieving our goals? That’s what I’m gonna dive into.

A lot of our focus for staying healthy is directed at food, dieting and exercise. These are crucial but not a magic cure, we also need to build wellbeing and health foundations in other areas such as toxins and stress management. We need to make time for our minds and bodies in our busy lives and I want to help. I have an extensive list that I dip into on top of daily routines, this week I’ll introduce my detoxification methods for you and your family.

​8 out of every 10 inquiries we receive states something about a need for help with accountability, so if you too feel this need, you aren't alone. There are always things standing in the way, whether that be work, kids, social events, family or any busy life commitments! Sometimes we need external accountability, and I can help with that. But really, the secret you need to uncover is how to build self accountability to help achieve the health and fitness goals you’re setting for yourself this new year. Read on and discover my methods for successful self accountability.

We have all (including me) tried random diets, workouts and weight loss techniques we have seen online or heard from other people. Even though they don’t deliver long lasting results, we still try them. Stop and ask yourself, how long have I been trying to lose weight? Trying to feel better? Trying to follow through on that behavior? Here I share the simple truths behind our ‘random acts’ of health and what you should be doing instead.

Goals are a part of life. Health goals, weight loss goals, nutrition goals and fitness goals - they are a part of life and there are some critical components of these goals that will determine if we achieve them or not. Learning how to set appropriate goals, reverse engineering them and taking the appropriate step by step with intentional effort is a huge part of 1:1 health coaching. In this blog post I break down a couple of simple methods you can slot into your busy lives.

It’s hard to make new habits and harder still to make them stick. I hear this from so many women, their lives are too busy to keep good behaviors up and their goals are slipping further away. I have developed a process to help my clients stick to their new habits and reach their goals, I thought I would share it with you.

Not eating enough can lead to a TON of health problems: disrupted sleep, hair loss and hormone imbalance to name a few. I know that often what we eat, when and how much, gets put second behind our demanding job, busy mom-life and social commitments. But by not paying attention to our eating habits, such health problems can affect other aspects of our lives. Let me break down the importance of eating the right amount.

Let’s think about the ‘you’ of the future. The ‘you’ in 5 years. And the ‘you’ in 10 years. What will you be thanking yourself for in health, mind, movement and body?

This visionary practice is important because I truly want each and every one of you to find your inner fire, that deep inspiration, dedication and drive from these thoughts, to help you make the hard changes now.

Changing behaviors is HARD, I get it. But we all have goals we want to achieve that may never take off or get maintained: ‘start eating better’ or, ‘go swimming next week’. I will share my process for step-by-step behavior change that makes it manageable in your busy life.