The internet is flooded with weight loss coaches and nutrition gurus but how do you know who to trust? Something that frustrates me as a holistic health coach, is the phrase ‘weight loss nutrition’. This is a myth. Let me teach you why and what nutrition coaching really is.

Did you know that lack of sleep can lead to weight gain as well as other health problems?

When our schedules are busy, sleep tends to be the part of our routine that will suffer. You might get just enough sleep to be able to function, but find yourself reaching for caffeine and sugar in hopes of getting more energy to push through (or maybe you aren’t aware this is why you reach for those things).

Most likely, you’ve been told how important sleep is but there’s just not enough time to get enough!

Often women seek health coaching after they feel like they have exhausted all diet and fitness plans.

They tell me that nothing has worked: They are tired of chasing fat loss, want to see their muscle tone, can lose weight but always regain it, think they’re metabolism is broken and want to know if they can improve it and they REALLY want to lose the fat and be the best version of themselves.

So what if we rebranded dieting and weight loss, and thought of them in a different way? How would that affect your metabolism? How could you optimize it rather than blaming it?

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.

Self sabotage kills more results than lack of action does. Let that sink in for a moment.

As women, we are generally pretty guilty of self doubt and sabotage and this is a key factor I help clients to overcome as a health, fitness and nutrition coach. If you want to decrease self sabotage then you need to measure progress in a way that supports you in seeing all of the ways you might be progressing.

I’ll show you how and don’t just take my word for all this, I want to show you all this in a real-life client example of mine, Amanda.

One of the hardest health and fitness goals can be to get toned. As a coach, women often come to me after a yo-yo weightloss journey but they still don’t have the muscle definition they want to support that toned look they desire. To achieve a toned body one will need to cycle through multiple phases of building muscle (one phase) and losing fat (a separate phase).

It's not uncommon for me to have a conversation with someone about a discomfort they went to their doctor about and to hear that their doctor didn't ask them anything about their lifestyle. We have clients approach us for coaching with discomforts ranging from thyroid problems and digestion issues to acne and skin rashes. Doctors haven’t been able to get to the root for them and this hurts my heart so much. We want to help. By banishing these common discomforts, you can finally feel happy and healthy.

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 leading cause of weight struggles that I find among clients is stress and lack of sleep. They go hand in hand and can shape everything in your life without you even realizing it. The techniques I share here will help you to find the space in your long days to manage your stress, restore your sleep and optimize your health.

These range from seconds-long practices like aromatherapy and humming (hear me out!) to minutes-long reading and boundary setting. Give them a go and see how they change your mind, body and lifestyle.

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.

Trust in your body should be innate, but after talking with so many women hearing them blame their body for how they are feeling, I know it is not innate.

Have you set yourself rules like “no pasta or peanut butter” or “workout EVERY day”? These are not sustainable and will actually be hindering your efforts to lose weight. Your body will not trust you and you will not trust yourself.

Through making mistakes myself in a 15+ year pursuit for health, I have developed methods for gaining trust in my body that I now share with other busy women through coaching.

You may feel like you have tried all the different diet options out there and wonder why they work for other women and not for you. We all have different bodies and lifestyles, so the same methods are never going to work for us all. The answer to reaching your body goals do not lie in banishing foods or excessively doing cardio, I will explain the key to sustainable weight loss that WORKS.

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.