Hey Reader, Please don’t go into debt to join my nutrition coaching program. I mean that. Coaching can be a really valuable investment in yourself, but it still has to fit within your real-life budget. If enrolling would mean falling behind on bills, carrying a credit card balance you can’t pay off, or taking money away from groceries or another basic need, now probably isn’t the right time. I know what it’s like when the money genuinely isn’t there. Last December, it felt like everything...
about 21 hours ago • 2 min read
Hey Reader, I was so proud of a client during one of the messiest seasons of her life. Her child had developed a serious medical condition. She was caring for them around the clock, barely sleeping, taking care of her other kids, managing all the regular adult responsibilities, and trying to hold everything together. Her normal nutrition and fitness routines pretty much disappeared. You know the kind of season I’m talking about. The one where it would be incredibly easy to say: “I’ll get back...
3 days ago • 2 min read
Hey Reader, Summer can scatter even your best routines. Vacations, birthday parties, barbecues, kids home from school, and schedules that seem to constantly be changing. Then September arrives, and there’s this little window between the chaos of summer and the holidays. The next 10 weeks are a chance to use that window well. You can focus on a few foundational habits, build some momentum, and head into the holiday season with solid footing underneath you. What could feel different by...
7 days ago • 1 min read
Hey Reader, When healthy only counts at 100%, you miss all the ways you could get 1% better. This morning, I gave a presentation to a group of virtual assistants, many of whom work graveyard shifts. We talked about how to make healthy choices easier when you work nights, feel tired, have kids to care for, and are being pulled in a million different directions by work, family, and all the other adulting that still has to get done. One of the tools I shared was continuum thinking. Many of us...
14 days ago • 2 min read
Hey Reader, Today’s email is specifically for those of you in or near Utah County. If that’s not you, you can sit this one out (or forward it to someone in the area who’s been talking about wanting to get stronger). I’ll be back next week with something you can use from anywhere. 😊 Strength training may have been sitting on your “I know I should…” list for months. Each time you think about starting, the same questions come up: Which exercises should I do? Is my form correct? How heavy should...
21 days ago • 2 min read
Hey Reader, Maybe you’ve been working on eating more protein. You added eggs at breakfast, started buying Greek yogurt, or finally found a protein shake that doesn’t taste like sweetened drywall. Then TIME publishes this headline: “Eating Less Protein May Help You Age Better and Live Longer.” Seriously? Nutrition advice can feel like someone keeps moving the finish line. Just when you think you’re doing something helpful, another headline makes you question it. So I looked at the research...
28 days ago • 2 min read
Hey Reader, I once trained for a half marathon, picked up my race packet, and then turned off my alarm on race morning and went back to sleep. And yes, I still wore the T-shirt. 😂 That story pokes a pretty big hole in a few motivation myths you may have picked up from the health and fitness world: You should feel excited and motivated to exercise and eat well. Athletes and fitness professionals must feel motivated all the time. You need to wait for motivation before working toward your goals....
about 1 month ago • 2 min read
Hey Reader, Ever finish a long day fully intending to work out, then sit down for “just a minute” and the couch starts making a very convincing argument. Or you had every intention of making dinner, but pizza requires zero chopping and comes in its own box. That’s usually when we blame our willpower. We assume willpower is the ability to force ourselves to choose the “better” option, even when every part of us would rather do something else. But willpower starts long before that decision....
about 1 month ago • 2 min read
Hey Reader, When I was a kid, I once scored a beautiful soccer goal during recess. For the OTHER team! I remember hearing everyone yell as I ran toward the net, thinking, “This is it! I’m actually going to score!” I kicked the ball as hard as I could. Goal! 🙌 (Wrong goal. 🙈) Between moments like that, always getting picked last in P.E., and several other athletic performances best left out of my official biography, I decided sports just weren’t for me. Then I discovered swimming. I grew up...
about 2 months ago • 3 min read