The Power of a Minute

Pause. Breathe.

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✅ “Listen to Episode 53: Choosing Foods Using Good, Better, Best to hear my slow-down practices.”

✅ “Download your free Dinner Guide here.”

Before ...

The Phrase That Changed Everything

“I don’t talk about myself like that anymore.”

Ready to break old patterns? Download my free Diet Myths Debunked Guide.

✅ “Listen to Episode 3: When Negative Comments Sting: The Mirror of Truth for more mindset s...

Stop Debating. Start Doing.

Pick the next step.

Want help? Download my free Metabolic Makeover Guide to reset your approach.

✅ “Listen to Episode 48: Lifestyle Changes: Beyond Calories – The Multi-Pronged Approach to Weight Loss for my action stra...

Evidence Beats Affirmations

Prove it to your brain.

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The Exercise:

Make 3 lists: Easy, Medium, Hard Wins.

✅ “Listen to Episode 18: Embracing Abundance: Shifting Your Mindset for Effect...

Half-Assed Wins Still Count

Your brain minimizes your progress. Let’s stop that.

Want to track your wins? Download my free Habit Tracker to see your consistency add up.

Try This Exercise

List 5 hard things you’ve done. Own them.

✅ “Listen to Epi...

When Life Happens: Use Alternate Protocols

Sick days. Travel. Stress. You can still stay aligned.

Need help planning for busy days? Download my free Dinner Guide packed with easy, protein-forward meal ideas.

What’s an Alternate Protocol?

Your bac...

Why Being a Fixer Might Be Stressing You Into Overeating

Conflict isn’t always bad. But the stress it creates can drive overeating.

Want help creating calm? Sign up to my Free Course to learn how to understand and navigate all the stressors and emo...

Stop Overthinking and Start Taking Action

Change can feel scary. Overthinking keeps you stuck.

Need help simplifying? Download my free Dinner Guide with realistic, protein-forward meals to keep you nourished.

Set a Limit and Go

Decide. Act. Adjus...

How to Stop the Spiral of Negative Thinking

Negative thoughts don’t just sting. They block action.

If you’re tired of starting over every Monday, you need this. Download my free Habit Tracker to make progress simple and doable.

The Real Problem

I...

Why Self-Talk is the Key to Sustainable Weight Loss

Ever have one of those weekends where the plan just didn’t happen? You didn’t prep your meals. You skipped journaling. You indulged a bit more than you planned.

Here’s the kicker: You’re human.

B...