Here's my morning routine!

If you’ve followed my journey for a while, you’ve slowly watched me shift from night owl to early morning riser and how I’ve made + stuck to the AM schedule.

My secret? Doing stuff I really like first thing in the morning.

Coffee.
Read.
Journal.
Gratitudes.
Write my power list + schedule.
Play guitar.
Workout.
Steps.

Allllllllll of my favorite things are now on my to do list in the morning.

And if I hit snooze? I’m sacrificing all of my activities that fill my cup.

Arranging my day like this gives me a massive incentive to leap out of bed at 6:30 in the morning, when I otherwise would rather stay awake until the wee hours of the morning by nature.

This shift has been great for me to keep a better schedule this year, but it’s also been incredible to shift myself and my wants + needs to be the first priority of my day.

I shifted my day to align with myself, how I feel, my growth, and productivity levels to be my highest priority tasks.

Therefore - I do them first.

And it’s awesome. For myself, my marriage, my family, clients, business, everything.

When we build the habit of taking care of US first thing in the morning, it creates a domino effect throughout our day.

We’re telling the whole world that we’re worth being a priority and worthy of setting aside a sacred time for us to have our wants and needs met.

That is some HIGHEST SELf energy to be sending out in the first hour of your day!

What’s a non-negotiable in your day?

Your "diet" is actually making you gain weight.

The story goes like this…

You poured so much time and energy and sacrificed your social life. You were fully committed, totally adhered to the plan, and lost a TON of weight because of it! You did it! Now you feel happy to buy new clothes and excited to look in the mirror every day because of your progress.

But what happens when the diet is over? You start eating normally again, treat yourself to the morning donut, start going to happy hour with your friends again, you start LIVING YOUR LIFE again.

So, the scale goes up. You gain the weight back. You feel like that was just a huge waste of time. So now you’re back where you started, but this time you’re even more frustrated than before.

So then you start this new, BETTER diet, so that you can really lose the weight this time.

When the diet ends, you go back to eating normally again, since you’ve deprived yourself of all of your favorite foods. Then, just like that, the scale goes back up again and you’re now in the cycle of yo-yo dieting. Crap.

Sister, if this is you, don’t stress out - THIS IS EVERYONE.

These “quick fixes” don’t give sustainable results.

Why?

Because they don’t teach out about how to balance. You don’t learn about building a lifestyle. They’re designed to get the weight OFF, but what about after? What happens once you’ve list the weight? You rebound because they didn’t teach you anything.

Instead of wasting your time bouncing back and forth from weight loss to weight gain on these fad diets, spend your time building a healthy lifestyle that created results without restriction.

You only get ONE BODY! In my 1:1 coaching the focus is on education. Teaching you how to eat, how to train, and how to LIVE while we work together, so after coaching you have a foundation of knowledge for a lifetime.

I choose food freedom and a sustainable lifestyle and I can help you choose that too.

I hate cleaning the bathroom.

I hate the smell of bleach.

I hate how Lysol wipes make my fingertips feel.

I hate using windex on the mirror only to pick off pieces of paper towel for eternity.

I especially hate trying to monkey around my bathtub as a 5’2’’ human and scrub the tile surround.

…also the smells of cleaner make my head want to explode.

Cleaning the bathroom (in my mind) = obligation.

I do it because it needs to be cleaned.

I do it because I want to give company a clean toilet to sit on.

I do it because I HAVE to.

But what if I could actually enjoy cleaning the bathroom?

The Lysol wipes? The windex? The monkeying around? The smell of bleach?

The reality of this situation is that I could, just by switching my language.

Shifting the “HAVE TO” to a “GET TO.” From obligation to opportunity.

Because the reality of it is - both are true.

I HAVE TO clean the bathroom but I also GET TO take care of the place I call home.

I HAVE TO pay bills to keep our lights on but I also GET TO pay bills because I have a successful career and a roof over my head which allows me to provide for my family.

I HAVE TO lift weights to change by body composition but I also GET the opportunity to change something I might not otherwise love about myself.

I HAD TO monitor my food intake while I learned about nutrition but I also GET TO utilize a system, that is proven by science, to create incredible results, and the transformation I desired with no food off limits.

The thing is: how we look at our life often determines how we feel about our life.

If things are happening in spite of us or in support of us.

What do you GET TO do today?

I melted all of the ice cream in the whole store. ⁣

I was 16. Working at Coldstone Creamery and was in charge of closing down the store for the night. ⁣
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When turning off the display case there were a ton of buttons on the panel. Two that are very important. ⁣
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One that turned off the light. One that turned it completely off and left it to thaw. ⁣
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It wasn’t until the next morning when the opening shift came into a vat of melted ice cream soup that I was angrily called and told which button I hit. ⁣
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I remember I was in Target when I got the phone call from my boss about how irresponsible I was. ⁣
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I was 16. In charge of closing the store on a Friday night. Just a teenage girl who hit the wrong circle button. ⁣
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At that moment, no one cared that the floors were spotless, that every dish was clean, that everything else was done perfectly, all I heard about was the one thing that I ruined. ⁣
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I was heartbroken. ⁣
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As an enneagram 7, ESFP and the youngest child...I thrive to make people happy. ⁣
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So to know I ruined their day, cost the not-very-profitable store money and gave my friends more work...I felt horrible. ⁣
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At that moment I should’ve quit that job. Especially since I later found out the manager talked crap about how she should’ve fired me from that anyways. (Again, I was 16…)⁣
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All this to say--we’re not our mistakes. ⁣
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I’m not an eternal failure because I turned ice cream to spoiled milk. ⁣
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I’m not any less worthy of having a successful career because of this.⁣
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I’m not a failure at bringing happiness to others because someone got angry at me. ⁣
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Just because I’ve experienced failure, doesn’t mean I am one.⁣
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Neither are you. ❤️

💰 Where Did $20,280 Of My Health, Fitness + Business Investments Go?⁣ 👀 💰⁣

I’ve never showed these numbers to the internet before…⁣
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A few years back I hired my first online macro coach. $200/mo⁣
Then I invested in a group coaching program. $7,000.⁣
Next came my 1:1 coaching support. $10,000. ⁣
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$20,280 is how much money I’ve invested in myself to date.⁣
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This isn’t counting any certifications, programs, continuing education, events or lectures I’ve attended to learn even more than my courses and experience taught me. ⁣
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This isn’t counting all of the sciences and Anatomy + Physiology courses I took in college. This is straight up coaching. ⁣
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The amount of money that I’ve invested in myself is more money than I made some years working a part time job while in school. ⁣
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I know what it feels like to have your stomach dropping investments.⁣
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The result? The more money I had on the line, the bigger the payoff was. Every. Single. Time.⁣
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Even with some courses or coaching wasn’t what I thought it was going to be, the investment was in myself. It didn’t matter. ⁣
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I knew I dropped a bag on my growth, so I put in the work.⁣
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I had made a commitment and it made me follow through when I would’ve given up otherwise.⁣
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I will never ask a client to go somewhere or do something I haven’t done. ⁣
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I invest in coaching every month because I know it’s the clearest path to growth.⁣
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A good coach will ask you to get uncomfortable. And then support you through it, because they’ve been in your shoes. ⁣
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Investing in YOU is the most important investment you’ll ever make. ⁣
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Because when you invest in yourself, you’re sending a message to the world and to yourself. That the power and potential you have is important enough to you, to give it the energy, space and time to create results. ⁣
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Every. Single. Time.

🤫 The secret to having an incredible coaching experience...⁣⁣

...is having really awesome systems 👏🏼⁣
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My first priority with my team is having easy to access, clear cut systems in place to have their journey feel easy breezy 🌤 We want to have something simple + effective that checks all the boxes we need ✅⁣
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So, BEHOLD! 🙌🏼 These are the apps every single client (+ me) have on their phones 👇🏼⁣
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📲 1:1 CLIENT APP: ⁣
This is where we track all data + access all training plans. All programs have form videos built into their workouts so if they want to see a brief video to show form and set up--it’s all in one place. This is also where clients track their weight for workouts so we can measure strength gains. ⁣
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📲 WHATSAPP⁣
WhatsApp is where all communication happens. From the weekly check ins, to having a team-wide group message for community support, clients have 24/7 access to my direct line here. We can send questions, photos, form videos and voice memos as needed to create an awesome safe space for them. ⁣
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If you’re one of my clients you know how much I love voice memos--and they’re to be expected every single week in response to client’s check ins. This helps us communicate more easily and also gives us space to ask any questions or break down more complex topics in a conversation type dialogue. 🎙⁣
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📲 MYFITNESSPAL:⁣
This is where all clients keep their virtual food diary. Since we practice flexible dieting--either with macros or a protein/calorie goal, this is where we keep all of that data. MFP links up with our 1:1 client app so I have access to see what client’s intakes look like which is incredible to provide an extra layer of accountability⁣
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📲 ZOOM:⁣
From our first connection call to anytime realtime support is needed, Zoom is an awesome platform to help bring this to life. Clients always have full access to my calendar to schedule Zoom meetings to connect or strategize as they want to!⁣
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When partnering up with women on their fitness journey our focus is to provide knowledge, support, community and accountability ✨ So we back that up with our systems as well 🥳⁣
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📱 if you had to delete one app forever, what would it be and why?

I hate being lied to, don’t you?⁣⁣

So what I’m not going to do is tell you lies about what your fitness journey is going to look like.⁣
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So here’s the truth:⁣
✅ You’re not going to want to workout every day. Fact. ⁣
✅ Some days even with perfect planning, your day will get hijacked. It happens.⁣
✅ Some days you’re going to be so sore sitting on the toilet makes you groan. We’ve all been there.⁣
✅ The only way to change your life is to do the thing that you’ve been avoiding. (if you feel called out here, good)⁣
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🗣 But here’s some more truth: It’s worth it.⁣
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Every early morning workout, every time you get humbled by a heavy barbell, every single macro you track. It. is. Worth it. 👏🏼⁣
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I’ve yet to meet a human who’s had a transformation (the healthy way) and regretted it. Because they don't 🤷🏼‍♀️⁣
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So to whoever is on their fitness journey right now--reading this line, on this post, on my page right now:⁣
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This is your sign that you are worth it. ❤️⁣
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❓ Don’t know what to do? Ask for help. My dm’s are always open to anyone, anywhere for anything. ⁣
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😕 Can’t do it alone? Hiring a mentor can help guide you on your journey. ⁣
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👯‍♀️ Need support and accountability to cheer you on? Find a community to lift you up.⁣
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💭 To whoever needs to hear this: the power of transformation is REAL and truly creates a domino effect in your life when done correctly.⁣
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I support women on their transformation because I know from experience how much transformation changed my entire life and I want to share that power with as many people as I can. 👏🏼⁣
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I guide women from all walks of life, in all stages of their journey and help them to achieve their goals. We communicate, we support each other, we provide community and a whole lot of love. 🤟🏼⁣
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I’m not selling a product, or a shake, or skincare, I’m teaching you how to change your life. Because it’s worth it. YOU are worth everything 🙏🏼

8 tips for keeping your fitness journey in check while you’re traveling ⤵️ 🚘 ⁣⁣

I’m not going to say I’m a road trip pro, but I’ve had my fair share of hours on the road--especially with moving to Texas last spring, I’ve pretty much had to learn to love it lol 😅⁣
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So I wanted to drop some of my go-to tips for road tripping while living a healthy lifestyle with you guys, since this is something I get asked about a lot ⬇️⁣
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📍 Pack your own snacks. I know it’s part of the road trip experience to get a snack at every rest stop and to solely eat drive through food for the extent of the journey...BUT if you have food that’s more convenient that also helps you hit your goals, you’re helping out your future self tremendously.⁣
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📍 Beef jerky. Specifically jack links Peppered strips. Macros are AMAZING (like 22g of protein, low fat, a max 10 carbs) and if you’re driving they’re extremely easy to eat with one hand. ⁣
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📍 Gum. If you’re like me and get the munchies while on the road, this will save a ton of calories for you. (be mindful that most gum does have carbs, so if you’re chewing a whole pack this is something to be mindful of)⁣
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📍 Diet soda/bubbles. You guys already know, ya girl has the car sickness. Being on the road has never been something that’s gone over well with my stomach, so carbonation is something I can’t go without. ⁣
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📍 Audible. This is a lifesaver. When you’re brain is focused on something other than the black pavement, time goes so much faster. This time we listened to Ready Player One and it was INCREDIBLE!!! ⁣
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📍 Walk as much as you can when you can! When our movement takes a backseat (horrible pun but play along), our digestion can take a hit--especially when we’re maybe eating more than we usually do. Wiggle, jump and do an extra lap around the gas station aisles.⁣
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📍It’s no secret that driving/riding in the car makes us sleepy. But when we’re tired, we’re more inclined to reach for food and sugary snacks to help keep ourselves awake. If you’re not in the driver's seat--TAKE ADVANTAGE OF IT! ⁣

Something looks different around here.... 👀⁣⁣

What’s the longest road trip you’ve ever taken? 🚘 ⁣
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Mine was yesterday—17 hours (before stops) and a little over 1200 miles 😳 we piled out of Houston at around 5:30am yesterday and then got in around 1 am. ⁣
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We knew we’d be coming up to Ohio this fall since that’s where Lance would be placed for his rotations but we thought we wouldn’t be heading up for at least another week. ⁣
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Friday night we got word that he might have to quarantine before starting his next rounds so that expedited everything quite a bit. ⁣
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Saturday around 3 o’clock we decided to say “screw it” and leave 14 hours later....and now here we are 😅⁣
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Yesterday went surprisingly smooth and honestly went way faster than it does when we break up the drive into two days 🤣⁣
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🚘 1 Corolla⁣
👩🏼‍🤝‍👨🏻2 people⁣
🐶 🐶 200lbs of dog⁣
🛣1200+ miles⁣
🌅20 hour journey⁣
⛽️ 3 stops⁣
🧳 📦 899963715 bags in the trunk⁣
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But we made it in one piece 🥳👏🏼⁣
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Well still spend this year going back and fourth from Ohio to Texas but we’re loving the change of scenery...and of course the drop in humidity while being back up north 🤣⁣
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🚙 Are you a road trip fan? I think flying + cruising is the best way to travel plane ✈️ 🚢 ⁣
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I spent a lot of my life getting carsick (still do 🤢) so naturally car rides always take last place for me 🥴