Self-Care Basics

Self-care has been all the buzz for a little bit of time now.  I think we all know that self-care is more than just a trip to the spa.  It’s about taking care of yourself from the inside out and tending to our needs on a regular basis. More than just on occasion.  We often tend to overcomplicate things. Imagine that!  Since self-care has been all the talk. There is so much information out there about how we should or should not practice self-care. Am I right?  Do you find yourself a bit confused at times and perhaps trying to craft these elaborate self-care routines?

Something we can easily forget is that keeping things simple is most always the best course to take. Taking it back to the basics, my friends.  The practice of self-care does not have to be some overwhelming somewhat unachievable thing. We just need to simplify things a bit. And as with so many things we do in life, consistency is key.  Whether you are just starting out or maybe you have got it down but want to take things up a notch. Wherever you are, I am sharing with you some ways to simplify self-care.

1. Bring it back to the basics
Instead of making self-care an elaborate and overwhelming practice that takes up to three hours at a time, keep it super simple.  Start with your most basic needs.

Now some of you may think after reading that, “well, I don’t know what my basic needs are.” This is where paying attention to what your mind, body and soul need most.  If you keep those elements of your life in check, the practice of self-care won’t seem so daunting. And it should never feel like a chore.

2. Shift your mindset
How do you currently view/think about self-care?  How important is your overall health and wellness to you?  Wellness is about making healthy choices that improve our physical and mental state.  Self-care is a vehicle that helps us achieve that.

Self-care is about taking care of yourself.  Showing up for yourself. Finding things to help us in staying balanced and healthy. Physically, mentally and emotionally.

If we start to look at self-care as wellness and wellness as self-care, it might change how we view things.

As I mentioned earlier, self-care is all the buzz right now and for good reason.  It is important to try and not get caught in the swirl of ‘all the things’ and find out what we actually need, not what other people tell us we need.

This may take a little experimenting to find what works for you. Just remember do what feels good to you.  Don’t overthink it.

3. Make note
When things get busy it is easy to forget about self-care. It is often one of the first things to fall off.   But this is when we need it most. It can make such a difference in our lives.

Weaving in a little self-care throughout the day can really have an impact on our mood and how you react to things, especially during stressful times.

Making note, either mentally or keeping track in a journal or on your calendar is a great way to see how self-care affects you. Make a mental note or write down the day, what you did and how you felt afterward. I personally like to get things out of my mind and onto paper so I can go back and check things out rather than trying to keep it all straight upstairs.

After doing this for a little bit, you will begin to see that self-care really does have a positive impact on not only you and your mood, but your relationships and your work.

4. Just begin
Everyone’s routine will look different.  What I enjoy doing for self-care may be an absolute turn off for you.  For those that are new, you may that you are spending an awful lot of time searching for things to do.  I get it, but you may also find that you spend so much time searching that you never get to the actual act.

What are you drawn to?  What feels good? What do you enjoy doing?  It really could be as simple as taking a break from what you are doing. Stopping everything and just sitting for five minutes. Whatever it is, it is important to listen to your needs and practice in a way that feels right for you.

Above all, it is important to remember to listen to our bodies and attend to our needs.  Sprinkling self-care practices in throughout your week will help you take care of you.

What are some of your favorite ways to practice self-care?

Take good care of you,


Essential Oil Basics

As most of you probably know, essential oils are a big part of my life. I use doTERRA essential oils on the daily for myself and my family. I also love sharing them with others and educating people on how they can incorporate these oils into their lives.

My intentions with my blog are to share information on all things health, wellness, and lifestyle. All while weaving in my personal experiences when applicable.

I seem to have fallen into a pattern of sharing essential oil information in my blog once each month. I like it, so I am sticking with it.

So, with that said, I am going back to basics. Essential oils are all the talk these days. Perhaps you are curious. Maybe you recently purchased some oils and don’t know where to start. Or maybe you have some and they are collecting dust somewhere in your house. Then, of course, there is always the possibility that you may just learn something new with the information that I share with you below.

Let’s start from the beginning.  

What is an essential oil?

Essential oils are pure, liquid extracts that are steam-released or pressed from plants. They have therapeutic properties that support an individual's wellness and soothe many concerns. They are 100% plant derived with no additional processing, preservatives or other ingredients.

How can you use essential oils?

There are three different ways you can use them.

1.    Aromatically - breathe them in.

Use oils in a diffuser or inhale deeply from an open bottle.         

  • Calm emotional upset

  • Boost mood and energy

  • Open airways

  • Purify the air and fight airborne germs

  • Promote a restful sleep

2.    Topically-on your skin.

  • Apply to area of concern or the bottoms of feet.

  • Soothe tired muscles

  • Calm skin irritation

  • Support immune system

  • Ease joint discomfort

3.    Ingest - in food or water

Essential oils marked with a “supplement facts” box are for dietary use. Add a drop to a glass of water, an empty capsule, or to your food.

  • Support immune system

  • Add to flavor food/beverage

  • Ease digestive distress

  • Cleansing properties

There are many essential oils, but since I am focusing on the basics here, I wanted to share with you my favorite uses for three of the most common essential oils which are lavender, lemon, and peppermint.

This oil is great for all things calming.  That includes mental, emotional, and physical.

  • Promotes a good night’s sleep. Add a few drops to your pillows, bedding, and/or the bottoms of your feet at bedtime

  • Calms emotions, reduces anxious feelings

  • Soothes skin irritations

  • Add a couple drops to an Epsom salt bath to promote relaxation

Cleansing, purifying, and invigorating.  Lemon is one of the most versatile oils.  It has multiple benefits and uses.  

  • Add lemon to a spray bottle of water to clean countertops and other surfaces. It is also the bomb at removing gum or sticky residue from surfaces (i.e. the annoying sticker residue you can’t get off something after you buy it)

  • Diffuse to boost your mood and freshen your home

  • Take internally to assist with seasonal respiratory discomfort (glass, metal, or ceramic only). Lemon also naturally cleanses the body

  • Add flavor. Add a drop to your water, smoothie, or salad dressing.

Digestive support and energizing.

  • Eases digestive upset. Apply drop directly to stomach or ingest in glass of water

  • Opens airways

  • Great for a midday pick me up! Aromatically or topically.

  • Supercooling and great to use when you are overheated

How much should you use?

Essential oils are super concentrated, a little goes a long way, I repeat...a little goes a long way.  Just a drop or two is usually enough for topical and dietary use.

There are many reasons to love essential oils.  A few being that they are a safe, natural alternative to chemical products. They offer a simple solution for supporting your health right in your own home. They offer incredible benefits for energy, vitality, clarity, calm, and spiritual up-liftment. 

To sum it all up - they can contribute to your overall health and wellbeing.

If you are interested in learning more about essential oils and or have any questions please head on over to



“Gratitude unlocks the fullness of life.  It turns what we have into enough, and more.  It turns denial into acceptance, chaos into order, confusion to clarity.  It can turn a meal into a feast, a house into a home, a stranger into a friend.”
~Melody Beattie

Thanksgiving is a holiday about gratitude, giving thanks. It’s a special time to be thankful for our families, beloved friends, special events, amazing communities, and all the gifts of life that we are lucky enough to have.

Is it only around this time of year that you reflect on what you are grateful for?  What if you brought gratitude into every one of your days?

It may be the most simple and effortless habit for living a happier life. To just take a few minutes every day to focus on what you already have and what you can be grateful for in your life.  When I started bringing gratitude into my daily routine, I quickly noticed a difference in my overall wellbeing. How you do this is up to you.  It may be a gratitude list, recited in your head or written in the pages of your journal.  Possibly part of your meditation.  Or perhaps discussing what you are grateful for with a loved one(s) each day.  Again, it is your choice in how you choose to do this. 

Gratitude in itself is a choice.

It is an amazing habit to cultivate, that demands very little but gives much back.

So here is my challenge to you my friends.  Take some time today to come up with a gratitude list.  If it doesn’t come naturally, don’t let that stop you from still giving thanks.  There is so much to be grateful for.  Slow yourself and it will come.

And in case you were wondering, here are somethings I am grateful for today:

  1. I am grateful for my health. I never realized how grateful until I lost it a few years back during my battle with Lyme. I have regained my health and I see things from a very different view. I am feeling more strong and vibrant than ever before.

  2. I am grateful for my husband, Sal. Who has always been by my side, always supporting me and lifting me up.I am grateful for my two beautiful, energetic, kind boys, Charlie and Jack.They would cringe if they knew I called them beautiful, lol! They are in many ways, my teachers.

  3. I am grateful for the beautiful community in which I live.

  4. I am grateful for my work. I never could have imagined how rewarding it would be.

  5. I am grateful for my body. Something I took for granted when my health took a detour. I have a very different body now, one that I am now in full acceptance of and love. I have learned to listen to my body and we are friends again.

  6. I am grateful for the unconditional love from my sweet pup, Tucker.

  7. I am grateful for books and podcasts. I truly love them so.

  8. I am grateful for my sisters. I have none by blood. But that doesn’t mean anything. So thankful for the connection and support.

  9. Lastly, I am grateful for my connection with the Universe, God, a higher power (all used interchangeably), for the guidance, support and grace you give me.

What’s on your gratitude list?  

With so much love + gratitude,


Motivation to Move Our Bodies

Last week, I ran a little healthy habits challenge.  It was so much fun! It was wonderful connecting with beautiful women looking to take charge and take steps towards building foundations for a healthy lifestyle.

There were many things that came up during our week together. One being motivation and staying motivated and consistent.  This was primarily focused on movement.  Exercising, moving our bodies. But it can really apply to anything in our lives if you think about it.

Motivation to move our bodies doesn’t always come easily.  For so many, the new year brings the “I am going to exercise more.” attitude.  And, for many, this does not last long. One contributing factor is motivation.  Low motivation can be devastating to those thinking about or just beginning to exercise.

Here’s the thing, our brains often prove tougher to train than our bodies, and when our brains aren’t entirely on board with our plans to move our bods, our bodies tend to take the path of least resistance.  Can anyone relate to that?  I know I can.

Motivational challenges strike most of us at one time or another. These slumps can be caused by many different things.  One thing that does stand out is that we tend to put too much emphasis on external motivators.

By external motivators, I am referring to things/concerns that exist outside of us. Such as a goal weight on the scale, the image in the mirror, or our concern about what other people will think.  Internal motivators, on the other hand, are our internal standards and satisfactions.  Our desire to do our best.  Expressing our true values and following our authentic interests.

I am talking about movement in particular, but this can apply to many things in our life.  What is your why, what are your motivating factors for wanting to achieve something?  Whether that be in your health or in your life.  Are your motivating factors internal or external?  I invite you to take a look at this and see what you find.

Back to why we want to exercise.  Possibly the initial focus is achieving a flatter stomach or losing some weight. While that external motivator might get you moving initially (and I am not saying these are not valid reasons), it’s just unlikely that it is going to keep you going over the long term. What is the why underneath your why?  This is where I invite clients to look within themselves to come up with some internal motivators. Value-based goals, such as an authentic desire to enjoy a more active lifestyle or truly wanting to make your health a priority. It’s an amazing conversation when we dig down and connect to these things.  For example, you may find that you have more success focusing on that flatter stomach or weight loss goals when they are tied to authentic internal motivators. Like,” I want to be a good example for my kids. I want to take care of myself so I can be the best version of me.” These will be individual to you.

I have been there, friends.  Having been a very active and fit person before my Lyme, I was faced with the reality that I physically was not able to exercise, let alone walk at times (and when I did it was extremely painful and with a limp). This was very hard for me to swallow, very hard.

Movement was a huge part of my life.  It was a big adjustment for me.  During this time, I came to the realization that yes, I did exercise for the benefits, it did contribute to the healthy lifestyle I was living.  But here’s the thing.  Much of my motivation, my motivating factors were external.  Like the image in the mirror, maintaining a healthy weight, and to be super honest, in part what other people thought.  Makes me a little uncomfortable saying that, but it was true back then.

I thought about all of this during the time when I was not able to move all that well. The times when I would visualize me moving my body.  Flowing through yoga poses, standing at the barre, walking Tucker.  All in my mind's eye.

You see, I didn’t appreciate my body’s ability to move and feel.  I didn’t until it was taken from me. So here I am.  Having regained my health. Adjusting to a new normal.  A reintroduction to my body and how amazing it is.  I am regaining my strength, I am now exercising, moving my body consistently.  But with a whole new perspective.  A whole new appreciation and love.

These days before I begin to move, I take some deep breaths and center my attention.  I reconnect with my internal motivators.  I thank my body and appreciate it for its ability to move and feel. Because you know how the saying goes, “you don’t know what you’ve got until it’s gone.”

It is this gratitude-grounded attitude that nourishes my body and mind.

What are your internal motivators?  Perhaps, you have never thought about it in this way.  I invite and encourage you to think about this.  Make a list if you don’t have one.  Revisit and reconnect with your internal motivators.  They can help you maintain momentum.  And most importantly, always be gentle with yourself!


Your Body is Talking. Are You Listening?

I think by now most of you have heard the phrase “listen to your body.” It’s been thrown around pretty often lately. I know I myself talk about it A LOT.  I know it took me a while to grasp the concept and importance of listening to my body, and I get it now, I really get it.  And yes, there are those that do get it, but I am finding that there are many that don’t really understand what it means or why they should do it.

“Listening to your body” actually just refers to learning how to tune into the way your body talks to you.

The body is one smart cookie.  It sends you messages 24-7. You’re constantly receiving messages from your body in various forms like hunger, pain, pleasure, thirst, sickness, when you are tired...Some messages feel good and some not so much.  It’s those ‘not so good’ messages, the uncomfortable feelings that we tend to ignore or suppress as quickly as possible.  Unfortunately, when you get in the habit of ignoring these messages, you miss out on what those messages are here to tell you.

For those that may not be so good at listening, you know the ones I am talking about…

The overachiever that works through colds, flus, bronchitis because they just can’t stop.

The burned out mom and caregiver who gives so much of themselves that they have no time or energy left at the end of the day for themselves.

The perfectionist that is so focused on getting things right that they are stressed out all of the time and they are wound so tight they could snap.

Do you fall into any of these categories?  I know I been.  More times than I can count.  Seriously...way too many times.  As I have mentioned, I am a stubborn one, so it takes me a while ;)

The truth is, we are ALL going to have times when we don’t listen what our body is telling us.  It’s going to happen and that’s ok.

What we are aiming for is ‘most of the time.’  And when we slow down and listen to our bodies, our lives and our health can improve. Who doesn’t want that?

If you listen to your body when it whispers, you won’t have to hear it scream! For me, the stubborn one over here, it had to scream before I started listening.

Some messages are easy and some make take years of exploration, healing, and inner detective work, and possibly a dash of surrender, or maybe a shit load, it all depends.

There are so many benefits to doing this.  Here are a few ways your life improves when you learn to listen to your body.

Better health

Your body tells you when you need to slow down and relax. These messages often come in the form of tiredness, flareups of old chronic issues, head and neck tension...If you ignore those messages, it will send louder ones (believe me, I know) in the form of sickness, injury, panic attacks, random physical symptoms.  I could go own, but I think you get what I mean.

Learning how to tune into your body will also give you the information you need to elevate your day to day health from “ I  feel fine” to “I feel amazing.”

Feeling less crazy around food

This is where so many can get tripped up. There is so much information about what and what not to eat out there.  How about this.  See how you feel after you eat something. Does it give you energy or take it away?  Does it make you feel good or like shit? Just because your bestie is a vegetarian doesn’t mean that is going to work for you.

Doing the work on this (and yes, this is going to take some work) will allow you to hear and understand your body’s messages around food.

When it comes down to it, instead of trying to adhere to rules and restrictions, it becomes mind-blowingly simple: what will make your body feel good?

More self-trust

The louder the messages get gives you the opportunity to ask questions, explore, and then address whatever you uncover.  With some practice, listening and responding to your body’s messages you will most likely feel more empowered, energized, happier and healthier.  With all of those things comes trust in yourself.

This is a big one.  Self-trust is the enemy of anxiety and insecurity.  Knowing I did this lets you relax into yourself, trusting that you and your body are always on the same team, and the answers are always inside of you. TRUST

As you start to play around with this and you notice that your body is talking to you.

  1. Stop and Recognize. Simply stop and become aware of how it is talking to you.

  2. Experience. Experience + feel fully any emotion associated with this.

  3. Tune in + Reflect. Practice curiosity. Judgement-free zone. What is your body telling you? Ask what your body really needs.

Your body is the be all end all when it comes to knowing what’s best for you. It knows you well.  Listen to it.  Doing so will also help you reconnect to YOU!

Much love,


The Uninvited Third Party in My Relationship

I posted something on Instagram a couple weeks ago that stirred up A LOT of conversations.  So many of you reached out with thoughts, questions and thanks.  I felt compelled to dive in a little deeper and share with you here.  I did hesitate at first because it’s super personal. With that said, it is always my intention to be real and honest with all of you.  Pull back the covers and share with you the good, the bad and everything in between.  REAL LIFE. All in hopes that my message speaks to and reaches those that need it.

When we are faced with a crisis or trauma in life, in my case, it was Lyme Disease, many things can change. Relationships can be impacted. This is something many experience but may not always talk about.

When I first got diagnosed, I was one sick chick.  Little did I or my husband know that my recovery was going to be a long one.

When a serious illness or circumstance hits a significant other, both lives are dislocated. It has been quite the journey.  Not always easy, certainly not pretty and sometimes downright scary.  My illness, my experiences, my journey have changed me.  How could they not?  The changes have been profound.  It’s almost as if my illness became the uninvited third party in our relationship for a while.  It nudged its way into some very tender places. Into our daily activities and routines, into the images we had of each other, into the kitchen, into our bedroom. Pretty much everywhere.  It touched the lives of everyone around me. For a time it was my Lyme that was making decisions that once belonged to us.

We rolled with the punches.  Our relationship for a time became one of caregiver and patient in a sense. There were times I felt like we lost “us.” So scary.  But my love, Sal.  My husband of what’s going on 19 years didn’t miss a beat.  He was and is always there for me and my family.

Unconditional love and support.  The kind that gets stronger during challenging times.

So here I am, having regained my health.  Living a new normal, but oh so grateful to have my health and my life back.  I am a very different person in so many ways. This leaves us to navigate some new waters. We are adjusting, learning, growing. Communicating. This is key.  And to be perfectly honest, this was really, really hard for me in the beginning, because we had already been through so much. Not knowing what would come up, not wanting to hurt his feelings or be hurt. But it was the only way to go. To be open and honest about what each of us is feeling and experiencing. Clear communication.  Not always easy, not easy at all.  But we don’t give up easily and there is a whole lot of love that binds us together.

This photo represents so much for me.  “With you, I am home.”


The Power of Saying "No."

“No is golden. No is the power the good witch wields”

~Cheryl Strayed

Can I get a hell yes?!  Thank you, Ms. Cheryl Strayed for your wise words.

Why is it so hard to say no? For children, no is the most powerful word in the Universe.  Anyone with kiddos knows what I am talking about! Though as we grow older, it becomes a word that leaves many feeling guilty for saying it.

I think we can all attest to the fact that we have said yes to things in our lives that we really do not want to do.  Why is that? Why do we say yes to things we don’t want to do?  Is it the fear of what people will think?  Fear of disappointing someone?  Is it our attempt to please others?

These are important questions.  What are you really saying yes to? And do these endless yeses lead to a build-up of possible resentment and exhaustion?

This is a topic I have not only dug into in my own life, it is one I learned from so much that I carry it over into the work I do with women.

I used to be the queen of saying yes.  Always saying yes to pretty much everything that was asked of me.  If I am being honest, when I look back, I really didn’t want to do all of those things.  I said yes, because I felt it was what I “should” do, maybe because everyone else was doing it and, “what would people think if I said no?” 

Here is the thing.  Saying yes, when you really want to say no drains you.  It zaps your energy and can leave you feeling a little cranky, maybe even a little pissy because you are doing something you don’t want to do!  Why do we do this to ourselves?

It was only until I got sick in 2014, and was literally forced to stop, that I started saying no.  At first, of course, I tried to maintain my ‘yes’ routine but quickly discovered that it wasn’t serving me, or my health and well-being.

I was looking for anything I could do to help myself heal.  On the list...I started saying no.  It was pretty awkward at first, really uncomfortable.  I was for so long the ‘yes girl.’ 

WOW!  Who knew how good it would feel to say no?!  Saying no to things you don’t want to do opens you up to so much more.  To things and opportunities that you may not have realized even existed.  Or simply, it opens you up to having free time.  What you do with that time is your choice.  You get to choose what you do with your time. Isn’t that a novel idea? ;)

If saying no is a new concept to you, then like any new habit you are incorporating into your life, it will take time.  It will take practice. The more you do it, the more it will become clear to you what in fact is a hell yes and what is a hell no!

There is so much power to saying no.  For me, it has been super freeing and empowering.  Saying no is indeed an act of self-care.  And if you know me and are familiar with my work, radical self-care is a non-negotiable.

What can you start saying no to in your life?  Get ready friends, you are going to find it opens you up to so much more!



How to Create Routines in Your Life

“What you do everyday matters more than what you do every once in a while”
- Gretchen Rubin

Are you looking for a little more stability and ease in your life? I know I am always looking for ways to to help my day run more smoothly.  Especially since having kids. In looking back, I would have benefited greatly from having more of a daily routine even before I became a mother.  I have found that sticking to a daily routine has created space for more of the stability and ease I was looking for.

Having a routine has helped me become more productive, take better care of myself, stay more organized and routines have also helped me be more consistent.  Something I have struggled with from time to time.  Any of you relate?

When I incorporate habits and activities that make up my bigger routine, I feel lot more stable and grounded in my life.

I believe a that creating a routine with intention can bring us greater clarity, direction and fulfillment in our lives.  If we make a conscious effort to add activities into our routines that nourish our minds, bodies and souls we are less likely to get burnt out, bored or stuck in negative patterns.

I think everyone, can benefit from having a daily routine in their lives.  It can be as little or as big as you want it.  It can change whenever you want it to. This is your routine.  It is meant to serve as something to help you get through your days with more grace and ease.  

Has what I shared, got you thinking that you are wanting to create a daily routine for yourself?  Not sure where to start?  I’ve got that covered.  Here I share some steps with you that will help you create a kickass routine.  

Step One: Choose the Routine Type

First decide which type of routine you are trying to create in your life.  Is it morning,night, afternoon…? Most people tend to start with a morning routine because mornings can be a bit of a struggle for many. I started a morning routine way back when my oldest(now 14) was in preschool.  My mornings were an absolute shit show.  Creating a morning routine, gave me some time to myself, less raising of my voice and rushing around.   However,  for some, you may want to start a night time routine which is helpful if you want to stop staying up too late and need to some help winding down.  Over time, you may incorporate a morning and night routine.  Again, whatever serves you best.

Step Two: Find your Motivator

Think about why starting a morning routine is important to you.  What’s your motive?  Why are you trying to create a routine?  Is it because everyone else says how important it is?  Or maybe you want to stop rushing around throughout your day or staying up way too late. Or perhaps you are ready are tired of feeling like you are running on empty.  It’s important to get clear on the reason you are wanting to start a routine, it will help you give you more motivation to make it happen.

Step Three: Switch up you current routine

Think about your current routine and what you do on a daily basis.  Is there anything you could spend less time doing or remove completely?  Maybe you are spending too much time scrolling on your phone, stop hitting snooze on your alarm or spend less time zoning out on TV.  You should also keep in mind the things you need to do on a daily basis, regardless of whether you like them or not.  Things such as choosing what to wear, eating breakfast, making kids lunches.

Step Four: Add some joy

Think about what you would love to add to your current routine.   Maybe it is exercising in the morning.  Making a smoothie. Journaling before bed. Know what makes you feel good. Make a list of 8-10 things you would LOVE to add.  Then narrow that list down to 3-5 things. And start sprinkling them in.  You can always go back and remove and add things as you are feeling like you need a little change.  

Step Five: Map it out

Write down what your ideal routine looks like with all the things you need to do and the things you want to do.  From there, put things into an order that makes sense for you. Think about how much time you would like to give to each activity or habit.  Important thing to remember here is not to overcommit yourself because this will only make it harder to follow through with your routine. Start small and add on if you see fit.

Step 6:  Time to give it a test drive!

You’ve got it all planned out, so now it’s time to try it out.  You might want to write down your new routine or pop it in your calendar. Keep it in sight so you will be reminded of your intention.  Try it out and see if it works for you. You won’t know unless you try!  Remember this is your routine, you can adjust and tweak as many times as you would like until it feels good.  It’s new, so it will take time to get used to it.  Don’t give up right away if it’s not sticking.  You’ve so got this!!!

I hope what I have shared here  has given you a little  inspiration to create more intentional routines in your life.  I encourage you to bring awareness to the routines in you currently have.  Have are those working for you?  I invite you to make healthy, mind, body, soul nourishing tweaks to your routine as often as you can.

Be well,



Take Back Your Weekends

Do you ever feel like there is no time for downtime? I hear this a lot. And for a long time, I felt the same way.

For many, a somewhat hectic week can roll right into an even more busy weekend.  Whether this is spent attending to household chores and or squeezing in as many activities as possible.

For many, the idea of having the weekend to rest, play and connect has become a thing of the past. Being constantly productive is the only way they know how to be.

I have been there, at times it is unavoidable. I get that.  With that said, it is important for us to remember that it is called a “weekEND” for a reason.  For me personally, I got into the habit of having a ginormous to-do list for our weekends. My husband would sometimes look at me like I was crazy. Sometimes it felt like the weekends were more full than the week! Trying to squeeze way too much into two days.

We all need rest and rejuvenation. Some may argue that or say they don’t have time.  Living life constantly in “doing” mode is not sustainable. The need to always be productive can really zap you of your energy.  Without that deep restorative time, we power through our jam-packed weekends, as I said before only to wake up Monday morning feeling tired and dissatisfied.

Can anyone relate?  Is that how you want to feel after your weekends?

I am guessing that your answer is no.

It’s time to take back your weekends.  Your body, mind and spirit need a break.

I hear it all the time. “I will take a break when I am done with xyz.” We rest when everything else is done. But are we ever really done with everything? Seriously, are we? If we don’t take creating this time and space for rest and play, we are never going to get it!

For some, this requires a little mindset shift.  It did for me. As I mentioned, I definitely fell into the trap of piling on all the things on the weekends.  Leaving little time for the important stuff. Time for self, play and connection with others. And not to mention that I want my kids to see the balance in it all.

If you are still with me,  you may be wondering saying, “that sounds great and all Meegan, but I work all week and the weekends are my only time to get other things done.” I get it.  However, with a little planning, you can start to take back your weekends.

Here are some things that worked for me:

Rethink and adjust 
Try tackling some of your chores during the week.  Spend a few nights doing the laundry, cleaning, paying the bills...spread them out over the week and however much you accomplish, stop after Friday.  This may create a little bit of anxiety for some of you. It will require adjusting your standards a bit. This was a tough one for me. But I stuck to it and I am truly OK with not having all the things checked off and I have learned to be OK with a little mess.

Prioritize nourishment 
When I say nourishment.  I am not just speaking of food.  Spend time on you. Spend time on things that nourish YOU. Take care of you body through sleep, movement and healthy meals. Recharge through hobbies and other passions. Spend time with people who nourish you.

Find the things that fuel your mind, body and soul.  This is nourishment.

Carve out free time 
If there is spillover from the household or work and you must take care of it,  be sure to carve out some free time for yourself. Put it in your calendar, make an appointment with yourself.  Take your dog on a walk, go to an exercise class, go for a walk without your phone. The more you unplug during the weekend, the better you will feel on Monday.

Setting aside time to rest and recharge is essential for optimal health and well-being.  You just might find it might help you be more productive and creative too!

Are you feeling the need to take back your weekends?  Try one or all of the above and let me know how it goes.

Have a great weekend!



How Do You Want to Feel?

The other day I was out on the water testing out my new paddleboard. Just me on the water, taking it all in. The beauty of all that surrounded me.  It felt really, really good. I felt so grounded, present and at peace. That moment, those feelings...yes.  All of THIS.

I posted something on Instagram last week that started a conversation about how we want to feel, and the importance of paying attention to how we are feeling.

Feeling good I would say is an important ingredient to achieving true health.  When I say true health, that encompasses mind, body and spirit. How we feel in our mind, body and spirit has a direct impact on our wellbeing.

A while back I did some work with an amazing coach, Ash Cebulka, you should check her out. She opened me up... period. But she opened me up to the idea of identifying how we want to feel in our lives, our work, our relationships, all areas of our lives and the important role that it plays. Truly, I had never given it much thought.

Let me tell you, it was a game changer. Identifying how I wanted to feel in all areas of my life and taking steps to bring this into my life made such an impact on me. I experienced the benefits and rewards of doing this and I bring this concept into the work I do today.

In many ways, I use my feelings as my internal compass.  Does it feel good? Yes? Proceed. No? See ya, I’m out! When I am connected to how I want to feel, I am in alignment. There is a flow to life. I feel GOOD. When I lose that connection, no surprise...I feel off.

This was the list I made 4 years ago. And it holds true today.

I want to feel:

Abundant (in all areas of my life)
Fully ME

How do you want to feel, my friends?

Are you paying attention to how you want to feel?

My invitation to you is to make a list of how YOU want to feel. Not how you think you “should” feel, but from a place that you would truly love to operate from more than not.  Keep this list close, physically and mentally. Refer to it often, until you feel that it has just become part of your routine to check in.

Be honest and get real about how you want to feel in your life. All areas of your life.

When we focus on how we want to feel and figure out how to feel good, we start to create the right environment for our mind, body and soul to thrive.

Now go and give it a try.  It will not only benefit you but everyone around you.

Much love,



A Little Spring Cleaning For Your Mind

Spring has sprung!  Even if you live in the Northeast like I do, as the picture depicts,(which is a slight exaggeration) even though it doesn’t feel like it, springtime is upon us!

Spring is often seen as a time of renewal.

I often find that many spend time on clearing their physical clutter, get their spaces cleaned and organized. Give their bodies a little reset.  One thing that is often forgotten is the act of decluttering our mind. And that is where SO much stuff can build up. When we free up some headspace, we are able to feel calmer, think more clearly and stay focused.

Mental clutter.  It’s a thing. I know it well.  How about you? Holding too much in that beautiful brain of yours can sometimes lead to overwhelm and we want to nip that in the bud as soon as possible.

Taking care of our mind is just as important as the things we do for our bodies and our physical spaces.  It can oftentimes get overlooked.

If you are diving into your spring cleaning mode, don’t leave that precious little mind of yours out.  I should also mention that this doesn’t just apply to this time of year. But since everyone is buzzing about all things Spring, I figured why not.

Here are some ways to declutter your mind.

1. Priorities. What are they?
Reduce your mental fatigue by getting clear on what’s important to you.  Maybe it’s family, friends, work. All of the above. Maybe it is finding time for you.  SELF-CARE. I know you hear and see this word everywhere now. It’s because it’s that important.  

Whatever your priorities are, use them to help you make decisions. This will help eliminate the mental clutter that comes from deciding what to focus on.

2. If it’s not a hell yes, then it’s a hell no!
I have talked about this before in a previous piece I wrote a while back.  This may seem like a harsh way to make decisions, but let’s be serious.  How many things do you say yes to that you don’t want to do? And how long do you spend agonizing and trying to make decisions?  This all leads to mental clutter.

Tap into your intuition.  Try listening to whether it is telling you if something is a yes or no.  Really tap in and listen. And then go with that.

3. Be mindful of the information you take in.
We all spend a lot of time online.  We end up consuming a ton of new information on a daily basis.  Some good, some not so good. The unnecessary stuff ends up cluttering our brains with nonsense. Unimportant details. Don’t get me wrong, it’s important to learn new things, it’s also important to put those things to good use. What I mean by that is to avoid letting it clutter up your brain, tell someone about it, write about it, whatever you feel moved to do. Don’t just let it sit.

4. Find a home for your ideas.
It’s only natural that that beautiful mind of yours is swirling with ideas, thoughts and dreams!  However, there are times when the downloads keep on comin’ and these things end up overwhelming you more than helping you which in some cases can leave you ending up feeling a bit stuck. Or even worse, you end up forgetting some of the amazing ideas you had in the first place.  So how can you hold onto these little goodies and still make room in that beautiful mind of yours?

Find a home for them.  

If you are techy and love all things digital, you can store them in the Notes section in your phone, an app called Evernote, Google Drive. Or if you are old school, keep a notebook or journal dedicated to your thoughts and ideas. Put them all in one place, that way you will always know where to find them. That way the next time an idea pops into your head, save it to your dedicated place right away.  

This is something I am still working on for myself.  I haven’t locked it down yet. I will say it makes things a lot easier when I can just go to my one place, instead of spending time going through the ‘files’ in my mind!

5.  Let go.
Give your brain a little space.  The ideas and thoughts come quick and thus the clutter builds rather quickly. Try making some time in your schedule to do a little brain dump.  Simply just start writing down all the ideas and thoughts floating around in your head. Write down whatever comes to mind. There doesn’t have to be any structure or organization to this process.  Just let it flow and let it go. I often do this at the end of my day, for me it helps me unwind, relax and allows me to enjoy my evening much more.

I hope these tips have helped you and inspired you to try some or all of them out to help free up some space in your head.

After all, your mind is a BRILLIANT and not to mention powerful space and it deserves a little breathing room!

Accountability to Help You Reach Your Goals

Here we are, only a few more days left in 2017.  What a year it has been!

This is a time when many of us are reflecting on the year gone by and our wheels are spinning and we are plotting, planning, and envisioning what our goals, I actually prefer to call them intentions, are for the coming year.

It is a fact that for most, when goal setting for the coming year, health and wellness are on peoples’ list.

I want to share with you one very important thing that can help you get to where you want to be.

That thing is ACCOUNTABILITY.  Accountability is when you take responsibility for your actions.  When you “own” them.  

And it is key to improving your health and wellness.

Have you ever bought a book or program with the absolute best intentions of following it to a “T?” Have you ever not followed it completely?  Life gets in the way. We get too tired or busy and let a day or two slide.  Then, sometimes, we completely fall off the bandwagon.  Can anyone relate?  I know I can.

This happens to the best of us.  You can have all the right information, know what you should do, but the implementation is the hard part. 

Accountability is more of the “doing” than the “knowing.” Like I said,  it’s when you already know what you should be doing; but, it doesn’t always happen.  And accountability, when you know someone is measuring or checking your actions, makes you more likely to do them.

What are some options for accountability?

Start a journal.  Write down your goals/intentions.  I feel this is a good place to mention that you want to make sure you don’t set too many.  We don’t want to set ourselves up for failure.  Journal each day the actions you took to get you one step closer to what it is that you want. This is also a good time to free write. Write about how you are feeling. Let whatever wants to come out come out. This can be a super therapeutic process. It’s important to go back and check your progress.

Find a buddy. Get an accountability buddy.  Someone you have shared your intentions with.  Perhaps this person may have set the same intention for themselves.  Ask this person to follow up with you.  Someone you trust and are comfortable with.  Make sure they know your “why” and can remind you of it when you need it. Someone that won’t be afraid to give you some “tough love” from time to time.

Hire a coach (like me).  I love guiding and supporting women on their path to true health and wellness. Sometimes, the accountability, support and the right system are what it takes to make real lasting change in your life.

Truth be told, I never really understood the power of working with a coach until I worked with one myself.  




Season of Well-Being

My mission in life is not merely to survive, but to thrive, and to do so with passion, some compassion, some humor and some style.

~Maya Angelou

The first time I first came across this quote, it struck a chord.  It was at a time that I was just starting to regain my health.  Yes, I did not just want to survive, I wanted to thrive dammit.  Looking back, even before my Lyme, I was living in survival mode for a long time.  Don’t we all deserve to thrive?  Don’t you want to thrive in this beautiful precious life of yours? 

Whether you are plagued by a host of chronic symptoms and/or you are finding yourself just surviving. Perhaps feeling a bit lost, feeling as if your health and, in turn, your life have gone off the rails. These things do not have to be this way, they are not inevitable. You are not delegated to a life of popping pills for everything and a life of symptoms and disease.   A life of just getting by.

Your body has the unbelievable ability to go beyond what you have been led to believe.  You have much more control over your health than you think.

There is an explanation for why you feel sick and tired.  It’s not just “I have bad genes,” or the proverbial “getting older sucks.” You have to give your body and your mind the ingredients it needs to mobilize its self-healing response. Daily.

So, as we near the end of 2017, I ask you to do a little check in.  How is what you have been doing working for you? How are you feeling? What is your body craving, your mind, your soul?  How are you feeling?  Are you ready to reclaim your health, your life and become the best version of you?

What do you think?  Are you ready to go find her?  That vibrant, beautiful, energetic woman that once was.  She is still there.

If you let me join you in your life, I know we can work wonders together. Getting healthy doesn’t have to be hard. I want to show you that there are gentle achievable supportive ways to give you the results that you have been looking for.

My one-on-one coaching packages focus on you and what you need to feel like yourself again and get your life back. I want you to remember what it feels like to feel really good again, I mean really, truly good again.  It is possible. No more of the “I’m just getting older” or medication for the rest of my life bullshit.

Are you ready to do this?  I invite you to hop on over to to book a free discovery call with me.  I would love nothing more than to help guide you to your true health.

Much love,


Are you listening?

The question “how did you do it?”  “How did you get better?” These questions have come up in many conversations lately.  So much so, I decided to write about it.

This is for the woman who is stuck in that place of WTF.  How did it get to this point?  Why is this happening to me?  Is this what my life is going to be like from here on out? Am I always going to feel so crappy? For the woman who is on her own personal wellness journey.  All of these questions were front and center for me at the beginning. All are fairly normal as well.  We go through a range of emotions when something painful or traumatic happens in our life.

I am going to share a little bit about how I answered the women who asked me these very questions over the past few weeks.

It all started to shift when I started listening.  Listening to my body.

Let me start by saying that being under the care of your physician and other health/wellness practitioners is a very important part of this puzzle. With that said, so much comes back to the question, “are you listening?”  Our bodies are sending us messages 24-7.  So many of us have forgotten how to listen or simply don’t take the time.  Deep down you know what is best for you and trusting that, trusting your intuition is key.

When I allowed myself to slow down and open up to what was true for me, I learned how to follow my inner voice and intuition.  I soon came to realize that it was me that knew my body best.  Not my doctor, or my wellness team.  Me.  

A huge part of my healing journey was going inward and listening to how my body felt throughout the day, which in and of itself was a HUGE challenge for me.  But like anything new, I practiced and over time it just became part of what I did. Full confession, I am a bit of a control freak and this required a whole lot of surrender.  Not only surrender in the sense of slowing down, but surrendering my anger, my grief, all the emotions that I was holding onto since getting diagnosed with Lyme. This is when I really started taking good loving care of myself, inside and out.  Because if we are not giving ourselves proper nourishment and self-care, we are not able to heal emotionally.  And vise versa, when we are not nourishing ourselves emotionally and being gentle with ourselves, we are not able to take good care of ourselves. So in turn, how can we expect our bodies to heal?

At first, I thought, “ok, I will follow my doctor's orders, take my medications and supplements, and eat healthy and everything will start to fall into place.”  Well, let's just say that didn’t work out too well.

I ask you, are you pushing your body to the point where it is starting to say no? Take a moment to think about this.  Be honest.  Perhaps it is starting to fail you in ways.  Many of the women I work with are in this very position. I am so grateful that I get to do this work with women who are struggling with challenges in their health and lives. They are, after all, a former version of me.  Here’s the thing, while I do provide a system of support and accountability, I give them tools to find what’s right for them. Truth be told, I can only take them as far as they are willing to go. It is up to them to do the internal work. I am there to lovingly guide and support them, but it’s up to them, to you, to do the work.

We do have the power within us to heal our own lives.  When we flow with life, rather than fight it, we start to bloom inside and out.  I think true wellness is about finding balance and taking care of ourselves on the inside and outside.  It has taken me years to get to where I am today, and I still have a lot to learn.  So, do not put pressure on yourself to turn things around overnight.

It is also very important to remember that this is not a one size fits all situation. There is no one diet, no one self-care practice that works for everyone. We are all very, very different. It's finding what works for you. I have mentioned it before, my experience in healing from Lyme has been my greatest teacher. My own personal journey has lead me to re-discover me.  And in doing so has allowed me to heal.  

It is about trusting the process, even in the most painful situations. True healing, no matter what you are healing from is a mind, body, spirit approach that includes nourishing food, self-care, breath work, relaxation, meditation, and a huge dose of self-love.

I share my stories with you in hopes that they are inspiring to any of you who are going through your own journeys of wellness and self-discovery.

Lots of love,



Year End Reflections + Intentions for New Year

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I recently turned 46, and I have to say, it feels pretty damn good!

I am coming from a place of deep gratitude. It’s been quite an adventure. I never would have imagined that life would be so full.

I have learned so much about myself in the past few years. I have to be honest, I am not so sure if Lyme had not come into my life that I would be where I am today, doing what I am doing...being. Allowing myself to be “all” me.

It has brought magical people into my life, led me to the work I am doing, deepened relationships, given me endless opportunities to grow + expand, taught me so very much. Who would have thought that such a dark difficult time in my life would end up being one of my greatest gifts? I choose to see it from the perspective that there is always a lesson, an invitation for us in the challenges we face. It’s up to us to decide whether we are open to exploring what that is.

Opening up, being vulnerable allowing myself to even go there was something I rarely did for much of my life. Sharing all the parts, allowing myself to be vulnerable has been very healing in its own right. Not always easy, I find there are times I still resist (hello ego). It has for sure made some of those closest to me uncomfortable. Not my intention. My intention is to be me, the best version of me, my truest self. To share all the parts, the good and the not so good. Not keep them all locked up and hidden for no one to see or hear about. Life is pretty frickin’ real + for me to just share the “good parts,” well my actions would not be in line with my intentions now would they?

Allowing myself to go there + trusting all will be as it should be has opened me up to so many things.

The New Year is nipping at our heels. As you think about what you want to call in, what you want for yourself...if I may share a bit of advice...I encourage you to let go + get as vulnerable as you can. Become the best version of you...for you. YOU deserve that. Surrender. Let go. Embody who you want to be. Share everything you can with everyone you can. Sharing gives you the opportunity to let the Universe put new opportunities into your life. And when you do arrive at that place of full surrender, you will find you are exactly where you were supposed to be. You will realize there is no possible version where it could have been any other way, at any other time for any other reason.

That right there is one of my biggest take aways during my 45th year. As I start my 46th, I am so looking forward to what the next 365-day journey has in store for me. I will be sure to keep you posted!

What is it that you are wanting to call in for 2019? What do you want for yourself? Think about it, get really clear, get honest with yourself + trust.

All love,

Manage Stress During the Holidays

The hustle and bustle of the holiday season is in FULL swing!

This is my favorite time of year. The lights, the music, gathering with friends and family, those holiday warm and fuzzies...I just love it! Some of you may agree with me, and some of you may remember feeling that way about the holidays, but perhaps now you feel a bit differently.

It wasn’t that long ago where my once beloved holiday season was something that created a massive amount of stress for me. The holidays can be a stressful and emotional time for those who are dealing with a chronic illness, not to mention exhausting!

Many things change as we navigate life with a chronic illness. And in the beginning it can be very difficult to wrap your head around. It is very important to be gentle with yourself in this process of “trying to figure things out.” It requires a bit more planning, yes, different than what you have been used to, yes, your current reality, yes. So instead of pushing to keep up, how can we find ways to support ourselves during the most “wonderful time of the year?”

Through some exploration, trial and error I put some things in place for myself so that I am able to enjoy the holidays without the added stress, supporting myself so that I can feel my best.

While I am writing this for those chronic warriors out there, much of what I share here can be for anyone with a few tweaks here and there. It may also be helpful to you if someone close to you is struggling with a chronic health condition.

I hope you find these tips as helpful as I have.

5 tips to help you have a more enjoyable holiday season.

  1. Make a list and check it twice: If you plan to travel during the holidays, plan ahead and make a list of EVERYTHING you need to pack. This will help with possible last minute stress that may creep in if you are running around trying to figure out what you need to bring along. This list is going to look different for everyone, but some key items might be medications, supplements, essential oils (I never leave home without them), anything you use on a daily basis that brings you comfort, etc. Knowing that you have what you need to support you while away, helps you stay on your routine and allows you to enjoy time with friends and family.

  2. Schedule appointments ahead of time: You want to go into the holidays feeling your best right? Think about any treatments or services you may need and schedule them as close to the holidays as possible. That way, when things kick into high gear, you are feeling as good as you possibly can.

  3. Food prep: I don’t talk much about food. But let’s face it, it a big part of the holidays. If you have any food sensitivities or allergies be sure to let your family and friends know ahead of time. You might also think about preparing some dishes to bring along with you as well. This can be an uncomfortable subject for some. Maybe you don’t want to be a burden, complicate things. A word of advice...don’t linger in that place for too long. Chances are your friends and fam will be more than happy to accommodate and have some food that will be yummy and safe for you to enjoy.

  4. Be present, rather than giving presents: A very real reality for many struggling with a chronic illness is that money can be tight. The cost of treatments and medications alone and then throw in those not covered by insurance add up. This can be one of the most stressful aspects of the holidays. Don’t stretch yourself here, you don’t need the added stress of this. Be honest with those you normally exchange gifts with. They will surely understand. You can have meaningful experience without physical things. Being present with each other is truly the greatest gift anyone could give or receive.

  5. Self-care: I wasn’t going to leave it out, my friends. I know I talk about it often. It’s so important that we not forget about self-care during the holidays. It is sometimes the first thing to fall off as it is an incredibly busy time of year. But it is vital to take this time for yourself during this time to do what you need to do for you. Listen to your body. If you need to cancel plans, do it. You are not being selfish. As much as we would like to just be OK and not have to slow down this time of year, the fact is our health and our bodies need the same amount of attention and care. Your loved ones will understand. If they don’t...well, that’s a conversation for another time. Don’t play with fire my friends, give yourself the time and space you need. Think of the alternative, pushing yourself, your body to the point that it’s going to become very unhappy and uncomfortable. Is that how you want to spend the holidays? Take the time, make the time. Your body + your mind will be ever so grateful.

Lots of love, laughter + cheer!



Summertime Routine

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Hey hey everybody!

Yes, I am still here.  Summertime, know.

It’s flying by! It’s been pretty jam-packed for me. And honestly, a bit chaotic at times with my kiddos home.  It’s all good, just a change to the regular routine. I know many of you can relate. I am fully embracing it all, enjoying time with friends, family, traveling, working and also trying to fit time in for ME!

I am savoring this sweet season here on the east coast. The summers are somewhat short, but oh so sweet.  How about you? What have you been up to this summer? I hope you are taking time for YOU as much as you can, even if it’s just a few deep breaths each day.

I am working on some new and exciting things that I am looking forward to sharing with you all in the fall.



I Had All Intentions of Sending Something Completely Different Out This Week

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I had all intentions of sending something completely different out this week. It wasn’t feeling right, so I started over.

The content that I share with all of you is a combination of health, wellness + lifestyle.  I also weave in my story and my experiences in hopes that they will speak to you, resonate with you and perhaps offer you some comfort and guidance.

So here is what I have for you my friends...

The past few weeks have been tough. Feeling all the feels.

Death, grieving the loss, trying to help my kid through something when it doesn’t make sense to even me, the hurricanes, and those that I love who have been affected by them, to the awful tragedy that just took place in Las Vegas.  Woah.  

In life, there is going to be struggle, disappointments, challenges, setbacks, and dark days.  It’s inevitable.  In order to get through such things I maintain and generate hope and gratitude.

There have been tears, anger, listening, honoring, and getting quiet.  During these times, I turn to my little toolbox, as I like to call it, and pull things out to help me manage (I have shared the contents of my “toolbox” in previous blogs). This of course is not always easy when struck with a blow, but nonetheless...they are a tremendous help.

I felt the need to speak to these latest events.  I typically don’t share on such things, but it has been weighing on me. My intention is that I when I share my personal experiences with all of you it includes the good, the bad and the ugly. Real life.

It is in times like these when the world erupts in sadness, when things can not be explained that we can sometimes feel as though we have no power and are left feeling hopeless. It is important to give ourselves time to process and grieve. It is also important to remember this, this is the time for us to come together, to rise up, to show up.  We are a force of good and love.  

Now more than ever, please don’t forget the softness of self care on hard days.  

“When life is sweet, say thank you + celebrate.
When life is bitter, say thank you + grow."

All love,



My First Client

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I was recently asked if I remembered my first client.  “Of course, I do” I thought to myself.  This was my immediate response.  In my mind’s eye I pictured her, our sessions together...and then the question, do you remember your first client played in my head again.  And then it hit me, my first client

Indeed I was.  I didn’t know this at the time and I actually never realized it until I was asked the question.  Smart clever lady.  She knew, what I wasn’t able to see yet. 

I go back to May 2014 when the world as I knew it was turned upside down.  I was sick, so so sick.  Yes, sick with Lyme disease, but more than that.  My whole being was sick, my mind, body and spirit.  I was in crisis.

For a while, I was a passenger on the “how and why is this happening to me train.”  I let my anger consume me for a time.  I felt hopeless and powerless.  Just as so many women do when they first come to work with me.

I don’t remember the exact day, but I can still conjure up the feelings and emotions of when I decided that my illness was not going to take me down.  It was not going to define me. That the go, go, go, ‘running on empty’ life needed to change.  What was happening to me was an opportunity for me to learn, grown, dig deep, get fucking uncomfortable and examine all areas of my life.  An invitation to make some big changes, an invitation which I gladly accepted.

I did not know then that I was my first client.  All I knew was that it was going to take more than a pill, tincture, some energy work, my essential oils or doctor (yes, they were all very much a part of my healing process) to help me get better. 

And so it began.  Small steps and actions in my daily routines.  Sometimes so painstakingly small, my patience or lack thereof got the best of me.  But nonetheless, I stayed the course.  Shifts in my mindset, developing tools and strategies to aid me.  Learning new things, educating myself.  Nourishing myself, my whole self: mind, body and spirit. All of these things combined were helping me, changing me, bringing me back to life.

I was a passenger on a new train now, and in many ways, I think I will always be.  With stops along the way of course. The difference is that they are stops of my choosing and then full steam ahead!

It wasn’t easy, not at all.  There is no quick fix. No magic pill. This is what I tell my clients.  I can’t do the work for them. You have to be committed to taking steps towards the changes you are seeking.  You have to truly want this for yourself.

Perhaps you are not suffering from the same illness as I was, but living with some other chronic condition.  Or maybe you have no illness at all, and you are just tired, tapped out, no gas left in the tank, you are running on fumes, no sense of self, forgotten who you are and how to love and take care of yourself. Sound familiar?  I have experienced what you are experiencing. I feel you, sister.  I have been there.

I didn’t realize what I was doing back when I decided to turn things around. When I in a sense became my own healer. I got pretty far on my own, but I reached a point where I needed to call in some help.  Help outside of my family and friends.

So, I hired a coach.

I have learned so much on this journey of mine. One take-away is to ask for help.  Invest in the help you need.  Invest in you.  It’s the best gift I ever gave myself.  I am now living a life I could never have imagined for myself.  It’s not all sunshine + rainbows.  We are talking real life here, people. Shit happens, life happens.  The difference now is the freaking amazing toolbox I have to help me along the way.

So, the next time I am asked the question “do you remember your first client?” Hell yes I do, that would be me!  I am a success story.  I am proud to make that statement.  It feels so damn good.

I did it and so can you, that is if you want to.  If you really, really want to. Are you ready to turn things around?  Would you like a toolbox of your own?  Everyone’s is different.  I’ve got you girl, every step of the way.  Take one step towards reclaiming your health, your life, YOU.

Let’s have a little chat.

Be well,

The Signs and Symptoms of Adrenal Fatigue

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For most people, tiredness and stress are just part of modern-day life. They don’t typically require a visit to the doctor’s office...or do they?

Long before I received my Lyme diagnosis, I was suffering from adrenal fatigue which eventually lead to burnout. I didn’t pay much attention, I just pushed through. There were times when that little voice inside my head said “Slow down girl, this is not good for you. You are running yourself into the ground.” Perhaps I would hit the pause button from time to time but it didn’t last long. The sad fact is that many people struggle with adrenal fatigue for years before waking up and realizing that this is becoming a problem.

I think there are many people who think it can be easily fixed with a few days of rest. Unfortunately, this idea of easily managed stress couldn’t be further from the truth. The fact is that modern-day life leaves us all wide open to the possibility of burnout. The thing is, much like a former version of myself, we’re so busy ‘keeping calm and carrying on’ that burnout can hit you when you least expect it. It took me getting sick with Lyme disease to really commit to healing my adrenals. Stress was making me sick. It’s a fact, our bodies cannot heal in a stressed state.

It’s when you realize you no longer have what it takes to continue on in the perpetual state of ‘fight or flight’ or manage your cortisol levels. Cortisol, aka the ‘stress hormone’ influences and regulates many of the changes in the body that occur in response to stress.

So the question is, how much longer are you going to continue on like this?

Here are some of the most common ways to know when it’s time to wake up and start paying attention to your health. Is it time for you to give your adrenals a little love?

1. Chronic Fatigue
No surprise here, right? It’s pretty obvious that this is a symptom, but it is amazing how many people can carry on with their daily lives believing that a constant lack of energy is ‘the norm’, it’s ‘just the way it is.’ How many people do you know that hop right out of bed in the morning?

It may sound crazy to you, but you are actually supposed to feel refreshed when you wake up. If you are constantly hitting the snooze button on your alarm and dragging yourself out of bed every day, don’t ignore it. This could be due to the cortisol roller coaster ride that may be occurring in your body and the reason you have your foggy morning brain and lack of energy to face the day.

2. Anger Issues
We all feel like losing our shit from time to time. But if you are finding that you are having these feelings on a regular basis, then it’s likely there is something deeper going on.

This was a big one for me. My poor kids and husband often took the brunt of it. It was something that I simply could not control for some time. It makes me sad thinking about it.

When your adrenals are being taxed, your body isn’t in the best shape to handle the everyday tasks that most people take for granted. One of the effects of a lack of energy is that you can easily feel overwhelmed by everyday tasks. At first, you may feel irritable and tense. As time goes on, this can turn into feelings of anger or resentment at the expectations being placed upon you.

Breathing exercises, meditation and mindfulness can help, but it is not wise to ignore your feelings. Suppressing your anger and not dealing with your emotions are getting the better of you is a sure fire way to win your burnout badge.

If you find that everyday chores like shopping are just too much for you to handle and you are easily overwhelmed, it’s time to take stock of your health, my friend. Time to make your wellbeing a priority.

3. Your weight is becoming an issue
Are you someone who never used to worry about your weight, but lately you are finding it hard to keep off the pounds? Studies have shown that people who don’t get enough sleep consume more calories than they would if they had adequate rest. This is because sleep deprivation leads to increases levels of ghrelin (the hormone that tells your body to eat). If your weight and cravings are becoming an issue for you, it may be time to check things out.

4. Forgetfulness
Are you finding that you are unable to concentrate or notice that you are forgetting things? This may not seem very important and easy to brush off, but don’t be fooled. It’s not normal if this is happening more frequently than just the occasional ‘oops.’ If you are not sleeping well, lacking in energy and are just flat out exhausted, this should big a big ass stop sign giving you the signal that it is time to slow down and give yourself some TLC.

5. Your relationships are suffering
Symptoms when severe can affect everything from having the energy to meet your friends on time or at all to not being able to function at work. Adrenals are also partly responsible for the production of sex hormones. This can lead to low libido and reduced sex drive. If you don’t feel like socializing and or lack that little spark and enthusiasm when it comes to being intimate, it may be a warning sign.

6. Poor Immunity
It takes A LOT of energy to be in a constant state of “fight or flight.” The body quickly becomes run down when the nutrients that it needs are constantly being rerouted into maintaining your onboard alert system.

Stress has a direct impact on your immunity. When your cortisol is in perfect balance it has an anti-inflammatory effect helping your immune system fight off infections. However, when cortisol levels remain high, your immune system can’t keep up the pace, leaving you wide open to all sorts of illnesses and infections. If you find that you are spending a lot of time fighting off illness and you are sick of being sick, it’s time to get down to the root cause of your poor immunity.

So my friends, if this sounds all too familiar, perhaps it is time to heed the wake-up call and make a decision to slow down before it is too late. Burnout is happening with alarming frequency in this fast-paced world we are living in. Between demanding expectations at work, home and elsewhere, we are pushing ourselves past our limit. Sadly, feeling stressed has become the norm.

These glands affect everything from our immune system and thyroid function to hormones and blood sugar regulation. If left untreated, it can lead to very serious health issues. It is very important to regulate adrenal function for long-term health.

If you’re suffering from stress and overwhelm, I can help. If you feel like you are burning out and don’t know where to start, I can help. I hit the wall and crashed and burned. I don’t want the same thing to happen to you.

If you are ready to discover what changes you need to make both internally and externally to bring your body back into a state of harmony and restore adrenal health, I invite you to head on over to to book a free discovery call with me.

To your health!