The Body Achieves...


A little over four years ago was the beginning of a transformational time in my life. And an important part of the story.  Our stories are what shape us into who we are. How we decide to tell and share that story is the question.

I have shared a lot of about my journey with Lyme.  Sharing my story has helped me heal on many levels and it is beautiful and rewarding feeling to know that it has helped others on their journeys as well.

My healing journey was a long one, and in many ways, I am still on it.  As with any challenging experience in life, mine opened me up to massive growth, learning and healing.

My experience opened me up to exploring the mind-body connection. This was a fairly new concept to me. I soon realized this was going to play a big part in my healing.

In the beginning, my diagnosis was all consuming.  It quickly led to me creating stories in my head about all the what if’s, what the future was going to hold, was my life going to change forever.  All the unknowns were at times suffocating. They were some of the scariest and darkest moments of my life. These thoughts were quick to invade my mind and they would soon consume my whole thinking.

It became very clear to me after some time that plain and simple, worry, creates chaos.  I did not know if these thoughts would actually come to be. What I can tell you is the more I allowed myself to entertain these thoughts, the more I lingered in this pool of worry, the more desperate and depressed I became.  There came a time when I decided that I was not going to let this disease define me. I have written about this before. What I have not shared much about is the spiritual side of my journey.

I dove into teachings by Louise Hay, Dr. Wayne Dyer, Abraham Hicks, Gabrielle Bernstein, and others.  A spiritual deep dive if you will. I didn’t share this with many people, as it was all new to me, a little weird at first and honestly, I didn’t know how they would respond, would they get it?  It didn’t take long before I was hooked. This was what really opened me up to exploring the mind-body connection. Consuming this content, going inward, learning the ways that I could actively contribute to my healing, learning that I could become my own healer and more importantly, believing it.

I slowly started shifting my thinking, my thoughts.  I started seeing myself well in my mind and my body. I saw myself thriving, even during the times, I felt my worst.  I saw myself skiing down the mountain with my kids again. I saw myself on my yoga mat. I saw myself healing. I saw it and I believed it.

The more I saw it and felt it, the more my body would respond.  The better my thoughts were, the constant worry started to disappear. The mind is a powerful thing.  There is a lot to be said for the saying “the body achieves what the mind believes.”

This had such a profound impact on me and my healing that it is a big part of the work I do with my clients today.

It is important for you to know that this does not just apply to those living with a chronic condition. This can be used with any challenge you are faced with in your life.

For those in the face of a challenge or perhaps you are feeling stuck in your life, or in your in your health. Please remember this...

Always have hope.  Always believe in yourself. Always believe there is an answer. Always know you aren’t in this alone.

I invite you to start exploring teachers, books, coaches that you are curious about and drawn to.  Open your mind to what is possible for you. Tap into that beautiful mind of yours and let it help you. It is one of our most powerful assets.


Benefits of Infrared Saunas


Let’s talk infrared saunas.  I have been getting some questions, so I figured this was a great place to share.

I was first introduced to them when my doctor recommended I start incorporating regular visits as part of my treatment. I needed another way to help my body detox.

Sweating is one of the body’s healthiest and most effective ways to eliminate toxins.  It is an essential element in detoxification.

They are different from a regular sauna in the way that with a traditional sauna you have to heat it to a very high temperature. Whereas infrared saunas heat your body while the air stays cool. This is huge for those like me, that can be sensitive to heat.

The infrared light penetrates deeper, the heat pulls out the toxins under the skin and exfoliates them through the skin, which is amazing for detoxifying and even weight loss.  All of this allows for your cells to eliminate toxins better. The heat from the infrared sauna helps you detox seven times faster than traditional saunas.

Studies have shown that the use of infrared saunas can help many chronic conditions such as arthritis, Lyme, fibromyalgia, chronic fatigue and so on. They have also proved to be very helpful for those recovering from addiction or depression.

It didn’t take long before my weekly visits to the sauna became something I looked forward to.  A quiet place for me to relax. Sometime meditate, sometimes listen to a podcast or book on audible, or just kick back in silence.  It was a place of healing.

Here are some of the benefits I noticed when using an infrared sauna.

Pain Relief
Regular visits to the sauna really helped with the pain I was experiencing in my joints, bones and muscles.

The heat penetrates the joints, muscles and tissues; increasing circulation, and generating more oxygen flow to the areas of the body that need it.  The heat flushes out the lactic acid, helping muscles loosen, relieving stiff muscles as well as reducing soreness, minor aches and muscle spasms.

Healthy Skin
My skin suffered greatly when I was going through my Lyme treatment. Consistent visits to the sauna helped a lot. And now that I am on the other side, when I sweat it out on a regular basis, I notice the difference. I always feel as though I have had a kickass facial and I am glowing from within.

Another way to boost and support my immune system.  The increase in body temperature from the sauna helps enhances your white cell blood function, helping your body fight infections and boosting your overall lymphatic function.

As I mentioned, the sauna quickly became one of my favorite places to relax. A place where I could get my zen on!  A quiet place all to myself all while detoxing my body. Can’t beat that!

There are many more benefits to using infrared saunas that I haven’t shared here.  All in all, the benefits are incredible!

It is important to remember to drink plenty of water before and after you sweat it out.  And pay attention to the cues your body gives you. Our bodies are smart cookies. The use of an infrared sauna can provide major health benefits.  

I hope that the information I have shared here was helpful and informative. And for those of you that have not tried it yet, maybe this has peaked your curiosity and you are ready to get your sweat on!


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,


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!

Practicing What I Preach


How’s it going, friends?

I have not sent anything out to you in the past few weeks as I was deep into ‘practicing what I preach.’  I was definitely feeling the need to go in, create more space for myself and give myself some extra TLC. It was needed.  And let me tell you, it is still a struggle for me at times. It is sometimes hard for me to not want or feel I need to do all the things for everyone in my personal life and in my business. There is a reason I teach what I do, they are the things I most need to learn.  And yes, I am still learning. It’s a continual process. When I get caught up in this (the good thing is, I don’t linger in this place for all that long now), it means I am not taking enough time for myself. Which in turn leaves me feeling like crap and kind of pissed off. That is not how I want to be feeling day in and day out, how about you?

This is a big reason why nothing has landed in your inbox in a few weeks. Did you miss me?! ;)  I didn’t want to just throw something together and hit send for the sake of making sure there was a blog from me each week.  My intention is to share content with you from a very real and authentic place.

Which is what I am doing with you today, sharing where I am at, what I have been going through and maybe some of you reading this can relate.  Just know, it’s ok, it’s ok to not do all the things, it’s ok to mess up, it’s ok to take time for yourself...guilt free.


I am going to leave you with this quote by one of my favorites, Yung Pueblo.

“pause your life if you need to,
care for yourself lovingly,
do not ignore your rest,
slow down so you can take a deep breath”

Much love,

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,


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.”