Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
They just rile me up. It means I have to choose something & release something else.
I realize now it gives me anxiety because I fear making the wrong choice & somehow that makes me a bad person. A failure. An imposter. Which are 2 of my worst fears.
How about guys? You feel this way too?
I feel if I make a ‘bad’ decision, I’m not achieving, I’m not people pleasing, & that makes me less worthy somehow.
I realized it was paralyzing me & there are no wrong decisions — only an experience.
That doesn’t make me a bad person that makes me human. I focused too much on the end product & not on the love of the journey & process.
This was applicable to my love life, my relationship with food & body image, career goals — you name it.
Also, let me remind you, nothing is irreversible. Picture the worst case outcome. Trust me, you’ll be fine.
Dr. Joe Dispenza preaches the POWER is in the present, becoming unattached to outcomes.
We can’t worry about the past, it doesn’t need us anymore. Learn the lessons.
Now, 2nd guessing.
This shows up in the smallest ways.
✅Ex: I choose the hamburger but 2nd guess myself when your wings come out.
✅Ex: I choose to go to CrossFit but Karen down the road went for a 5 mile run. Maybe I should’ve done that.
✅Ex: I chose Partner A because he feels comfortable & safe but I truly want Partner B but somehow don’t feel good enough for partner B.
✅Ex: I chose job 1 bc it gives me freedom. But I really need job 2 bc it’s stable yet I’m afraid of commitment.
Am I the biggest fxck up in the world because I did so? No.
So here’s what I want to reiterate, decisions are crossroads. You’re not less worthy because you make a decision that didn’t turn out.
You’re not indecisive or savage or weak or broken or stupid or whatever you tell yourself.
It’s simply your baggage being pulled out of your bag.
So sit yo 🍑on the floor & unpack your baggage — it’s not gonna unpack itself.
And I’ll be sittn on the floor, with a cocktail or coffee, unpacking my shxt with you. ❤️🥃☕️
One change that will massively impact every facet of your life — find your magic time.
Everyone has a time a day where they are 10x more effective at the GSD than the rest of the day. FIND IT.
Most successful people have a refined early morning routine, habits, & thus, successful SYSTEM that ensures optimization.
Every day is a new day to make a different decision. No regrets. Learn from past decisions & choose to not stay there.
The past doesn’t need you & the future hasn’t happened yet, it hinges on your present 🎁
“You are where you are because of your choices. There is nothing to gain by regretting. Review your decisions for lessons and make a new decision to change.” @realcraigballantyne
Heart wrenching conversation with a client yesterday I’m certain all of us have encountered & then realized how interconnected emotions & outcomes are.
She told me, she knows he doesn’t love her for her, but she keeps holding on which is affecting her weight & basically everything else in her life.
So I started off with this: Our job on this earth is not to have to sell or transform ourselves to earn someone’s love. It’s just to simply be loved for exactly who we are & we are to do the same.
Relationships & your worth are determined by your own definition, not society’s definition or timelines you think you need to be living.
I’ve said this before, I fully stand by it, people can choose to evolve with you or without you in any kind of relationship, romantic or platonic.
The people you surround yourself with, make you. They are a reflection of your values & integrity.
It’s OK to grow out of relationships. It’s OK if those people choose to part. It takes a BIG, evolved person to lovingly release someone you care deeply for.
You can’t build a relationship with a person you love for who you want them to be.
Honor your individuality.
Don’t be afraid to take chances on experiences if they feel right, don’t hoard shame if they didn’t work out the way you thought.
Be proud of yourself for choosing love, especially love for yourself. It’s the only relationship you’re going to have forever. If you’re not happy, you’re not going to make anyone else happy. The negative energy you put out if you don’t feel aligned will only further grow & bring more negative.
It’s pretty simple really. Give love away like there are no conditions attached, and this goes for letting it go too. By doing this we enable the alignment & flow that is supposed to happen in this life experience.
You can begin creating the life, body, & love you desire right now, even if you don’t have the pieces in place you think you need in order to start.
All it takes is acceptance, intention, effort, & LOVE.
I prefer my beef ribs in the crockpot (or smoked), they come out fall off the bone tender vs in the airfryer.
I like my pork back ribs crispy on the outside. Prefer them in the airfryer. I cut them up into singles or doubles so the outside edges are all crispy!
When choosing your ribs, remember there are different kinds of ribs.
Beef short ribs have the meat on the top of the bone. They’re a cut of beef taken from the brisket, chuck, plate, or rib areas of beef cattle. They consist of a short portion of the rib bone, which is overlain by meat which varies in thickness.
Pork back ribs are taken from around loin, the muscle that runs along the back on either side of the spine. They’re curvier & shorter than spareribs (hence why they call them “baby” back ribs) with lean meat both between & on top of the bones. They’re leaner, smaller, & slightly more expensive than spareribs.
Pork spare ribs come from the belly area. They’re thicker, meatier, fattier ribs.
Beef flank ribs are typically used for faster cooking in Asian dishes when the ribs are cooked hot & fast. In the flanken style of short rib, this thin cut, which is about 1/2-inch thick, goes across the bones so that each slice contains a few pieces of bone.
Airfryer Instructions
Optional: Season the ribs with bbq spice rub or your preference covering both sides
Cut rack of ribs into sections 4-5 ribs to fit
Preheat air fryer to 380, place ribs in the air fryer, meat side down, cook for 20 minutes.
Flip ribs over, cook for an additional 10 minutes on 380.
Optional: Once the timer is up, cover with bbq sauce. Cook for 5 minutes on 400.
Quick Tips: I cut my pork ribs into 1-2 bone sections so the outsides come out crispy. You can also throw them in the air fryer for around 22 minutes at 380-400 (no preheat). Set it & forget it. Season with salt. Mine still come out good if you’re in a hurry. I prefer just salt as seasoning.
My Basic Crockpot Instructions
Set crockpot on low.
Cut rib rack in half, place in crockpot with 1 cup water.
Cover, cook over night 8-10 hrs. They fall off the bone. Add whatever sauces or seasoning you like.
Got up at 4am, went to the gym expecting a 5am workout, not sure what happened but no one was there to open the gym. Shxt happens, right?!
So I thought, I can choose to be angry or I can choose Plan B & not let emotions control me.
I’m a big believer in the Universe gives you what you need for your highest alignment, always.
Repeat after me, “Things happen FOR me not TO me.”
I chose plan B. Went to @hotworx.fishers & got in an amazing hot cycle active recovery day. This is probably the Universe telling me I needed to take it easy.
Read an article on investing this morning, now I know nothing about stocks & investing, but I’ve always been intrigued. So I’m taking aligned action to learn. Work smarter not harder. It’s time I learn & not fear.
Oh and before I forget, 2 questions I learned that will help you avoid conflict in your relationship with yourself & others:
1.) Does your EARNING power or SAVING power make you feel more safe & secured?
(Helpful with saving and spending habits)
2.) Do you want SUPPORT or a SOLUTION?
(Helpful when facing a problem)
I felt these were huge & wanted to share.
Our differences and not letting emotions control us apply to us all because the same secrets can be applied to your fitness journeys, money journeys, relationship journeys, healing journeys — you name it.
This article was talking about the secret to staying IN THE GAME. That’s the key to wealth building.
And that secret is learning how to control your emotions and not let them control you.
LIFE in general, I feel is like 5% theory, 5% execution, & 90% managing your emotions. Similar to the article I read this morning.
The THEORY part, you can learn and research all the things, but if you don’t take aligned action you’re still going to be in the same place.
This applies to money, love, & health.
The EXECUTION part, that’s the aligned action. LFG. You’ve heard me say it before, you either DO or you DON’T. Your choice. I prefer to be a doer.
You either go workout or you don’t. You choose to eat well or you don’t. You choose to save and invest wisely, or you don’t. You choose to evolve with your partner or you don’t.
The MANAGING YOUR EMOTIONS part, you either work with your emotions for your benefit or you let them control you. Sometimes the best thing to do, and this is what I’ve started doing, take the emotion out of it. Then reflect before making a decision.
The gym wasn’t open this morning, ok. Plan B, what can I do in this moment to make it more magic to my benefit?
— Go get in a short workout, chalk it up to an active recovery day. Give gratitude I have options & my health.
Say you invested, then you lost money, then you learned from said experience, made a different choice, doubled your money 💰
Really y’all, everything comes down to mindset. Thoughts become things. Money is just energy. You control your energy and relationship with things & people. Love, money, & health are connected.
I’ll leave you with a favorite quote for #mindsetmonday
I keep this in my daily scheduler & as an alarm that goes off at 11:11 every day along with the reminder to live by my authentic values:
“Watch your thoughts, they become words; Watch your words, they become actions; Watch your actions, they become habits; Watch your habits, they become character; Watch your character, for it becomes your destiny.”
I love this Hormel Bacon, its all natural with no preservatives
Bacon Instructions
Heat air fryer to 350°F
Arrange the bacon slices, twisting slightly to fit.
Cook for 6 minutes, flip.
Cook for 4-6 more minutes, check for doneness.
Casserole Instructions
Cook bacon first. Add ground beef to skillet and cook until browned. Drain fat.
Add the onion and garlic to the skillet with the beef and cook until translucent, about 5 minutes if you’re adding them
Add the cream cheese, ketchup, mustard, Worcestershire sauce, and salt to the skillet and cook over low heat, stirring constantly, until combined.
Spread the beef mixture into a greased 8×8 baking dish. Top with the cooked bacon.
Crack the eggs into a medium bowl and whisk together with the heavy cream until combined. Stir in the pepper.
Pour the egg mixture over the beef and bacon.
Top with the cheddar cheese.
Bake at 350 degrees for 30 minutes or until set and golden on top. Sprinkle with dill before serving if using
RECIPE NOTES
GAPS: Use sugar-free bacon
KETO: Consider omitting the ketchup or lessening the amount, depending on your carb tolerance.
CARNIVORE/ZERO-CARB: Seasonings & sauces are personal preference. Omit any ingredients that cause gut issues. Be creative and construct to your own recipe!
2 quotes for ya today, “How you love yourself is how you teach others to love you.” @rupikaur_
“Love the world as your own self then you can truly care for all things.” – Lao Tz
#happyvalentinesday 💕
Choose the people that light you up, push you, and inspire you. Choose the people who see your light and will also hold you accountable to chase your potential. Choose the people who won’t not let you be your best self.
Choose those people and also be that someone to yourself. ❤️
I hope you find a reason to smile today. Even if it’s not from someone else but from yourself, loving yourself how you need to be loved. Don’t focus on what you don’t currently have & find joy in the things you do have. A little gratitude goes a long way.
Sending all the love!
P.S. This instafamous photo was taken in the bathroom at the gym this mornin.😂 I had pink on. Thought it appropriate for the day. Just keepin it on the real reel 🤷♀️
P.S.S. The holiday of all the big beautiful bouquets, I wanna know what y’all‘s favorite flowers are??? [mine: pink roses🌹 daisies🌼, sunflowers🌻] 👇🏻💐 Drop’em below!
When you read this title, most think of someone spending hours in the gym. If you would’ve asked me years ago, I wouldn’t have given it a second thought, I would’ve thought the same thing.
The one exercise you MUST do…
…exercise your mind.
It never would have occurred to me the power and influence of our minds. How our minds push our bodies to defy expectations, beliefs, and even our own biology. Call’em miracles?
So lets chat about two habits I cultivated that can also help you change your life. You can start right now. It’s easy, promise!
I knew when I was in the pit of ONE of my rock-bottoms, cuz ya gurlz had many, I had to start changing my beliefs & mindset.
⁃ My health was not good. ⁃ I was bloated & constipated all the time it seemed no matter what I ate. ⁃ I was putting on weight (FYI when you hoard negative emotional energy, that can be the actual culprit literally weighing you down). ⁃ My performance in the gym sucked. ⁃ I didn’t wanna wear anything but baggy clothes, thank God I wear scrubs to work. Which also translated into me wanting to hide all the time. Hermit mode engaged. ⁃ I was in debt, yet I couldn’t stop myself from overspending because I was putting a fxcking Band-Aid on a bullet hole — I was unhappy. You know it’s a problem when you order shxt from Amazon & you forget you ordered shit from Amazon.
I felt like this was just my story & I could never get ahead. I can’t tell you how valuable to was to invest in coaches to guide me along my way: business coach, nutrition coach, therapist, functional medicine docs, family docs. Don’t be afraid to invest, you’ll get more back in return. And if you need someone to talk to, tell me about your story here. We’ll hop the phone & get some answers for you.
Despite me doing all the physical exercise known to man (president of the ‘habitual over exercisers club’ right hurrrr), the one exercise I was not doing — exercising changing my mindset to rewrite my story.
Sound familiar?
So what did I do?
The two habits that changed my life forever — GRATITUDE every morning & cultivating my ENVIRONMENT (mental & physical) to RECEIVE ABUNDANCE & what I wanted.
I started listening to podcasts and YouTube‘s to people I inspired to be like.
Successful people. Positive people. Learning about things that would make me better as a coach and human and partner and friend and daughter and coworker, etc.
First thing in the morning I say at least three things I am grateful for and something I love about myself.
Second thing, I check my podcasts and YouTube‘s to see what I wanna listen to today.
BONUSES…let me give you a couple more.
I detoxed my social media and unfollowed anything and anyone that made me feel negative energy or the need to compare & mourn past versions of my body (it only fuels disordered eating and body image.)
I also detoxed the people in my life. Yes, I understand this is a hard one especially when it comes down to friends and family. But it is absolutely necessary. Stop ignoring that nagging feeling that keeps telling you you don’t need to be around that friend or that person you keep dating but they treat you like yesterday’s trash.
Trash creates more trash. You attract the energy and vibe you put out.
When you fall in love with who you are, under any circumstance, you awaken the love you need within you and you naturally attract and experience more love and success in your life.
This is a lot easier to do when you cultivate a nourishing environment for you to grow into your fullest potential.
Some of my favorite podcasts, social media, & YouTubes:
