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Shadow, is that you??

Do you ever find yourself acting completely out of character? Maybe you're typically the cool, calm, collected one - and then suddenly you find yourself getting an attitude or upset.

Or maybe when someone gives you a compliment, you think they're lying because you can't see it... AT ALL!

In the work that I do (personally & with clients) includes a bunch of inner work, and by a bunch I mean the majority. And for good reason.

That's where it all begins, and ends. You see, nothing outside of you can control or affect you. You are responsible for how you act, speak, react, view, believe, project, etc.

Yes, it's easier to blame these external factors (spouse, work, children, friends, etc) AND that doesn't improve or solve the situation.

And something has been coming up frequently in my own practice - my shadow. Each one of us is comprised of this shadow side. Our shadow is those parts of ourselves that we dislike, repress, or are even blind to. With that said, it's not a...

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When was the last time?

free guide tracking May 01, 2019

When was the last time you didn’t track the foods you are eating?

You know what I mean. Each and every time you are about to eat, you pull out your phone, open up MyFitnessPal and begin calculating.

You begin calculating how much you can eat, if it fits, if it’s a good use of your calories for the day.

From there you might question if you should head to the gym just so you can eat more.

If you’re going out to a restaurant, it NEEDS to have the nutrition information listed.

This is a vicious cycle.

Your anxiety is always at an all time high.
Your mind is constantly thinking about numbers and calories.
And if you’re like me, you’d already know what you’re eating tomorrow because you’ve already planned it out. I was obsessed.

Tracking and calculating my food was like ‘the norm’ for me, I didn’t even really question it. I knew I had goals and what it took to achieve them.

But what I didn’t know.. is how much it was actually holding...

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2 Life Changing Exercises

In the past month, I've attended 2 conferences and boy has it been life changing. So incredibly powerful and eye opening.

I questioned what I could even gain from something like this, whether I should go, and if it was really worth it.

The answer is yes. The answer is always yes.

During these conferences, I was introduced to two different exercises that BLEW ME AWAY. I haven't been the same since.

Now, these may not be the 'traditional' exercises you were thinking of - but they are monumental.

Our minds are unable to tell the difference between what's real and what's made up. Don't believe me? Look it up, it's a Harvard study. Imagine the power you have by envisioning what you truly want out of life.

We are the only species that can alter their breathing, and we don't take advantage of it. Our breath can significantly help relieve stress, anxiety, and depression. It also increases energy levels. This is a tool that we ALWAYS have with us and is powerful when...

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5 Benefits of Practicing Gratitude

Hi girl! Do you currently practice gratitude? It's been such a game changer for me!

I've been gratitude journaling daily for 5 years, that's insane! When I began gratitude journaling, I had no idea that scribbling down a couple things I was grateful for each night would be so incredibly powerful. It has since significantly changed my life.

When you begin practicing gratitude journaling, you can expect to see these benefits:

1. Become more present -
Practicing gratitude makes you become more aware of the important things in life. You begin to cherish every moment because you're always looking for ways to express gratitude. This could be in conversations, while you're driving, visiting loved ones, etc.

2. Create an abundance mindset -
When you constantly practice gratitude, it helps create an abundance mindset. A mindset where you thrive physically, mentally, and emotionally. You begin to be extremely optimistic and feel as though anything is possible. You are in the driver's seat of your...

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5 Steps to Reach Your Goals

goals success Apr 24, 2019

Hi girl! So glad you're here!

I know that you have goals you want to achieve. You want to lose 5-10lbs, you want to save $100 every month, you want to get that raise you deserve, etc.

As you know, it doesn’t come easy. It’s one thing to say you want to achieve these things, and another to actually ACHIEVE them. It can seem super frustrating, I know. It would be pretty amazing to simply wish it and have it come true, right?!

If you want to finally achieve your goals, here’s 5 things that need to happen:

1. Change – One of my favorite quotes is, “If you always do what you’ve always done, you’ll always get what you’ve always gotten.” If you want to achieve something NEW, you have to CHANGE what you’re doing. It’s not going to come easy to you, and that’s okay. This is when true transformations happen.

2. Consistent – It can be extremely hard to incorporate new habits into your routine, especially when...

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4 Steps to Achieving Happiness

goals happiness Apr 24, 2019

So glad you're here! I have a quick question for you -

If life was a game, and the premise was to achieve happiness, how would you be playing?

Really think about that for a second.

In order to achieve happiness, these 4 steps MUST be taken.

1. Define Happiness
What does happiness really mean to you? What does that look like? Does that mean starting a family? Does that mean following a passion and starting a business? Does this mean traveling and going on a bunch of vacations? Happiness is different for everyone. So first before we can determine if you're "winnning", we need to define the term happiness.

2. Take Action
What are you doing to achieve this? Are you actively going out and making this happen? Or are you sitting on the sidelines? Are you out there on the field or are you sitting back, too shy to take action? Are you reaching out to connect with people? Are you hiring a coach to guide you where you need to be? Are you taking courses and classes so you CAN start that new hobby or...

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You Are Enough.

enough self love worthy Apr 18, 2019
I want you to know something.
You are enough.
Right now. Just the way you are. You are enough.
You don't need to be skinnier or tanner or prettier. You are not a bad person because you aren't dedicated enough or you struggle to control your eating. You do not deserve any less love because you are not a size 2. Your body does not define you and you should not let it.
You are beautiful. The sexiest people are those who carry themselves with confidence. They're the ones who know their worth and they let it show. YOU should be one of those people. Because you deserve only the best, no matter your struggles. Listen to me, you are enough.
When your making your journey, it's important to remember to love yourself. Love yourself as you are now, so you can appreciate all of your hard work later and love yourself and your body even more. Reaching goals, whether its losing weight, eating healthier, exercising more, etc can be...
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3 Tips to Feel At Peace w/ Your Body

3 tips for my babes who want to feel at peace with their bodies..

Are you struggling to find internal peace? Do you feel like your constantly at war with yourself? If so, you're fighting an endless battle.

I know you want to finally be at peace. You want to be at a place where you love your body and feel confident. A place where you feel as though your mind and body are finally working together. A place where your body image doesn't even cross your mind.

I get it, you're not alone.

But I have good news, you can begin fixing this relationship today with these 3 simple tips!

1. Watch how you're speaking to yourself -
Create awareness around the language you use to speak to yourself. Are you continuously body shaming yourself or saying negative, hurtful things to yourself? STOP Spending years complaining about your body and your weight doesn't help. Just like beautiful flowers, you need a healthy environment to flourish in too!

2. Begin journaling -
We have so many subconscious thoughts that...

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Anxiety Around Food

anxiety diet Apr 17, 2019

There was a time when I'd get anxiety about going out to dinner.

I had goals that I was working toward, and I was determined to reach them. I was hitting the gym for a couple hours a day, sometimes twice. I was meticulously tracking what I was eating, down to the gram. I was doing all of the things that I was supposed to do.

That is until someone would ask me to grab lunch or dinner. Then the anxiety would creep in. I'd have an entire conversation with myself.

"I'm a homebody, and I NEVER do anything." "I should totally go.. I NEED to go." "But.. what would I eat?" "I can't reach my goals if I go get whatever the restaurant is serving." "This would set me so far behind.. I've been doing so good."

And that's when I'd break the news to my friend, "No, sorry.. I can't make it!"

Just like that, life passed me by.

I wanted so deeply to go out and enjoy myself. I desired so deeply to create friendships and have connection. I loathed to be accepted and create a life of adventure.

But I'd say no...

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The Fudgiest Healthy Brownies Ever

brownies dessert recipe snack Apr 17, 2019

You asked, here's the recipe

My boyfriend seems to think he deserves the best of the best (I mean.. he has me ‍) so here are the healthiest, fudgiest, and most expensive brownies you could probably make.

Organic, all natural, and whole ingredients for a clean treat. Notice I didn't say low calorie


2/3 cup avocado oil
2 cups organic coconut sugar
1 ½ cups gluten-free flour
1 ½ tsp vanilla extract
1 tsp baking soda
3/4 cup cacao powder
1 tsp salt
2 cage free eggs

1. Preheat oven to 350 degrees Fahrenheit.
2. In a small bowl, whisk together the avocado oil, coconut sugar, vanilla extract, and eggs.
3. In a larger bowl, mix together the flour, baking soda, salt and cocoa powder.
4. Add the avocado oil mixture to the flour mixture, and whisk until smooth.
5. Prepare an 8” x 8” baking pan by rubbing lightly with avocado oil.
6. Pour brownie batter into the baking pan. It should be about 2/3...

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