Mind Body With Soul

10/04/2025

It’s not "cold and flu season." It’s low vitamin D, high stress and too much sugar season.

10/04/2025

😏😏😋😋

PSL… but make it Trim Healthy Mama. 🍁

Our Pumpkin Spice Cafe Smoothie gives you all the cozy fall flavor without the sugar spike.

Delicious, nourishing and guilt-free.

10/03/2025

I’m in Nashville this weekend for the Trim Healthy Mama Coach Retreat, & last night kicked off in the best way - w/ a beautiful dinner at the Trim Healthy Café w/ Serene & Pearl themselves💕

It was such a blessing to sit down, catch up w/ them, & even show them pics of my kiddos (they loved hearing about the excitement of having double twins 💕👶🏻👶🏻👶🏻👧🏻).

This weekend is going to be full of learning, encouragement, & connection w/ other coaches who share the same passion for helping women live in health & freedom. & of course, I’ll be highlighting it all in my stories so you can come along for the ride! 🙌

✨ Are you following along in my stories? You won’t want to miss the behind-the-scenes of this amazing retreat weekend!

10/02/2025

About 7 years ago, I experienced one of the biggest mindset shifts of my life

I finally came to terms w/ something that’s easy to say but so hard to live out: You cannot control what’s out of your control

For years, I battled anxiety & depression. I fell into binge eating, using food to numb & comfort myself. But all I really did was hurt myself further - physically, mentally, & spiritually

Then came the shift. I realized:
🦋 I can’t control everything
🦋 I can control my actions, my mindset, my habits
🦋 I can trust that in His time, things will come together

Faith taught me to release what wasn’t mine to carry. Action taught me to take responsibility for what was. Together, that’s what changed me

You can’t just “wait” for things to happen, and you can’t obsess over what’s outside your reach. But you can work, try, & keep showing up

A few things that helped me change my mindset:
✨ Daily prayer + gratitude lists
✨ Replacing negative self-talk w/ Scripture
✨ Moving my body for stress relief, not punishment
✨ Prepping nourishing food instead of using food for comfort
✨ Talking to someone trusted (coach, mentor, friend) when I feel overwhelmed

This shift didn’t happen overnight. But it’s the reason I’m here today, healthier in mind, body, & soul

✨ Have you had a moment where you finally let go of control & trusted God with the outcome? Share it below - I’d love to hear your story👇🏼

10/01/2025

Big thanks to

Carol Lindenpitz Wolfe, Annette Russo, Sandra Easton, Lucinda Ball Oliver

for all your support! Congrats for being top fans on a streak 🔥! 🦋🦋💕💕

10/01/2025

Ohh Myyy 😏😏😋😋🤤🤤

10/01/2025

Everywhere you turn, there’s an opportunity to either:
1️⃣ Stick to the path that leads you closer to your health goals…or
2️⃣ Slip back down the rabbit hole you’ve been fighting to climb out of

And let’s be real - so often that decision comes down to one thing: preparedness

🦋 If you’re physically prepared - you’ve got healthy meals, protein snacks, water, & a plan then it’s easier to keep moving forward
🦋 If you’re not prepared - you’re starving, exhausted, & overwhelmed - suddenly it feels like throwing in the towel is the only option

But here’s the beauty: even when you feel unprepared, God still shows up. 🙏 He gives you the strength to pause, to choose better, to pull you toward a decision that honors the temple He gave you

Yes, being prepared matters - but so does remembering that you’re not doing this alone 💕

✨ This week, I’m focusing on both - setting myself up physically & leaning on Him mentally so I can walk forward w/ peace & purpose

What’s one way YOU prepare - mentally or physically - for the tough moments on your health journey? Share it below to inspire someone else! 👇🏼

10/01/2025

This 😋😋😋😏😏😏

10/01/2025

Whose coming?! I’ll b there!! Can wait!!!

🦋 Mark your calendars! 🦋
Come sip, snack, and connect at our THM Coach Meet & Greet! 💚

📅 Oct 3 | 12–3 PM
📍 Trim Healthy Café, Centerville TN

Don’t miss this fun afternoon of encouragement + goodies! ✨

09/30/2025

If there’s one thing I know as a health coach & a mom, it’s this: life will not slow down for your health journey. You have to find ways to weave it in, even when you’re strapped for time or living out of a suitcase ✈️ Headed for the Coaches Retreat & I’m very excited but it’s also a lot of Planning 😅🙏🏼

Here are 3 of my go-to tips when I know life is about to get BUSY:

🦋 Pack your protein. I never travel without single-serve collagen packs, protein bars, or beef sticks. It makes it easy to hit my protein goals no matter where I am

🦋 Hydrate smart. Airports, car rides, or just running errands - dehydration makes everything harder. I always bring an electrolyte packet and a refillable water bottle to keep energy steady

🦋 Move with what you’ve got. No gym? No problem. A 10-minute hotel room stretch, bodyweight workout, or even walking laps at the airport can reset your body & mind

Being prepared doesn’t mean being perfect - it means giving yourself tools to succeed, even in the busiest seasons 💕

✨ What’s your #1 go-to tip for staying on track while traveling? Drop it below - I’m always looking for new ideas! 👇🏼

09/29/2025

Did you know that so many of the health issues people are facing today - hormone imbalances, weight gain, fatigue, autoimmune flares, digestive issues - are tied back to one thing?

👉 Chronic stress

Our culture has most of us stuck in constant fight-or-flight mode. We’re always on edge, rushing, worrying, hustling, never turning that response off. And when cortisol (our main stress hormone) stays high all the time, the body eventually says, “Enough”

The truth is… those health struggles aren’t “coming out of nowhere.” They’re the result of a body that’s been pushed too long without rest

But here’s the good news: you can take steps every day to calm your nervous system & bring cortisol back down ⬇️

✨ Practical ways to combat stress:
🦋 Deep, intentional breathing (inhale 4, hold 4, exhale 6)
🦋 Prayer or meditation to reset your mind & spirit
🦋 Daily movement - walks, yoga, stretching, or lifting weights
🦋 Prioritizing sleep (your body heals while you rest)
🦋 Fueling your body w/ whole foods & protein to avoid blood sugar crashes

This week, I’m reminding myself that lowering cortisol isn’t just about “feeling calmer” - it’s about healing, long-term health, & honoring the temple God gave me 💕

✨ What’s ONE thing you can do today to lower stress & reset your body? Drop it below- we can all learn from each other 👇🏼

09/29/2025

“First clean the inside of the cup and dish, and then the outside also will be clean.” – Matthew 23:26

Jesus reminds us that true transformation starts on the inside. & that applies not only to our hearts, but also to how we treat our bodies

✨ If our minds are cluttered w/ negativity, stress, or shame - it shows up in how we live
✨ If we fuel our bodies w/ foods that drain us instead of nourish us - it eventually shows on the outside
✨ If we ignore our soul & don’t anchor ourselves in Him - we end up chasing fulfillment in all the wrong places

Health isn’t just about how we look. It’s about cleaning up the inside - our mindset, our habits, our nourishment, & our faith. When we start there, the outside follows. Mind, body, & soul aligned 🙌🏼

🦋 This week, I’m focusing on cleaning from the inside out: more whole foods, more prayer, more gratitude, & more intentional rest. Because when the inside is cared for, the outside shines naturally

✨ How can you “clean your inside” this week to honor your temple? Share below - I’d love to hear your reset👇🏼