Mind Body With Soul

12/23/2025

🦋 Tip Tuesday - quick check before you scroll:
Are you starting your mornings w/ protein or w/ coffee + chaos? 👀👇🏼

One of the biggest trends in the health space right now is protein-first mornings - & honestly, this one is worth the hype

Why? Because how you break your overnight fast sets the tone for your blood sugar, hormones, energy, cravings, & mood for the entire day

Here’s what starting your day with protein can do:
🦋 Reduce mid-morning crashes
🦋 Lower sugar cravings later in the day
🦋 Support hormone balance
🦋 Improve focus + energy
🦋 Help with fat loss & muscle maintenance

Simple ways to do this (no perfection required):
✨ Eggs w/ veggies
✨ Greek yogurt or kefir + collagen
✨ A protein coffee / Trimmy-style latte
✨ Leftover dinner protein (yes, that counts!)

You don’t need a complicated breakfast - you just need one that supports your body instead of stressing it out

This is one of the first habits I help my clients implement because it’s simple, sustainable, & powerful

✨ Want help dialing in your mornings so the rest of your day feels easier? Comment PROTEIN or DM me - I’ve got you

12/22/2025

🦋 Motivation Monday check-in - we’ve officially entered CHRISTMAS WEEK! 🎄✨
Before you scroll…take a breath & remind yourself: you’ve got this.

Christmas is only 3 days away, & let’s be honest - temptation has been hanging around since Halloween 😅
But for many, it really ramps up now…when family you haven’t seen all year gathers, & that one infamous dish makes its appearance on the table

Here’s my health coach take (and this matters):
✨ Have a taste. Enjoy it.
If it’s something that truly only shows up once a year, give yourself permission to enjoy ONE slice or ONE spoonful - mindfully, without guilt, w/out spiraling

The key?
🦋 Stick to one
🦋 Stay anchored in your plan
🦋 Don’t let one bite turn into “throwing it all away”

Having a plan is what keeps you grounded:
✨ Eat protein first
✨ Fill your plate w/ what supports you
✨ Enjoy the taste, then move on
✨ Be back on track at your next meal

Your health journey is ongoing, & life will always be happening around it
You don’t need perfection - you need consistency, intention, & grace

Keep going
Stay ready
& remember: one meal never defines you

✨ Drop a 🎄 if you’re choosing balance, confidence, & forward momentum this week


-

12/21/2025

🦋 Take a quiet moment w/ me before you scroll on…💕

Today’s Soulful Sunday is centered on this powerful reminder from Scripture:

“Therefore God exalted Him to the highest place and gave Him the name that is above every name, that at the name of Jesus every knee should bow…and every tongue acknowledge that Jesus Christ is Lord.”
- Philippians 2:9–11

In the middle of the Christmas season - the lights, the gifts, the gatherings - this verse gently brings us back to what truly matters. He is the reason for the season🎄

But He’s also the reason we keep going when things feel hard
When life feels overwhelming
When our health journey feels slow, heavy, or uncertain

We don’t walk through these seasons alone
We lean on Him for strength, discipline, patience, & grace - including in our health journey

Caring for our bodies, staying committed, choosing consistency…
These are all ways we honor the life & strength He gives us

When motivation fades, remember:
The same God who reigns above all things walks w/ you through every step - mind, body, & soul

✨ What’s one area of your life or health you’re placing in His hands this week?

12/21/2025

🦋 Storytime Saturday moment - tell me first: are you a from-scratch baker or a shortcut queen during the holidays? 😅👇🏼

Today I spent most of my day in the kitchen doing all the holiday baking things - gingerbread cookies for house building, gingerbread men, & all the fun shapes for decorating. Let me tell you…I am feeling it now 😂 but it was SO worth it

Flour everywhere.
Oven running nonstop.
Hands tired.
Heart full 💕

& a quick shout-out to for making it possible to use better-for-you candies for decorating! I love having options that let my boys enjoy all the fun w/out the artificial junk - especially during this time of year 🙌🏼🍬

Because tomorrow?
We get to decorate the houses together - & I already know it’s going to be one of those core-memory kind of moments 🥹🙌🏼😍

These are the days that remind me that health isn’t just about workouts & routines - it’s about creating joy, slowing down, & being present in the messy, sweet, exhausting moments that matter most

Tired mama tonight…
Grateful mama always 💕

✨ Are you baking or decorating anything fun w/ your kids this weekend? Tell me below!

12/19/2025

🦋 Favorites Friday check-in!
Which fitness app are you currently using - or wishing you were more consistent w/? Drop it below 👇🏼💪🏼

Today I’m sharing a few of my favorite fitness apps that I rotate through depending on my season, energy, & goals. One thing I always tell my clients: movement should support your life, not stress you out. These apps help me do exactly that

✨
This one will always have a special place in my heart. Structured programs, progressive strength training, & options for postpartum, beginners, & advanced levels. It’s perfect when you want a clear plan & measurable progress

✨
I love Ladder for the coach-led vibe. It feels like you have a personal trainer in your pocket - motivating, time-efficient, & great for strength without overthinking it

✨
Such a great mix of strength, yoga, Pilates, barre, & mobility. This is my go-to when I want movement that feels nourishing & balanced, especially on recovery or lower-energy days

✨
Perfect for busy days. Short, effective workouts you can stack - plus cycling, walking, strength, & mindful cooldowns. Super accessible & great for consistency

✨ YouTube Membership
I love how this aligns movement w/ the THM lifestyle. It’s gentle yet effective & ideal for women who want to support metabolism, hormones, & overall wellness w/out extremes

The beauty of these apps is that they meet you where you are - whether you have 10 minutes or 45, high energy or low, postpartum or fully back into training

✨ Which one should I do a deeper breakdown on next? Comment the app name or DM me - I’d love to help you find the best fit for your season of life

12/18/2025

🦋 Pause for a second - have you ever looked back at an old photo & thought, “Why wasn’t I happy then?”
If that’s you, this one’s for you 👇🏼💛

Transformation Thursday truth:
Two years ago, I was still unhappy w/ where I was on my health journey. I was obsessing over the last 20 lbs, convinced that once I hit that goal weight, everything would feel “right.”

Fast forward to today - I’m looking at that same photo 12 months postpartum, & part of me wishes I were back there. Not because I failed…but because it feels like I have to do it all over again

But here’s the mindset shift I’m choosing now - & the one I want you to hear loud & clear:
✨ This is NOT starting over
✨ This is continuing forward w/ more wisdom
✨ This is rebuilding w/ experience, patience, & grace.

I’m not the same woman I was two years ago.
I’ve lived more life.
I’ve grown babies.
I’ve learned my body.
I’ve healed in ways I didn’t even realize I needed

& you know what? That matters

If you’ve ever looked back & thought, “Why didn’t I appreciate that version of me?” - you are not alone. Most women do this. We’re so focused on what’s next that we forget to honor what we’ve already accomplished

The goal now isn’t to chase the past.
It’s to move forward - smarter, kinder, & more aligned

& if you’re sitting there feeling stuck, frustrated, or overwhelmed by the thought of “doing it again”…please know this:
You don’t have to figure it out alone. I can help you reframe, rebuild, & move forward in a way that actually feels sustainable & supportive for this season of life

✨ Comment SHIFT or DM me if this post spoke to you. You’re not behind - you’re becoming 🦋

12/18/2025

Yuuupp 👇🏼

A recent study published in PLOS Medicine found that the food additive carrageenan increases the risk of breast cancer by 32%. Carrageenan is a thickening agent used in dairy alternatives, deli meats and some plant-based products.

Here’s a detailed look at the mechanisms behind why carrageenan increases breast cancer risk:

🗂️The Inflammatory Pathway: studies suggest that carrageenan contributes to cancer development through intestinal inflammation. The proposed mechanism works in several steps:

📑Gut Microbiome Disruption: Carrageenan interacts with gut microbes and can be utilized by certain microorganisms, altering the gut’s normal microbial balance.

📑Inflammatory Immune Response: The altered gut’s normal microbiome can trigger a potent inflammatory immune response that causes inflammation of the colon. This chronic inflammation, sometimes called “leaky gut” syndrome, can break down the protective mucus barrier in the intestines.

📑Activation of Inflammatory Pathways: When this barrier is compromised, it can trigger the activation of inflammatory signaling pathways, which can lead to the secretion of pro-inflammatory molecules.

📑Promotion of Tumor Growth: Chronic inflammation creates an environment in the body that can lead to cell damage and mutations, increasing the susceptibility to cancer.

PMID: 38349899

12/17/2025

🦋 I am officially certified in ALL THREE Trim Healthy Mama specialties - & this means I can now support women in a deeper, more personalized way through some of the most common struggles I see every day 💕

Here’s how I can help you:

✨ THM Insulin Resistance Certification
For women dealing w/ stubborn weight, intense cravings, blood sugar crashes, fatigue, or “doing everything right” but not seeing results. I help you stabilize blood sugar, fuel properly, & gently restore metabolic balance so weight loss becomes possible again

✨ THM Hormone Optimization Certification
Perfect for postpartum mamas, women navigating cycle irregularities, mood swings, sleep issues, perimenopause symptoms, or feeling hormonally “off.” I work w/ your cycle to support hormones naturally & restore balance

✨ THM Movement Certification
Movement isn’t one-size-fits-all - especially in different seasons of life. I help you find the right type of movement for your body, whether that’s strength, mobility, recovery, or gentle progression - so exercise supports healing instead of stressing your body

Whether you’re:
🦋 Feeling stuck or frustrated
🦋 Healing postpartum
🦋 Struggling with hormones or energy
🦋 Battling insulin resistance
🦋 Unsure how to move your body safely & effectively

There is support for you - & you don’t have to figure it out alone

✨ Ready to get started? DM me today or comment “READY” below & let’s create a plan that fits your body, your season, & your life.

Mind. Body. Soul. 🦋

12/17/2025

Soooo making this for Christmas
😉😉😏😏😋😋🙌🏼🙌🏼

Here is a Middle East inspired cheesecake filled with creamy pistachios with a crunchy chocolate crust and a creamy chocolate ganache topping. This show stopping dessert has an incredible texture and flavor. Pistachio and Chocolate Dubai Cheesecake

12/17/2025

😋😋😏😏

Double Peanut Fudge Swirl Brownies (S) p. 315

If you are wild about the flavor of peanut butter and chocolate together, these brownies do not disappoint. This recipe is found in the "Sweet Treats - Brownies and Cookies" section of the Trim Healthy Mama Cookbook, page 315. This recipe is a multiple serve recipe.

Ingredients
For the Brownies:
*coconut oil spray
*1/2 cup unsweetened cocoa powder
*1/2 cup TH Peanut Flour
*1 large egg (s)
*1/4 cup water
*1/4 cup butter (melted)
*1 pinch mineral salt
*1/3 cup TH Gentle Sweet
*2 doonks TH Pure Stevia Extract Powder
*1 tsp aluminum-free baking powder
*1/2 tsp baking soda

For the Peanut Swirl:
*1/4 cup natural peanut butter (sugar-free)
*1/4 cup heavy cream
*1/4 cup TH Gentle Sweet
*1 pinch mineral salt
*2 Tbsp water

Instructions
*Preheat the oven to 350°F. Lightly coat an 8-inch square baking pan with coconut oil spray.

*Make the brownies. In a large bowl, combine all the brownie ingredients and stir until smooth. Pour the batter into the prepared pan.

*Make the swirl. In a small bowl, mix all the ingredients until smooth.

*Spoonful by spoonful, drop the swirl onto the brownie batter. Swirl in carefully, drawing lines through the brownie batter. You should be able to see beautiful swirl patterns.

*Bake the brownies for 20 minutes. Allow to completely cool, then refrigerate for best results. These taste the best after a whole night in the fridge.

Find this recipe and more at trimhealthymembership.com

12/16/2025

🦋 Tip Tuesday check-in: Before you try another protocol, cleanse, or trend - ask yourself this 👇🏼

Are your FOUNDATIONS actually aligned?

As a health coach, I see this all the time:
Women jump from protocol to protocol hoping for results…but the basics aren’t in place. And w/out those, nothing sticks - no matter how “good” the protocol is

If you want real, lasting progress on your health journey, these are the top things that must be aligned first:

🦋 Nutrition foundations
Are you eating enough protein? Enough real food? Balancing blood sugar instead of chasing restriction?

🦋 Sleep & recovery
No protocol works if you’re running on empty. Hormones, metabolism, & healing all depend on rest

🦋 Stress & nervous system support
Chronic stress will block progress faster than any food choice. Calm first. Heal second

🦋 Movement that matches your season
Not every body needs more intensity. Some need strength, some need mobility, some need rest

🦋 Consistency over perfection
Protocols don’t work if they’re only followed “sometimes.” Simple + doable always wins

🦋 Mindset & self-talk
If your inner dialogue is harsh, your body stays in fight-or-flight. Healing requires safety

Health protocols should support your life, not stress it out more

✨ If you’re overwhelmed trying to “do it all” and want help aligning your foundations first, comment FOUNDATIONS or DM me - I’d love to walk w/ you through it

You don’t need more rules.
You need the right order 🦋

12/15/2025

🦋 Before you scroll - what if today’s motivation looks different than a workout or meal plan? Stay w/ me for a second 👇🏼💕

Happy Motivation Monday…but not the “push harder, do more” kind.
Today’s motivation is softer.
It’s intentional.
& it still supports health - just in a different way

Today, motivation looked like skipping a workout so I could make healthy-mama-&-health-coach-approved Gingerbread Cookies for my kiddos’ class🍪🎄

& you know what?
That counts

It allows my kids to enjoy a treat that’s made w/ better ingredients - even if they don’t realize it yet.
It gives me peace of mind knowing they’re not eating things I don’t align w/ or approve of.
& one day? They’ll thank me for the habits, standards, & food foundation I quietly built for them

Motivation doesn’t always mean lifting weights or sticking perfectly to a plan.
Sometimes it means choosing what fills your heart, reduces stress, & aligns with your values - because that kind of motivation speaks wonders to your health too

Less stress.
More joy.
More intention.

That’s health 🥰

✨ Tell me - what did motivation look like for YOU today? Drop it below. Let’s normalize all the ways we take care of ourselves and our families 🦋