VIREO Life

VIREO Life Find your path. Fulfill your potential. We believe you are a valued creation and that you are able, as a partner with God, to succeed in every challenge.

Our services focus on intentional nourishment, especially Intuitive-Mindful Eating, intentional movement, and an intentional manner of living.

The ‘B+ habit’ you do in December beats an ‘A+ plan’ you quit.Here’s how to set up a running start for January, when eve...
11/29/2025

The ‘B+ habit’ you do in December beats an ‘A+ plan’ you quit.

Here’s how to set up a running start for January, when every one else is struggling to start over in the New Year!

I call these my non-negotiables.

For example:

- My A+ plan to 10x my energy includes high intensity weight training.

- My A+ plan for mental energy loves savoring an Amber Oolong Tea from Mei Leaf (thanks Don Mei!)

- My A+ plan to keep burnout at bay includes long meditation sessions with my MUSE Headband.

But between now and New Year’s?

My non-negotiables ...
My B+ habits ...

- Strength train each muscle group sometime during each week, even if the workout is short and light.

- Drink water.

- Daily meditation. Even for 120 seconds.
(Well, actually the other night it was for literally 60 seconds!)

Don’t be rigid about your A+ plan in the holidays.

Create your essential B+ non-negotiables.

And you’ll stay high-energy in December and already be living your habits come January!

One thing that led me straight to burnout was not prioritizing good sleep.This even showed up when I traveled for the Ho...
11/28/2025

One thing that led me straight to burnout was not prioritizing good sleep.

This even showed up when I traveled for the Holidays.

- When I stayed with family - at least with certain family :-) - they talked loud well after I went to bed.

- Hotel stays always meant light coming in through windows.

- And I didn’t know about how morning light would help my sleep.

Now, I use these three powerful ways to help me sleep better anytime and anywhere I travel.

Steal these ideas.

You’ll come back from a trip with more energy.

And you’ll be one step closer to eliminating burnout.

Don’t just sit around on your grandmother’s uncomfortable sofa, watching the kids play.Grab a friend or favorite aunt an...
11/27/2025

Don’t just sit around on your grandmother’s uncomfortable sofa, watching the kids play.

Grab a friend or favorite aunt and go walk for a catch up.

Who knows?

They may have finished cleaning the kitchen by the time you get back!

That’s truly a double win! 🤣

You’re juggling family gatherings, year-end deadlines and a packed social calendar.The last thing you need is food stres...
11/27/2025

You’re juggling family gatherings, year-end deadlines and a packed social calendar.

The last thing you need is food stress at every holiday party.

I’ve been there.

Work and family holiday parties that drained me.
Not because I didn’t like the people.

But because of all of the drama around food.

As you head into Thanksgiving through New Year’s, steal the Holiday Eating Playbook that I share in this week’s Real Wellness episode.

Listen in for my practical framework to enjoy holiday food without the guilt, regret, or energy crashes.

You’ll learn:

✓ How to eat intuitively at parties (yes, even the dessert table)

✓ What to say when someone comments on your food choices

✓ The between-parties strategy that keeps your energy high

Listen now to Real Wellness Ep 172: Eat What You Want This Season (Without Regret)

This is a re-release of one of a most popular episodes, and the timing couldn’t be better.

The “food pusher” tips in this episode are worth the listen alone.

On Thanksgiving they may save your relationships and your sanity!

Ever felt stressed - and wanted to escape to the woods to hike it off?Hiking does what few other activities can: It lowe...
11/22/2025

Ever felt stressed - and wanted to escape to the woods to hike it off?

Hiking does what few other activities can:

It lowers cortisol, increases creativity, grows brain cells, boosts BDNF—the brain chemical that supports focus and memory.

But if you’re new to trails, it can feel confusing.
Maybe even a little intimidating).

I recently hiked with a friend who loved walking city greenways but had avoided “real trails” for that exact reason.

As we explored, she asked great questions like:

- “What does that colored block on the tree mean?”

- “Why is that log across the path?”

- “Does the number on the sign mean distance to the end or to the next path?”

By the end of the morning hike, she felt confident—ready to explore any trail she wanted.

Here are three quick tips for your hikes:

- A log across what looks like a trail? It’s a sign not to go that way—it’s a closed or fake path.

- Always wear shoes with great traction. You never know when you’ll hit loose rocks.

- Should you take water with you, even if the trail is short? Absolutely!

Find out why in Why Hiking Boosts Your Brain (and How to Do It Right)

For all of my top tips - whether it is your first hike or fortieth, listen to Real Wellness episode 166

Go boost your brain in the beautiful outdoors!

What if I told you the holidays aren’t the time to pause your fitness—they’re actually the perfect time to prioritize it...
11/21/2025

What if I told you the holidays aren’t the time to pause your fitness—they’re actually the perfect time to prioritize it?

I know that sounds backwards. But hear me out.

One of my favorite holiday memories is visiting home.

And instead of sitting the whole time (which we absolutely did some!), my mom played piano while Dad and I danced the “box step”.

It may not have been a cardio workout, but it got us moving and laughing.

That memory sticks with me because it reminds me that movement during the holidays doesn’t have to be squeezing in gym sessions.

It’s about stress relief.

And connection.

It’s about sneaking activity into the moments you’re already living.

Here’s something you can do THIS WEEK:

Next time you’re on a phone call - planning holiday parties and travel - walk around while you talk.

In this brand new Real Wellness episode, you’ll learn:

- Why the holidays are the PERFECT time to move (not pause)
- 8 sneaky ways to build fitness into your plans
- Gift ideas that get you moving

Listen now to ... 8 Sneaky Ways to Stay Active During the Holidays (No Gym Required)

It’s SO easy to fall into the trap of convenience foods that are ultra-processed.And then end up drained and unfocused.B...
11/04/2025

It’s SO easy to fall into the trap of convenience foods that are ultra-processed.

And then end up drained and unfocused.

But with these three easy steps, you can get the convenience PLUS feel great.

*** Step One - Upgrade. Don’t Overhaul.

Replace one “grab-and-go” with a higher quality version.
Perhaps swap that daily ultra-processed protein bar with an apple and a turkey-stick. (Hint - My favorite is from Nick’s Sticks)

*** Step Two - Outsource the Decision Fatigue.

Curate your short list of “go-to” foods for work and travel. Before hunger hits.

*** Step Three - Reconnect with Reward.

Retrain your dopamine by slowing down for one meal a day.
Within a week you’ll increase your calm and focus.

For all the tips on getting your energy back by shifting from ultra-processed food, check out ...

Real Wellness Podcast Ep 167: You’re Not Tired. You’re Ultra-Processed.

Love that my lavender kept growing through October I made the Final Cut today, to bring a little wish-it-was-still-summe...
11/01/2025

Love that my lavender kept growing through October

I made the Final Cut today, to bring a little wish-it-was-still-summer relaxation inside

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