Your Wellness Journey

09/29/2025

09/18/2025

Time. It’s your most precious resource. So why not hoard it a little.

09/15/2025

It’s kinda … sort of … totally awesome that we went to see Nate Bargatze last night in Denver Colorado …. and then he hosted the 2025 Emmys tonight!

With all the “things” going on in the world, it feels good to laugh & its such a sign to get this message today in your DM.

“You need to start laughing again, start having fun together. Don’t lose the child in you. You should never get too old and too uptight that you can’t laugh together. Laughter is like a medicine. With all the pressures of life and negative things in the news, it’s easy to become sour and heavy, where everything is a burden. Keep that tension out of your home. Your home should be a place of peace, a place of joy. “ Joel Osteen

And … this is what we did. Lots of laughs.

09/14/2025

“Each day is a gift. Everyday miracles are scattered about if only we have eyes to see.”

Daily Agenda.
1) Find Joy.
2) Practice Gratitude.
3) Always Say I ♥️ You.
4) Never Go To Bed Mad.
5) Breathe. Deep Breaths.
6) Laugh. Out. Loud.
7) Be More Present.

09/13/2025

I love the little things that you can squeeze into your day that only take a few minutes, but have a dramatic effect on your health and your mood.

Two of my favorites are-
1) Box Breathing.
2) Ten air squats every hour.

Box breathing is four basic steps:
Inhale four seconds, hold four seconds, pause four seconds and repeat. Work up to 3-5 minutes. Studies reported that twice daily box breathing enhances lung function, lowers blood pressure, regulates heart rate and enhances your mood. Research also links any breathwork with higher energy, lower anxiety and reduced pain.

Did you know that doing 10 air squats every hour can be more effective on your blood sugar and metabolic health than a 30 minute walking session? Blood sugar control - frequent muscle contractions help shuttle glucose into your cells, preventing spikes. Breaking up periods of sitting keeps your metabolism active rather than letting it switch off. Lastly, short bursts of improve how well your body uses insulin.

Set a timer and add these little things into your day. Your body will thank you later.

09/06/2025

🤔🤔🤔 My Clients love Props! 😬😉

09/06/2025

After about the age of 35, muscle mass begins to decline slowly if you're not actively strength training. Around 1-2% starting in your mid-30s to 40s. Muscle strength tends to decline even faster- about 3% per year after 50. By 60-70 years old, people who don't strength train can lose up to 25-50% of their muscle mass. The good news is that regular strength training can almost completely prevent this decline- and even reverse it at any age. STRENGTH TRAIN.

09/03/2025

This time of year, in 2022, I was lying in a hospital bed waiting for brain surgery.

I guess my story starts out like this; I had no clue I had a Brain Tumor. I started losing strength on my right side and having a little bit of balance issues, so the personal trainer in me worked on exercises for strength and balance of course.

What led to them finding a tennis ball size tumor, was the terrible headache that progressively got worse and lasted over a week. As you can see on my text that I sent to a friend that day. (Which, by the way, the headaches had nothing to do with my situation. That was just a blessing in itself.)

My friend has had this text since that day and just sent it to me a couple of days ago. It brought up a lot of feelings. I am so glad she still had this text! As I look at it three years later, it was very much to the point.

I remember laying there that day, in shock. I remember laying there without my glasses and without my schedule in front of me trying to remember everyone that was on my schedule for the week that I needed to cancel and all the things I needed to take care of. I said, “For a week,” LOL! Well, it was longer than a week! Obviously, I had not wrapped my head around the entire situation at hand. At that moment, I needed to pull it together and take care of business. I needed to get my family and my peeps taken care of. Because that is what I do.

And then, I needed to focus 100 on healing. How it felt to be healed. Talk about what we were going to do when I was back. I had to focus on healing, not on the current situation. I had to reach for all the things that I could to feel grateful and happy in that moment.

The thing I don’t remember is sending that text. I had no idea what I said until I read it three years later.

Today, three years later, I am celebrating my journey. Today, I am here to remind you we all have our battles. Some of our battles are mental, some physical. I am here to remind you that healing is slow. I am here to remind you of the importance of doing the work mentally, physically, and spiritually even when you are NOT in your perfect place, especially when you are NOT in your perfect place. Today, I am here to remind you to hug your people a little bit tighter. And lastly, I am here to remind you to cherish the struggle that brought you tears because it’s proof you are still here.

Hugs and love to all. And much gratitude to everyone that helped me on this journey.
xx