You don’t wake up one day magically loving your body… you build that relationship.
Through how you speak to yourself.
Through how you fuel yourself.
Through how you show up, especially on the hard days.
Body confidence isn’t about perfection.
It’s about trust, respect, and consistency.
Start there. 💫
Set a goal unrelated to aesthetics and watch yourself soar.
04/08/2026
Your daily fueling impacts how you think and feel about your body.
Managing inflammation, hormonal health, sleep hygiene, and mood have a high correlation to what’s on your plate daily.
While health embodies all pillars of wellness, nutrition is a huge pillar to making meaningful changes.
Most people don’t address their relationship with food though, and this typically ends with backlash. Changes are made to see quick results without respect to how food relationships impact the person as a whole.
Changing your diet to account for health concerns comes with an added social distress and distance for some.
Food becomes stressful, and if food is a hidden coping mechanism for stress and emotional regulation, these dietary changes won’t stick unless we address habits and underlying beliefs.
Self esteem, social relationships, and confidence are impacted. Yet we miss out on this conversation in the name of discipline.
The “HOW BAD DO YOU WANT IT” conversation enters the chat, and when you’re working against deeply rooted beliefs and patterns, failure can be a never ending cycle leading to shame.
There is hope, and a way out. Let’s grow there together. 🤝🏼
03/27/2026
If you ever felt like you were the only kid in your family that was easy…
You’re good at hiding emotion and being there for everyone else.
Your parents thought they never had to worry about you.
You were strong. You could carry your parents weight and emotional baggage. You never asked for much, and likely buried yourself in service to others.
If that’s you…
You probably got into endurance sports.
Because it’s honest. It’s just you and your head most days. Long hours on the trail.
All the learning that you were on your own, shines here. But there is still work to be done.
Nature is a healer. But allowing yourself the space to grieve the days you don’t remember is growing up.
I’ve been on a long journey in self discovery. And the emotions you don’t let out are stored.
It’s okay to feel messy. Love you, GnarlyFam. 🤍
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03/20/2026
Headaches in the heat? Fatigue? Lack of hunger? 👀
Dehydration impacts performance.
If you’re exercising hard for 45+ minutes, or doing cardio for an hour or more, you need to supplement with electrolytes.
Most male clients of mine were under consuming sodium.
If you think about, that’s a nutrition adjustment with a high ROI.
Your sodium losses will change depending on:
⛰️Your Physiology
⛰️Heat
⛰️Altitude
⛰️Intensity
If you’re sedentary, you need not gulp down electrolyte replacement drinks, and likely get enough sodium in your diet.
03/19/2026
REST. You get stronger by recovering from training. Running yourself into the ground isn’t a performance plan. 🤡
03/13/2026
Self-trust is built through repetition, not motivation.
The brain forms predictive models based on repeated behavior.
When your actions are inconsistent, the brain cannot reliably predict outcomes.
That uncertainty increases stress and weakens confidence.
When behaviors become habitual, neural pathways strengthen.
Cognitive load decreases.
The nervous system perceives stability.
Habits create predictability.�Predictability builds safety.�Safety supports performance.
This is why small, repeatable habits matter more than big promises.
🛟Save this if you’re rebuilding consistency.�📲Share it with someone chasing motivation instead of structure.
03/11/2026
Socially isolating so you can work on your nutrition is more damaging than good.
Cooking at home is the easiest way to know what’s in your food, and control proteins and macros.
Here’s the thing:
You can learn how to make good choices no matter where you are or who you’re with.
I’m not saying you should say yes to every night out.
But if you’re self isolated because you feel like you can’t trust yourself to make good choices, or rebound after going off your intended plan, there’s some work to do.
Trusting yourself starts when you have a plan, know your triggers, and understand that flexibility is the KEY to your success.
Rigid plans fail you…not the other way around.
Ready to start a health journey you feel joy while going through?
Let’s chat 💬
03/03/2026
When you put the reps in your mental model of yourself updates.
You don’t just see yourself with increased capabilities, you see yourself as the KIND (identity) of person who is capable.
What was once a habit to be learned becomes a facet of your identity.
This can happen with positive OR negative habits.
I bet you didn’t like that first sip of alcohol.
I bet you hated the way you felt after your first ni****ne buzz
You probably had a moral hangover after binging on ice cream or (___food).
Then somewhere they became habits that numbed other uncomfortable feelings, becoming part of you. The negative side effects became a pattern you learned to expect and be comfortable with.
When you shift focus to positive behaviors, eventually the same type of thinking applies.
Of course you’re going to the gym tomorrow, because it’s part of who you are. Your brain makes a prediction: exercise makes you feel good, eating a balanced meal over binging lets you feel comfortable in your clothes and body, choosing a mocktail at a party lets you sleep well and you remember everything you said and did.
We don’t just changing our behavior with thinking, action is more powerful for a mindset shift than anything when you feel stuck.
02/25/2026
Send this to someone who needs some superwoman-maxing 👀 Plyo and strength training.
02/20/2026
You probably don’t need to change your training through your cycle. BUT, your mindset around training through different phases should shift.
When you understand the physiological changes your body goes through it helps drive the mechanism of perception management.
This sometimes translates to shifting training session outcomes, but not always.
Your menstrual cycle doesn’t make you fragile. Listening to and trusting your body is important for longevity.
There are nutritional strategies to help support you.
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Contact The Practice
Send a message to GnarlyGirl Fitness & Wellness LLC:
My heart for serving others had me in my third (clinical) year of nursing school. On the med/surg floor I was tasked with taking care of patients that were recovering from coming out of the operating room. I was shocked that most of the patients on that floor had gone through surgery because of a complication they had acquired from a preventable disease like type II diabetes, heart disease, cancer, and obesity.
What was even more shocking was the lack of education the medical staff had in regards to nutrition and exercise. Even if they did have the knowledge to educate patients on healthy eating and exercise, they were so understaffed that they wouldn’t have the time anyway. Sadly the patients would leave the hospital only to return again.
That’s when I began searching for careers in prevention. I first toured ASU for their dietetic program in their College of Health Solutions, and ran across something called Healthy Lifestyles Coaching. Since I had never heard of this major, or careers involving it, I became curious.
It was almost serendipitous that I happened upon exactly what I had been searching for; a way to serve others, and support them in their quest for health, actually seeing them change for the better. With a major including a background in behavior change, health promotion, nutrition, and exercise sports science, I was able to gain the knowledge that I needed to become a behavior change expert.
That’s when I fully got on board with lifestyle change as a main source of improving my own health and well-being. I ditched my overly restrictive/obsessive tendencies (through a lot of hard work), and have made sustainable lifestyle choices that keep me feeling vibrant, not just “fit”.
Healthy lifestyles coaching/health coaching, has proven to help people maintain healthy habits leading to weight loss as well as resulting in disease prevention or even reversal.
I am a behavior change expert, certified nutrition coach, personal trainer, and women’s fitness specialist. I have successfully worked with clients in all stages of life.
It’s not easy to modify your behavior, it takes grit, but you are gnarlier than the change process. Together we build visions, goals and action plans, that will help you make progress towards sustainable behavior change.
I know that you have within you all that is necessary for success.
