The Definery, -A Wellness Coaching and Pilates Practice

02/19/2026

02/18/2026

Sometimes it’s not the cooking… it’s the grocery shopping that feels overwhelming.
You walk in with good intentions and walk out with whatever felt fast, easy, or comforting in the moment. We’ve all been there.
I’ve recently started using (and teaching) something I learned called the 6 to 1 Method, and it has been a game changer for my clients:
🥬 6 vegetables
🍎 5 fruits
🥚 4 proteins
🌾 3 carbohydrates
🥣 2 sauces or flavor boosters
🍫 1 thing that’s just for fun
That’s it. No overthinking. No wandering every aisle. No “what am I even making this week?”
It saves time.
It saves money.
And it naturally leads to more balanced, nourishing meals without obsessing over perfection.
I’m still offering my free protein + fiber list to make this even easier when you shop. Just comment “LIST” or send me a DM and I’ll share it.
Take care of you. Small systems create big shifts. 💛

01/27/2026

Little mindfulness for your day ✨
Sharing two movements I’ve really been appreciating lately from . They consistently put out thoughtful, practical info around how to support your body when you’re experiencing trauma responses.
These movements are simple, accessible, and a great reminder that our bodies hold wisdom — and that regulation doesn’t have to be complicated.
Give them a follow for more of this kind of education, and take good care of yourself tomorrow 🤍
I’ll be back soon with some nourishing recipes to support you from the inside out.

01/26/2026

We can’t always stop ourselves from scrolling.
We want to stay connected. We want to feel informed.
And it’s okay to admit that sometimes… it’s overwhelming.
When that happens, try this grounding practice I often share with my clients:
Name 5 things you can see.
4 things you can touch.
3 things you can hear.
2 things you can smell.
1 thing you can taste.
Just pause.
Come back into your body—if only for a moment.
I didn’t create it—but I do see it work.

01/20/2026

This month has felt like several in one.
Hopefully I can I’m offer some support
🤍
Comment MOVEMENT, BREATH, or NOURISHMENT and I’ll send you—free:
• a 10-minute movement video
• a calming breathwork practice
• or a nourishing soup recipe

No catch. Just care.
Hashtags:

01/19/2026

Martin Luther King Jr.

01/15/2026

Along with movement and nutrition, I also coach my clients in mindfulness—because how you care for your nervous system matters.
Mindfulness can help with hot flashes, support better sleep, and calm that constantly “on” feeling so many of us are living with right now.
I recently read an article about something called an analog bag and started incorporating it into my own practice… and I’m loving the shift it creates.
Want to know how to make your own analog bag?
👇 Type ANALOG below and I’ll send you the details.

01/14/2026

You know what’s looking really good right now? Airfare! ✈️😊
✨ Retreat sign-up closes March 21
✨ Only a few VIP discounts remain
All you need to do is place your deposit—and then we’ll start diving into airfare details together.
Let’s enjoy the ocean, mindful movement, and each other’s company ❤️🌊
👉 DM me “RETREAT” or tap the link in my bio to save your spot.
Hashtags:

01/12/2026

Spots are filling up! Let me know if you are interested and I will send you the link to sign up only $500 deposit to reserve your spot today!
Message me Mallorca

01/10/2026

As 2025 wraps up and we step into 2026, I’ve found myself returning to some old hobbies — while also keeping an eye out for new ones.

Funny enough, I started this before I even read the Real Simple article calling 2026 the year of hobbies. ✨

Just finishing up my first latch hook (more to come!), and yes… an Etsy shop is on the horizon 😉

I’m curious —
What hobbies are you returning to?

Which ones are making a comeback for you?

Or what’s something you’ve been wanting to try?

Drop it in the comments 👇

01/07/2026

As I approached 50, I knew what was coming down the highway: perimenopause.

I’m sure I’d already been experiencing symptoms — I just didn’t know what they were.
I remember starting to get anxiety so intense I had to sit up in bed and consciously control my breathing.

Disagreements would nearly bring me to tears — very much against my Scandinavian make up.

I went to see my doctor… but she wasn’t available, so I saw a young male provider instead. I explained my symptoms and asked what I could do.
Now, I didn’t have the most obvious signs — no hot flashes, no sudden weight gain, no acne. And sure, some anxiety could’ve been tied to being a small business owner.

So after some back and forth, he offered to prescribe something — but couldn’t clearly explain what it was or why I needed it.
I chose not to take the prescription and left feeling dejected… and well, anxious.

But beneath that sadness was irritation — and restlessness.
And that’s when I decided to go deeper.
I asked myself:
What if women could leave their doctor’s appointments feeling informed and empowered instead of confused?
What if they understood the hormonal changes happening in their bodies?
What if they knew how to move in ways that actually felt good?
What if they could confidently decide why they wanted a prescription — or why they didn’t?

My questioning changed everything.

I became a Certified Menopause Coaching Specialist so I could help women navigate this chapter with mindfulness, movement, and nutrition.

We may not control every change that comes with perimenopause —
but we can influence our outcomes.

💛 If this resonates, book a free discovery call — link in my bio.