Grounded Wellness, *, Vienna, WV (2025)

09/22/2025

Ever worn a pair of pants or shoes that were just wrong?
Too tight. Weird fit. You couldn’t wait to get them off.
That kind of discomfort? Instant motivation.

Now compare that to the idea of getting up early to work out. You know it’s good for you… but your bed feels like a cloud and your alarm is the villain. That’s discomfort, too — just the kind that makes you roll over and say, “Maybe tomorrow.”

Same feeling. Totally different outcomes.
Discomfort is sneaky like that.
Sometimes it lights a fire under us.
Other times, it builds a cozy little trap we call our comfort zone.
And then there's the extra sticky version — like staying in a job or relationship that doesn’t fit anymore. It’s uncomfortable, sure… but not quite as scary as the unknown. So we stay. Until one day, that discomfort outweighs the fear. And boom — change begins.

Discomfort can push us forward or keep us frozen. The trick is knowing which it’s doing right now.

✨ So here’s your invitation:
Is the discomfort you’re feeling asking you to move — or keeping you still?
Is it fear… or is it feedback? Maybe it’s a little of both.

You don’t have to leap blindly. But it might be time to loosen your grip on what's no longer working.

09/04/2025

"Sometimes we need to go backwards to go forward." This couldn't be more true for me right now.

After weeks of nursing sciatica on my left side, I'm thrilled to say it's feeling much better. While tempting to rush back, I chose to prioritize mechanics over intensity. I know, not nearly as exciting or sexy.

Squatting may not be my favorite, but losing its accessibility was a far tougher pill to swallow. So, I'm embracing the slow pace and letting go of past weight numbers. The result? Improved muscle engagement and a deeper connection to my body's needs.

This experience has reinforced the importance of the long-term view. My aim isn't max intensity next month, but sustainable movement for years to come, including comfortable squats. Taking a step back from our usual routine can be challenging, yet it's often crucial for maintaining our well-being for as long as possible.

What's your experience with slowing down to achieve a bigger goal? Let me know in the comments!

08/26/2025

Why I do encourage venting in the proper space (and how to do it without spiraling)

Let me be clear: I’m not advocating for endless complaining.
But I am advocating for honest expression — especially when something keeps looping in your mind.

In my experience — both personally and with clients — there’s power in allowing yourself to say, “This is really chapping my 🍑,” without apologizing or editing yourself to seem nice.

Too often, we try to be “above it.” We rationalize. We bottle it up. We bury it because it feels immature or inconvenient.
But when we hold it in, the frustration doesn’t go away. It simmers. It eats at our time, energy, and attention.

That’s where productive venting comes in.
Here’s the structure I recommend:
Set a time limit.
⏰Give yourself 2–4 minutes. This isn’t an all-day rant.
⭐️No apologizing. Say what’s true for you — unfiltered, unedited. No judging yourself for it.
🪜Create an action step.
When the time is up, ask:
What’s in my control? What’s out of it?
Maybe it’s time for a conversation. Maybe it’s time to set a boundary.
And sometimes? It’s time to let that 💩 go.

If you’re venting to someone else (bless the people who hold that space for us), I suggest you preface it like this:
“I just need 3 minutes to vent. No fixing or feedback — just listen. Then I’ll figure out what I want to do about it.”

This little practice has saved me hours of mental spirals and self-judgment.
Being real about your feelings doesn’t make you dramatic — it makes you clear, honest, and grounded.

How do you process frustration when it won’t go away?
Hit reply and let me know — or better yet, try this exercise and tell me how it goes.

08/22/2025

"Practice what you preach."
That phrase hit hard this week.

To build on last week’s post, I’ve been reminded that true character often shows up under pressure. Lately, life’s been throwing me a few curveballs. I noticed myself getting cranky, feeling sorry for myself, and avoiding things—not because I didn’t want to do something, but because I couldn’t do everything.
Then, after a conversation with my mom (hi, mom ❤️), I got hit with my own advice... the same words I’ve said to clients many times, coming back to bite me—in the best possible way.

When coaching clients through challenges, one common thread always emerges: they get stuck focusing on what they can’t control or what they can’t do—or both. I’m not above it. I fell into the same trap.

And no, it wasn’t one massive life crisis. It was a mix of small frustrations piling up, making everything feel heavier. For me, the biggest trigger? Needing to pull back from my main coping mechanism: intense exercise.
Now, I know high-intensity workouts aren’t everyone’s go-to, but for me, they’ve been a lifeline. I’ve been managing ongoing sciatic and piriformis pain and knew deep down that if I didn’t shift how I was training, I could risk long-term damage.

Just as I was making peace with that adjustment—boom. I got hit with an illness. Short-term, but it forced me into something I rarely do: total rest. And I mean no workouts. At all.
Day one? Angry. Day two? Resentful. I had to stop and ask myself: What story am I telling here?

I realized I was hyper-focused on what I couldn’t do—and ignoring what I could. More importantly, I had a choice: keep pushing and delay recovery (or worse, cause more damage), or take a step back now to move forward later.
So no, I’m not thrilled to be taking a full week off. But I’ve adjusted. I’m making the most of it. And I’m choosing to align with my long-term goal: true, sustainable health.

Even as a coach, I’m still a student of the work. And this week, the lesson hit close to home.

08/11/2025

I hit a wall—and I realized it was time to re-evaluate everything I thought I was “managing well.”

Real talk: I wasn’t practicing what I preach.

Over the last month, I’ve been navigating big personal and professional changes. Yet I was clinging to the same old expectations—like posting on social media five days a week for Grounded Wellness.
I told myself I could “handle it,” but the reality? I was stressed and creating just to post, not because it felt meaningful.

I even thought about outsourcing to AI to stay on schedule, but that didn’t sit right either. While I use AI for editing (hi, grammar checks 👋), I love the creative process too much to hand it over.

So, I took a pause. I asked myself: What feels aligned right now?
The answer? One intentional post per week.

It might “break the rules” of social media, but it honors my values, my energy, and hopefully serves you in a more real way too.
If you’ve been following along, thank you. I’ll be showing up weekly with posts that are thoughtful, useful, or maybe just grounding.

💬 What are your cues that your stress meter is entering the red zone what shifts do you make?

07/19/2025

Fun Friday 🐾
Keeping it short & sweet — a little reminder from Mazie (my relaxation coach):
Rest matters.

Yes, movement fuels us — but rest restores us.
How are you recharging this weekend?
Mazie makes it look effortless. 😌
hashtag hashtag hashtag hashtag hashtag hashtag

07/17/2025

Every penny counts. Every minute counts.

I often hear people say that 10 minutes doesn’t feel meaningful when it comes to working out. But research shows that short bouts—as little as 10 minutes, three times a day—can provide similar overall health benefits to a single 30-minute session.

But I want to take it a step further:
Even one 10-minute session of intentional movement can be impactful.
No, a single short session won’t replace the full physical benefits of a longer workout—but that’s not the point. The real power lies in the mental shift and in building consistency around intention.

One of the biggest challenges with exercise isn’t effort—it’s consistency. And when life throws off our perfectly planned routine, having the mindset to adapt and still show up in some way—that’s where lasting change is built.
Every time we put action behind intention, we’re strengthening the habit. Just like saving money: even if it’s not the full amount we hoped to save, doing something consistently adds up over time.

So if you’re feeling short on time or energy, remember:
Every minute matters. Every action counts. And the intention you follow through on is the foundation of real progress.

07/14/2025

In the pursuit of health and wellness, the line between motivating and debilitating can get blurry.

In my own journey, I set rigid, unrealistic goals—leaving no room for flexibility, compassion, or grace. What I thoughtwas discipline was actually self-punishment. I was physically and mentally exhausted, stuck in a loop that looked like progress but felt like burnout.

If this resonates, pause. Step back. Ask:
Do my goals truly reflect what health means to me?
Is my process sustainable—or is it slowly wearing me down?

Challenge is okay. Obsession isn't. There’s a difference between pushing your limits and pushing yourself over the edge.

A helpful trick? Step into the role of the observer. Imagine your closest friend doing what you're doing—would you cheer them on… or be concerned?
Be real with yourself. Be kind with yourself. Real growth leaves space for grace.

07/12/2025

Physical fitness. Mental fitness. Gratitude. Grace. Fun.

Today, I’m grateful for everything my body still does for me.
There was a time I never would’ve shared a photo like this — no makeup, sweaty, messy hair. I worried about how I’d be perceived. Today, I share it with a full heart — because this body shows up for me every single day.

Life’s been a bit hectic lately. My workouts have been less frequent and lower intensity. My younger self would’ve beat herself up over this. But my older (and hopefully wiser) self is giving grace, finding gratitude, and smiling — because I’m still showing up.

Exercise is one way I care for myself, physically and mentally. Being flexible with my routine is what keeps me consistent. And consistent doesn’t mean perfect. It means being intentional, even when it looks different day to day.
Today’s workout (thank you, !):
🏋️‍♀️ 4 rounds of:
🚣‍♀️ 500-meter row
🛋️ 12 bench press
I pushed myself more than I have in a while, and it felt GOOD.
Hard to start. Uncomfortable during. Worth it after.

If you're in a busy season, I invite you to carve out a little time for movement. Your body and mind will thank you. 💪🧠💛

07/09/2025

The Domino Effect of Foundational Habits

When we’re feeling overwhelmed by all the things we think we should be doing to be healthy, it helps to zoom in on just one or two foundational practices. These are the habits that, when in place, make everything else a little easier—not effortless, but more doable.

I won’t BS you: nothing magically falls into place. It still takes effort. But certain core habits act like the first domino. Knock that one over, and suddenly there’s momentum.

For me, it’s sleep and movement. And the older I get, the more I realize that sleep is my first domino.
When I sleep well, movement comes easier. My food choices are more balanced. I have more patience, more resilience, and more energy to show up for my day. Everything else—stress, focus, connection—feels less like a grind.

So if you’re feeling stuck or overwhelmed by “all the things,” start small. Find your first domino—the habit that unlocks the others—and build from there.
What’s your first domino?

07/07/2025

It’s not about being the strongest, fastest, or even the smartest.

It’s about being adaptable.

Our ability to adjust—physically, mentally, and emotionally—is what allows us to thrive in an ever-changing world.
Life isn’t static. While our days might feel routine, unexpected challenges constantly arise: poor sleep, stress, a sick child, a parent who needs help, getting sick ourselves, or a schedule that suddenly shifts. While we can aim to shape our environment, far more lies outside of our control.

That’s why adaptability matters.
Being flexible in how we approach our health—adjusting our strategies, expectations, and mindset—helps us stay grounded and move forward instead of stalling out.
Beyond the daily fluctuations, broader societal shifts also challenge our health: our food landscape has changed, our daily movement has decreased, and our leisure time is more screen-based. These changes bring both opportunities and obstacles.

Thriving in today’s world means being intentional—about how we eat, move, rest, and connect.
It’s not about perfection. It’s about staying in the game.
Adapt. Pivot. Grow.

07/04/2025

Fun Friday ~ I love me some vacation vibes!

For the last 20 years, my family has been vacationing at Indian Rocks Beach, FL — and it holds such a special place in my heart.
Time with family, beautiful sunsets, ocean breezes, sand between my toes, and gentle waves in the background. It’s laid back, low-fuss… and yes, ice cream every day (sometimes twice). 🍦

As a coach, I’ve seen it again and again: vacation hits, and people assume their diet and exercise routines are doomed.

But here’s the mindset shift — it’s not all or nothing.
Instead of dropping all boundaries, I’ve learned to widen them.
I go into vacation knowing my usual routine will shift — and I’ve made peace with that.
✔ I might stay up later
✔ My movement may be lighter or less frequent
✔ My meals are more flexible (and some more indulgent)
It’s not “no rules” — it’s gentler rules. I usually keep 2 out of 3 meals more in line with my usual eating, and I don’t force myself to “make up” for anything when I get back home.

Getting to this place took time — but it’s been worth it.
No guilt. No rigid rules. Just a sense of balance — one that lets me enjoy vacation and feel good.
What does vacation look like for you when you’re enjoying it and honoring your well-being?

Grounded Wellness

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