Grounded Wellness, *, Vienna, WV (2025)

11/17/2025

I so often hear "I just need more will power" in an effort to hold ourselves to perfect standards around nutrition, exercise, sleep...but in reality the ability to be flexible is what we really need to be consistent.

Consistency isn’t built through motivation. It’s built through discipline AND adaptability.

When you stay committed to the goal but flexible in your approach, everything shifts.

The adaptive mindset is the quiet superpower behind sustainable wellness.

New blog up now.
www.groundedwellness.coach/blog/the-adaptive-mindset-the-quiet-superpower

11/13/2025

🍕 Pizza Night 🍕
It may seem like a small thing, but pizza night is a big deal for me. For years, I avoided pizza — convinced that eating it would make me gain weight, and that “healthy people” (which I desperately wanted to be) just didn’t eat pizza.
I’m so grateful that pizza is part of my dinner rotation again.
There was a time before my pizza-free years when I could easily down an entire pizza in one sitting. Not gonna lie — it was pretty great in the moment… but the “after” wasn’t so great. That kind of eating felt excessive, and I’m sure it didn’t do my body or my bloodwork any favors.
These days, I make my own gluten-free pizza (gluten intolerance in the family 😅) and savor 2–3 slices. It’s delicious, satisfying, and — best of all — I do it totally guilt-free.
Recently, my son suggested I try hot honey on pizza. At first, I wasn’t impressed… and then I found myself drizzling a little more on my next slice. It added just the right touch of sweet heat!
Anyone else tried this combo? What’s your favorite pizza topping or twist?

11/10/2025

On a road trip to visit family this past weekend, we were diverted from our usual route — adding about 45 minutes to our trip.
I’ll be honest, my first reaction was irritation. But when I looked up the cause of the delay, that irritation quickly melted away. My heart ached for all the people whose lives were forever changed by a tragic accident that took two lives.
As we roll into the holiday season, it was a not-so-gentle reminder that this time of year can hold both joy and pain.Whether you’ve lost a loved one recently or years ago, ended a relationship, or are letting go of a dream, grief can feel a bit heavier right now.
The pressure to feel merry and bright can make grief feel even more isolating. Sometimes we put on a front of joy to keep the sadness at bay. Other times, the grief feels so consuming that joy seems impossible—or even shameful.
One idea that has been deeply healing for me over the years is remembering that grief is love.
“Grief, I’ve learned, is really just love. It’s all the love you want to give, but cannot... Grief is just love with no place to go.”
― Jamie Anderson
If grief visits your heart this season, I invite you to honor it—and also stay open to letting joy in.
There is space for both. 💛 Resharing my blog on "Grief & Joy - Honoring Both Through the Holidays" https://www.groundedwellness.coach/blog/grief-amp-joy-honoring-both-during-the-holidays

10/25/2025

We’ve been sold the illusion that health should be fast, easy, and flawless.
But the truth? It’s none of those things — and that’s what makes it meaningful.
True wellness is a practice: it evolves, challenges, and teaches you over time.
These 5 truths remind us that perfection isn’t sustainable — adaptability is.
If you needed a grounded reset amid all the social media noise, this one’s for you.

10/17/2025

✨ What Does “Balance” Really Mean? ✨
“Balance” has become a bit of a buzzword in wellness. We chase it everywhere — work-life, relationships, nutrition — as if it’s a destination we’ll finally arrive at.
But maybe that’s why it feels so elusive.
When we think of balance, we often picture things being equal or perfectly even. Life, of course, rarely works that way.
Take work-life balance: it’s a phrase companies love to promote, but what does it actually mean? Ask ten people, and you’ll get ten different answers. Have you ever tried defining it for yourself — in writing? You might be surprised by what comes up.
And in relationships, I love Brené Brown’s take:
“It’s not 50/50. It only works when you can carry their 20, or they carry your 20. And when you both just have 20, you have a plan where you don’t hurt each other.”
That perspective reminds us that balance isn’t always about equality — it’s about awareness, flexibility, and compassion.
Balance is personal. It’s dynamic. It shifts with every season of life (sometimes even day to day).
So if you’re craving more balance, pause and ask yourself:
👉 What does balance mean for me, right now?
👉 What season am I in, and what matters most here?
There’s no one-size-fits-all formula — and that’s the beauty of it.

10/05/2025

Ever found yourself so zoomed in you lose sight of the big picture?
That’s what I see happening in the world of health & wellness.
We’ve zoomed in so tightly on little “hacks” and quick fixes that we’ve blurred out the simple (not easy) things that actually work.
After years of chasing the latest diets and trends, I found peace coming back to the basics — the things that quietly do the heavy lifting 👇

🛌 Sleep — foundational. When I’m rested, everything else clicks.
🍎🥦🍗🍳🍚🍪 Balanced nutrition — enough food to support life, movement & joy (yes, that includes rice and a cookie).
🏋️🏃 Movement — however you like to move your body, but include some strength work too.
👫👬 Connection — laugh with a stranger, talk deeply with a friend, share an experience with others.
🧠💛 Mental & emotional health — acknowledge feelings, manage stress, hold boundaries.

I get why the hacks are tempting — lemon water, chia water, fitness watches — they feel easier.
But when we zoom in too far on these, we lose sight of what truly moves the needle.
I’m not anti-hack.
If they support your foundations, great.
But if they replace them… you’ll likely see diminishing returns on your time, money, and energy.
🔍 Sometimes the best progress comes when we zoom out and come back to the basics and starts with mindset.
👉 What “basic” habit makes the biggest difference for you?

09/29/2025

🌟 Big news! I’m rolling out new coaching plans designed to be more flexible and accessible — so you can get the support you need, the way that works best for you. 🌟
💡 Not everyone wants (or needs) a full one-hour session. Maybe you’d prefer a shorter, focused session, or you’re ready to invest in coaching but want to start at a pace and price that feels comfortable.
✨ That’s why I’ve created new session lengths and pricing options — giving you more freedom to choose what fits your goals, schedule, and budget.
📲 Explore the new options at groundedwellness.coach

💌 Still have questions? Send me a message — I’d love to help you find the right fit.

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.

Grounded Wellness

11/17/2025

11/13/2025

11/10/2025

10/25/2025

10/17/2025

10/05/2025

09/29/2025

09/22/2025

09/04/2025

08/26/2025

08/22/2025

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