Grounded Wellness, *, Vienna, WV (2026)

02/16/2026

And when it does, most people think they’ve fallen off track.

But what if the real skill isn’t sticking to the original plan…
it’s learning how to adjust it?

This winter my workouts haven’t looked like their usual routine. My garage gym is cold, motivation is lower, and life is full. So I shifted. I moved equipment upstairs, simplified what I’m doing, accepted less intensity for now.
And I’m still consistent.

Grit keeps us going.
Adaptability keeps us consistent.
Sometimes we need a bit of both.
The goal isn’t perfection, it’s staying in motion.

Where does shifting make sense in your life right now?

02/09/2026

Like many, I once feared the banana.
I cut it out completely, convinced the “sugar” would derail weight loss efforts.
Today, I happily eat bananas & other fruits daily.

Let’s be clear: we did not arrive at current obesity rates and metabolic health conditions because people are overeating whole fruit.
The 2025–2030 Dietary Guidelines still recommend ~2 servings (1.5–2 cups) of fruit per day.
According to the NIH, only 12.3% of U.S. adults meet that recommendation.
That’s roughly 1 in 8 people.

If you’re looking to “cut sugar,” it’s worth looking closely at added sugars, often paired with little to no nutritional value.
Whole fruits provide water, fiber, and a wide range of nutrients and can be enjoyed fresh, frozen, or canned, whatever is most accessible.

This isn’t an invitation to eat fruit without limits.
The dose makes the poison; even water has a tipping point.

It is an invitation to assess your diet honestly:
If you’re already eating 2 cups of fruit daily and eating mostly whole foods and looking to lower carbohydrate intake, choosing lower-sugar fruits may make sense.
If you’re not getting 2 cups, where could you reduce added sugar instead and keep nutrient dense fruit in your diet?

02/03/2026

The art of critical thinking—for better outcomes in your health and well-being.

Critical thinking was drilled into us from day one in nursing school. The American Nurses Association defines it as identifying a problem, determining the best solution, implementing it, and then reflecting on whether it actually worked.

As a health & wellness coach, I believe this skill is just as essential for anyone navigating the Wild West of the wellness industry.
From sleep and weight loss to exercise routines and stress management, there’s always someone telling us the “right” way to do it. Most of these messages are well-intentioned—but they usually come from people who know nothing about you or your life.

This is where critical thinking comes in.
You are the expert of your life.

I might read a great idea for managing stress, but trying to squeeze in the full routine would actually add stress to my day. That doesn’t mean I dismiss the idea entirely. Instead, I ask:
👉 What part of this could I realistically adapt?
👉 What’s worth experimenting with for me?
And then comes the often-forgotten step: reflection.
Was it beneficial?
Was it worth the time, energy, or money?
Did I give it enough time to be a fair trial?
(Think about the last iPhone update. I immediately gave it a 👎 Most of us resist change initially, even when it ends up being helpful. For the record the jury is still out on the latest update.)

Critical thinking has served me in nursing and in so many areas of my life. When it comes to my own wellness routines, it’s been essential for finding peace instead of pressure.

Invitation to experiment:
Is what you’re doing for your health actually contributing to the outcome you want?
If not, how might you adapt it so it better fits your life?

02/02/2026

Some sprint intervals this Sunday on the loved and loathed Echo Bike.

On the plus side, I actually wasn't cold after the first couple of rounds and I didn't get sweaty 😄

IYKYK

01/26/2026

When I saw the new U.S. Dietary Guidelines visualized as an upside-down pyramid, it caught my attention—not to debate the recommendations, but to reflect on what that image represents.

An inverted pyramid is unstable. And that mirrors our current approach to nutrition.

We’ve flipped the process: focusing on details before fundamentals, complexity before consistency. Headlines debate which foods are “best” or should be avoided, while many people are still struggling to build a basic, sustainable foundation.

The issue isn’t poor guidance. Many of the core messages are solid:
• Eat real food
• Eat the right amount for you
• Prioritize protein
• Eat fruits and vegetables
• Incorporate healthy fats and whole grains
• Limit highly processed foods, added sugars, and alcohol

The challenge is application - helping people implement these principles within their real environments and adapt as those environments change. Honestly, if we could consistently focus on just the first two, it would be a game changer.

In practice, meaningful change doesn’t require an overhaul. It requires stability.

👉 A simple starting point:
Prioritize protein at meals and add a minimally processed fruit or vegetable . Do this consistently before layering on more complexity.
Sometimes progress isn’t about doing more, it’s about returning to what matters most.

01/19/2026

Intensity is sexy.
It pulls us in with the promise of fast, dramatic results.
But intensity as a constant state rarely supports long-term health.

Consistency, by contrast, is often misunderstood as “doing the same thing all the time.”
In reality, consistency requires adaptability.

Here’s what that looks like in real life:
Right now, I’m working long hours and in the middle of my son’s basketball season with lots of away games which means lots of driving, lots of sitting, and less discretionary time.
And I wouldn’t trade it.
Watching him play brings this momma’s heart pure joy, and I’m deeply grateful to be present for most of his games.
Sleep is a non-negotiable for me.
So instead of forcing my usual workouts, I adjusted.
My workouts are shorter.
The intensity is lower.
But I didn’t quit.
I honored my current capacity and chose what allows me to keep showing up in this season.
That’s the skill.

When capacity is high, we can dial up intensity.
When capacity is low, we dial it back without abandoning the practice.
Consistency isn’t about pushing harder all the time.
It’s about staying intentional when life shifts.
Honoring capacity isn’t a setback.
It’s how long-term wellness is built.

What season are you in right now and how could you better honor your capacity today?
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01/11/2026

Many of us know what we “should” be doing for our health, but staying consistent can feel hard, especially when life changes.
Mastering the Mindset of Wellness focuses on growth and adaptive mindset as tools for sustainable, real-life wellness.
The free starter guide and full ebook are available through the link.

https://lnkd.in/gUnU9Vut

01/04/2026

I hope this post finds you enjoying a relaxing Sunday before many of us officially start the New Year tomorrow. With a new year often comes goal setting, especially around health and wellness. And there is certainly no shortage of plans, programs, or advice telling us what to do.
What many of us struggle with isn’t knowing what to do. It’s staying consistent when life changes.
I created a free mini guide, Mastering the Mindset of Wellness, to help shift how we think about health, perfection, and consistency. This starter guide focuses on growth and adaptive mindset, two skills that support long-term wellness in real life.
If you’re looking for a more sustainable, realistic approach to wellness as you head into the new year, this guide is a great place to start.

👉 Download the free guide here: https://lnkd.in/gPK3hiBJ

12/28/2025

Finalizing my ebook Mastering the Mindset of Wellness today - dropping later this week!

Mazie was on reminder duty to take play breaks… and I happily obliged. 🐶

Sharing a smile as we head into the New Year ✨
20% off sessions or packages with code HOLIDAY2025.

12/22/2025

The holidays create one of the most confusing relationships we have with food.
On one hand, the abundance, tradition, and once-a-year treats feel joyful.
On the other, there’s often a quiet sense of dread about what it all means for our waistline.
What if we approached this season differently?
What if we agreed ahead of time not to beat ourselves up for the treats we enjoy?
What if we loosened the reins—not by abandoning all boundaries—but by indulging with intention?
Eating an extra cookie (for me, biscotti) does not undo the habits you practice the other 47–50 weeks of the year. A week or two of mindful indulgence does not negate a foundation of nourishing choices.
This isn’t an invitation to eat wildly or ignore your body.
It is an invitation to release the pressure, trust your patterns, and remember that long-term consistency matters far more than short-term perfection.
Biscotti is one of my favorite holiday treats. Once it’s made, I enjoy one—sometimes two—with my coffee each morning until it’s gone. No guilt. No drama. Just enjoyment.
What’s your favorite holiday treat?

12/14/2025

This is NOT a habit.
I’ve been thinking a lot about the idea of “healthy habits,” and honestly—I think we’ve been sold an unrealistic expectation.

Psychology defines a habit as something automatic…something we do without thinking.

But I’ve been working out for 20+ years, multiple times a week, and it still isn’t automatic for me. I still have to think about it. Plan for it. Choose it.
And that’s okay.

In today’s world, we face resistance to healthy choices every single day. That’s why retreats feel amazing—no resistance, no distractions, no temptations. Everything is set up to support you.

In real life?
Healthy behaviors usually require effort—whether you’re 30 days in or 20 years in.
I’m sharing this because if your “habits” don’t feel effortless, it doesn’t mean you’re failing. It means you’re human. These are practices, not autopilot routines.
What do you think? Do your healthy behaviors feel automatic, or do they still require conscious thought?
I’d love to hear your experiences.

12/07/2025

Wishing you a grounded and peaceful holiday season.

With January approaching, many of us are ready for a pause—a moment to slow down after the holiday rush and give ourselves a reset. I’m not a huge New Year’s Resolution person, but I love using this time to reflect on the past year, understand where I’m at, and create a thoughtful plan for the one ahead.

If you’re someone who sets resolutions every year but finds the motivation fades by late February (or even late January), you’re not alone. And this is exactly where wellness coaching can make a meaningful difference.
While I’d love to support you, what matters most is that you find a coach you trust and feel comfortable with. Just like choosing a doctor, therapist, or hairstylist, the relationship matters. That’s why I offer a free 30-minute Wellness Chat—a chance for both of us to learn more about one another and see if it’s a good fit.

A few things about my coaching style:
• I listen first. I’m not here to tell you who you “should” be—I'm here to help you discover what wellness means for you.
• I ask questions that help you grow. “I don’t know” is a perfectly fine answer… as long as we add “yet.”
• I want you to feel confident navigating life. My goal is to help you build tools you can adapt as life inevitably changes.
• I don’t believe in one-size-fits-all plans. While the foundations may be similar, the behaviors and routines we build are unique to your life and your season.
To support anyone wanting to step into the new year with intention, I'm offering 20% off all packages and single sessions during December.
If you’re curious about what coaching could look like, let’s talk. Your Wellness Chat is free, and there’s never any pressure. 💚

Grounded Wellness

02/16/2026

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02/03/2026

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01/26/2026

01/19/2026

01/11/2026

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12/28/2025

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