I often get asked how I maintain a healthy weight, and it's definitely a result of conscious choices across various aspects of my life. Today, I want to pull back the curtain and share the key pillars of my personal routine – the same principles I weave into my teaching to help you find what works best for you.

Taking a Step Back: The Power of "Why" & Curiosity

Before we dive into the "how," let's touch on the "why." Your motivation is the engine that drives your consistency. Whether it's keeping up with energetic kids (like mine!), improving your health, or simply feeling good in your own skin, identifying your "why" is the crucial first step. In fact, seeking clarity on my "why" has become one of my own Wellness Vortex non-negotiable habits. But even more foundational is Curiosity. For me, curiosity is my top non-negotiable habit; it's the bedrock for everything I explore and learn in wellness. It fuels my understanding and my ability to adapt and grow.

Nutrition: The Foun...

Happy Earth Day, everyone! Today, as we celebrate our incredible planet, I want to bring us to one non-negotiable habit within the Wellness Vortex: being outdoors for at least 10-20 minutes each day.

In the whirlwind of our busy lives, it's easy to get caught in a relentless cycle of thoughts, to-do lists swirling in our minds like a persistent storm. The demands of work, family, and life in general can leave us feeling frazzled and disconnected. But what if the most potent antidote to this mental clutter and overwhelm was simpler than we think? What if it was waiting just beyond our doorstep, and could even help us burn a few extra calories?

The truth is, stepping outside and engaging with the natural world offers a powerful reset button for our minds and bodies. It's not just a pleasant escape; it's a fundamental need, deeply ingrained in our biology. Here's why making time outdoors is the best medicine for a busy, overwhelmed mind:

The Incredible Benefits of Stepping Outside (B...

🎉 Reflecting on 16 incredible years immersed in the world of wellness, with the last 5 blossoming into a full-time, fulfilling career!

It's been an amazing journey, and I wanted to share some key lessons that have resonated deeply, hoping they offer some inspiration for those who are in the journey:

Key #1. "Gratitude Mirror" (aka Talk Nice to Yourself, Buttercup! 💖):

Let's cultivate self-acknowledgment. Look in that mirror and offer praise, even on tough days! Acknowledge wins, efforts, and just showing up. Practice saying "thanks, me!" and even "I kinda dig you." Build that gratitude muscle; it gets easier! I personally start and end my days with gratitude journaling and a little zen. The bottom line: start and finish and in between the day with gratitude. In my practice, I talk about the Life Principle: Want it? Generate it! Want more positivity in life? don't wait for it! Generate it.

Key #2. "Wobble Welcome Wagon" & "Non-Negotiable Ninjas" 🎢🛡️:

 Expect wobbles – those "don't ...

Today, April 10th, 2025, marks my incredible 16th anniversary in the wellness business! As a full-time health and fitness coach, I can honestly say I absolutely love what I do.

And today, I want to share with you the journey of why I wholeheartedly love and partner with Shaklee. This company wasn't just a business opportunity for me; it was the very foundation upon which my wellness career was built, sparked by a personal experience with their natural, non-negotiable wellness products.

Fast forward to today, and I'm a certified health, life, and nutrition coach, as well as a personal fitness and empowerment speaker, and the author of my "My Power Journal." I help busy professionals who spend a lot of time sitting but desire to move more, eat better, and cultivate a more positive mindset.

Together, we work on the core pillars of mindset, nutrition, and fitness to build consistency in a non-negotiable wellness lifestyle. The ultimate goal? To live a life filled with energy, vitality, ...

Let me share a little secret: I wasn't always a fitness enthusiast. In fact, back in school, I was pretty much last pick for any team. Fitness was not my strong suit. But somewhere along the way, I discovered the power of consistent movement and how it transforms not just your body, but your entire life. That's why I'm passionate about sharing these "Active Edition" non-negotiable habits with you.

Let's dive into the "Active Edition" of our non-negotiable habits: fitness.

Many of us believe fitness equals grueling workouts and rigid routines. But what if I told you we've been approaching it all wrong? What if true fitness is about building a lifestyle of consistent activity, not just structured exercise?

Today, I want to challenge you to rethink your approach to movement. It's not about forcing yourself into the gym; it's about integrating simple, sustainable habits into your daily life.

Here's the foundation of your non-negotiable active habits:

• 1) Move More (The Non-N...

Ever feel like you're stuck in a rut, even when you know exactly how to get out? We all have those moments – wanting to eat healthier 🥗, exercise more 💪, pick up that new skill. We know it's good for us, logically. Yet, the couch seems comfier 🛋️, the takeout menu more appealing 🍕, and that new skill… well, tomorrow, right?

In light of our recent comfort food conversation [Access the Replay in the Member Center, Not a member? Join the membership and listen to this and other wellness trainings.], this push-and-pull, this desire for change battling against a surprising resistance, is what we can call the "paradox of change."

And today, I am on a spree of really digging deep into the subject of all the whys and reasons. Why is it that we so often trip ourselves up on the path to becoming who we want to be?

It's not a simple case of lacking willpower. Instead, it's a fascinating interplay of how our minds are wired, the comfort we find in the familiar, and even some deeply ingrained ...

The Comfort Food Myth: Why It's Actually Discomfort Food

Let's be honest, we all crave comfort. Especially when life gets overwhelming, those familiar foods seem like the perfect escape. But are they truly comforting, or are we falling for an illusion?

The Phases of Comfort Food

I want to break down our experience with comfort foods into three crucial phases. And you know what? This applies to more than just food – exercise, conversations, even difficult interactions – it's all about the same underlying patterns.

This isn't just about food; it's about understanding how our choices impact us on multiple levels – physically, emotionally, and mentally.

Phase 1: Immediate Gratification (Seconds)

That first bite, the initial rush – it's pure, immediate pleasure. Our bodies release dopamine and endorphins, those feel-good hormones. This is the hook, the instant reward that draws us back.

Phase 2: The 15-20 Minute Reality Check

The honeymoon phase is over. Within 15-20 minut...

Let's get real for a moment:

It's not just about what we eat; it's about why we eat and who we are while we're eating.

Prefer to listen?

We all know food is a huge part of our lives, just like sleep and movement.

And...

"You are what you eat," they say, and we often focus on the "what." We think about the nutrients, the calories, the labels, the ingredients.

But what about the deeper stuff?

• What about those cravings?
• Why do we reach for certain foods?
• What are the childhood memories or emotional triggers behind our choices?

That's where the Wellness Vortex approach comes in. We start with the foundational habit: curiosity. Put on your "curiosity glasses" on and start asking questions:

• Why am I craving this?
• What comfort does it offer?
• What qualities am I seeking – crunchy, sweet, salty, a certain color or temperature?
• Am I stressed? Rushing? Eating mindlessly?

We need to explore the "why" behind our food choices. Maybe we're lonely, frustrated, or simp...

 Your heart is a muscle. Do your reps to build strength.

Let's talk about three rounds we all have to do to keep our hearts strong.

As a wellness and fitness coach who teaches mindset, nutrition, and fitness, I believe and teach that you must start with your own love for yourself before you nurture relationships with others. So, let's build two sessions: Session one is love through self-care. Session two is love through relationships with others.

Session one: Love through self-care.

We will have three rounds with fun sets! Let's go!

Round 1. Mindfulness. Love yourself.

• Set 1. Morning Mirror Exercise: Look at yourself in the mirror and say, "I love you," ten times. Give grace to yourself if it feels hard at the beginning.
• Set 2. Afternoon Calm: Quiet your mind throughout the day. Practice mindful awareness of your senses (sight, sound, touch, smell, taste). In the upcoming members training on February 28th, 3:30 PM CST, we will be covering these essential tools. 
• Set 3. Eve...