Join Wellness Community
Home Master Your Wellness Program Fitness Classes Get "My Power Journal" Contact Hire Me to Speak Newsletter Join Wellness Community Login

My Simple & Effective Formula for a Healthy Weight (and How You Can Apply It!)

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...

Continue Reading...

Happy Earth Day 2025!

mindset & mindfulness Apr 22, 2025

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...

Continue Reading...

The Paradox of Change: Why We Want It So Badly Yet Resist It Fiercely 🤔

mindset & mindfulness Mar 30, 2025

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 ...

Continue Reading...

Three Rounds to Strengthen Your Heart

 

 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...
Continue Reading...

It's a Journey, Not a Destination

mindset & mindfulness Jan 26, 2025
 

 

Have you ever felt like you're constantly waiting to be healthy? You might tell yourself, "Once I reach this weight, then I'll be healthy," or "When I have more time, then I'll start eating better." But the truth is, health isn't a destination – it's a journey.

 

Why We Stall on the Road to Wellness

We often get stuck in a rut when we view health as a finish line. We wait for the "perfect" time to start, or we get discouraged when we don't see immediate results. This can lead to unhealthy habits and a feeling of defeat.

Shifting Your Perspective: Health as a Journey

Instead of focusing on an end goal, let's embrace health as a continuous process. This means taking small, consistent steps each day to improve your overall well-being.

👉 Here's how to shift your perspective:

  • Focus on the present: What can you do today to nourish your body and mind?
  • Set process goals: Instead of aiming for a specific weight, set goals for daily actions like eating more vegetables or...
Continue Reading...

Don't Set Fix-It Goals, Align with Vision & Values - 2025

mindset & mindfulness Jan 19, 2025
 

 

I can’t help but notice a recurring theme in everything I talk about around New Year's Resolutions. Week after week, the message remains the same because it’s that important:

👉 Your “why,” your vision, and your values are the foundation of everything.

We talked about this in my Master Your Wellness membership on Friday (woo-hoo, we just kicked off 12 months of transformation!). If you'd like to join us, just let me know—we’re diving deep into mindset, nutrition, and fitness for a complete lifestyle transformation.

But here’s the thing: I’ve realized many of us set goals just to “fix” something. We think, “If I can fix this one thing, I’ll be happy.”

Let’s flip that script.

Here’s what I want you to take away:

🌟 Don’t Set Fix-It Goals

Instead, align your goals with your vision and values—with your “why.”

  • Ask yourself, “Why do I want this? What’s underneath that why?”
  • Think of your goals as stepping stones, not destinations.

🌀 Think About the Wellness Vortex

...
Continue Reading...

Do These 3 Things Now to Avoid Failing New Year Resolutions (and Actually Create Lasting Change)

 

 The champagne cork has popped, the glitter settled, and the blank slate of a new year beckons. But with it comes the inevitable flood of resolutions, often destined to fade with the January frost.

 

Do you know that January 10th was a National New Year Resolutions Quitter Day?

 

This year, break the cycle! Ditch the "all or nothing" approach and embrace a sustainable strategy for lasting change. Here are 3 crucial things you can do right now to avoid resolution failure and set yourself up for success:

 

1. Zoom Out, Then Refocus: See Far, Aim Close

Start by anchoring your goals in your deepest "why." What do you truly want your life to look like, not just in a year, but at the end of a decade? What values do you want to guide your journey? Check out the "Why" blog post.

Now, break down that ambitious vision into achievable milestones. Think stepping stones: goals for 3 months, 2 months, 1 month, even weekly and daily. Each small action propels you forward, making the long-term...

Continue Reading...

Why is the Key to Consistency

mindset & mindfulness Jan 05, 2025
 

It took me years to get my diet right, decades to get strong, and over 15 years to create the Wellness Vortex model. It took energy, effort, and focus to achieve Coaching by Nadya as a full-time career, claim my personal and financial independence, and still wake up with motivation and carry a great amount of energy throughout the day. How do I do that? This journey taught me one important truth:

the key to lasting change is knowing your “Why.”

 

Here’s a secret that the world’s most motivated people know:

If you want to reach your goals, you have to know your why.

What does that mean? Take Olympic athletes, for example. They’ve dreamed of representing their country and possibly winning a medal since childhood. That dream is their “Why.” Rarely do coaches have to poke them or incentivize them because they’re intrinsically motivated.

“When your why is high, the thing you used to dread—like fitness—will become the thing you’ll do without giving it a second thought,” ...

Continue Reading...

7 Steps to Powerfully Complete Your Year and Set Intentions for the Next

mindset & mindfulness Dec 30, 2024
 
 

As the year winds down, many of us take this time to reflect on what has been and envision what’s ahead. Today, I’m sharing a 7-step system that can help you powerfully close out 2024 and set clear, actionable intentions for 2025. This process blends reflection, planning, and accountability, ensuring that you step into the new year with clarity and purpose.

Grab a notebook, take a few deep breaths, and let’s dive in!

 


Step 1: Celebrate Your 2024 Wins

Take a moment to list all your celebrations from this year. These can include goals you’ve achieved, unexpected surprises, or even small, meaningful victories. No win is too small to acknowledge. The energy of celebration is what fuels your momentum moving forward.

Ask yourself:

  • What accomplishments am I proud of this year?
  • What unplanned victories brought me joy?

Write down at least 3-7 (or more!) things worth celebrating.

 


Step 2: Review Your 2024 Goals

Reflect on your 2024 goals in three parts:

...
Continue Reading...

How To Get What You Want in 5 Steps

mindset & mindfulness Dec 29, 2024
 

As we gear up for the new year, I want to share something meaningful with you—a 5-step reflective sequence you can use to set and achieve goals, whether they’re daily, weekly, monthly, or even annual.

This simple yet powerful process has worked wonders for me, not just in my wellness journey but in many other areas of my life as well. Let’s dive in!

 


The Power of Reflection: What Do You Want?

As the year winds down, it's a natural time to slow down, reflect, and ask yourself:

What do I really want?

Not just what looks good on paper or what society says you should aim for, but what truly lights you up and makes you feel good inside. Sometimes we approach goals with a "chase the carrot" mindset, thinking we’ll be happy after we achieve them.

But here’s the shift: Instead of chasing, why not create a life that already feels fulfilling as you work toward your goals?

Let this question guide you as you move through the next steps.


The 5-Step Reflective Sequence for Transforma...

Continue Reading...
1 2 3 4 5 6
Close

50% Complete

Join my updates! Can't wait to see you there!