What will YOUR 2019 look like?

What will YOUR 2019 look like?

2019 Is going to be YOUR best year EVER!

If you’re like me, you’re super excited to welcome in 2019 and all the opportunities for personal, business and spiritual growth that it offers each of us.  And, if you’re not excited- it’s time to start and I can help- keep reading!  New Year’s is a special and sacred time where we can feel proud of what we’ve accomplished and grateful for all that we’ve experienced.  Plus, we can set ourselves up to attract our desires, reach out goals, stay open to guidance and live our best lives possible!

Let’s start by dreaming big and imaging our vision in detail of everything that we wish to bring into our lives. Did you know that in numerology the number 2019 resonates with creative self-expression, relationships, optimism, inspiration, tolerance and inclusiveness?  When you’re dreaming of your 2019 vision, image expressing it as a person who tends to be optimistic.  A person who has a rich ability to creative self-expression, a person who is tolerant and compassionate, and a person who is innately aware of their own infinite potential.

The next part it a little more challenging- visualizing how to get those dreams into action.  Don’t worry, I’ve put together my 3 top tips to help you get there!

#1: Get to know and stay in touch with your why and don’t forget to dream big!

Be unapologetic about your BIG VISION.  Your vision should be totally limitless, and while you may not be able to reach your vision in just one year, it will get you into the right direction.  Once you’ve created your vision, then ask yourself- WHY?  This is an important step because when you have a strong motivation attached to your vision, you’re much more likely to achieve it.  For example, if you set a goal to make $10k per month in 2019, you then can discover your why.  Maybe it is so you can spend more quality time with your family or give more money to your favorite charity or maybe it’s traveling for a week 4 times during the year.  You see once you know your why, that dream becomes much more real and tangible!


#2: Set a plan but be flexible

Once you have your BIG vision and you are connected to your why, now you can set a plan by choosing a specific goal that will help you reach your big vision.  Now that you have your goal, I recommend doing what I like to call a brain dump.  A brain dump is everything and anything that you need to do in order to reach your goal.  The things you put on this list should take only 15-60 minutes, no longer.  If they are longer than 60 minutes, break them down more!  Then, take this list and prioritize what to do first, and pick on thing to do per day.  I know your thinking, just one thing?  Believe me it works!  When you add too much to your plate you end up getting side tracked and only doing things half assed- never actually getting them done.  When you are moving through each day without completing any of the tasks that lead you to reaching your goal, this creates stress, anxiety and overwhelm.  No one wants that, so please do the one thing and move on…. Here’s the tricky part- life is going to happen, so be flexible!  Things will need to adjust or maybe even change; allow yourself some space for this to happen.


#3: Make self-awareness, self-care and self-love a priority

Here’s a fact that most people ignore: IF YOU DO NOT MAKE YOUR PHYSICAL, MENTAL AND EMOTIONAL HEALTH A PRIORITY YOU ARE GOING TO SUFFER.  Hey, you might be able to eventually reach your goals but how do you feel- like shit if you ask me!  The focus should always be placing a priority on feeling good every day.  So, what makes you feel good?  I encourage you to figure that out and create a daily routine to support that.  For myself I know that when I spend time in the morning reading, setting intentions, journaling and moving my body right away- I feel good.  I know I feel good when I eat nutrient dense foods.  I know I feel good when I take breaks during the day to walk.  I know I feel good when I am in service of others.  I know I feel good when I make true connections.  I know I feel good when I check in with myself throughout the day and reframe my thoughts, if needed.  So again, I ask you- what makes you feel good?

Why not make 2019 the year you re-connect with yourself, the year you finally put yourself first, and the year that you become so self-aware that it is actually easy to become radically responsible for you own life and happiness?  Why not live your best life in 2019!!

Lastly, I will leave you with this important reminder.  If your goals include: getting into the best shape of your life, learning better eating habits, creating wealth, or simply just taking better care of yourself- DITCH THE GUILT.  I promise you nothing that you could have eaten or spent too much money on or skipped a workout for, could be as unhealthy for you as the negative self-talk and old shitty stories that you are telling yourself in your head.  DON’T PUNISH YOURSELF for it, LEARN FROM it and do better next time. Let’s make 2019 your best year EVER and create so much self-love by loving your amazing body STARTING TODAY and caring for it inside and out.

Sending you light and love for an amazing 2019,


Do you feel like you need more help?  Reach out here and we’ll chat!

Matcha Green Protein Smoothie

Love matcha, ya me too… What I don’t love is all the sugar that traditional coffee shops put in their matcha!  So today I am sharing with you an easy way to enjoy matcha, plus it has almost 20 grams of protein in each smoothie.  This could be a great way to start your day, to drink after a workout, or simply a healthy treat at the end of your day.


Eat Real Food.  Be Healthy.  Feel Amazing. 

Looking for more healthy recipes?  Check out my blog!

Healthy Back to School Treats

Are you looking for a quick, easy and healthy back to school treat for your kid’s lunchbox?  Well look no further!  This treat is super simple to make and you can store the cut bars in the freezer for up to two months.  This recipe is also gluten, dairy and soy free- plus you can make it nut free by swapping out the peanut butter for sunflower seed butter.  Here’s the details:


3 cups QUINOA FLAKES (I use Ancient Harvest brand)

1 1/2 cup CHOCOLATE CHIPS, DAIRY FREE (I use Enjoy Life brand)

1 cup PEANUT BUTTER (I use Wild Friends brand)



  1. Melt the chocolate, peanut butter, syrup and oil, stirring until creamy and combined.
  2. In a large bowl, dump in the quinoa flakes and pour over the chocolate mixture. Mix well to fully combine.
  3. Spread evenly and push down flat into a 9×13 baking dish lined with parchment paper.
  4. Put in the freezer for 1 hour prior to cutting into 24 equal squares.

Servings: 24 | Nutrition for each bar: 5g protein, 25g carbs, 13g fat, 3g fiber

Enjoy! | Eat Real Food.  Be Healthy.  Feel Amazing. 

Looking for more healthy recipes to keep you and your family healthy this school year?  Check out my blog!

The Vegan Experiment

Vegan Experiment: 5 Days Free of Meat, Eggs, Dairy, Gluten, Sugar and Alcohol

If you’ve been following me for a while, you know I love to do mini challenges for myself and share the results with everyone. I do this for many reasons: personal growth, to inspire or motivate others and to learn more about a variety of healthy behaviors to better coach all my clients! This experiment was not different- 5 days free from meat, eggs, dairy, gluten, sugar, alcohol, and almost zero processed foods. Here’s a recap of my experience:

I attempted to begin this experiment as open to the experience as possible, however I did have a few thoughts prior to beginning to the experiment. I anticipated craving meat, being super hungry, getting tired of veggies, and that my digestion would get really backed up. To get started, I wrote myself a meal plan that looked something like this daily:

96g protein
191g carbs
63g fat
61g fiber
1715 calories

Daily foods included: chia seeds, unsweetened cashew milk, gluten free oats, vegan protein powder, spinach, broccoli, squash, carrots, pumpkin seeds, mushrooms, nutritional yeast, hemp seeds, lemon, ginger, cinnamon, fresh herbs, almond butter, rice, rice cakes, brown rice wraps, zucchini, tomatoes, coconut products (oil, unsweetened shredded) and avocado.

My macros prior to this vegan experiment were something like this daily:

150g protein
150g carbs
50g fat
30g fiber
1650 calories

Daily foods included all of the above, plus: chicken, fish, turkey, occasional lean beef, shrimp, eggs, whey protein powder, sprouted grain bread, and other whole grains like farro, freekeh and quinoa.

Here are my final stats:
Energy Level- Normal/High
Digestion- Great
Strength- Normal/High
Weight Change- Down 1.6 lbs

My energy and strength each day during the week was high. I normally have high energy and feel amazing, so I was happy that this didn’t change at all! My lifts in the gym and endurance at yoga and during my interval cardio sessions were impressive this week too. While this experiment was not done to lose weight, I did end up losing a total of 1.6 lbs during the 5 days- that’s just a bonus I guess. Now onto my digestion. This was my biggest area of concern. If you have ever felt bloated, constipated or have had any digestion issues you will now why I say this! I am so happy to report that my digestion improved during the experiment. I had normal bowel movements daily, sometimes multiple times a day (which normally does not happen.) I didn’t feel bloated or over full any of the days and I hardly ever felt hungry. All of this was such an amazing surprise!

For my final tips on eating vegan, dairy, egg, gluten and sugar free, check out my daily Vegan Experiment Videos here:

My YouTube Videos on the Vegan Experiment

Recommended Links on a Plant-Based Diet:
China Study Co-Author’s Website: https://nutritionstudies.org/
My favorite PBD/Sometimes Meat Eater Guy: https://drhyman.com/
Another one of my favorite PBD (Plant Based Diet) Guy: Dr. Greger @ https://nutritionfacts.org/


Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and  I let it all go!  I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!

Join Waitlist We will inform you when the product arrives in stock. Please leave your valid email address below.