How to (REALLY) Stop Mindlessly Eating TODAY!

July 15, 2020

We’re taught to think that being harder on ourselves is what creates change. 

Other people might shame your food choices or your body or your energy level.

You might shame your OWN food choices, your own body, or your own energy level. 

It looks like:

🗣️ “Eew. I cannot believe you just ate 3 donuts🍩🍩🍩  when you just had dinner.”

🗣️ “Wow. You sure can’t fit into any of your favorite old clothes 👗 now can you?”

🗣️ “You have zero reasons to be lazy right now. You have so much to get done📝 , and here you are mindlessly scrolling through social media📱.”

Old school thought taught us that this is the way to create change. The problem is that the research tells us a different story. And, our experience has taught us a different story. Because if being hard on yourself worked, we’d all be in very different places right now. 



What works is self-compassion. It’s changing what other people are allowed to say to you, and what you’re allowed to say to yourself. 

It looks like changing that consistent voice in your head that constantly tells you that you’re not enough, you’re not doing enough, you’re not strong enough, you’re not disciplined enough, you’re not balanced enough, you’re not focused enough.

And consciously making it start to say completely different things

Things that are true, and that WORK as far as getting you to where you want to go.

This looks like:

💬 “Wow. I just ate 3 donuts 🍩 🍩 🍩 even though I was pretty full after dinner. I must have really needed those for some reason. I’m curious about what’s going on there🤔 , and what it truly is that I need.”

💬 “I had some great times in my old clothes, but I’m not living in the past. I’m going to create new memories that are even better than the old ones, and I’m going to do it in clothes that feel comfortable and fabulous💎💎 .”

💬 “Gosh, I feel so tired today🥱 even though I slept fine last night. I wonder what’s going on there? Maybe I’m low on nutrients. Let me tap into my body and see what she’s craving.”

When you do this, you actually get to the source of what the problem is, if there is a problem. You figure out what it is that you need, and WHY it is that you’re behaving in a way that seems self-sabotaging. 

Self-sabotage is almost always a method of self-protection. 

Being compassionate with yourself lets you see what it is that you actually need, or what it is that you’re actually protecting yourself from. Once your needs are heard and fulfilled, you don’t crave mindless eating anymore. 

So, instead of trying to be meaner to yourself or trying to “get it together” or telling yourself untrue things like that you are lazy or undisciplined or devoid of willpower, today I want you to focus on ONLY being kind to yourself. Instead of judgment, get curious with a kind-hearted tone. And see what it is that is REALLY going on

Tell me in the comments below, what’s something you’ve been really judgey about with yourself lately, and what’s a way you can look at it in a new, much kinder and self-compassionate light?


What To Do If You Have Zero Motivation To Exercise

July 01, 2020

How to Find Motivation to Exercise

Last week we were talking about how the changes to the world and all the time at home have led to increased snacking and trips to the fridge. Sound familiar?

Well, what if those extra trips to the fridge is the only movement you’re finding yourself doing in a day? 🙈

Whether it’s because of the stay at home guidelines or just because you’ve got a million other things to get done, finding the motivation to move your body and exercise can be H-A-R-D!

I’ve spent SO much time, energy, and money on a ton of workout programs hoping and believing that something new would give me the motivation because that always works right??? 🙃

What it usually did was lead to me feeling even more defeated and my bank account was getting sad too!

In today’s video, I’m outlining the 5 tricks I used to redefine my relationship with exercise and how you can too!


The Five tricks that worked MIRACLES for me! 💫

🏆 Do the kind that is NOT enough

🏆 Create a NEW relationship (stop caring about calories, shoulds or “burn”)

🏆 Stop calling it exercise (my favorite name is Joyful Movement!)

🏆 Say badass mantras (my legs are so STRONG!, my heart is loving this!, the fresh air feels GREAT!)

🏆 Piggyback it with something you love (podcasts, youtube videos, calling a friend, etc.)

If you’re someone who struggles with overeating and emotional eating, and you wish you could just lose the desire to eat more food than your body needs, then daily exercise is KEY🔑 . 

…But probably not for the reason that you think!

1️⃣ There’s a big focus on exercise in diet culture as being very important for BURNING CALORIES. 

2️⃣ Exercising for the purpose of burning calories is so frustrating that it makes you want to just give up entirely. Have you ever tried staying on the treadmill long enough to burn off the calories from just ONE cookie? It’s so demoralizing.

3️⃣ Research shows that your body naturally becomes more hungry as you increase exercise in order to replace the calories you burn. So, exercising for the purpose of just burning calories is counter-productive.

Just like with food, ditching the body-shaming diet and exercise culture and shifting your mindset around what it means to move your body and deciding what is best for you, makes ALL the difference!

Comment below and let me know if you prefer music, podcasts, or Netflix when working out!

Corona Virus Snacking 😱 & How to Know How Much You Should Eat

June 25, 2020

Have you been finding yourself wandering over to your refrigerator more these last few months? 

Whether you’ve found yourself with a work from home situation all of a sudden, or been looking for the ice cream after watching the latest newscycle, I’ve heard from so many people in my Devour Life community about the increased snacking situation!

If you’re snacking more than normal during quarantine, you are totally normal! 

AND… the more you stress about the eating, the more you want to eat

So, what’s the solution?

Focus on allowing yourself the food you want, AND going more hardcore on self-care. 🛀

Self-care can look like a bubble bath or a face mask, but it can also look like:

  • Creating a budget that makes you feel hopeful and excited and financially healthy 💸
  • Getting away from the people you live with for some alone time 🚶‍♀️
  • Scheduling a session with a therapist or coach 💜
  • Getting outside in the sunshine for just 5 minutes ☀️
  • Having a difficult conversation with someone to stick to what’s most important to you in your core 💬

And what’s more, the lack of routine and schedule has really thrown people for a loop and it’s getting harder to determine what our body actually needs in any given moment.

A member of the Devour Life community, Shannon asked me, “How do you know if you’re more hungry for a snack or a meal?” I answer this question in the video below…


When you’re confused about your own hunger, try these 4 tricks:

  1. On a scale of 1-10 how hungry am I right now? 🤔
  2. Think of something in your mind that you want to eat. Do you feel like, “OOh. A yogurt sounds kinda good right now.” or do you feel like, “I NEED A YOGURT NOW!” ⚠️
  3. Imagine yourself taking a bite. Do you want a couple more bites or are you wanting to add a whole other food into the mix? 🍽
  4. Get clear on your emotions. Are you feeling emotionally ok or is there something to get curious about? ✍️ 

Need help with this? Download my FREE guide: 3 Easy Steps to Totally Lose the Desire to Emotionally Eat here ⤵️

When you notice yourself making a beeline to the cupboards or wondering if there is any pie left in the refrigerator, try to pause for a moment and follow the 4 steps above. That short pause can make a world of difference!

In the comments, tell me your favorite snack AND a self-care activity that you’re really craving right now!

The Most Powerful Way to Change Your Habits!

June 18, 2020

Habits… ughh! Am I right? Have you started to feel like maybe you’re just lazy or weak because you’ve tried ALL of the “lifehacks” you see online to shift your behavior but nothing has stuck?

If you ever struggle with habits, it’s not actually because you’re lazy. It’s because you don’t know who you are. 🤫

Stay with me here!

I used to think the secret to having better habits was just learning more lifehacks, being more efficient, or just loving pleasure (like food and Netflix) less.

Nope. None of those things will work if you’re not incredibly clear on EXACTLY who you are. Let me explain…

Look at the difference between these ⬇

Someone offers you a cigarette when you stop smoking. You say either…

No thank you. Ugh! I mean I really wish I could because I am so stressed and I know that would calm me down and feel so good but I really am trying to quit and I promised myself I’d do it this time. Let’s see if I make it or not!


No thanks. I’m not a smoker.

See how those are VERY different? 🤔
One is wishy-washy; the other is standing in her power.
One could be blown over by a gentle breeze; the other is effortlessly confident.

Guess which person is actually going to stop smoking? Yep. Person B.

And it’s not because Person B has a different personality. It’s because Person B knows EXACTLY who she is, and it makes her decisions (and communicating them) easy.

Research shows that changing your habits has lots of components, but NONE of the lifehacks you learn will work unless you take THIS first step.

What is it? IDENTITY.

You need to get clear on who you ARE.
Then, REPROGRAM your brain to believe that.

Someone offers you a freshly baked cookie 🍪 after lunch.

“No thanks. I want to but I can’t. I’ve been trying so hard not to eat stuff like that and it’s just a fight all the time and I wish I was one of those people who could eat cookies but I’m just not.”

NOTHING about that is empowering.  You have zero north star 🌟. It leaves no one, including you, clear on who you are.

In this video, I walk you through how to reprogram the language in a way that leaves you feeling empowered. Check it out now.

In the recent, Finally Feel Full challenge that happened in my free Devour Life Facebook Group, we focused an entire day on getting you CLEAR on WHO you are with food…

In a way that makes you feel EMPOWERED.

This is also why I LOVE reprogramming audios because they just do the work for you.

Get clear on who you are, and the habits you want will follow. If you ever think struggling with food is just your lot in life, it’s not. It’s actually a pretty easy fix if you’re willing to let go of diet mentality. So don’t sell yourself short. You’ve got this. ❤️


How to STOP Energy Vampires and Naysayers from Thwarting Your Progress

February 20, 2020

What do you do when you’re doing the best you can to eat well and take care of yourself, but you’ve got someone in your life who’s an energy vampire, a naysayer, depressing, judgey, or just otherwise brings you down?

Whether it’s a family member, coworker, or someone that you are caring for, if you’re feeling drained I’m going to teach you 3 things you’ve GOT TO DO to stop other people from gettin’ you down, sapping your energy and dimming your amazing light…🌟

  1. Define Your Boundaries + Communicate them + Enforce them

We have this idea that people that can say whatever they want to us if they love us or they are trying to be helpful, but this is not actually true!

The only things people are allowed to say to you are the things that you allow them to say. So if you don’t want people commenting on your body or what you are eating, you have every right to tell them so STOP. What would this look like in real life?

DEFINE: “I don’t want people commenting on my food choices or body anymore.”

COMMUNICATE: “Hey Mom, just so you know I am working on this new way of eating and it’s pretty personal to me. I don’t want to talk about it right now and would prefer to talk about other things. OK?”

ENFORCE THEM: If you have set a boundary and then they don’t respect it say “Remember I mentioned that I don’t want to have conversations about that anymore? Are you still on board with that? The next time we are together if you can’t follow through on that I’m going to have to take a break from us spending time together.”

Does it make you feel super cringey to even think about having those conversations? Then that’s a pretty good indication that you’re allowing other people to drain your energy like thirsty little vampires. 


Remember, boundaries can often look and feel like pissing other people off sometimes. It takes practice but you got this! Be BRAVE and put YOU first!

  1. Fill Your Energetic Cup (activities that only bring PLEASURE, specific to YOU)

When you wake up you have a certain amount of energy. Then you go about your day and you give and give and you end up draining your cup, right? Because that’s just how life works, right? NO, NO, NO!!! 

What I’d like for you to do is to only give to people from your overflow of energy. Because when you allow yourself to get completely drained, you’re WAY more likely to encounter emotional eating and food cravings.

I really want you to pay more attention to how you are filling up our energetic cup AND how you are emptying it.

The things that fill your energetic cup are specific to you. They can be anything that brings you joy, feel happy, makes you feel calm, etc. When you’re doing these things consistently you’ll see your energy start to overflow. And it feels SO GOOD.

It is your responsibility to protect your energetic cup!

Here are some great examples of things you can do to fill your cup. Which ones make you tingle when you think about them?



🎹Play Music



📖Reading fiction

🌳Sitting outside and drinking tea

🐶Playing with your dog

☀️Taking a break from work to take a 10-minute walk

🎧Escaping from work to your car to listen to a podcast for 15 minutes

📕Curling up in a warm blanket and reading a magazine

🎥Watching a movie (but be careful with screens!)


  1. Protect Your Energetic Cup (only give from your overflow)

Rituals are so important for filling and protecting your energetic cup!

⭐️Morning rituals

⭐️Nighttime rituals

⭐️Movement rituals

⭐️Creating a sacred space

⭐️Cup-filling calendaring

This a MAJOR focus in the Devour Life Academy Membership, which you can check out ➡️ here 

🎁 Promo Code for $100 OFF! ➡️  100OFFDLAMEMBERS

I’d love to personally help you fill your cup and PROTECT THAT MOFO. At the beginning of every month we even do a “cup-filling calendaring” session to make sure you’re set to feel filled up and in your overflow state for the whole month!

In the comments, let me know your FAVORITE cup-filling activities!

Q&A: Help! I know I’m Healthier When I Don’t Eat Carbs, BUT THEY HAVE POWER OVER ME! What do I do?

February 13, 2020

Today I’m answering a question from a member of my Devour Life Facebook Group that I’m certain many of you might be wondering about too!

Angie asks…

Ok, I need some help/advice.

For 3 months up to November I was on a double course of antibiotics, which had me munching carbs (mainly corn chips and jelly sweets) like I was out of control. Then of course, there was Christmas and all the carb temptation that comes with that, so I thought ok re-start in the new year, which is what I did, but I feel like a carbaholic/carb addict, that’s out of control!

I re-started back on LCHF (low carb, high fat) and for a week I was doing fine, but never really felt full up, no matter how much fat I ate. Then I had one bad day and I slipped back to a carb, and now I feel like I’m out of control.

I can’t not have those things in my house because my husband eats all the things I shouldn’t when following LC (low carb). Any advice please? I feek so much healthier when on LC, thanks in advance. I’m feeling frustrated.

Don’t worry Angie, I got you!! 

I answer Angie’s question in the video below or keep reading to get my take on this.



Here are a few things I want you to keep in mind:

1. Don’t blame yourself! There is nothing wrong with you!

If you are “falling off the wagon”, or not “sticking with your diet”, there is nothing wrong with you It’s not you that failed the diet. It’s the diet that failed you! Diets have a 97% failure rate, which is why I’m suggesting a different approach…

2. It’s a GREAT sign that you love yourself enough that you want to be healthy! 💖

It’s amazing that you have so much self-love that you want to take the steps necessary to feel healthy in your body and knock your doctor’s socks off 🧦🙏🤸‍♀️!

Now let’s talk about how to get there!

Like I said above, diets have a 97% failure rate. A diet is defined as anything that restricts your food for the purpose of weight loss. Especially if it cuts out an entire food group. Be on the lookout for diets disguised as “lifestyle changes” which is really just a diet masquerading 🎭 to throw you off the scent. Call it what you like, but if you are restricting what you are eating for weight loss, it’s a diet! Let’s try something new, something that is actually sustainable and you can feel like a success!

The question I want you to ask yourself is, and really take a moment and think about it…

What do you want for your life when it comes to food?

Think about what you ultimately want for your life. Do you want a life where you eat only meat and fat? If so, I hope you’re one of the 3% of people that can follow an extremely strict diet without falling off the wagon. I am NOT that person!

Can you imagine a life without bread, or cake at least once in a while? As for me, I don’t want a life without bread 🍞🥖🥐. When I think about what I want for my life I don’t want to only be able to eat one or two food groups, that doesn’t sound like a happy life to me.

If that sounds like you too, then let’s look at some other options beyond just cutting out whole food groups and getting super restrictive.

First of all, a 2019 global study showed that not eating enough whole grains is actually a leading cause of food-related death. What does this mean? All carbs are not the enemy. Whole grains can provide a whole lot of health benefits. What we are looking to get away from is the highly processed carbs that we feel like we can’t control and can even feel like an addiction.

Next, I see it so often that women in my community feel compelled to do a restrictive diet or 30-day program to “kick start” themselves into change with the idea that after that they will shift into the “maintenance phase”.

I have a radical idea for you… why not just start Maintenance now?

The idea of the maintenance phase is that it’s usually more balanced. You eat when you’re hungry, you stop when you’re full. Why do we feel like we need to do something radical first? It’s not like your choices are only eat fat forever OR go completely nuts with highly processed carbs.

If your goal is to not eliminate whole food groups, not eat mostly healthy foods when you’re hungry, easily stop when you’re full, and just eating like a “normal person.”

If that’s your goal, then I want you to do 3 things…

  1. Know the difference between physical and emotional hunger – physical hunger is when you have those tummy rumbles, you haven’t eaten in a while, your body is needing specific nutrients or you’re feeling the blood sugar shifts or change in energy. Emotional hunger is when we think we’re physically hungry but we’re really looking to solve an emotional need like stress, or sadness.
  2. Feed physical hunger with food
  3. Feed emotional hunger with NOT food – this is the hardest part for sure and if it feels scary to you or you’re not sure how, keep reading for some options I’ve got to support you!

When you follow that way of being, you just eat mostly nourishing foods when you’re physically hungry, easily stop when you’re full, you learn to feed your emotional hunger ahead of time so that the emotional cravings disappear. I know that sounds like a miracle, and it is! It’s also super possible 😀.

If you want a starting place, I highly recommend you watch my masterclass on “How Not to Fall off the Wagon”. If you’ve already done that and you need more help, or if you are someone who is like, “I AM FED UP WITH GOING AT THIS ALONE!!!”

Join me for The Devour Life Academy Membership and I’ll give you personalized help and show you how to do everything step-by-step and hold your hand through the whole transition. 

Join us for the monthly Devour Life Academy Monthly Membership HERE.

🎁 Promo Code for $100 OFF! ➡️  100OFFDLAMEMBERS

Get the FREE “How to Not Fall off the Wagon” Masterclass HERE.

No Diets in 2020! Here’s what to do instead…

January 28, 2020

At the beginning of a new year, there’s an energy of freshness. Of starting over. Turning over a new leaf. New habits.

New year, new you… right?

But if you don’t actually do something new, you’re not going to get anything new. 

You’re just going to get the same results you’ve always gotten. Do something that is completely different from what you’ve always done… and you’ll get results.

Choosing a different diet plan or a different way of restricting your food for weight loss does not count as something new. If it involves restricting your food, it’s a diet. Even if they call it a “lifestyle change”. 

“Lifestyle change” is the sneaky new word for “diet”, by the way.

And diets have abysmal failure rates. There’s usually a high when you start one, but then it becomes miserable and unsustainable. 

So, if you want to be healthy and live your best life, what should you do instead?

Eat in a way that is mostly healthy, and allows all foods in moderation. 

Like a normal healthy person. 🤷‍♀️ 

(That’s what I used to call those people who were normal around food. The ones who just ate mostly healthy food when they were hungry, stopped when they were full, and didn’t think about food all the time or want to snack all the time… “normal healthy people.”)

I know it’s not as sexy as a new diet, or a new “lifestyle change” ( 🙄)… BUT IT WORKS. And it’s SUSTAINABLE. Which means it WORKS FOREVER. 

So… let’s make 2020 the year that YOU ARE that healthy person!


  1. Create your vision for your dream relationship with food and write it down. What’s it like? (Easy? Delicious? Healthy? Fun? Super easy to stop when you’re full? No desire to emotionally eat?) Shoot for the stars!
  2. Make a promise that you’ll get there by ditching diets and food restriction FOR GOOD. (You’ve tried it. It doesn’t work. It’s time for an approach that’s TRULY NEW.)
  3. Get to the ROOT CAUSE of your desire to overeat, emotionally eat, and mindlessly snack. It’s not about being lazy or not having willpower or food just being “too delicious.” There’s a REAL reason. And it’s deep. Find it, heal it, and your food struggles are OVER.

Want some help getting started? Start by joining my FREE masterclass…



(Even if you have zero willpower.)

Join here! ➡️


The 5 SECRETS nobody is sharing in the “weight loss world” (once you hear them your relationship with food will change forever) 🤫

How to BREAK FREE from the SHAME cycle that causes overeating 🚫🔁🚫

The 3-STEP TRICK to never “fall off the wagon” again ⚠️ ✔️✔️✔️⚠️

The ONLY thing you NEED to focus on to completely LOSE THE DESIRE to OVEREAT 🔑

Need some hand-holding?

Click here to hop on a FREE call with me ➡️

❌You DON’T need to buy a weird new piece of gym equipment that ends up collecting dust in the garage. 

❌You DON’T need to go buy 30 days’ worth of dairy-free, grain-free, carb-free, fun-free foods and stick to a weird meal plan. 

❌You DON’T need to do a cleanse to “clear out toxins and reset”. (That’s just sneaky marketing lingo. Your body detoxes constantly, naturally. There’s no such thing as needing a “detox” or a “reset”.)

🎉🎉🎉Instead, why don’t we get in touch with the version of you who craves a beautiful, healthy, EASY relationship with food, and give her what she wants? 

It’s simpler than you think, I promise. 

Start with the masterclass, and we’ll go from there. 😘


Overeating: How to Stop It In It’s Tracks!

November 28, 2019

Overeating is… eating past the point of fullness, or eating when you know you’re not hungry. It’s eating more than you know your body wants and needs. 

Here’s what to do if you’re overeating every day or every week, and also specifically what to do around the holidays.

Which of these overeating situations describes you MOST?

👉 Going overboard at a meal

👉 Mindless snacking after meals or between meals

👉 Eating dessert when there’s no room

👉 Just feeling hungry all the time

Ok, then what do we do about it? Today’s video tells you exactly what to do.


First, it’s normal for humans to overeat sometimes, and there’s nothing wrong with eating past the point of fullness. Our culture tends to make food and how we eat a very moral issue like it’s wrong or bad or gluttonous to overeat. But it’s none of those things. 

Eating is something that can be VERY pleasurable, and like all pleasurable things, too much of it can really make your life suck.  

So I want to be clear that overeating is NOT WRONG. 

But… I am talking to you if your desire to overeat feels out of control or like it’s hurting your life or your physical or mental health. You deserve to live a life where food is easy, not controlling.

Second, the good news is that the 4 situations above all have the same solution! 

Because eating more food than your body needs, in any form, is emotional eating. 

Emotional eating is not just crying into a bucket of ice cream or stress-eating.

Emotional eating is when you are eating past the point of physical fullness. 

So why can’t you stop eating even if you know you’re physically full? 

I have a lot of clients tell me, “it’s just habit.” 

If it’s just a habit and doesn’t go any deeper than that, then it’s easy to stop. 

If it’s just a habit then you can shift your environment around and easily change it.


I used to have trouble remembering to floss. But I love taking long showers. So I started flossing in the shower. Done. 

I used to have a habit of forgetting to take my allergy medicine in the morning. So I set an alarm on my phone and now I take it every morning. 

If we assume that it’s just a habit, then I should be able to tell you ways to set up your environment for success and it would stop the overeating. Just “follow this diet” or “follow this meal plan” should work.

But that hasn’t worked. So it’s got to be deeper than a habit. 

What’s happening is you’re eating so quickly and mindlessly that you’re skipping over a REALLY important thing going on inside you that’s causing you to overeat in a way that feels uncontrollable. 

You are eating because you want to stop feeling something you don’t want to feel, OR you’re eating because you want to feel more of a feeling you DO want to feel. 

Always. It’s always this. 1% of the time there may be an underlying medical issue, but 99% of the time, it is a FEELING.

So, what do you do? You follow a really simple 3-step process that gets to the bottom of what’s making it so hard for you to stop. 

If you’re overeating more than you’d like, THAT ☝️ is where I want you to start. DO IT! 

What to Do During the Holidays…

On special holidays, just plan to allow yourself to overeat. But do it in a healthy way by following these DOs and DON’Ts….

DO NOT allow yourself to feel guilt or shame about what you’re eating. Pay attention and ENJOY!

DO NOT give yourself rules that are impossible to stick to, will make you feel guilty and will spoil the fun of the holiday. 

DO NOT try to stick to a diet, count calories, count points, or restrict. 

DO NOT plan to start a new diet right after the holiday, or you’ll definitely overeat. 

DO NOT eat foods that will make you sick, but otherwise, allow yourself to enjoy all of the special holiday foods. 

DO NOT punish yourself the next day or the next week for what you eat. If you listen to your body, you’ll naturally want to eat less without restricting yourself. You’ll also probably naturally want to do more movement because your body always knows what it needs. Listen to your body.

DO! 👍

✔️Eat for maximum pleasure! 

✔️Practice gratitude

✔️Eat mindfully

✔️ Take in the food using your five senses

✔️ Look at the beautiful colors, enjoy the perfectly browned top of the bread, smell all the delicious smells, spend time chewing each bite and putting your fork down.

✔️ Focus on thinking to yourself, “I am allowed to fully enjoy this food.”

✔️ Pay attention to how your body is feeling. 

✔️Which foods are your favorites?

✔️How full is your stomach?

✔️How is your body reacting to the foods you’re eating?

✔️Once you’re full, notice. But remind yourself that you are celebrating a special holiday with special foods and that you’re allowed to take full pleasure in enjoying them. 

If you want to eat a bit more, go for it. Just make sure you’re choosing it CONSCIOUSLY in an empowered way, instead of feeling like it’s controlling you. 

Let me know in the comments which food you’re MOST excited to enjoy this holiday season, and make a pledge to FULLY allowing and enjoying it by finishing this sentence!

“This holiday season I will allow myself to FULLY enjoy _______ and I will eat it mindfully with ultimate pleasure!”

Hugs and High Fives to FULLY enjoying your pumpkin pie,

Doing It Alone Failed… But This “Shameful” Thing Totally Worked

October 31, 2019

I was driving home from a friend’s party the other night (btw the cake was so good and you guys know how I feel about cake) and mindlessly listening to the radio when Time by NF came on, and I heard this line…

Got a lot of issues I’m tryna work through ’em

Going to therapy for you’s somethin’ that’s worth doing

And I was suddenly screaming, “YAS. THIS!” alone in my car, because I’m pretty sure that’s the first time I’ve ever heard a song normalize therapy. 

Growing up, no one in my family went to therapy. And the idea of it was shunned as “airing your dirty laundry.” It was considered shameful, and so no one went. 

Even if there was depression, unprocessed trauma, or severe anxiety, therapy was not something we did. The idea was that if you were strong, you should be able to get through it. 

I’d watch family members put their health at serious risk because they could not stop eating in a way that was hurting them. Their doctors would clearly tell them what was and was not ok to eat, but nothing could stop them. It broke my heart. 

And since that’s what I saw growing up, I struggled with it, too, until I found… therapy.

The ONLY reason I have a beautiful relationship with food now, one where I eat when I’m hungry and easily stop when I’m full and have pretty much zero desire to overeat, binge, or emotionally eat, is because I got help.

I worked with therapists, counselors, and coaches who taught me the skills I needed to eat the way I wanted to eat. I thought I had been born with a faulty food gene, but it turns out I just needed some support and guidance to get to the root cause of my food issues. And then I needed someone to show me what would actually work for ME, based on my own history with food.

I invested in myself with my time, my energy, and my dollars. My healing became my first priority. 

And it worked. 


Now, I never count calories or portion or track my food. My relationship with food is healthy, easy, intuitive, and feels like freedom. I eat whatever I want, whenever I want to (like cake at birthday parties because a life without cake is not a life I want to live), and I’m the healthiest I’ve ever been. No food is off-limits, but it doesn’t need to be, because what I mostly want to eat now are healthy, nourishing foods. 

That’s a complete 180 from where I used to be, and it’s just as much of a life-changer as I dreamed it would be. Someone could offer me a million bucks to go back to my old exhausting, restrictive, binge-y, crazy-making way of eating when food had complete power over me, and I would turn it down without thinking twice. 

If you’re struggling in any area of your life (relationships, parenting, anxiety, depression, food, etc) PLEASE consider seeing a professional who can help you. You deserve for your one, precious life to be SPECTACULAR… not like you’re living on autopilot with couch snacks being your main source of joy.

If you’d like help from me, I’ve got you. The number one question I get asked is how to work with me one-on-one, and for the last few years, that hasn’t been an option. But you asked, and I listened. 

I just opened up a few spots in my calendar for one-on-one clients for the first time in years

We’ll spend 3 sessions together, just you and me. Once you spill all the details of your own unique food history, I’ll know exactly what’s been missing, and exactly what you need. 

Then, I’ll show you exactly how to have the easy, nourishing, intuitive relationship with food that I have, and that I KNOW is possible for you. 

Click here to schedule: 

This is the only way to work with me one-on-one, and it’s only around for a little while. So if you’ve been thinking this is exactly what you’ve been waiting for, snag it while it’s here! 

Hugs and high-fives to being allowed to eat birthday cake whenever you want, 




P.S. You asked, and you shall receive. I’ve just opened up one-on-one coaching sessions again for the first time in years. If you’re feeling crazy around food and need private, personalized support, I’ve got you. They’re only here for a limited time so if you know you want in, do it, do it!

Schedule HERE! 👉

How to (Legit) Feel Motivated to Exercise Every Day 🏃🏽‍♀️

October 23, 2019

If you’re someone who struggles with overeating and emotional eating, and you wish you could just lose the desire to eat more food than your body needs, then daily exercise is KEY. 

…But probably not for the reason that you think.  


There’s a big focus on exercise in diet culture as being very important for BURNING CALORIES. 

You know what they say…

You have to force yourself to go to the gym as “payment” for eating tacos or cupcakes. 

You have to punish yourself with running because you drink wine. 

You have to do painful, punishing workouts because you dare to eat food. 

The memes abound. This gym t-shirt, for example. 👇

The day these memes go away will be one of the happiest days of my life. 


First of all, exercising for the purpose of “paying your dues for eating” is a BORING chore. You know what else is a boring chore? Paying bills. 

If exercising feels like paying bills, you are almost never going to feel motivated to do it. 

Second, exercising for the purpose of burning calories is so frustrating that it makes you want to just give up entirely. Have you ever tried staying on the treadmill long enough to burn off the calories from just ONE cookie? It’s so demoralizing.

Last, research shows that your body naturally becomes more hungry as you increase exercise in order to replace the calories you burn. As you add more exercise into your life, your body thinks “Whoa! I’m expending extra energy! Must replenish calories by causing extra hunger and food cravings!” And that’s exactly what happens. So, exercising for the purpose of just burning calories is counter-productive.

So, then what exactly is the point of exercising? And how can it help overeaters?


➡ Food is the most overused drug for anxiety & depression, and exercise is the most underused. 

Exercise is AMAZING at improving your mood, to the point that it’s been shown to be as effective as medication for mild to moderate depression. The vast majority of overeating happens not because you’re physically hungry, but because you are emotionally hungry. Anxiety, stress, and depression can all cause MAD cravings for food. Once you nip the source of the craving in the bud,( i.e. lower your anxiety, stress and boost your mood), cravings diminish BIG TIME.

Exercise is also FANTASTIC for your health. It pumps your body full of oxygen, healing killer-cells that fight off infection, and basically turns your body into a bastion of health. Moving your body daily helps you have lower blood pressure, stronger bones, and muscles, and lubricated (and less painful) joints. I’m sure you’ve heard that “sitting is the new smoking” right? It’s true. Daily movement is key to living a long, healthy life. 

IT FEELS GOOD! When you do daily movement as a CELEBRATION of what your body can do instead of thinking of it as punishment, and with the goal of having FUN, everything changes. 

Instead of focusing on making sure you get a “good” workout in to punish yourself for eating food, shift your focus to seeing how much FUN you can have in your miracle of a vessel each day. 

  • Wake up and spend 5 minutes doing gentle stretching and appreciate how good it feels to wake yourself up with gentle movement. 
  • Take a 10-minute walk in the sunshine on your lunch break to give your body a break from sitting and breathing in stale air. 
  • Spend 4 minutes dancing with your kids to a song that makes everyone smile. 
  • Think of the kinds of movement you loved to do as a little kid and bring them back into your life. 
  • Play on the playground, buy an adult-sized hula hoop, ride a horse, spin around until you get dizzy and fall into pillows. 

Whatever type of movement feels good in your body, IT IS ENOUGH. DO IT!

Instead of thinking of 5 minutes of joyful movement as “not good enough because it’s not a REAL, punishing workout”, remember that research shows that short increments of movement throughout the day are JUST AS BENEFICIAL as doing one long workout. 

And joyful movement is MUCH MORE beneficial to you than movement that feels like punishment. 

So, how do you start to actually WANT to do daily movement?

👉 Stop thinking of exercise as calories, punishment, or “payment” for what you’ve eaten

👉 Change your definition of exercise and what “good” exercise looks like

👉 Focus on the joy of movement, and use it to celebrate what your body CAN do

👉 Think about what you loved to do as a little kid & bring it back into your life

👉 Shift your movement goals from burning calories and punishing your body… to feeling joyful, strong, limber, and pain-free

👉 Focus on movement that feels good to YOU, not on what kind of movement someone tells you you “should” be doing

👉 ANY movement is better than NO daily movement – commit to moving your body in a joyful way, DAILY. Start with just 2 minutes per day and build up as you crave more.

Today, I challenge you to do just 2 minutes of movement today that you consider FUN, joyful, silly, and “not a real workout”. 

As you’re doing it, hear me telling you that this is EXACTLY the kind of movement that TOTALLY COUNTS and have a BLAST!

In the comments, let me know what joyful movement you’re excited to add into your day today!

Hugs and high-fives to the oft-ignored benefits of spinning until you’re dizzy, 



P.S. Do you ever wish someone could help you figure out why food whispers your name when you KNOW your body doesn’t actually need it? And that someone could tell you how to make the whispering STOP so that eating healthy would just be… easy?

I’ve got you. Here’s how it works:

    • We have three powerful one-on-one sessions together, starting with you telling me ALL the gory details of your history with food. 🙈
    • We’ll dig into exactly how you got to where you are now, and how to transform into the version of you who doesn’t have to worry about food anymore because healthy eating is just… easy.  💪
    • I’ll show you EXACTLY how to have an easy, nourishing, beautiful relationship with food… in a way that perfectly combines your food history, preferences, secret superpowers, and hectic life. 🤝
    • You’ll learn how to leave dieting, restricting, calorie-counting, and food tracking in the past, for-evah-evah. ✌️
    • As we work together and I learn EXACTLY what you need most, I’ll craft your personalized, colorful, food success roadmap that is a no-brainer to follow, fun, and will totes make you swoon. 💯
  • (Note: This is NOT some friggin’ eat-one-cup-of-blueberries-for-breakfast meal plan. 🙄 This is your personalized, comprehensive roadmap with everything you need to make healthy eating a breeze… so you can focus on lighting up the world like you do.) 😎

This is the ONLY way to work with me one-on-one, so if you’ve been waiting for the chance to work with me, snag it while it’s available!