Breath Work, Fitness, Health and Wellness, Personal Development, Self Awareness, Self Care

October’s Breath Session – I am open to receive

Today’s breath work mantra is: I am open to receive. 

“Every physiological, psychological, and emotional state has a corresponding breathing pattern. When you change one, the other changes. Therefore, conscious breathing techniques have the potential to transform the quality of your life on every level and on a day-to-day basis. When we are focused on a challenging task, when we have too much on our minds, when we are worried about the kids, school, money, or aging parents, we are functioning in the sympathetic zone. Our bodies are producing more free radicals, and we are not able to relax or to feel close and cuddly. We also tend to make snap judgements and be more reactive, and we are less flexible, relaxed and creative. Conscious breathing can balance and counteract all that. Breath work can become a powerful and natural alternative or adjunct in dealing with post-traumatac stress, anxiety disorders, and many other conditions.” -Dan Brule

I invite you to take 15-minutes to consciously breathe today. By bringing pure presence to our breath, we have the ability to completely shift our mental, emotional, spiritual and physiological well-being. 

Give it a shot… you won’t regret it. 

Free session below!
Breath work may not be for you if you have the following conditions:
  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High blood pressure (not controlled with medications)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen
  • Unconvontrolled thyroid conditions and diabetes
  • Asthma – if asthmatic, your inhaler nearby during the session.
  • Epilepsy
  • Prior diagnosis of bipolar disease, schizophrenia or previous psychiatric condition
  • Hospitalization for any psychiatric condition or emotional crisis within the last ten years
  • Any other medical psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork. If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breathwork.
Breath Session Here
Also  – I am now offering 1:1, six-week breath work series. I have three options: stress management, reconnecting with self and healing the inner child. Please check out my website for further details, reach out with questions and sign up here to get started.
Breath Work, Health and Wellness, Limiting Beliefs, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness, Self Care, Self-Love, Self-Worth

April Monthly Newsletter – Your Breath can Heal

Did you know that you have the power to heal yourself? Yes, you! You have the power within you to heal yourself from stress, anxiety, overwhelm and ailments. 
For so long we’ve been shown and told that in order to heal, we must take medication or we must seek something outside of ourselves; when in reality, we have everything we need within us. It comes down to something so simple, so natural and so essential to our existence: our breath.
Take a minute, sit back and recognize how you are currently breathing. Are you breathing into your belly or your chest? Is your breath long and slow? Or short and fast? Are you holding your breath? Is it irregular? Do you breathe in through your nose or your mouth? 
Anxiety, stress, or overwhelm is simply energy in our body. If we can learn to regulate our breath, we can learn to regulate and shift from our sympathetic nervous system (fight or flight) to our parasympathetic nervous system (rest and digest). 
When our bodies are in a constant state of stress our blood is typically acidic due to the increase in CO2 in our body. The increase in the CO2 in our body is due to our poor breathing habits. When our blood is acidic, it is an optimal environment for disease. 
Over the next month, I will be writing all about breath work: how it has made a massive impact on my life, overcoming my limiting beliefs and healing my childhood wounds. How it can optimize your health in regard to your immunity, respiratory and cardiovascular health, as well as mental health. How it can have an impact on how you pursue your days; one breath at a time.
That’s right, I am a certified breath work instructor and it’s time to show you the positive impact your breath can have on YOU.
It’s time to start healing ourselves, from the inside out? You in? Let’s go!

Rest, Self Awareness, Self Care

Taking Intentional Time to Reset

Road Through a Forest in the Mountains and Blue Sky with Clouds

It’s easy to start off the year with goals and intentions for success, however are you also planning some time to relax and unwind? In a world that is extremely fast-paced and in a world where the word “busy” is seen as an accolade, planning some time to relax and unwind can seem like the wrong thing to do. Well, I am here to tell you IT’S NOT. It is 100% the RIGHT thing to do and is necessary for continued success and to avoid burnout.

Whether that time be spent on a Caribbean beach or a stay-cation where the kids continue to go to daycare, it is vital to recharge.

For the past few years, we have planned an extended getaway to the ocean with our best friends; it has always been a trip that I look forward to, enjoy and use as a way to reset. This year will be no different. We are already brainstorming locations and will likely book this month.

Consider taking a moment to brainstorm when, how and where you’ll take some intentional time to regroup, reset and rise even higher this year. It doesn’t have to be expensive and whatever you choose to do, it will definitely be worth it!

Goals, Health and Wellness, Pursuing your dreams, Self Awareness, Self Care, Self-Love

How to: Navigate the Holidays with your Health in Mind

Christmas sport composition with  shoes, dumbbells and note

This is one of my favorite times of the year. The weather change, the football, the family time and the coziness that accompanies the holidays. The sweet scents of Thanksgiving dinner and the Christmas tree, the Macy’s Day parade – just everything… I love it – I always have.

A few things that come along with the holidays are: homecooked meals, sweets and treats, maybe more alcohol indulgence and a lot of time visiting and sitting with family. It becomes an easy time to hibernate and neglect the effort you have put in towards your health and wellness all year. How do you navigate the holidays with your health in mind so you’re not starting over again when the new year hits?

Here are a few ways I like to navigate the holidays while keeping my health in mind:

  • Mindfulness and awareness – I find that if I am distracted by the television, visiting, playing games or just caught up in the joy of the season, I am more likely to mindlessly eat. Being aware of this is the first step. The second step is to acknowledge if I am reaching for the muddy buddies because I’m hungry or because they’re there. When I stop and ask myself this question, it gives me a moment to pause and tune into my body. Most of the time, I am reaching for the food/drink because I am caught up in the joy and fun of my surroundings. Being mindful and aware of your hunger cues and triggers for overindulging is essential for maintaining your focus and efforts towards a healthier version of you. What triggers you to keep reaching for the food and drink? Endless talking? Family stress? Personal insecurities? Recognize this, pause in the moment and make the best choice for you and your health.
  • A bit of bargaining – I enjoy sweet treats and I enjoy a nice glass of wine. When it comes to the holidays, in order for me to stay on track towards my health and wellness, I find myself bargaining. I’ll have that piece of pie, but I won’t have a glass of wine. I’ll have that homecooked roll, but I won’t have any green bean casserole. I’ll have that salad so I can indulge in a dessert. I find myself picking and choosing so I can stay energized, focused and present with my family and friends.
  • Continued Effort –  In the past, I have used this time of year as an excuse to not move my body or choose healthy options for myself. However, within the past 10 years, I have recognized that if I continue my effort towards staying active and choosing healthier options for me, it is much easier to stay on track or to get back on track if I have a slight indulgence or deviation. When I get in a morning workout, I set myself up for a great day; why wouldn’t I do something that helps me feel good and that I love on one of my favorite days or during my favorite time of year? Pursue that good feeling every day of the year.
  • Grace – This is the biggest thing for me, giving myself grace when I do indulge. I’ve said it before and I’ll say it again, I do not live a life of restriction. If I restrict myself, I will then crave and indulge. I give myself grace when I have a second glass of wine. I give myself grace when I choose to eat a bigger piece of pie. I give myself grace if I go back for one of my mom’s home-cooked rolls. I give myself grace because I know that this one day of enjoying myself, my family and the food will not completely derail all the hard work I have put in all year. I give myself grace because I know I will be right back to my usual routine the next day. I give myself grace because I know this is not going to start a downward spiral of daily indulgences because I have created a habit of a healthy lifestyle. I give myself grace because I deserve it.

You can navigate AND enjoy the holidays with your health in mind. Just because the holidays are approaching does not mean that you can’t stay active or you can’t eat the salad – stay on track. Don’t succumb to pressure or family stress. Keep pursuing your goals and dreams of a healthier version of you. If anyone gets in your way or gives you grief, throw a pie in their face. (Disclaimer: Fit Together is not responsible for any outcomes of you throwing pies at people.) 🙂

Fitness, Goals, Health and Wellness, Pursuing your dreams, Self Care, Self-Love, Self-Worth

October Newsletter – Get Out of Your Own Way

Ever wonder why you still haven’t lost that weight? Or why you still haven’t run that 5K? Or why you still haven’t reconciled that relationship? Or why you still haven’t gone after that promotion? It’s not because it’s not possible or not available to you, it’s because you won’t get out of your own way.

That’s right… I said it. You say you want to be healthier while also saying you don’t have the time or the energy. You say you’ve wanted that promotion for years but still haven’t made a plan to get there. You say you’ll sign up for a 5k but never signed up let alone got to the starting line. It isn’t because the opportunity wasn’t there.

The opportunity is ALWAYS present. You are choosing, subconsciously or consciously to turn your head every time it shows up. You are choosing to stay still even when you want something more. You are choosing to live in a state of familiar discomfort rather than push yourself for more.

I’m going to say it again, everything that you want but have not received is because you are standing in your own way. Is it harsh? – absolutely, but I think some of you reading this need to hear it.

You want to be “healthier”, but you don’t have the time or energy. How are you spending your days and nights? What can you change to pursue a healthier lifestyle? Is it your nighttime snacking? Is it your mindless scrolling of social media? Are you binge-watching shows that you’ve seen a hundred times? Are you turning towards food and drink as a way to self-sooth? Do you wake up by the sound of your children or with just enough time to get in the shower and head out the door for work? You have the time – you just need to prioritize and organize it.

You have wanted that promotion for years but still haven’t gotten it. Does your boss know you’re interested? What have you done to go above and beyond your current job requirements and expectations to show your boss you want to advance?

You want to run that 5K but tell yourself that you’ll sign up when you’ve trained for it. Or maybe you sign up but you never show up to the starting line. Are you afraid? Or is it the story you’ve always told yourself ‘I’ll never succeed’ that’s standing in your way?

Stop taking a victim’s stance and start showing up for yourself to go after what you want. If you want happiness, if you want better health, if you want that promotion, if you want that 5K – no one is going to fight harder for it than you, and no one is going to do it for you.

You and your thoughts are the only 2 things holding you back -show up and get out of your own way, what are you waiting for?

Goals, Self Awareness, Self Care

April was NOT a Wash

“This month was a complete wash…I feel like I took so many steps backwards.”

Two thoughts and expressions of discouragement as I settled into bed one night. I felt frustrated.

I have spent the past 4-4.5 weeks physically unable to maintain a pace that I am accustomed to. As sleep escaped me, I thought that night about what I had done during those 4-4.5 weeks: I rested… A LOT. I took care of Ella and myself. I did the bare minimum and I survived.

As my thoughts and mind kept me from a dreamlike state, I realized that the month of April was not a wash. It was a shift in focus of goals and a time to tend to what I physically needed.

Instead of my goal being the business and my fitness, my body forced me to focus on the goal of growing this baby inside of me.

Stop running so much.

Stop waking up every morning at 0500.

Stop going until you break.

Stop staying up late to work.

It’s time to rest.

It’s time to bunker down and reign it in to care for the massive biological process going on. I struggled with this… can you believe it?! Surprise, surprise. Me, someone who is so accustomed to achieving, going, growing, and progress struggled with a slowed pace and unseen progress.

“We saw a heartbeat this month, to me.. that wasn’t a wash,” he said to me as I expressed my discouragement towards the pause of growth for the business and myself.

He’s right. These past few weeks have simply been a shift in focus of my goals. What was more important was resting, listening to my body and settling in. That’s not a wash. That’s not moving backwards. It’s self awareness. It’s self care. It’s progress.





Body Image, Self Care, Self-Love, Self-Worth

Body Shaming

Body shaming – the action or practice of humiliating someone by making mocking or critical comments about their body shape or size.

We’ve all been witness to judgement and body shaming most of our lives. I have seen this my whole life and for so long thought nothing of it; I thought it to be normal…this is how we talk to ourselves. She’s calling herself fat again. She’s squeezing her fat and expressing hate for herself. She made another comment about my size. He used words like “skin and bones” in a negative tone. They say I look sick and disgusting. She’s crying about losing a feature that she feels defines her, “they’re all going to make fun of me.” She hurt herself because she felt ugly. She changed because she didn’t look sexy enough. She verbally abused herself again in front of the mirror.

We, as a society have normalized talk of hate and disgust towards our own bodies. We negatively assess how we compare to others we know and the “perfection” we see in the media.

Body shaming does not discriminate, it happens to people of all shapes and sizes. If I’m being honest with you, I’ve gotten it from both ends. “Oh, I didn’t know your stomach was that big”, “oh, you should start tightening your butt”, “oh man, you’re skin and bones.”

People don’t understand the power of their words. Although they may not be intentionally judging or shaming, often times any comment about someone’s body triggers some sort of emotional response.

When it comes down to it, body shaming is not actually about the person being shamed. It’s not about what they’re wearing, how they look or what they chose to do with their hair. No, the body shaming is nothing about the one being shamed. It has EVERYTHING to do with the person shaming and judging. It has to do with their insecurities, their anger, their hate, their need to break someone else down to feel adequate and worthy.

When someone body shames another person, it speaks to who they are. When they judge someone, it’s about them. When they degrade someone based on appearance it’s a representation of their own insecurities, yet we… the people being shamed take it personally and more often than not, hold it to be true.

Our hair does not define us. The number of fat cells on our body do not define us. The number on the scale does not define us. Our clothes do not define us.

The only thing that defines us is us. If you want to be fun and crazy, then be fun and crazy. If you want to be carefree, then do carefree. If you want to be angry, then do angry. If you want to shave your head, you know what… I’m still going to love you. We make choices every single day to represent who we are.

Step outside the media and create your own version of beauty; there’s more to it than just our appearance.

When hearing judgement, being judged or a victim to body shaming, take a moment to step back, recognize that it’s not about you… it’s about them. Speak up, stand up and be strong. See your truth, feel your truth … it does not come from their words of hate and anger, it comes from you.

Find yourself, define yourself and be the person you were made to be.

Self Care

The Launch

As most of you reading this know, I officially launched Fit Together Health and Wellness on Friday. I took the leap; I embraced my feelings of fear, held onto the excitement and walked straight into the unknown.

2 questions I asked myself prior to the launch: what would make this launch amazing? Multiple inquiries, positive feedback and the start of my client list. What would make this launch devastating? Silence… only hearing the sound of crickets.

So what actually happened? I launched on Friday at 4:30pm and by Sunday night my website had been viewed by over 500 people. By Monday morning, I had multiple people reach out to me expressing interest. I received many messages of positive feedback, optimism and excitement for my next adventure.

As the weekend came to a close, I planned out my Monday; I made a list of places I wanted to go to pitch Fit Together, I made a list of people I wanted to email/call and I set intentions for my own self care to start the day off right.

I woke up this morning feeling the heaviness of the food I ate at the Super Bowl party (yes, I indulge too!) I thought about how I planned to start my day and wavered on the necessity of starting so eagerly and so early. I thought about how nice it would be to sit on the couch and slowly sip on my cup of coffee. I had every reason and every excuse to not do what I had planned and to quit on my intentions for the morning.

I could have quit. I could have quit myself. BUT I DIDN’T. I enjoyed a few sips of coffee, I helped to get Alex and Ella out the door, I changed for my run, laced up my shoes and hit the treadmill. I cranked up the music, visualized my day and completed my 30 minute workout as planned.

I did not quit on myself because I knew if I wanted to feel confident as I made these pitches, then I needed to move my body. I needed to workout to release the excitement, anxiety and stress.

There is always a reason to not workout.

There is always a reason to eat something unhealthy.

There is always a reason to do that unhealthy behavior.

There is always a reason to not go after your goals.

There is always a reason to quit.

Our brains and bodies are wired to do what’s comfortable. When we’re feeling tired, angry, sad, stressed or anxious, we do what’s easiest to meet our immediate need. It’s easier to quit a morning workout and hit snooze than it is to get out of the warm bed, put on your sneakers and get your sweat on. It’s easier to grab a brownie when you’re hangry than it is to throw together a quick salad. It’s easier to eat your kid’s mac and cheese than it is to make a well balanced meal for yourself.

What I want you to ask yourself is: did you quit on yourself today? Did you set goals and intentions for your day and not get them done?

Can you honestly say that you are showing up for yourself every single day?

It’s time to stop quitting yourself. It’s time to stop quitting your intentions and pushing aside your goals for everyone else. It’s time to put yourself first. If you can’t take care of yourself, you are doing a disservice to everyone else you are taking care of. I’m sure you all have heard the whole oxygen mask saying – “you must put your own oxygen mask on before helping others.” The same goes for this, you can’t fully take care of anyone else if you aren’t addressing your own needs first.

Embrace those feelings of fear, hold onto the excitement and walk straight into the unknown with me! It’s scary but YOU ARE WORTH IT!