health coach

How To Recover From The Holiday Diet

How To Recover From The Holiday Diet

Everyone gets off track during the holidays. Gatherings, company parties, once a year desserts and treats, and even the colder weather can make it easy to get off the healthy train even for a few days. Here's a few things you can do to help you recover from the "holiday diet".

How Self-Gratitude can boost your confidence

We’re now in that time of the year where we’re thinking about all the people and the reasons we’re grateful for the lives we have. Gratitude is one form of emotion I have no problem expressing to others and I’m pretty sure we share the same perspective on this, but can I ask you something? When is the last time you said ‘THANK YOU’ to yourself? When is the last time you honored yourself for the hard work you’ve put into the life you’ve created?


Life is filled with choices: good ones, bad ones. And while the people in your life probably make your life worthwhile, you’re still the one responsible for making the changes, the decisions, the sacrifices, and the successes for the life you have cultivated. Give yourself some well deserved credit, maybe a standing ovation even because YOU DESERVE ACKNOWLEDGEMENT! Each and every single day you make a choice to show up, to put in the effort, to work hard towards your dreams. You make the choice to change your life, to be better every single damn day, and to dig deep on those days that you want to give up.

Life is filled with choices: good ones, bad ones. And while the people in your life probably make your life worthwhile, you’re still the one responsible for making the changes, the decisions, the sacrifices, and the successes for the life you have cultivated.

I’ve seen dark days. I know what it feels like to be depressed; to not want to live, to give up on life, to lose hope, and not see the light. Just remember you’re in a lifelong relationship with yourself. There’s a little “me” inside of you that will be there to weather the storm with you, overcome the hardships, and help you create the healthy, fulfilled, and loving life that you desire. That little “me” inside you will be there during your heartaches, moments of sadness, moments of pain, and that person will never leave your side. While its easier to express gratitude to others, you cannot forget the most important person in your life, YOU.

Expressing self-gratitude is just one of the ways to boost your self-confidence. A practice of self-gratitude allows you to acknowledge even the smallest efforts you've made to improve your life. At first, it might feel a little weird. But over time you'll begin to recognize how awesome you are and the things others see in you. 

You can focus on being grateful to yourself for:

  1. Making it through a tough workout.
  2. Showing kindness to others
  3. Showing kindness to yourself 
  4. Your determination and work ethic
  5. A body part you love
  6. The lesson learned in a struggle
  7. Your recent accomplishments
  8. Making it through the day 
  9. Showing up for life
  10. Cooking a healthy meal for yourself

Anxiety and depression can make it hard to see ways to express self-gratitude. So here are some simple ideas that can help open your mindset to it: 

  • What are you planning for yourself in the future? Can you be grateful to yourself for your hopes, goals, and dreams?
  • Are there things in your past that make you feel good about yourself?
  • What was the one thing in your day that wanted to accomplish?

Do you have a self-gratitude practice and if so, what is it?

10 Ways to Practice Mindful Eating

10 Ways to Practice Mindful Eating

Try to exercise your intuition, listen to your body, and cultivate a mindful approach when it comes to your meal. Check in with yourself and only take what looks good to you. Pay attention to hunger and fullness the cues your body is giving you. If you’ve eaten past fullness give yourself grace and self compassion rather than judging yourself.

Relentlessly Beautiful Life

As I started to lay down the words I couldn’t help but cry, the word relentless has been one I used to describe my efforts in life after my previous CEO and I had a conversation about the transformation he saw in me as a leader at the company. He mentioned my relentless drive to be better not because I was out to prove to someone that I was, but because I was out to prove to myself that I can become more. He said that putting my health first was the best thing I did for myself, my family, and for his company as an employee. It’s a day that I’ll truly never forget.⠀⠀⠀⠀⠀⠀⠀

Relentlessly Beautiful over the course of the past few years has taken on so many different means. When I attach the word “LIFE” to it, I think about what we are all trying to do as human beings which is to create the life we want to live. #relentlesslybeautifullife for me is that simple reminder to keep growing, pushing, and defining success in all that we do. Society tells us that success equals financial wealth. But for me I define my success by the amount of joy I’m having in pursuing my passions.

I'm thrilled to announce that I'm half way done with school and I can finally see the finish line at Institute of Integrative Nutrition. It's been a crazy ride to say the least since day one and its definitely not something I ever imagined myself doing. So thanks for coming along. 

I have a soft launch of my coaching website which you can go to by clicking here and I'm thrilled to co-create a successful and healthy life with you! 

I can't help but laugh at the photo above because I always joked that I needed my desk to be next to a bathroom since I drink so much water throughout the day. Looks like dreams do come true!

Last Friday I was featured on some the YGTG. You Got This, Girl is an empowerment workshop dedicated to educating and inspiring young females! I had the privilege to meet Mel and Kim last year at ComplexCon while speaking at the MissBish booth and right off the bat I knew I would get along with these lovely ladies. Check out my feature here.  

My journey as a health and life coach with Institute for Integrative Nutrition

I’m getting a lot of questions about my choices for choosing IIN over any other health and nutrition coaching programs so I figured I’d give some insights on my choices.

My Career Journey…

So to give you a little background history we’ve gotta go back a decade. My first career out of school was a hairstylist and an educator for haircare brands like Rusk, Goldwell, and Kerastase. That was a 10 year career for me that started because of my strong passion for helping people find their personal style. This interest in hair all started in high school when I met my hairstylist and long time friend Dara Ung. She gave me my first “expensive” haircut and I remember walking out of her salon feeling as if I owned the world. I connected so much of my self confidence and self expression with how I felt and I knew how important this was for others to feel the same. In high school, I used to color friend’s hair in my mom’s kitchen and shortly after high school I decided that helping others feel beautiful through their self expression in their hair was my calling. 10 years into my career as a stylist I felt like I had done all I wanted to accomplish and the opportunity to take a Director role at the start up VSCO came along. After months of thinking about the opportunity I jumped and decided to challenge myself with something new to learn and grow.

After 5 years at VSCO and getting laid off it was time for something new. When I started my fitness journey I was amazed at what having the right mindset to pursue your goals and dreams were. I think I speak for a lot of us when I say that the two hardest things in adult life to get a balanced control on are finances and fitness. If you’re one of those who’s got the formulation to all this then maybe we can talk, but for me the two largest challenges in my adult life have always been finance and fitness. Both take a lot of discipline and dedication and a lot of energy. Sometimes adding another “thing” on top of all the other “things” in our busy adult life is a challenge in itself. And if you think about the things we learn about how to be an adult incorporating health and fitness is not one of them. 

How fitness impacted the rest of my life…

Fitness was never a part of my life growing up outside of PE. Like most women, I would go to the gym for an aesthetic "need" such as a vacation, to shed the baby weight, or to fit in a wedding dress. These were goals that never really made life long impacts for me and I would easily and quickly go back to the life I was living before that. 3 years ago when my fitness journey started was when I realized the positive impacts that having a healthy relationship with nutrition and exercise were for me I knew I needed to share that to those around me, which is where my #gofitjo hashtag began (pre blog). I started to learn more and more about myself through fitness and for the past 18 months I was contemplating on whether or not I wanted to pursue a career in the health and fitness industry. After my experience in body building competitions and learning how to manipulate macronutrients and exercise in order to reach fitness goals I got turned onto the science of sports nutrition. Coupled with my 5 years of managing teams at VSCO, I knew I had a love for coaching and developing people. Don’t get me wrong,I love blogging and social media, but I also knew that it was only a place to inspire those to live healthier and was just a sliver to the what I could offer to those around me. 

Why I chose IIN…

I did a ton of research before joining IIN on the different types of nutrition schools and what they offer. I looked into Health Coach Institute, ACE, NASM and Well Coaches. I knew that I wanted to become a very well knowledgeable health coach. There are plenty programs that you can take that don't take as long as IIN. Some are weekend long courses while others are 4 weeks long. Personally, I love having as much knowledge and experience I can get in order to have the conversations I need with my future clients to understand their current philosophies on life and health and to help coach them through their next steps. After a year and a half of career ambivalence and research, Institute of Integrative Nutrition kept showing up in my life. I started to see others who went through the program and started to ask their experience in it. Then one day at my local Whole Foods I ran into some old friends and told them about my recent lay off at VSCO (literally a handful of days before) and how I’ve decided to finally take the plunge and sign up for school at IIN, a woman who overheard me mentioned how she was half way through. After my friends left, her and I started to talk about her experience and that night I decided to sign up. 

In my last few months at VSCO I said to myself, when I turned 35 (in 2 more years), I want to become a health & life coach focused on nutrition. After my own experience with my healthy life style, I knew the value of nutrition and how it really was a basis to fuel your everyday life including your career. My beliefs about health has always been around how one can define the health of each relationship in their life: marriage/love, parenthood, career, nutrition, and exercise. In order to vibrate at your highest frequency all of these areas need to have some sort of energetic alignment. Institute for Integrative Nutrition really values and teaches this holistic way of approaching health and nutrition which is the main reason I was turned on by the approach of the program. Fitness to me was never about the perfect body, it was about getting your life together and overcoming insecurities which is a seed I want to plant in each of my client’s hearts and minds.

What I’m currently learning at IIN…

Because of current “free time” I decided to enroll myself in the accelerated course that’s 7 months long rather than the regular course that’s 12 months long. The entire course is online so I can study at the convenient of my own pace and time. Every week a module gets released for the standard course, two modules for the accelerated course. You can download your modules on your iPad, iPhone, or whatever mobile device and study from anywhere. Some days I'm listening to modules while on BART on the way up to SF or in the car just to retain more information.  I’m currently on module 9 out of the 40. There are discussion assignments to each module and along side all the different nutrition philosophies you learn there are foundational skills on business development along with  coaching circles to fully equip you on your journey as a health coach. So far it's been incredible. I’m learning so much and because I’m such a nerd and meticulous about my approach with school, I’m trying to fully immerse myself and focus on all the modules week by week. There’s a lot of information to learn and it’s really fascinating to not only learn how you can help others, but to learn more about yourself and what nutrition really means for you. IIN talks about 4 primary foods: relationships, spirituality, career, and physical activity. These 4 areas, on top of nutrition were my top focuses bettering myself and my life. This alignment of views made my choice for Institute of Integrative Nutrition an easy one.

If you're interested in learning more or to chat one on one on this, I'd love to get on a Google Hangout/Facebook Live/etc. when I have a group of at least 5 people so that we can all connect and ask as many questions as you like with me. If that's something that interests you, sign up here or fill out the form below. 

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Other resources:

I hope this post was useful for those of you who were wondering why I chose IIN over all the other options. If you want more information here are 3 helpful resources: