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Progress Over Perfection

Tue, 13 Jan 2026 16:57:23 GMT

January 13, 2025

Happy (belated) New Year! It’s hard to believe we are already in mid-January 2026. I know this time of year brings about new goals and resolutions; the new year always feels like a good time to reset or start something you’ve always wanted to try.

When it comes to nutrition and health, there are endless goals set, and at times, these goals fall to the wayside after a few weeks. I’ve been there—setting a goal to start running regularly or removing a “trigger” food…and without fail, those goals weren’t accomplished. The reality was that those goals were not truly of interest to me; I just felt they were things I needed to do.

At this point in my life, I have opted not to set any resolutions. Instead, I aim to make adjustments to my lifestyle as needed.

For example, while I am regularly active, I know I need to incorporate more cardio (running, cycling, etc.). As previously mentioned, I am not interested in running… at all . If someone were chasing me, I’m not even sure I’d be motivated to run. That said, I am working on finding a form of cardio I do enjoy in order to keep this goal in motion.

What I will be doing is trying a variety of exercises (at home and at the gym) to see what sticks. Finding what you love to do is what will keep you doing it. This applies not only to exercise, but also to nutrition, hobbies, and more.

Do you need to cut out an entire food group to be healthy? No. Can you make adjustments to your diet, while still enjoying your favorite foods, and meet your nutrition and health goals? Yes. You don’t need an all-or-nothing mentality to accomplish something.

We are human and will have “slip-ups,” and that is okay. What matters is what you do after the “slip-up.” Acknowledge that it happened and keep going.

For example, as I write this, I planned to work out this morning—and it didn’t happen. So what can I do? I can recognize that I didn’t exercise when I wanted to because life was life-ing this morning. Can I fit a workout in later today? Even if it’s just 15 minutes? If so, awesome. If not, that’s okay—tomorrow is another day.

Progress isn’t linear; there are ebbs and flows all the time. As long as there is progress (however you define it), that is a win.

This week, choose one small adjustment that feels doable and enjoyable—whether that’s a 10-minute walk, adding protein to breakfast, or trying a new workout class. No perfection required.

4 Things to Focus On During Thanksgiving Week (Instead of Restriction)

Mon, 24 Nov 2025 21:09:31 GMT

The holiday season is here, which means cozy meals, family gatherings, travel, unpredictable schedules — and a lot of pressure to “be good” around food. It’s common for people to start tightening up their habits or planning to “make up for” Thanksgiving dinner before it even happens.

Listen - you don’t need to restrict yourself to feel good or support your health goals this week.

In fact, restriction almost always backfires — leading to more stress, more overeating, and less enjoyment.

Instead, focusing on a few simple, supportive habits can keep you feeling steady, energized, and grounded without taking away from the joy of the holiday.

Here are four things to shift your attention to this Thanksgiving week:

1. Drink Enough Water

Travel, salty foods (which tend to be my favorite), and changes in routine all make it easy to fall behind on hydration. I know this is one thing I have to be vigilant about because trying to get four people out of the door for the holidays can be enough to make me forget to keep myself hydrated. Staying hydrated can help with energy, digestion, appetite, and overall comfort — especially around richer meals.

A simple goal: aim for 1–2 cups of water with each meal , and keep water nearby if you’re on the go. (Another tip: I put a 16oz. Cup of water at my bedside every night so that my water is there and ready as soon as I wake up.)

2. Add Protein to Your Meals

Protein helps keep you full throughout the day — something that may be especially helpful when your eating schedule may be unpredictable.

Easy ways to add protein:

Eggs
Greek yogurt
Cottage cheese
Lean meats or turkey
Beans and lentils
Tofu or tempeh
Protein shakes

This isn’t about replacing holiday foods with protein — it’s about building meals that help you feel good.

3. Add Veggies to Your Lunch

Lunch is often the meal that gets overlooked during busy holiday weeks — grazing, snacking, or grabbing something quick can leave you feeling low on fiber and low on energy.

Adding veggies at lunchtime helps with:

Fiber intake (which supports digestion and fullness)
Blood sugar balance
Afternoon energy

Easy veggie add-ins:

Pre-cut veggie trays
Baby carrots or cucumber slices
Mixed greens or bagged salads (add protein for a satisfying combo)
Roasted veggies from earlier in the week (I do this almost daily to use up leftovers)
Frozen veggies microwaved in minutes

Think of it as a small “anchor habit” that keeps your body feeling supported.

4. Go for a Walk After Dinner

Movement doesn’t need to be structured or intense. A simple 10-minute walk after dinner can make a big difference.

Post-meal walks can help:

Support digestion
Stabilize blood sugar
Reduce bloating
Improve mood
Reduce stress during a busy week

Even a walk around the block with family counts. We start our Thanksgiving with a walk around the lake (bonus: the boys get some energy out - win!).

The Big Takeaway

You don’t need to choose between enjoying Thanksgiving and supporting your health. It’s not all-or-nothing, and it’s definitely not about restriction.

Focus on:

Hydration
Protein
Veggies at lunch
Gentle movement

These small habits help you feel good while still leaving room for the best parts of the holiday: family, friends, traditions, and your favorite holiday foods.

My Why

Mon, 20 Oct 2025 15:51:59 GMT

October 20, 2025

I didn’t always have a healthy relationship with food.

I love learning about nutrition and how it can fuel our bodies to do the aid in doing what we do every day. But my love for nutrition began in a way that was misguided — driven by the belief that “health” meant making my body as small as possible.

When I was a child, I carried a little extra weight that didn’t bother me — until others made it clear that it should . By age 10, comments about my body started chipping away at my confidence, and that self-consciousness followed me into adulthood.

By the time I was 13, I had started labeling foods as “good” or “bad,” which quickly turned into restriction. I stopped seeing food as fuel and began seeing it as the enemy — something to control, something that could betray me. I spent years obsessing over what I would or wouldn’t eat, mistaking control for strength.

What I didn’t realize was that I wasn’t powerful — I was depleted. I was exhausted and miserable. People told me I looked healthy, but inside I was struggling every day.

That mindset followed me into college. I pushed my body through workouts without fueling it properly, and as a broke student, I ate mostly low-calorie, convenience foods — thinking that was “healthy.” Through my early twenties, that cycle of undernourishment and dissatisfaction continued. No number on the scale ever felt “enough.”

Everything changed when I went back to school to earn my degree in Nutrition. That’s when I finally learned what I wish I’d known all along: that food isn’t the enemy — it’s fuel and it’s essential to living fully.

When I began focusing on adding nutritious foods rather than restricting them, I felt stronger, happier, and more capable. I finally understood what true health felt like — not smaller, but fuller, in every sense of the word.

Now, my mission as a nutrition and health coach is to help others find that same freedom. You don’t have to make yourself small to be healthy. You don’t have to restrict to feel in control. I want to help people — and to set an example for my kids — to move in ways that feel good, to nourish their bodies with foods that give them energy, and to enjoy the occasional treat without guilt.

That’s my why — to be the helping hand I needed so many years ago.

When Motivation Feels Out of Reach, Start Small

Thu, 25 Sep 2025 13:57:55 GMT

Over the past few weeks, I’ve noticed a major dip in my motivation. From household chores to cooking to physical activity… I’ve just felt stuck, which is unusual for me. Normally, I run through a mental checklist every day—appointments for myself or my kids, their activities, the never-ending household tasks. But the last couple of weeks have felt especially challenging. Honestly, I’ve even caught myself searching for exercises I can do lying down - spoiler: they exist!

While frustrating, this has pushed me to rethink how I approach my daily to-dos. I’ve started breaking them into small, manageable tasks. On days when everything feels overwhelming, I give myself permission to spend just five minutes on something: doing the dishes, vacuuming, or even a quick yoga video. Getting started is always the hardest part, but once I begin, I usually end up finishing the task—or at least making more progress than I expected. This isn’t a brand-new strategy, but it’s one that works for me. It allows me to stay productive without overdoing it on days when my energy feels low.

Setting a small goal, like giving yourself five minutes for a task, can make bigger goals feel more accessible and sustainable. The same idea applies to nutrition and health. Small, consistent changes—like adding one serving of vegetables to a meal each day, or fitting in a 10-minute walk three times a week—are the building blocks of long-term success. Big changes don’t happen overnight. Change takes time. Strong habits take time. But starting small makes it possible.

Here are three ways I’ve applied the five-minute rule this week:

Folding laundry. This is the task I loathe the most… so any dent I can make feels like a win. Even five minutes makes the pile less intimidating.
Stretch breaks. Every hour, I took five minutes to stand and stretch. I get so stiff while working, and these short breaks made a big difference in how I felt throughout the day.
Making my own coffee. I love grabbing a coffee most mornings from Starbucks or a local café, but lately I’ve been using those five minutes to make one at home. My Nespresso Americano saves me a few dollars each day, I control what goes in it, and I get to enjoy it in my pajamas—double win.

What can you do with five minutes?

September Reset – Pairing Movement with Healthy Eating for a Strong Season Ahead

Thu, 04 Sep 2025 14:26:16 GMT

As the busy back-to-school season begins and we shift from the long days of summer into a new routine, September can feel like a natural time to reset. Whether you’re juggling school drop-offs, work deadlines, or trying to squeeze in time for yourself, two habits make a big difference in how you feel: moving your body and fueling it well.

Why Pair Movement and Nutrition?

Movement and nutrition go hand in hand. Exercise helps build strength, improve mood, and boost energy, while healthy eating provides the fuel and nutrients your body needs to power through your day (and recover afterwards). When you combine the two consistently, you create a foundation for sustainable health rather than quick fixes.

Small Steps for More Movement

You don’t need an intense gym schedule to reap the benefits of movement. Here are a few simple ways to add more activity into your September routine:

Walk while you wait: Drop your kids off at practice? Take a 10-minute walk instead of sitting in the car.
Morning stretch: Start your day with 5 minutes of stretching or yoga to wake up your body.
Desk breaks: Set a timer to stand, stretch, or walk every hour.
Family movement: Plan a weekend bike ride, hike, or even a dance party in the living room.

Easy Wins for Healthy Eating

Just like movement, nutrition doesn’t have to be complicated. Focus on balance and small changes:

Plan ahead: Pack lunches and snacks the night before to avoid last-minute grabs.
Pick & Mix bowls: Combine lean proteins, colorful veggies, whole grains, and healthy fats for quick meals.
Hydrate: Aim for water throughout the day to support energy and focus.
Snack smart: Keep fruit, yogurt, cheese sticks, or cut veggies ready to go.

Building Consistency

September is often a month of new beginnings. Instead of aiming for perfection, focus on consistency. A 15-minute walk most days + balanced meals most of the time adds up to big results. Think of your habits like building blocks—the small things you do daily make the biggest impact over time.

Takeaway: Movement and healthy eating don’t have to be overwhelming. Start with one small shift in each area this month and let it build. By October, you’ll already notice how much better you feel, both physically and mentally.

Need support creating a plan that works for you? I’m here to help. As a nutrition coach, I work one-on-one with clients to build sustainable routines around food, fitness, and daily habits. Book now to schedule a free intro call!