Root & Rise

Root & Rise I help young women create sustainable habits so they end the binge and restrict cycle, build strengt

A new program for Root & Rise members goes live today, but I’m not doing it. Here’s the backstory. 

I can’t remember th...
04/01/2025

A new program for Root & Rise members goes live today, but I’m not doing it.

Here’s the backstory. 

I can’t remember the last time I took any intentional time away from strength training.

Since I dove into learning proper training methods, techniques, science and programming back in 2019, I haven’t looked back.

Showing up and challenging myself in the gym has been a staple. A constant. Something I could rely on to give me energy and build my confidence and make me feel good in my body, even if I was struggling with that at the time.

Strength training has been my biggest teacher to go up against myself, aim to get better and stronger every day, be in it for the long term, and commit to things that truly served myself and my health.

It has helped me build a healthy relationship with movement, develop a growth mindset, more self awareness, and learn to love and appreciate my body at every stage and size.

But right now, I need a change.

My cortisol is scary low, I’m tired and stressed and frequently feel overwhelmed and stressed, and I need to give my body a break from as many stressors as I can, even if I don’t necessarily feel the negative impacts of them.

For the next month, I’m taking a break from strength training. I’m eliminating nearly all added sugar from my diet (except for very occasional treats). I’m limiting alcohol to only one weekend that I’m at a bachelorette party. I’m removing caffeine. And I’m only moderately walking to make sure that I’m not doing too much movement on a daily basis.

I promise I’m not just removing things, though!

I’m also prioritizing morning meditations, walks, and journaling. I’m adding in more pilates and yoga. I’m eating foods that help raise my yin energy (because surprise surprise, according to my acupuncturist, my qi is all out of whack, too).

This week’s newsletter also covers this! To make sure you never miss another issue, head to the link in my bio to sign up and get relatable stories, insights and tips that will help you feel like your strongest, most confident self, straight to your inbox every week.

If you’re wondering how you can stay track on vacation or be healthy on vacation or if you’re trying not to binge over t...
03/25/2025

If you’re wondering how you can stay track on vacation or be healthy on vacation or if you’re trying not to binge over the weekends or even stop yo-yo dieting, these tips are for you.

I’m breaking this down even further in this week’s newsletter, so head to my 🔗 in bio or to rootandrise.co/signup to get it!

Want to stay full, build muscle, fuel your metabolism, and reduce cravings—without eating boring, bland meals?The key to...
03/17/2025

Want to stay full, build muscle, fuel your metabolism, and reduce cravings—without eating boring, bland meals?

The key to feeling your best and building a body and a life you’re proud of isn’t by restricting yourself or by doing fad diets or other crazy things (like only eating protein and greens, which I’ve done before) —it’s by nourishing your body with filling, yummy, colorful, nutrient dense meals.

That means:
✅ ~30g protein per meal (0.7-1g per pound of body weight daily) to build & maintain muscle
✅ Healthy fats for satiety and hormone + brain health
✅ Fiber + veggies to support digestion, blood sugar, and help you feel full for longer
✅ Meals you actually enjoy so you can be consistent and create a lifestyle you can keep forever

Here’s what I’m meal prepping this week to check all those boxes:

🍳 Breakfast: Scrambled eggs with spinach & avocado + homemade sourdough English muffins—because I looooove sourdough and food should be enjoyable too.

🥦 Lunch: Cauliflower fried rice bowls with broccoli & chicken for a high-protein, fiber-filled, nutrient-dense meal that keeps me full.

🥩 Dinner: Slow-cooked tri-tip with baked sweet potatoes & carrots + an artichoke salad—balancing protein, carbs, and micronutrients for recovery & energy.

🥤 Snacks: Protein shakes/ smoothies and fresh fruit for an easy way to hit my protein goals without overthinking it.

Again, this isn’t about being restrictive or following a diet, because I add room to get coffee and food out each week as well —it’s about fueling my body in a way that feels good, supports my goals and is ultimately something I can do forever.

If you’ve been struggling with cravings, low energy, or inconsistency, try prioritizing protein, fat, fiber, and real, satisfying food AND prepping your food for the week each Sunday.

It changes everything.

What’s on your meal prep list this week? 👇

A full day of eating as a sustainable fitness coach who prioritizes balance and enjoyment, AND who only had a few things...
03/15/2025

A full day of eating as a sustainable fitness coach who prioritizes balance and enjoyment, AND who only had a few things meal prepped and some random ingredients in the fridge and freezer to work with.

Lots of filling, nutritious meals here that I really enjoy eating, which is just how I like it.

I didn’t necessarily plan to use the avocado and apple in this way, but I did bring them along with me so that I could h...
03/12/2025

I didn’t necessarily plan to use the avocado and apple in this way, but I did bring them along with me so that I could have a better-for-you snack or lunch than other expensive airport options that always leave me hungry and unsatisfied.

But when you pair these with a grab and go snack from Starbucks (yes, still a very imperfect choice), you can make a little meal that will fill you up way more than the Starbucks purchase alone.

It may seem small and silly, but the more you can make little, smart, better-for-you choices like this, the more you can build self trust, confidence, and a healthy lifestyle you can finally keep.

Daily breakfast as of late - waves, views and sausage & veggie egg scramble with 30g of protein 😂For real though, I’ve b...
03/11/2025

Daily breakfast as of late - waves, views and sausage & veggie egg scramble with 30g of protein 😂

For real though, I’ve been making this same breakfast while camping every single day and it’s kept me full for hourssss while also ensuring I’m starting the day feeling good, and giving me momentum to continue to make positive decisions throughout the day.

Start by sautéing onion, zucchini & mushrooms, then add in 2-3 eggs and 1-2 chicken sausages depending on your hunger levels, the ingredients you’re using and the type of chicken sausages you have on hand.

Chicken sausages can have 10-18ish grams of protein each, so be sure to read your labels! My fave lately have been blinsky’s or ones without casing.

If you’re struggling with binging, mindless snacking, overeating, etc. - try starting your day with 30g protein and see how that improves everything!!

You CAN feel strong and confident and comfortable in your skin and be sure of who you are while also maintaining your so...
03/03/2025

You CAN feel strong and confident and comfortable in your skin and be sure of who you are while also maintaining your social life and while eating your favorite foods.

It’s a give and take, an ebb of flow, of making decisions that support your best, happiest, highest self and also living life and enjoying all the goodness around you.

Finding and living in balance really is an eternal pursuit, one that changes with each day and season of life.

But if you keep going, keep showing up on days you don’t want to, keep making hard decisions, keep growing and healing and taking the time to enjoy things around you, you will find it too.

Manifesting more weekends just like this because there’s not a whole lot I’d rather be doing than going to wellness even...
02/24/2025

Manifesting more weekends just like this because there’s not a whole lot I’d rather be doing than going to wellness events, moving my body, spending time outside, eating nourishing, yummy food, planning workouts for root & rise members, cooking, journaling, reading, watching White Lotus, and going to bed no later than 10pm.

If you’re feeling stuck and like you’re starting from square one every Monday (or maybe you’re feeling even more behind and disappointed in yourself), look at how you spend your time on the weekends.

Start removing the things that aren’t aligned with the person you want to be, and how you want to feel, and you’ll start to remove some of those feelings. Promise.

You’ll stop falling off track and you’ll stop resenting yourself when you decide to show up imperfectly, again and again...
02/05/2025

You’ll stop falling off track and you’ll stop resenting yourself when you decide to show up imperfectly, again and again and again and again.

And when the time it takes for you to act like the person you want to be becomes shorter.

Traveling? Great, go for a walk or do 20 push ups and some air squats, or find a class to hit in your area.

Over eat? Great, accept it and make the next decision a positive one that supports the person you want to be.

Having a bad body image day? Great, everybody has them. Take a deep breath, express gratitude for qualities you love about yourself, then take one small action to reaffirm those actions (journal, meditate, put on a cute outfit, do something that makes you feel proud).

Taking action (this comes first) & then minimizing the time between unaligned behavior and aligned behavior — these are the secrets to success.

These are the (very simple, unglamorous) things that will build your confidence & set you free.

Today’s workout was Pilates while I’m visiting and it wasn’t any less important or impactful because it was 1. A great workout, 2. It helped me stay consistent, and 3. I was acting as the person I want to be.

Consistency will always win, and so can you 💕✨

I almost skipped dinner tonight.After a looooong day of travel, a cancelled flight, and an unexpected hotel stay in SFO,...
02/03/2025

I almost skipped dinner tonight.

After a looooong day of travel, a cancelled flight, and an unexpected hotel stay in SFO, I finally found myself in my room at 10 p.m., hungry and tired.

A little voice (the one that’s quieted down these days but still pops in most days) told me not to eat because it was late, because I didn’t do a whole lot today besides sit on airplanes (three so far 🥲).

But then I decided to think about the person that I want to be in the decisions that that person would make.

I told myself:

That person would eat when she was hungry, even if it was before bed because she deserves to eat and nourish her body.

That person would eat when she was hungry and she’d also trust herself to make a decision that would positively impact her health instead of binging on sweets or snacks in times of stress (exactly like was tempted to do tonight).

That person would eat when she was hungry and tune out the noise that tells you that eating before bed will store that meal as fat (not true).

And so I did all of those things — I ordered a salad and ate in my robe in this bed that I am tooooo grateful to be in right now.

I made these decisions because I want to build positive ways of thinking and doing that support the person I want to be.

And because these decisions will ultimately help me make more positive decisions moving forward (not the snowball of negative effects from restricting myself).

The next time you’re faced with a similar situation, how can you make a decision that will support the person you want to be??

Some of the things I ate today as a fitness coach who prioritizes balance (who also went skiing, on a trip in Austria, w...
12/28/2024

Some of the things I ate today as a fitness coach who prioritizes balance (who also went skiing, on a trip in Austria, while living a healthy, sustainable lifestyle that I can actually keep).

I prioritized protein and veggies at breakfast (not pictured), had a chairlift pastry and a cappuccino with a panoramic view, snacked on a protein bar and some pizza and finished the night with Nepalese food.

It was all delish and so enjoyable and all even better because I listened to my hunger cues, stayed hydrated, minimized snacking, stopped eating when I was full, and didn’t feel guilty for one second throughout it all.

I stayed true to myself by making decisions I was proud of, but I also indulged and ate sugar and ate nearly all of my food out (besides the protein bar lol).

But I know that how I showed up today gives me more momentum to keep making better decisions in the days to come.

When you work to heal your disordered eating patterns and remove guilt and shame from eating foods you enjoy (or have when you travel) you can make better decisions and build positive feelings and forward motion.

Guilt and shame only keep you stuck.

It’s a journey and a process, so keep going and keep trying to tell and show yourself that you can and will be better. I believe in you 💕

Do you struggle with self control around food??I did (and still do) so read to the end and DM me if you need someone to ...
12/27/2024

Do you struggle with self control around food??

I did (and still do) so read to the end and DM me if you need someone to chat with about this. I’m here to support you 💕

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