Refined Body and Soul

Refined Body and Soul Helping you to Refine Your Shine and be who you are meant to be through creating healthy habits for

06/03/2026

Most days I feel like I’ve really got things together. 🤍

Other days I mange to trip, spill my coffee, and pull a hamstring.

Then bend over forgetting my water is tucked between the crook of my elbow and spill that too. 🥴

Today my ducks are not in a row.

Today I’m a hot mess. 🤪😂

This is real life. 🤷🏼‍♀️

Thank goodness for tomorrow. 😁

06/03/2026

IMO…

Here is how to live your best life:

🙏🏻 Pray often
🥋 Jiu Jitsu (or just move your body but Jiu Jitsu is awesome 😁)
💻 Work hard
✨ Create
💕 Do kind things for others
🙂 Be grateful always

What would you add? 🤍

06/01/2026

It’s summer and the start of a new month.

June is my favorite.

The days are long.

School is out so life feels a bit more chill.

But sometimes with that schedules get wonky.

I get into a groove during the school year then suddenly, the kiddo is home. He might need a bit more from me (although that’s becoming less of the case the older he gets) and I can feel a discombobulated in my day.

On this first day of June, I challenge you to think about what you are still going to make time for to ensure you are taking care of you. Your non-negotiable. You can have more than one but if even one sounds overwhelming, start there.

For me, it’s quiet time for reading, reflection, and prayer early in the morning before everyone is up and the day really gets underway. Even during the summer this time is so valuable. It sets the tone for my entire day.

Whatever it is don’t lose sight of your own refinement. Just because the regular routine is disrupted, it doesn’t mean your goals need to be put on hold.

Make a plan for this month and stay the course. Share one of the our non-negotiables in June.

Also, I’m cherishing these moments with my teen. He doesn’t always walk with me but I love when he does. ❤️

05/29/2026

Imposter syndrome???

Me too. 🤪

It’s been REAL lately. It feels so vulnerable to create something and put it out for the world.

When those “who does she think she is?” thoughts creep in, here’s what I do:
I acknowledge them
I show my self proof of why I’m qualified
I ask “why not me?”

Am I perfect at it. Rarely…

I spent too long letting the fear of what people might think or say, or the doubt of whether I could actually do something, keep me from things.

I’ve realized that if I’m showing up exactly as who I am, clearly, I’m not an imposter. I’m more of an imposter when I’m holding back, or putting filters on things.

I encourage you, live fully you in everything you do. If you know who you are meant to be, you’re striving to become better, and your actions align with your core values, you can tell the imposter syndrome to take a hike. 🤍

05/27/2026

One of my favorite parts of the Refinement Rituals Workbook is the first exercise where you envision you at your best.

If you haven’t ever taken time for visualization I encourage you to do this!! It’s so powerful.

Once you see your best self in your minds eye you will establish your core values. These are the values you stand firm in. They are a part of your identity.

Really articulating my own personal core values has been a game changer. It serves as a compass when faced with hard decisions.

The final step in the exercise is to identify the standards that you live by to be your best. These standards are the daily actions you take that are in alignment with your values and the highest version of you.

You don’t need a workbook to go through this exercise. You can totally do it on your own!

But if you do it without the workbook as your guide, be sure to write it down and revisit it often. This alone will take you out of the automatic systems you unknowingly created and bring awareness and intention to the way you move through your day.

If you do want support in the refinement process, you can grab a copy of the Refinement Rituals workbook on Amazon or by clicking the link in my bio. 🤍

When your brother says he needs help lifting heavy things so he asks his big sister. Not his brother in law. Not his nep...
05/24/2026

When your brother says he needs help lifting heavy things so he asks his big sister.

Not his brother in law. Not his nephew but me.

And I say, “I’ll be there! We’ve got this.”

One of my daily gratitudes is for my health and strength. I know any of that could change in an instant but I’m always grateful when I wake up and go to sleep knowing I have these things today.

To me being strong is a life skill. It’s a non-negotiable. I strive to be able to do all of the things I want and love to do for as long as I possibly can.

I want to set an example of hard work, consistency, and discipline to my son. I want to build confidence in my own resiliency.

So I choose to do the things daily that build this life skill 💪🏼

05/21/2026

Why do I like this word refinement so much?

It’s even on my license plates.

It’s really the process that resonates. Think about how gold is refined…through fire. Diamonds? From pressure. And stones? Through tumbling and polishing.

Life constantly gives us opportunities to refine.

A friend talked yesterday about how tough life circumstances can harden us and make us bitter or we can choose to become better.

Refinement is the choice for better through daily practice.

There is no final destination. It’s a lifelong journey.

And it’s certainly not about the pursuit of perfection but getting a bit closer to the highest version of you. To reveal your light and brilliance.

If you want guidance using the tools that I know to be tried and true, then pick up the Refinement Rituals Workbook. It will guide you through your first 12 weeks of transformation.

The link is in my bio. ❤️

I’m rooting for you!

One of the easiest, healthiest, and most delicious breakfast hacks is Chia Seed Pudding. To make a single serving combin...
05/20/2026

One of the easiest, healthiest, and most delicious breakfast hacks is Chia Seed Pudding.

To make a single serving combine:
1/4 C Chia Seeds
Mix 1 scoop of protein powder of your choice and 1 C water

Add protein and chia seeds to a jar and shake well. Put it in the fridge and it will naturally thicken as the chia seeds absorb the protein liquid.

I make several jars at a time and we eat them, topped with berries or fruit, all through the week.

Today was peaches. You know when you are walking through the grocery store and the fruit you walk by is so fragrant so you know it’s gonna be good??? That was these peaches. Divine!!! 🤤

Chia seeds are small but mighty. They have so many incredible benefits including:

✨Being a complete protein source and one of the higher forms of plant based protein. 1/4 C contains about 5 g of protein. Paired with the protein it’s mixed with, you are likely getting around 30g of protein in this breakfast.
✨They contain all of your macronutrients
✨You feel fuller for longer
✨They are high in fiber (1/4 C contains nearly half of your daily recommended fiber)
✨They are rich in antioxidants
✨They are packed with Omega-3’s which help with cardiovascular health
✨They contain helpful micronutrients like magnesium and calcium

I’m all for maximizing nutrients and benefits through my food and these will do it!! Give it a try and let me know what you think. ❤️

The daily rituals in the Refinement Rituals Workbook include listing what you’re grateful for. You’ll find it twice in o...
05/20/2026

The daily rituals in the Refinement Rituals Workbook include listing what you’re grateful for.

You’ll find it twice in one day.

First, under your Morning Mindfulness and again under your Evening Reflections.

It’s not a mistake or oversight.

This was fully intentional. When you think about the things you are grateful for you are literally rewriting your brain. You reduce stress, anxiety, and fear, and you invite in feelings of joy, appreciation, and love.

So why wouldn’t you bookend your days with gratitude? 🙏🏻

05/13/2026

Refined Body & Soul started after years of coaching and training.

I would help people achieve some incredible transformations and I loved it!

But I saw that sometimes after the goals were met physically they were still dissatisfied or they would revert back to old patterns and habits.

I realized that without the alignment of the mindset and soul the physical transformation wouldn’t stick or wasn’t as satisfying.

I wanted Refined Body & Soul to be more than just a training program. I wanted it to be a holistic transformation that impacted every facet of life. I wanted it to be a lifelong process of uncovering the beauty and light that is you.

I sketched out the standards I had found that helped keep my mind strong, my body healthy, and my soul grounded. The things that keep me refining into a better version of me.

Those standards became daily rituals and I’ve complied them into a 12 week transformation workbook to share with whoever else might be seeking alignment and refinement.

I do the rituals daily and invite you to do the same.

If you would like guidance you can grab a copy of your own Refinement Rituals Workbook from Amazon.

Check out the link in my bio for direct access. I’m right alongside you in this journey. ♥️

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195 S Wooddale Ave
Eagle, ID
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