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

I know I keep posting food lately, but nourishing well is an essential part of the refinement process. What you put in y...
06/17/2026

I know I keep posting food lately, but nourishing well is an essential part of the refinement process. What you put in your body can have a huge impact on energy, immunity, and overall how you feel and show up.

That’s why eating mindfully is part of the daily rituals. I can’t stress enough the importance of putting good food into your body.

This week I meal prepped some things because I’ve been slacking big time on figuring out dinners and lunches. 😳

This high protein chicken salad is one of my favorite things to make ahead and eat throughout the week.

Today I put it on a slice of homemade sourdough and topped it with some pea and arugula micro greens. I was feeling the need for some added carbs and fermented bread from the freezer was the perfect addition.

Quick hot tip: Did you know that freezing your bread not only makes it last longer, and keeps it from drying out, but it also makes it a resistant starch. This means your body processes the carbs more slowly and you get less of a glycemic load.

You can do this with rice and potatoes too! If you just chill them before you eat them you don’t get the same blood sugar spikes and you also get better prebiotic benefits.

I love when you can take a food that already has great benefits, and optimize it even more!

To make this high protein chicken salad, I boil and shred chicken breasts. Then I mix it with Greek yogurt (probiotic and more protein benefits). I add in fruit and celery (fiber and complex carbs). This weeks fruit was grapes, but sometimes I use apples. Add some nuts for fat. Again, the type varies. This week was sliced almonds but I also like pecans (splurge) or walnuts.

Then I add fresh squeezed lemon juice, garlic powder, Redmond Real Salt | Unrefined Sea Salt salt, pepper, and lots of dill.

TBH, I don’t measure. I just go with what feels right on this one.

I’m generous with the Greek yogurt because no one likes dry chicken salad. 😁

It’s an awesome make ahead meal and I usually eat it by itself, not in sandwich form, and it’s delish either way!

Give it a try and let me know what you think! 🤍

Remember how I asked about suggestions on how to use my whey from cottage cheese? Well, apparently it is an awesome subs...
06/16/2026

Remember how I asked about suggestions on how to use my whey from cottage cheese?

Well, apparently it is an awesome substitute for water in your sourdough loaves.

It turned out beautifully and I didn’t waste that liquid gold.

Now for the taste test. 🤤

I don’t think I can ever bring myself to buy grocery store cottage cheese again. Homemade is easy.Homemade tastes better...
06/10/2026

I don’t think I can ever bring myself to buy grocery store cottage cheese again.

Homemade is easy.
Homemade tastes better.
Homemade allows me to optimize it with better ingredients and no junk.

I remember when I used to subscribe to the “if it fits your macros mindset”. I still ate well and tried to choose good ingredients for myself, but I’d constantly tell clients, “if you can make it fit in your macros, you can eat it. You want donuts every day? Make it fit your macros and you’re all good!”

What a detriment to them! 🤦🏼‍♀️

As a teacher and coach I should have been explaining why they should choose better. Especially since I wasn’t living that way. The why, for me personally, always boils down to the fact that we only get one body.

Why would we put garbage fuel in it and expect it to give us the best output? Fuel well, feel well.

Macros are great, and teaching macros is important and relevant, but even more valuable is teaching people to eat well.

We are given great food from the earth so why would we choose the grown in a lab, highly refined, overly processed, chemical laden options?

And remember, it’s not about perfection. And it’s not about always sacrificing or suffering. When you seek to be your best, you live the standards that keep you feeling optimal in mind, body and soul. It’s a standard not a sacrifice.

Lemme know if you’d like to try your hand at homemade cottage cheese.

I’d be happy to share! 🤍

Also, I’m trying to figure out the best way to use all of the amazing protein rich whey left behind, so if anyone has recommendations drop them in the comments. 😁

I’ve had a few people ask whether the Refinement Rituals workbook will be available digitally.While I like the convenien...
06/09/2026

I’ve had a few people ask whether the Refinement Rituals workbook will be available digitally.

While I like the convenience of digital products as much as the next person the answer for Refinement Rituals is no.

Let me explain…

I actually made the daily rituals available digitally initially, as a PDF. I would go into my iPad and still write on it through my Good Notes app.

But I found that I more easily became distracted. I would go to open my Good Notes and see notifications or get a push notification and I would get distracted. Sometimes I would even close my iPad forgetting about Refinement Rituals all together and then realize I didn’t accomplish the thing I set out to do because of the distractions. I blame perimenopause and a touch of ADD on my forgetful, easily distracted brain. I kinda think the ADD has come with perimenopause which is lovely. 🙄😂

The choice to make it a hard copy workbook that requires you to write was actually very intentional.

Refinement Rituals are meant to be quick reflections of the day ahead and an evening recap.

It doesn’t require a lot of time but for those few minutes I want you to have your mind, body and soul fully present. I want you to think about what you are writing.
To envision it.
To feel it.

Also, there is something about putting pen to paper that just makes it stick in your consciousness a bit more.

I keep a prayer journal for this same reason. Writing my prayers out keeps me focused, present, and intentional in my words.

I’ll tell you too, when I write things out, like my priorities or gratitudes, I can see them in my minds eye for the remainder of the day. Forming the letters as you write helps you focus and the focus helps with memory retention.

So as you go through your daily rituals, put your phone aside. Be present and thoughtful for just a few minutes at the beginning of your day, and a few minutes at the end of your day. I can promise it makes such a difference. 🤍

If you want to grab your own copy of Refinement Rituals, visit the link in my bio or head over to Amazon.

Grateful for you. 🙏🏻

I just learned about products. Redmond has all things salt, seasoning salt, electrolytes and even protein. I’ve been u...
06/08/2026

I just learned about products.

Redmond has all things salt, seasoning salt, electrolytes and even protein.

I’ve been using other electrolytes for a long time. I sweat a lot between sauna, Jiu Jitsu, and workouts and staying well hydrated is so important for brain function, performance,energy and more.

I only recently learned about Redmond products. They sent some to .official and I to try.

You know the first thing I did was look at the ingredients and started my research and from everything I see and taste, they are legit.

Their salt is mined in UT from a mine that was discovered on a family farm back in the 50’s. Their products are all minimally processed and use organic herbs and ingredients. There’s no garbage. All clean, simple ingredients, including the protein.

The salt contains 60+ trace minerals.

The electrolytes have awesome flavors and contain no sugar.

The seasoning salt is amazing. We had some on our steak last night.

I highly recommend them and am making the switch from my previous electrolytes to Re-Lyte. Go check them out!

Also, welcome back to the regular healthy things posts. 🤍😁

This isn’t a typical here’s a healthy meal post from me.😂I woke up feeling under the weather today so it’s Malt O’ Meal ...
06/05/2026

This isn’t a typical here’s a healthy meal post from me.😂

I woke up feeling under the weather today so it’s Malt O’ Meal for dinner tonight.

I’m curious, did anyone else grow up on Malt-O-Meal?

My mom would make it from time to time and now as an adult whenever I don’t feel great I want Malt-O-Meal. I think it’s a comfort thing. 🤷🏼‍♀️

It’s odd.

Do you have any foods you only want to eat when sick?

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. 🤍

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