Mind Body With Soul

10/16/2026

✨ My NEW/OLD Favorite Health Hack! 🦋💦☕✨

Okay, friends…remember my Wellness Wednesday CONFESSION about how I’ve been slacking on my hydration? 😅

Well, I decided to put my BIG GIRL PANTS ON and actually DO something about it! 😂🙌🏼

& let me tell you…

THIS SIMPLE HABIT HAS LITERALLY GIVEN ME LIFE!! 💦❤️

What’s my secret?

Drinking ONE 16.9 oz bottle of WATER BEFORE my morning coffee! ☕💧

YUP! That’s IT!

No fancy supplements. No complicated routine. Just WATER before COFFEE!

& the difference I’ve been noticing?! 👀

🦋 More ENERGY throughout my day
🦋 LESS brain fog & better focus
🦋 My skin is looking BETTER
🦋 I’m feeling LESS puffy & inflamed
🦋 I’m feeling more like MYSELF again
🦋 I’ve even noticed the SCALE moving in the right direction! 🙌🏼

& here’s the CRAZY part…

I HAVEN’T CHANGED ANYTHING ELSE! 🤯

Now, I’m not saying drinking water is some magical weight-loss solution or that it explains every improvement I’ve noticed

But I AM saying that prioritizing my hydration has made a noticeable difference in how I FEEL! ❤️

& this reminds me of something I tell my clients ALL THE TIME…

Sometimes the SIMPLEST habits are the ones we’ve been overlooking!

You don’t always need to overhaul your entire lifestyle to start making progress

Sometimes you just need to get back to the BASICS!

💧 Drink your water
🥚 Nourish your body
🚶🏻‍♀️ Move a little more
😴 Prioritize your rest
🦋 REPEAT consistently!

& YES, I’m still enjoying my morning coffee! 😂☕

I’m just making sure my body gets some WATER first!

This is your reminder that you don’t have to START OVER. You just have to START taking care of yourself again! ❤️

✨ Who’s joining me for the WATER BEFORE COFFEE CHALLENGE? 💦☕

👇🏼 Comment “WATER FIRST” if you’re committing to drinking a bottle of water before your morning coffee for the next 7 days!

Let’s check in and see how we FEEL! 🙌🏼🦋❤️

10/16/2026

Wild!

"Many parents, especially those with younger children, do not realize how dangerous [these snacks] are for the teeth." Read more: https://www.buzzfeed.com/emilylaurence/cheese-snacks-cavities-dentist-avoid?ref=bffbbuzzfeed&utm_source=dynamic&utm_campaign=bffbbuzzfeed&d_id=12485201

10/15/2026

✨ Your Health Is an INVESTMENT, Not an Expense! 🦋❤️✨

“If you think wellness is expensive, try illness.” 👀

WOW! That statement really makes you THINK!

After everything I’ve experienced throughout my health journey, I can tell you one thing…

I would rather INVEST in my health today than continue putting it on the back burner! 🙌🏼

& I’m not just talking about money!

I’m talking about investing your TIME, ENERGY & EFFORT into the little things that make a BIG difference

🦋 Nourishing your body w/ real, wholesome foods
🦋 Making time to MOVE your body
🦋 Prioritizing sleep & hydration
🦋 Managing stress & protecting your peace
🦋 Building habits you can actually SUSTAIN

After two twin pregnancies, major weight loss, health challenges & years of learning what works for MY body, I’ve realized something…

Taking care of yourself isn’t selfish. It’s STEWARDSHIP! 🙏🏼❤️

& here’s the BEST part…

Healthy living doesn’t have to be EXPENSIVE!

You don’t need every supplement, the fanciest gym membership or a pantry full of specialty products

You need to START w/ what you have, where you are, & build from there!

Because while healthy habits can’t prevent every illness, they CAN help support your health, strength & quality of life.

Your future self deserves the effort you’re willing to make TODAY! 🦋

✨ LET’S TALK: What’s ONE thing you’re willing to invest more in for your health - TIME, NUTRITION, MOVEMENT, SLEEP or CONSISTENCY? 👇🏼

& if you’re tired of trying to figure it all out alone, DM me “WELLNESS” & let’s talk about how I can help you build a healthier lifestyle that LASTS! ❤️

10/14/2026

✨ I Have a CONFESSION to Make! 🦋💦✨

Okay, friends…time for a little REAL TALK! 😅

You know how I’m always encouraging you to nourish your body, build healthy habits & stay consistent?

Well…I’ve been SLACKING in one area, & it’s SHOWING! 👀

HYDRATION!! 💧

Yup! I’ve been drinking WAY too much caffeine & NOT nearly enough water! ☕🤦🏻‍♀️

& lately, I’ve been feeling it…

🦋 Lethargic & lacking energy
🦋 Brain fog & difficulty concentrating
🦋 Feeling sluggish throughout the day
🦋 Just not feeling like MYSELF!

Could dehydration be contributing? ABSOLUTELY! & while other things can cause these symptoms too, I KNOW I haven’t been giving hydration the attention it deserves

Here’s the thing…

KNOWING what to do & actually DOING it are TWO different things! 👏🏼

Even as a health coach, I have areas where I need to practice what I preach!

So it’s time for me to PUT MY BIG GIRL PANTS ON 😂, stop making excuses & prioritize what my body NEEDS!

💧 Water BEFORE another cup of coffee
💧 Keep my water bottle filled & w/in reach
💧 Set reminders if I need them
💧 Make hydration a DAILY habit, not an afterthought

Because taking care of ourselves isn’t always about making BIG changes

Sometimes it’s about getting back to the BASICS we’ve been neglecting ❤️

& remember what we’ve been talking about all week?

Give yourself GRACE, but don’t use grace as an excuse to avoid making changes! 🙌🏼

I’m not starting over. I’m simply making my NEXT healthy choice! 🦋

✨ Be honest w/ me…how’s YOUR hydration been lately? 👀💦

👇🏼 Comment 💧 WATER if you need to step up your hydration game too!

Let’s hold each other accountable & get those water bottles filled! 😂🙌🏼❤️

10/14/2026

✨ Your Health Journey Should Include FUN Too! 🦋🎃✨

We’ve been talking about renewing our minds, giving ourselves grace & building healthy habits that LAST

But here’s something I want to remind you of today…

LIVING A HEALTHY LIFE DOESN’T MEAN FORGETTING TO LIVE! ❤️

Sometimes the healthiest thing you can do is step away from your to-do list, put down your phone & make MEMORIES with the people you love! 🥹

That’s exactly what we did!

🎃 Picked out our pumpkins
🎃 Carved some fun Nightmare Before Christmas characters w/ help from the kiddos
🍕 Made homemade cauliflower crust pizzas for the family
🎃 Even the babies got involved, helping me sort through pumpkin seeds so we could bake them!

Was it messy? YES! 😂
Was it chaotic w/ four kiddos? ABSOLUTELY!
Was it worth it? EVERY SECOND! ❤️

& THIS is what I mean when I talk about creating a sustainable, healthy lifestyle

It’s not JUST about what you’re eating or how much you’re exercising

🦋 It’s about making time for family & friends
🦋 It’s about laughing & creating memories
🦋 It’s about finding joy in the little moments
🦋 It’s about showing our children that healthy living can be FUN!

My TIP this Tuesday? SCHEDULE THE FUN! 🙌🏼

Don’t wait until everything on your to-do list is finished, because let’s face it…that list NEVER ends! 😂

Plan a family activity, call a friend, have a game night or get creative in the kitchen

You can nourish your BODY while also nourishing your MIND & SOUL! 🦋❤️

& remember, these are the moments our kiddos will remember…not whether everything was perfectly planned

✨ What’s ONE fun activity you’re planning w/ your family or friends this week?

👇🏼 Tell me below! & BONUS QUESTION: Are you team PUMPKIN CARVING 🎃 or PUMPKIN PAINTING 🎨?

10/14/2026

I hope this is true & it sticks

🥹🙌🏼

In an impactful move toward cleaner ingredients, In-N-Out Burger has overhauled its menu by swapping out artificial additives for natural alternatives. The fast-food chain has replaced Yellow 5 with turmeric, substituted high-fructose corn syrup with real sugar, transitioned from synthetic Red 40 and Red 3 to beta carotene and vegetable juice, and upgraded its iodized salt packets to premium sea salt. This shift reflects a growing fast-casual trend toward transparency, proving that iconic flavor profiles can be maintained—and even elevated—by ditching chemical preservatives and artificial colorings in favor of wholesome, recognizable ingredients.

The health benefits of these ingredient swaps center on reducing synthetic chemicals, lowering the risk of metabolic disruption, and providing cleaner, more natural compounds. Swapping highly processed additives for plant-derived alternatives offers several distinct advantages for your body—check out the comments section for these 🙌🏻

10/12/2026

✨ Stop Believing the LIES & Start Walking in TRUTH! 🦋💪🏼✨

Yesterday, for Soulful Sunday, we talked about Matthew 15:11 & how sometimes the biggest struggle isn’t the FOOD on our plates…but the LIES we feed our MINDS! ❤️

So as we begin this new week, I want to remind you of something…

GOD IS GOOD, and His grace is greater than yesterday’s mistakes! 🙏🏼

Maybe you overindulged this weekend.
Maybe you skipped your workouts.
Maybe you’ve been telling yourself you’ll NEVER get it right

But guess what?

YOU ARE NOT YOUR LAST CHOICE! 🙌🏼

Don’t let one difficult moment turn into an entire week of giving up!

🦋 Replace “I failed” with “I’m learning.”
🦋 Replace “I have no discipline” w/ “I’m building consistency.”
🦋 Replace “I’ll start over Monday” w/ “My NEXT choice matters.”
🦋 Replace “I can’t do this” w/ “/ God’s help, I CAN keep going!”

Philippians 4:13 reminds us, “I can do all things through Christ who strengthens me.”

You don’t need a PERFECT week to make progress.

You need a willing heart, a renewed mindset & the courage to keep showing up! ❤️

So this week, nourish your body, speak LIFE over yourself, move w/ purpose & remember that God isn’t finished with you yet! 🙏🏼🦋

Small steps. Strong faith. Consistent choices.

You’ve got this, and GOD’S GOT YOU! 💪🏼❤️

✨ What’s ONE negative thought you’re replacing w/ TRUTH this week?

👇🏼 Comment “I CAN” if you’re choosing FAITH over fear, GRACE over guilt & PROGRESS over perfection! 🙌🏼🦋

10/12/2026

✨ Is It the FOOD…or the LIES We Believe? 🦋🙏🏼✨

“Not what goes into the mouth defiles a man; but what comes out of the mouth, this defiles a man.” - Matthew 15:11

WOW! This verse got me thinking about our relationship w/ food & how we speak to ourselves ❤️

Sometimes food can be DECEPTIVE! 👀

That sugary treat promises comfort.
That bag of chips promises satisfaction.
That quick snack promises to make everything better.

But sometimes what we’re really craving isn’t food…it’s REST, COMFORT or PEACE.

& sometimes the biggest struggle isn’t what’s on our plate…it’s the LIES we’ve been feeding our MINDS!

🦋 “I already messed up, so why bother?”
🦋 “I have no self-control.”
🦋 “I’ll never change.”
🦋 “I’ll just start over Monday.”

Sound familiar? 😅

Jesus reminds us in Matthew 15:11 that what comes from our hearts matters more than what enters our mouths 🙏🏼

& that makes me ask myself…

Am I nourishing my body while tearing myself down with my thoughts?

Food isn’t a measure of our worth. One choice doesn’t define our journey.

Taking care of the body God gave us means nourishing our bodies, renewing our MINDS & guarding our HEARTS ❤️

✨ What’s ONE lie about food, your body or your health journey that you’re ready to STOP believing? 👇🏼

Let’s replace those lies w/ TRUTH, GRACE & healthier habits! 🙏🏼🦋

10/09/2026

✨ 7 Years of Learning How to STAY on Track 🦋❤️✨

All week we’ve been talking about NOURISHING our bodies instead of running on empty, making healthy choices easier & creating habits we can actually follow through on 🙌🏼

& today I want to share WHY this means so much to me…

Because these are the very habits that have helped me stay on my health journey for the past 7 YEARS! 🥹❤️

Through TWO twin pregnancies. 🤰🏻🤰🏻
Through postpartum recovery.
Through hormonal changes, sleepless nights & health challenges.
Through raising FOUR kiddos, working, coaching & LIFE! 😂

Has it always been easy? ABSOLUTELY NOT!

Have I always stayed perfectly on plan? NOPE!

But here’s the difference between the OLD me & the woman I am today…

I learned how to keep going instead of constantly starting over. 🦋

🦋 I prioritize protein & nourishing meals
🦋 I prepare ahead when I can
🦋 I make room for healthy habits in busy seasons
🦋 I give myself grace when life doesn’t go as planned
🦋 I get right back to my next healthy choice

These habits didn’t make my journey perfect. They made it SUSTAINABLE!! ❤️

& THAT is the transformation I’m most proud of!

Not just the pounds I’ve lost or the changes in my body…but the fact that after everything my body has been through, I’m STILL HERE. STILL GROWING. STILL GOING!! 💪🏼

Because real transformation isn’t about how quickly you reach your goal

It’s about building a lifestyle you can keep living, even when life changes 🙏🏼🦋

✨ What’s ONE healthy habit that has helped you stay on track - or one you want to start building TODAY?

👇🏼 Share it below! Let’s encourage each other to STOP STARTING OVER & START KEEPING GOING! ❤️