Change By Challenge

Change By Challenge I work with women who struggle with uncertainty reclaim their confidence I am so excited you are visiting my page.

I work as a health and life coach as well as a nutrition specialist and personal trainer. My life's mission is to help people enhance their relationship with their body and mind. I believe in a different approach to reach your health, fitness and life goals. I don’t just focus on your body, I focus on the connection between your body and your mind. I help you find the inspiration that will ignite

your motivation to find the balanced and empowering life you desire. If you are tired of not getting results and you are done stressing over what to do next, sign up for a FREE coaching call. I guarantee you will walk away feeling empowered.
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Change by Challenge isn’t just a service, it’s a way to transform your life. It creates a bridge between who you are and who you want to be.

06/18/2026

✨ Thursday Thoughts ✨

This one might not be your favorite, but it just might be the one you need.

So many of us spend our days trying to control everything. The schedule. The outcome. The feelings. The people.
But beneath that constant grasping is often something deeper: fear.

We’re afraid to feel. Afraid to face the parts of ourselves we’ve tucked away.
So we run. We plan. We perfect. We try to outmaneuver the discomfort.

But what if real freedom doesn’t come from having everything in order, but from having the courage to look inward?

👉 The courage to feel the feelings we’ve been avoiding
👉 The strength to own our mistakes without shame
👉 The resilience that comes from accepting our full, flawed, beautiful humanity

True self-trust isn’t built in the calm. It’s forged in the fire of radical honesty.

💭 What if the thing you’re avoiding… is the path to your peace?

ChangeByChallenge

Most high achievers are exceptional at tracking the external stuff.What got done. What’s due. What needs to happen next....
06/18/2026

Most high achievers are exceptional at tracking the external stuff.

What got done. What’s due. What needs to happen next. What the numbers look like. What the team needs. What’s on the calendar for the rest of the week.

The internal audit is a different story.

When did you last stop and honestly assess where your energy actually is? Not how productive you’ve been. Not whether you hit your targets. But whether the person running all of it is actually okay.

Most people skip this entirely. Not because they don’t care but because there’s always something more pressing. And the internal stuff doesn’t have a deadline. It just accumulates quietly until it’s loud enough that you can’t ignore it anymore.

Four questions worth sitting with this week. When I feel depleted, where do I feel it first? What is the last time I did something that felt genuinely restorative? What would rest actually look like for me this week in real life, not in theory? And am I leading from a full tank or an empty one right now?

No right answers. Just honest ones.

Which one of these is hardest for you to answer?

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The load is rarely the actual problem.It is the belief that you have to carry all of it. Alone. Without asking for clari...
06/16/2026

The load is rarely the actual problem.

It is the belief that you have to carry all of it. Alone. Without asking for clarity. Without naming what you need. Without putting a single thing down until everything is done.

Most high performers do not burn out from the work itself. They burn out from the way they insist on carrying it.

No delegation. No asking. No pausing long enough to figure out what is actually theirs to hold and what has just accumulated because nobody else picked it up.

That is not strength. That is a strategy that was built for a different season.

The shift is not doing less. It is carrying what is actually yours more intentionally and letting go of what is not.

What is one thing you have been carrying that was never actually yours to hold? Drop it below.

06/11/2026

Thursday Thoughts: Brought to You by Food Additives and Existential Questions 🍩💭

Ever wonder why that bag of chips mysteriously disappears every time you open it? Spoiler alert: it’s not you—it’s the food industry. (Okay fine, it’s also you. But mostly them.)

They engineer food to be addictive so you’ll buy more. Cha-ching! 💸 But let’s flip that lens inward for a second…

If THEY manipulate flavors to get what they want, what are you doing to get what you want? 👀

Whether it’s hitting snooze instead of hitting the gym, reaching for the wine instead of the water, or demolishing cookies instead of your goals—there’s a reason. A motivation. A sneaky little payoff.

So today’s challenge? Be your own food scientist. Trace it back. Ask yourself:
✨ Why do I really do what I do?
✨ What belief is that action feeding (pun intended)?

The more you understand your real motivations, the more power you have to rewrite the recipe. 💪

So, what can you learn about how YOU motivate YOU?

Somewhere along the way, knowing what you need got filed under self care.And for most high achievers, self care is the t...
06/11/2026

Somewhere along the way, knowing what you need got filed under self care.

And for most high achievers, self care is the thing you do after everything else is handled.

Which means it rarely actually happens.

But here’s the reframe. Knowing what your system needs and responding to it is not a personal indulgence.

It is one of the most practical leadership skills you can develop.

Because you cannot make clear decisions, show up fully, or sustain any level of performance from a system that’s running on empty and has no idea why.

The challenge is not rest more or do less. It is get specific.

Once a day, notice where you are actually depleted. Not just tired. But where.

Is it your brain?
Your patience?
Your creativity?
Your ability to be present with people you actually care about?

You don’t have to fix it immediately. Just notice it. Name it. Get curious about what kind of recovery would actually help.

That awareness is not soft. It is the foundation of every good decision you make.

What would change if you treated knowing what you need as seriously as you treat everything else on your list?

changebychallenge

June has a funny way of arriving before anyone feels ready for it.Summer is technically here. The calendar says slow dow...
06/08/2026

June has a funny way of arriving before anyone feels ready for it.

Summer is technically here.

The calendar says slow down.

But for most high achievers the to-do list is longer than it was in January and the idea of actually stopping feels more complicated than just pushing through.

But here’s what’s worth paying attention to. How you enter summer sets the tone for everything that follows. If you arrive already depleted, running on the last 20% of your tank, the season that’s supposed to restore you just becomes another thing to manage.

This is not about doing less. It’s about being honest with yourself about where you actually are right now. What’s been draining you. What you’ve been postponing. And what it would actually take to show up for the second half of this year with something left in the tank.

Summer is a window. Not a finish line.

What would it mean to actually use it well?

changebychallenge

06/04/2026

This week, a theme has been echoing through my conversations, with clients and in my own life:

How do we navigate hard decisions?

It’s easy to focus on what we want or what we don’t want. Most of us are pretty clear on that. But what often gets ignored is what I like to call “the suck.”

Yep. The hard stuff.
The part we’d rather pretend isn’t there.

But the truth is, every decision, whether it’s in life, love, or leadership, comes with a trade-off. Maybe you choose to go out and have fun… but it costs you rest. Maybe you chase a new opportunity… but it comes with fear or uncertainty.

Here’s the framework I shared this week:
✨ Look at the whole picture.
✨ Acknowledge the joy, the opportunity, the potential.
✨ And also… give light to the suck.

Because when we name the sacrifice, it’s no longer hiding in the shadows. And when we hold it up beside the pleasure, the decision gets clearer. We can ask ourselves, “Is this trade-off worth it?” And “Can I stand by it?”

Hard decisions don’t get easier, but we get better at making them.

Stop. Because you did it again.Some weeks you are in full flow.Hyper focused. Time disappearing. Everything clicking.And...
06/04/2026

Stop. Because you did it again.

Some weeks you are in full flow.

Hyper focused. Time disappearing. Everything clicking.

And some weeks your system is completely hijacked before you even realize what happened.

The panic that arrived from nowhere. The emotional crash after a week of holding everything together. The anger that felt outsized for the moment but made complete sense for everything that had been building underneath it.

Both are you.

And here is what most people miss. You cannot stop these states from happening. But you can stop being blindsided by them.

When you understand what pulls you into your best states and what sends you into your most activated ones, you stop reacting and start responding.

That is not control. That is self knowledge.

What is one state you have gotten better at recognizing before it takes over?

The version of you running on autopilot was built for a version of your life that no longer exists.Think about that for ...
06/02/2026

The version of you running on autopilot was built for a version of your life that no longer exists.

Think about that for a second.

The way you default to rushing when things feel uncertain. The way you go quiet in rooms where you should speak. The way you take everything on alone before asking for help. The way you push through when everything in you is asking to stop.

Those were not random personality traits you were born with.

They were responses. Learned over time. Built in environments that required them. Shaped by experiences that taught you this is how you survive, how you stay safe, how you keep things smooth.

And they worked. For that version of your life. In those circumstances. With those people. Under those pressures.
But you are not in that life anymore.

You have grown. Your role has changed. The stakes are different. The people around you are different. The version of yourself you are becoming requires a completely different operating system than the one you have been running on.

And yet the defaults keep showing up. Dressed as personality. Justified as just how I am. Normalized as this is just what it takes to function at this level.

But there is a difference between who you are at your core and what your nervous system reaches for when it is running on autopilot.

One is fixed. The other is not.

You are not your patterns. You are the person who finally decided to look at them.

And that awareness, that willingness to stop calling the default your identity, is where everything starts to shift.

What default are you ready to stop calling your personality? Drop it below.

The most exhausting performance is the one where everything is fine when it is not.And high performers have perfected it...
05/29/2026

The most exhausting performance is the one where everything is fine when it is not.

And high performers have perfected it.

The tone is convincing. The summary is just detailed enough to seem open. There is usually a self deprecating comment to keep things light. And then a quick subject change before anyone looks too closely.

It works. Nobody pushes. Nobody worries. Everyone moves on.

And you carry it alone. Again.

Here is what nobody tells you about that pattern. It is not strength. It is not efficiency. It is not protecting the people around you from being burdened.

It is isolation with really good PR.

Because the people in your life who genuinely care about you are not waiting for you to have it together before they want to hear from you. They want to hear from you because they care. Full stop.

And every time you say fine when you mean something else, you rob them of the chance to actually show up for you. And you rob yourself of the one thing that actually fills the tank.

Being known. Not the curated version. The real one.

So here is a honest question worth sitting with today.

Who in your life actually knows how you are doing right now?

Drop a number below. 1 being nobody and 5 being someone truly knows.

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