Vitality Health Coaching

07/01/2022

✨ ONE MORE WEEK!! ✨
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Technically, in actually just 6 days we will be on the beautiful remote 7 mile Long Island called Elbow Cay in Abaco, Bahamas with 12 wonderful guests.
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We will breathe 🧘🏼‍♀️
We will flow 🫁
We will move our bodies 🏃🏼‍♀️
We will eat delicious nutritious food 🥑
We will swim 🏊🏼‍♀️
We will connect with others🤝
We will tune into our bodies and what we need 🫀
We will tune out the world and be present 🌎
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I can’t wait to share this experience with my PIC and all of our beautiful guests!
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28/11/2021

Swipe right + read below: essentials for healthy hair growth ✨
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About a year and a half ago, I chopped off my super long hair up to my neck (not sure what I was thinking but clearly needed a change and took it out on my hair)
TBH I didn't hate it - But I PREFER my hair long. Fast forward to the months where it just felt like my hair growth progress was non existent or super slow. I needed to get some things in check and I want to share what has really been working well for me in case it can help you too! 💁🏼‍♀️
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🥑 Nutrition - Eating enough quality nutrient dense food PLUS an adequate amount of protein for your body. Our hair is literally made up of 91% amino acids (protein). I usually shoot for about 120g of protein per day.
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🦠 Gut health - once I got my gut microbiome back in balance, I really noticed a huge change. It's so important to be actually absorbing an abundance of nutrients from your food. I did a microbiome analysis with BiomeFx to see what was out of balance for me. I also did a comprehensive blood panel to identify any deficiencies.
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💊 Supplements - It is super important to be getting nutrients from whole foods first, however when needed, the right supplements can help with additional vitamins and minerals for support. I've been using Plant Based Hair Capsules and Mane Magic hair tonic for support
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🧴Products - Invest in higher quality hair products that don't have a ton of added toxic ingredients and artificial fragrances. Plus you need actual ingredients that support a healthy scalp. Remember that your scalp absorbs what you put in your hair. What's working for me - shampoo, conditioner + hair mask, Growth spray
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🖐🏼Tools - Scalp massage 2-3x per week consistently. Scalp massage brings blood flow and nutrients to the scalp.
(will link more companies/products in comments)

10/10/2021

Your mental health is one of the most important things to nurture.

It seems like today, we have more of an abundance of resources than ever before…
the promotion of mental health is everywhere…
there isn’t quite the same stigma on seeing a therapist…
And pills for your mind - ha! well we know there’s no shortage of those…

And yet… when I look around, I see many ppl still struggling. I hear more and more ppl opening up about depression, anxiety, low self worth, the list goes on. Being open is a good step - but are things improving?

Where is the miss?
What do we need more of? Less of?

I see 2 common themes when mental health is suffering…
1 - consistent overwhelm and stress
2 - lack of connection. To ppl. To nature.

Nothing. absolutely nothing can take the place of in person connection to ppl and nature.

I’ve come to realize that this is one of the driving forces and intention behind the desire to host and be a part of holistic wellness retreats.

It’s about so much more than just a workout, or a healthy meal.
It’s about community. And connection. And self realization + growth.

We M U S T cultivate these elements in our lives.
We aren’t meant to deal with things alone.

In just a few short months, and I get to connect with a new group of incredible humans - knowing that right there gets me through some of my hard days 💛✌🏼

05/10/2021

have you ever felt like you maybe committed to too much at once?
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I literally feel like I blinked and September was over. It was one of the busiest months I've had in a long time.
First baby shower for
Bachelorette for
Annual Naked Feet 5k with
My one and only brothers wedding
Plus working 2 jobs AND attempting to complete and elimination diet to test out gluten and dairy.
Then add in normal life stuff, like keeping up with laundry and dishes.
I meannn... WHEW.
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I feel like I was so present and in the moment for everything but at the same time, it just flew by and I feel like I'm just catching my breath.😮‍💨
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It really made me think about commitments. And how much we commit ourselves to at one given time.
In my mind I thought - "oh yeah I can totally handle all of this, it will be fine"
But when I look back at it all, doing that much at once is totally unsustainable. Having seasons of busy-ness is OK but labeling yourself as busy ALL THE TIME... that will catch up to you.
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September was a sprint month. Many events I was a part of just happened to fall within the same month and that is what it is. I only had some degree of control. But I do have control of my decision making on other things I committed to. aka probably was not the best month to do an elimination diet.
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This is why it's so important to reflect and check in with yourself. Here's a common response I hear to "How are you?"
- - "I'm just so busy."..why are we all just so so busy ALL the time?
My theory - we're taking on too much and don't know how to selectively balance our commitments.
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I LOVE my down time
Thats truly how I recharge.
What about you? Do you feel like you're currently (or previously) taking on too much?

06/09/2021

⭐️ Labor Day veggie + bacon Frittata ⭐️
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I love making frittata's - they are super easy, pack in a ton of flavor and make multiple servings, which perfect for having guests OR if you want a quick and easy breakfast option prepped for the next 3 days 👌🏼
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Here's what ya need:
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🥚 8 eggs
🥛 1/2 cup unsweetened almond milk
🫑 1 red/green bell pepper
🍅 1/4 cup chopped cherry tomatoes
🧅 1 shallot (or small yellow onion)
🧄 2 cloves garlic (minced)
🌱 1/2 cup chopped green onion
🥬 1 cup spinach
🥓 3 slices bacon (already cooked, chopped in pieces)
🧂 salt and pepper (to taste preference)
🌶 any other spices you like (I love adding garlic powder, paprika and herb blends)
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What to do:
↠ Have all your veggies pre-chopped (makes the rest of the steps easier)
↠ Preheat oven to 400
↠ In a cast iron skillet, spray some avocado oil and use low heat to sauté garlic, shallot/onion, and bell pepper for a couple minutes
↠ In a bowl, whisk eggs, almond milk, salt n pepper together
↠ Then in the cast iron, stir in the spinach, bacon, green onion and tomatoes - cook on low-medium for a few more minutes
↠ Add the egg mixture, spices and stir together to make sure veggies are well blended in the egg
↠ Transfer into the oven and cook for about 12-15, when eggs are set/cooked to liking
↠ Upon removal, let cool for a few mins before slicing and serving
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Hope you enjoy this yummy recipe! Happy Labor Day! 🇺🇸
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29/08/2021

↠ It's okay that your path looks different than someone else's. Stay the course ↞ 🔆
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27/07/2021

22/07/2021

I FINALLY get to spill the juice on something so exciting...
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My dear friend Arkell and I are hosting a holistic wellness retreat in the BAHAMAS!!! ✨🌴🐠
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And we want YOU to come 🌞
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The fact that I am sitting here typing this right now still blows my mind because I have literally been dreaming about doing this for over 6 years. I want to share with you so much about this story, but I've only got so many words on here.
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Years ago I would daydream about how I would do it, where I would host it, and the different elements of holistic wellness that would be involved. I just envisioned this incredible weekend where people could come to relax, recharge and reconnect with the self and nature. Where people would leave the weekend feeling 100x better than when they came in.
Healthy food, sunshine, fresh air, workouts, yoga, cooking demos, the worksss. 🌟
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But here's the thing... I knew I didn't want to do it alone.
So I put that dream aside and kept telling myself "one day."
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Then, ~ 4 years ago, I met Arkell.
My *almost twin* and fellow wine, nature and dog
loving blondie. 💛
We started off as work mates at Lululemon. And then our friendship evolved and deepened into something that is irreplaceable. Somehow, someway the universe brought her to me. I will never forget the day we both realized that this was a dream we both had and that we needed to do it together.
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And the coolest thing is, we are both so passionate about wellness and have expertise in different areas. So we knew that we could combine forces and put together the best experience for this retreat.
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We are over the moon excited to bring this vision to life and invite you along. Over the next few days, we will be sharing more information about whats involved. If you feel like it's something for you, shoot us a DM with any Qs 😊

16/07/2021

Wonderful things happen when you take some time out in nature to do a little soul searching 🌞
The last few weeks I’ve really been able to separate myself from getting caught up in social media, more specifically IG. I’ve done these little “digital detoxes” before but each time I do it, I become a little more clear about what my focus needs to be on. I think back to the days when IG didn’t even exist and try to remember the differences in day to day life for people.
I really believe that being on SM platforms constantly without taking breaks can cloud the mind and create a lot of anxiety as well as the inability to focus our attention on one thing for longer periods of time.
I’m not saying SM is all negative because I know it is a platform for connection. But how many people that you follow would you hang out with or call up to have a conversation and check in on? Is it really keeping us connected to what’s important?
Photo by
Fun times with my ppl in Shenandoah. More photos to come🌳⛰

12/06/2021

If you are someone with the “I’ll just start on Monday” mindset, keep reading…
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First, I need to shoutout for her incredible programming - she knows her stuff y’all. And thank you to all the other coaches at HOA for your support and encouragement.
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It’s so rewarding to be able to see the changes that can be made in just a short 4 month time period. So many people are focused on making their body look a certain way, but what about gaining strength, endurance, mobility and confidence in your body’s ability to function?
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When you focus on the latter, the aesthetic changes happen as a byproduct.
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Here’s the BIGGEST thing I want to chat about with y’all… I wasn’t at a 100% commitment level. Meaning…
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I missed a week when I wasn’t feeling good.
I missed a week when my old knee injury flared up.
I missed a couple Mondays.
My eating was great some weeks and sub par others.
I modified some days to account for low energy.
etc…
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At the end of the day, my balance of everything was probably around 70/30.
100/100 is perfection and is unrealistic.
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I knew deep down that every workout, every mobility/recovery session, every healthy meal (etc) was going to count and add up. It doesn’t have to be perfect 24/7 in order for things to shift and improve.
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Now this is not me saying it’s ok to put in half🍑 work. Commit to the level you are capable of and know that if you show up, you are moving the needle in the right direction.
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You don’t have to be strong to START lifting weights.
You don’t have to be flexible to START yoga
You don’t have to be in shape to START eating healthier.
If you expect yourself to be perfect in order to just start making changes, you will never start.
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Just. Start. 💥

24/05/2021

Meal prep does NOT have to be complicated at all 🍴

Have you avoided the idea of “meal prepping” because you feel like it’s something that will take hours and hours of your weekend?

Orrr because you think you have to cook everything at once?

Or maybe because you actually hate cooking in itself?
Keep reading…

💡Here’s the thing -

You might be overthinking meal prepping altogether. ⚠️

Meal prep will look different for everyone depending on individual schedules, demands and preferences.

So for SOME - meal prepping could look like:
1️⃣ Planning meals out
2️⃣ Hitting the grocery store
3️⃣ Cooking multiple meals in the kitchen and dividing them out for planned days
*️⃣ ALL in one Sunday.

Or it could look like:
1️⃣ Sunday - Make dinner and do 2 extra servings for Mon/Tues
2️⃣ Monday morning - prep breakfast and make an extra serving for Tues/Weds
etc…

You make meal prep look how you want it to. 📝

I personally like to space out my prep where I make a fresh meal and just make a couple extra servings to have in the fridge for the next few days.
Then I end up having a couple options to choose from so that I’m not tied to one meal in particular but still have healthy options prepped and ready to go. 🙌🏼

“For every minute spent in organizing, an hour is earned”
-Benjamin Franklin

10/05/2021

Time and 💲 aren't always the real issue but usually get the blame...
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At the end of the day - it's how you prioritize your time and money that matter the most. ⚖️
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Today I truly think it's harder than ever to manage time and money. And here's why...
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💡 Because we live in a world where *stuff* is marketed and available to us 24/7
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Plus, we have connection with everyone 24/7 right at our fingertips 📲
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The world has gotten faster, more demanding, and less patient...
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And so we are swept up in the chaos, feeling like we have to be doing multiple things at once, and putting in extra hours everyday to get it done.
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And what I have noticed is that health and well-being (especially mental health) - has taken a backseat. 😪
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I encourage you to raise your level of awareness to the next time you use time and money as excuses for not being *able* to commit to taking care of yourself.
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Once you notice this, ask yourself if this is really true?
Or is there something you could shift in order to make it more of a priority? 📌
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