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Health and wellness coaching with an emphasis on effective exercise, a balanced diet full of delicio

25/09/2025

Measurability is magic. How else do you know if you’re truly getting better? Track what you are lifting, find a way to scientifically judge your cardio to make sure you are making progress. I had to reset my PR’s after two knee surgeries, but I’m climbing my way back and the ability to measure my progress has been tremendously valuable. I have a specific goal and week by week, I’m getting a little bit closer. What are you doing to make sure that you are making gains?

29/05/2025

I know I’ve been quieter on Insta than I used to be. This year has been something - 3 surgeries among other things. However, I’ve stuck with all the healthy habits I could. While I’m pretty out of shape cardiovascularly, my arms are pretty jacked 💪🏼 I’ve learned to focus on what I CAN do and it has been a great lesson. No doubt, it has been rough physically and mentally but I’m play the long game. I should be back on the bike in less than a month and hopefully back on the courts in a few more 🤞🏼🤞🏼🤞🏼

18/04/2025

Nothing takes me back to my childhood quite like sitting at the counter of a diner. Now my kids have an equal affinity with watching cooks sling eggs while twisting on their squeaky stools. Meanwhile, I’m reminded of just how many extra calories restaurants sneak into their food. Some of it is for convenience like adding extra butter or oil so something doesn’t stick while others are added for improved taste like heavy cream in the French toast batter. I’m not saying we should never eat out, I’m just reminding us that we all should keep that in mind when ordering at restaurants. You’re absolutely entitled (at least in this country) to order something with light cheese or something on the side. Either way, you’re still going to have some extra calories so figure out a way to balance your day. Bon appetit 😋!

13/04/2025

2025 hasn’t been easy. Life has been a challenge with construction at our house, problems with my knee, a friend dying, and the general state of the world. But this morning, I was overwhelmed with gratitude as I watched the sun come up with a hot cup of coffee at the beach by my parent’s home. I’m so grateful to have some time to spend with them over spring break. Honestly, I’m so grateful I still have two parents! It was a great reminder to focus on the good, not the bad. Gratitude is good for you and I need a little more of it in my life. You probably do, too ❤️ So tell me, what are you grateful for today?

29/01/2025

What do I put in my tasty protein shake with 35+ grams of protein? This! Water, a scoop of protein powder, half a banana, a handful of greens, 2T of peanut butter powder, 1/4 cup of Greek yogurt, and a scoop of creatine. It tastes great and it’s not gritty one bit. What’s your favorite combo?

29/12/2024

Out of office til 2025. Enjoy your time with family and friends. Be present, be grateful, be well ❤️

27/10/2024

Did you know the new recommended age for a colonoscopy is 45? And since I turned 46 last week, I figured I ought to get mine done. I’ve heard the prep day is far worse than the procedure. I do wish I had not scheduled my daughter’s birthday party for this afternoon 😬

I’ve lost a friend to colon cancer and I know two people in their 40s who’ve been recently diagnosed. While the process isn’t fun, early detection can save your life. So, if you’re nearing that age, get it on the calendar! And if you’re past that age and haven’t had another one in a while, you do the same. Knowing his knowing.

19/09/2024

Here’s a quick lesson on why you should always read labels before buying something new. Before school today I asked my kids if they wanted anything in particular from Costco and my son requested beef jerky. It’s not something we usually have around so I grabbed the first bag I saw and looked at the nutrition label. It had more fat than protein. What the heck? Let me share with you a little secret, Wagyu usually means lots of fat. I traveled down the aisle a bit and found a different brand with a much better ratio of protein to fat. It added no more than a minute of time to my shopping trip, but it was well worth it!

28/05/2024

So I had a hysterectomy… it’s so funny to me that people are surprised that I’m openly talking about it, but why not? It’s a body part. No one would think twice if I talked about an appendectomy. Female health isn’t discussed enough so here I am, doing my part (and oversharing in some people’s opinion 🤷🏻‍♀️).

So why did I get a hysterectomy? Well, I’ve had bleeding issues for 5 years that have been getting progressively worse (26 periods a year, anyone?). I’ve also had three different instances where I’ve lost consciousness due to severe pelvic pain.
Additionally, my athletic performance over the last couple years has significantly decreased, especially on the bike. Turns out you can’t be your best when you’re super anemic 😜 Iron transports oxygen throughout your body and that’s kinda important…

I’ve had so many blood tests, inconclusive biopsies, hormone replacements, and ultrasounds over the last few years. Nothing was helping and my numbers were just getting worse. After working with 3 different amazing doctors, we decided this was the best course of action in my case.

Because I’ve had 3 c-sections, we decided a robotic hysterectomy made the most sense. No need to open me up a 4th time… Not surprisingly, there was a significant amount of scar tissue connecting my bladder to my uterus which complicated things and turned what’s usually a shorter, straightforward surgery into a 4.5 hour endeavor. It also meant I went home with a catheter for 5 days (that was the worst part by far). Coming out of anesthesia was tougher this time and I struggled with nausea the first night home. If I had to do it all over again, I would’ve opted to stay overnight in the hospital. I definitely could’ve used an IV!

It’s a long road to recovery but I’m committed. Walking is the only exercise allowed for the next 6 weeks. I’m not allowed to lift anything over 5 lbs for the first month, then 10 lbs for the second month. No biking, no running, no submerging in water for 8 weeks. Talk about cramping my style 🤦🏻‍♀️. But I realize that the better I take care of myself now and follow directions, the better my long-term recovery and results will be.

31/12/2023

Tired of making the same resolutions year after year after year? How are you going to change it up this year to actually get it done? If you truly want to accomplish something, you have to COMMIT to it. Perhaps you need a guide - someone to steer you in the right direction and teach you tools so you can keep yourself on track.

I’m expanding my health and wellness coaching business is 2024. My kids are getting older and I have the time to take on more clients, both remote and local to Sacramento. Most clients choose my 6 month program which includes 3 months of intensive coaching followed by 3 months of accountability to ensure that their new habits are cemented into their life. People who need a little less have a 3 month option or I can even work hourly to address individual issues. Let’s schedule an intro call to help you figure out exactly what you need (link in bio). I’m offering $100 the first month to the first 3 people who sign up for the 6 month program between 1/1-10/24.

I’m also hoping to work with more teens, as I have LOVED my time coaching a few teens this year. I had the opportunity to work with a few student athletes about eating better, sleeping better, cross training and the importance of organization and time management. As a former high school and collegiate athlete, I’ve been there, done that, and I sure wish I knew then what I know now…

Give it some thought. Are you or your teen ready to COMMIT to some real, lasting change? Do you want to be happier and healthier in the upcoming year? Let’s do it!

#2024

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95608-95609

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http://www.commithealthandwellness.com/

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