Vibrant Health

05/22/2025

https://www.instagram.com/reel/DJcQteItCIV/?igsh=NG4wNnBvbm5ua281

05/21/2025

https://www.instagram.com/reel/DJb_ktLtCz4/?igsh=MXJ3dWYyem5lNGEzbw==

05/08/2025

❓️ How can I be 1% better today? 🤔

☀️ First thing in the morning or right before bed 🌙 is a great time to ask this question. Becoming a healthier, happier you isn't done overnight or through one big change.

It's done through small changes day by day and week by week over time. It's a constant process, not a "one and done" event.

Apply this question to any goals you have for your health: exercising more, eating more fiber, snacking less, going to bed sooner, eating out less, etc.

✍️ When you have your answer for today, write it down someplace--a sticky note on your desk or even a note on the whiteboard on your fridge. Until we write it down, a goal is actually just a wish. When it is written, it becomes an intention. If you set a reminder in your calendars or break it down into steps, then it becomes a plan 💥

👇🏻 Comment below your intention or plan today for how you will be 1% better today!

📩 DM me if you want accountability for the goals you have this year.

05/02/2025

🪷 Hello everyone, and hello May! 👋
I have been very busy these past 6 months. October 22nd I had my baby boy, and since then have been nourishing, healing, enjoying my slightly larger family and now slightly larger babies, and trying new things!

I have a few spots that have opened up for 1:1 coaching with me this year. What can I help with, you might wonder 🤔

⚖️ Do you have some weight you want to lose?

😴 Do you wake up exhausted, and want a change?

☀️ Now that spring is here, do you want to be more active and feel energized each day?

❤️ Do you feel like you've lost sight of yourself, lost sight of your health, and want to discover yourself again?

I can help with that 😌 You'll have someone who understands how hard it is to take care of yourself sometimes (if you deal with chronic pain, have kids, a busy full time job, I understand that too!), and someone who will help you set realistic goals. This will begin the next chapter of your life where you feel empowered to feel your best ✨️

DM me to chat a bit, see if I would be the best person to support you, and schedule a free consultation 📩📞

06/26/2023

🍋Citrusy Protein Drinks...save for later!

Here are simple recipe cards for my citrusy protein shake recipes I am digging lately 😋

Ingredients you know. Simple. Tasty. Each has 31-33g of protein in just 8oz 😍

Still, I always like to tweak and play things up--so tell me what tweaks YOU make to these below 👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻

06/16/2023

Key Lime Protein Shake 😋

Or creamy limeade/Brazilian limeade. Super easy like the lemonade!

-7.5 Tbsp
-2oz + 1 Tbsp lime juice (or 2 small limes)
-4-6oz water
-1 Tbsp sugar
-couple pinches of vanilla bean powder

I might be in love 💚 I adore citrus, and this is plenty zesty! Like the lemonade, if you want extra lime intensity, add 1/16th-1/8th tsp of lime extract.

Tell me if you love it!

🪷 Save for later!

06/13/2023

✨️ Frosted Lemonade Protein 🍋

-3oz lemon juice
-6oz water
-2 Tbsp sugar
-1/8th tsp vanilla extract
-couple pinches vanilla bean powder
-7.5 Tbsp
(This is pure grass-fed whey powder, no additives or mystery ingredients)

~265 cal (lower if you use zero cal sweetener) + 32g protein 💪🏻

Bonus points if you blend this with a cup of ice in place of the water for a more slushy consistency to get that full frosted lemonade experience. Chick-Fil-A, but make it 💪🏻✨️❤️

🪷 Save for later! You'll definitely want this after a workout this summer.

I am loving this protein powder! Clean and quality, and they do 3rd party testing for contaminants and heavy metals. I never get indigestion with this, and since I get 100% control of the flavor and sweetness, no gross after tastes!

😅 I'm a snob about pre-made protein shakes and powders (I spent a couple years making supplements while I was in college) So I refuse to have weird ingredients, gross after tastes, or sickly-sweet anything.

Hope you love this! Tell me what tweaks you make below 👇🏻

05/15/2023

05/05/2023

💢Back Pain Quick Fix!

Poor mobility throughout the day--especially because many lead sedentary lives and jobs--leads to back pain that only compounds over time. Before we know it, we suffer from chronic back pain and become stiff.

Unfortunately, a 45-60 minute workout a few times each week isn't enough if our jobs are largely sedentary. We are built for movement, and frequent but brief "exercise snacks" or movement snacks like this can change everything!

"Reposted from 💥
🔑 The key here is to understand just how powerful movement is. This study from 2015 showed that taking just a 20 SECOND movement break every 15 minutes from sitting resulted in a significantly increased disc height at the end of the day as opposed to those that didn’t take a break and stayed sitting.
This movement break consisted of 5 seconds bending forwards, backwards, and side to side. This shows that your low back is getting more nutrients and fluid throughout the day with less pain and stiffness just from short movement breaks!"

05/02/2023

🪷 Save for future reference!

These are just a few examples of ways we can improve our lifting range of motion, while staying strong and stable.

We all have different day to day activities and bodies that require us to work on some weaknesses more than others, and that's okay! That's normal 😁

😫💢Not addressing mobility can lead to unpleasant setbacks and injuries if we are not diligent.

Some of these might apply to you, and some won't--explore a bit to figure that out or enlist the help of a PT if it's a reoccurring problem/injury for you.

04/23/2023

🪷 Save for mobility/range of motion help!

These folks do some fantastic reels and videos for mobility work and improving your range of motion 👏

Too often, we might think we have poor balance or are weak in a given movement pattern--when we actually might have poor range of motion in a particular joint, or there is a weakness in an unexpected place.

Example time: 9 years ago, I was able to do pistol squats without assistance with my right leg and a little assistance with my left. I have gotten MUCH stronger in those years, but I can't do them at all anymore 😕

💡Reason? Weak hip flexors, tight Achilles tendon, and my left foot is flat so my left knee drifts inward.

🔥 The solution? Stretch my Achilles, strengthen my left foot arch, posterior and anterior tibialis, and my hip flexors through various ranges of motion.

The same muscles, when weak, can make it hard to squat all the way down or to stand up without assistance from the bottom of a deep squat position (i.e. butt to grass squat, "Asian squat")

Two other needed mentions: has amazing in-depth programs to guide you through improved mobility, and has a fantastic book called Becoming a Supple Leopard that covers a ton on the subject, and as videos.

04/18/2023

🪷 Save for future reference! ✨️

This neatly sums up the highlights from the past several weeks 😊

If you are wanting to improve your hormone health or menstrual cycle, I personally recommend focusing on 1 thing to reduce/remove for a few weeks, and then 1 thing to add/increase for a few weeks. Rinse and repeat 🔄

You have the power to change your health for the better! With dysfunctional products on the market and poorly informed standard medical care regarding women's hormones health, it's up to you to research, put in the work to change, and maintain for long-term improvement.

If such a journey is overwhelming, please DM me to schedule a free phone chat! We can see what needs help to make change possible ♥️