Refined Body and Soul, 195 S Wooddale ave (2026)

09/02/2026

Here is a sneak peek into what I've been working on....

Refined Body & Soul started about 5 years ago. It really came from a desire to help people transform holistically. For years I worked as a personal trainer and coach and I loved helping people reach their fitness goals.

But I noticed something. Something big.

People would come in looking for a physical transformation and would think that if only they could lose weight, fit a certain size, or look a certain way they would surely be happy.

But many would reach their goals and still be dissatisfied. Me included. It occured to me that transformation must be holistic to really take root. The physical transformation is good, but if you don't have the mindset, and heart to match you will revert back to the old comfortable version of you.

Refined Body & Soul is about seeking refinement daily. It's about continued growth to become the very best version of ourselves. The person we know we are capable of being but we let self doubt, ease, limiting beliefs, and other things steal our dreams and confidence.

Refinement Rituals is a 12 week workbook to guide you through the process of refining into the best version of you, whoever you envision her to be.

Over the years I compiled the things that help elevate me physically, spiritually, and mentally and I've made them my daily standards.

Things like moving my body, nourishing my mind, and feeding my soul. Refinement Rituals guides you through envisioning you as your best, brightest, and most confident self, identifying your core values, and creating the standards that support your core values.

TBH, I created the daily rituals years ago as a checklist for myself. I wanted to stay accountable on the things that are important. Recently it has been on my heart to share those rituals with others.

2025 was a super challenging year for me. I've heard so many others say the same. I believe that is the reason the Refinement Rituals needs to be shared. So we can collectively recalibrate.

Refinement Rituals will be available to purchase on Amazon soon. Stay tuned for details on the drop date. Refinement isn't perfection. It's consistent pursuit of growth. ❤️

16/01/2026

I’ve never been a fan of “New Year, New You”.

I know…it’s catchy, but to me it implies you need to be an entirely different person.

You don’t!

You are beautifully and wonderfully made.

But, I think that we should always be striving for better. Not perfection, but refinement. If we are in the same place year after year, we aren’t growing, we are dying.

I find so much more purpose in seeking growth than sitting in comfort.

I prefer saying “New Year, Refined Me.”

I like to look at refining as continuous improvement. It’s the work it takes to remove impurities and reveal your authentic, most confident, strong, and radiant self. It’s not a short term goal but a lifelong pursuit of being the best version of you.

I believe this starts with understanding who the authentic you is. It starts with envisioning your best self. Then, identifying your core values. When you are rooted in your own beliefs you can better navigate decisions and know what is fully aligned. The final step is creating standards that support your core values. Your standards are the actions.

Refining requires consistency in order to grow. It requires making your standards, non-negotiable.

I closed out 2025 by receiving a belt promotion in Jiu Jitsu. For 2 years I was pretty inconsistent in Jiu Jitsu and I realized people were getting better than me so much faster. It was because they were consistent. Going into 2025 I set a goal to compete in the largest Jiu Jitsu tournament in the world. I knew this goal would require consistency to be fully prepared.

One of my core values is maintaining a healthy and active body. In order to reach the goal of preparing for this tournament, I made it one of my standards to attend Jiu Jitsu a minimum of 3 days per week.

Often, I’d find myself going 4-5 days per week. I held firm to that standard and planned my weeks and days with that in mind.

Guess what? Not only did my Jiu Jitsu improve, but I grew new relationships, greater confidence, and it led to a promotion. 💜

Take some time and not only write out your goals, but write about the best version of you, identify your core values, and declare your standards. Let’s refine!! 💎🫶🏼

10/01/2026

The sauna always feels like a reward for a workout. I truly look forward to it.

The heat is relaxing. I turn on a meditation and often just close my eyes and enjoy the peace as I connect with my breath.

But it does get uncomfortable. I notice I start to shift around a bit and sweat starts to pour down my body and puddle at my feet. That’s when I just really focus on my meditation and zone out.

Aside from being peaceful and warm the sauna has so many amazing health benefits. The biggest is the detox that happens through the process of sweating. The sweat is how you are ridding your body of toxins. I’m all for getting rid of the nastiness!

It also helps with recovery through heat shock proteins. It helps your cardio health, lowers cortisol, helps with sleep. Mind, body and soul benefits all unlocked! 🙌🏼

It’s definitely a treat and great way to end your workout.

I definitely prefer it to the cold plunge 🥶

Lately my favorite meditations are the hypnobreathwork on the Mastry app or the To Be Magnetic Deep Imaginings. So good!!!

I’ve heard that research shows that 17 minutes at 170 degrees or more is optimal. Of course temp matters. Hotter saunas may require less time. Anything over 20 minutes at 170 or higher really doesn’t have any additional benefits. If you are just starting the sauna journey start at 10 minutes and increase your time incrementally. If you feel light headed or dizzy get out.

And I’m not a doctor so if you have any health concerns please consult with your dr before you start to sauna. 😁

Tell me, do you love or hate the sauna?

16/12/2025

My morning ritual is everything. I like to get up before anyone else and sit in quiet before the chaos of the day sets in.

It’s the time where no one needs me, my phone isn’t sending notifications of texts and emails that need responded to.

It is the time I dedicate to sitting in silence and growing.

It usually starts at 445am. I get up and start coffee. While the coffee is brewing, I do a quick Duolingo lesson. This is habit stacking at its finest right here! 🙂

Then I settle into the couch with my hot coffee, a devotional, my Bible, and a book. I read and reflect on the daily devotional, dive into the word, and then spend about 10 minutes reading something interesting or inspirational. Right now it’s “Power vs Force”.

At 530 I get things ready and then head out the door to Jiu Jitsu.

Starting the day with quiet, calm, growth, and doing something really challenging makes whatever unforeseen thing that pops up that day, seem easier. I’m more adaptable and resilient.

On days I skip this ritual for a bit more sleep and jump right into my day, the day just feels like nonstop chaos and I find myself more irritable and a bit resentful that I didn’t take the time I needed to set my day up for success.

I tell you this because lots of us feel like we are running on empty or our day is controlling us.

This is your reminder that you have to take care of yourself to show up your best for everyone else. It takes sacrifice. Most days, when the alarm goes off, sleep sounds better than getting up, but I never regret the days I do get up and get to bask in the solitude.

I’m not perfect, there are days that I do give in and sleep in, but I’m telling you my desire for this sacred time has become greater than my desire to sleep in because it has that much of an effect on my entire being.

So I challenge you, I know you are the busiest person you know…we all are, 🤪 but where can you find time to take care of you?

❤️❤️❤️

30/09/2025

What does self care look like for you?

There are just a couple of the ways I take care of my body.

Compression on sore legs, PEMF mat, and red light for the face.

I also ensure I’m getting sleep, nourishing my body well, and taking time in the morning for reading and development before the school and work day starts.

It can feel so important to ensure others are cared for and easy to push our needs aside but if we aren’t properly caring for ourselves first it will become increasingly difficult to take care of others.

It’s the whole oxygen mask on an airplane scenario we hear about each time we fly.

It doesn’t have to be big or grandiose to be self care. It can be as simple as going for a walk. Taking a few moments to sit in silence and breathe. Saying no when something doesn’t feel like a full body yes.

Just be mindful of what you need and create some space for it.

❤️

Also, the red light is legit!!! It’s become a staple in my pre-bedtime routine. This is the LMNT red light. If you are local and want one (you most definitely do. You’ll thank me later 😁) you can grab one at ❤️

25/09/2025

I just had a really deep conversation with a loved one last night and we talked about how we are all, as humans, so unique.

Things that come natural to some may not come so natural to others. There are certain things that make you uniquely you.

In this particular conversation the ennegram kept coming up. If you don’t know what the Ennegram is, it’s a questionnaire that helps identify who you are to your core.

After completing the questionnaire you are given a number which determines your “type”. For me personally, the ennegram was really spot on and I’ve heard others who have said the same. Our types can posses particular qualities which can be superpowers but also have a shadow side.

Sometime assigning a “type” gives us justification as to why we are the way we are.

We can accept that and just live life saying “it’s just who I am.” But if just who you are is always letting the shadow side of those qualities come through and not honing in on the superpowers then how can you be growing and living a purpose driven life.

We get to choose how we show up. And in that we get to say “this is the person I’m wired to be but I know the person I am capable of being is so much greater”.

If we visualize the later version than we should be living with intention to BE that person. That means your standards, how you show up for yourself and others are aligned with the best version of you.

That means that your words consistently match your actions.

Rather than being stagnant you are refining and growing into what you know God made you capable of.

So let’s stop saying “it’s just who I am”. It’s a cop out. Envision who you know you can be and live like THAT person. I’m certain you will live in more alignment, purpose and joy.

Love you!! ❤️

18/09/2025

The garden production is slowing down as Idaho heads into fall.

My garden was a bit neglected this year and my herbs really struggled, but I’m grateful for what it did produce. Just look at that gorgeous yellow heirloom tomato. 😍

The zucchini went crazy. One of my favorite ways to use the zucchini is to grate it, sauté it in a bit of butter, season with salt and pepper and eat it with scrambled eggs. So good!!

What are your thoughts on Zucchini and eggs? Yay or nay??

11/06/2025

This might sound crazy… but 430am is my favorite time of day. 😳

This is what 430am looks like for me.

I wake up, put on my workout clothes and head to the kitchen to make coffee.

I like to habit stack and get some recovery in before I hit the Jiu Jitsu mats. But while I’m working on recovery I also do my daily duo lingo, read a chapter of my devotional, and then read from another book. My current book is “Eat to Beat Disease” by Dr William Li. I do all of this while sipping my coffee until about 530am.

Then I get my water and Gi together and head out the door for 6am Jiu Jitsu.

So why is this my favorite part of the day? 🤷🏼‍♀️

💪🏼 Because I start the day in a quiet place with a grateful heart. My mind has already been put to work on the things I want to do not what I have to do and my body is primed for what’s ahead. So when everyone is up and it’s time to start running around, checking messages, attending meetings, I feel fully prepared and like I had time to care for myself.

I used to be the person who rolled out of bed with just enough time to rush out the door. All of the rushing made me feel hurried, anxious,and crazy before my day even started.

So now I have a standard of waking up earlier and taking the time I need to get my mind and body right for the day. And the day starts so much better.

Maybe it’s not 430 am for you but could you find quiet time at the beginning of the day to take care of you?? 🫶🏼

07/04/2025

3 tips to maximize productivity:

🕰️Have you heard the saying “If you fail to plan, you plan to fail”? A plan helps keep you aligned. I try to time block but also, give grace when things come up. At the beginning of each week I write out my priorities for the week so even if I don’t get them fully completed in the time I’ve blocked I can come back to it. I take a few minutes at the start of each day to look at my schedule and fill in gaps with priority items.

🤸🏼Movement not only helps physically but the benefits go far beyond. It also helps bring energy, stimulate creativity, and alleviate anxiety.

🌱Staying fueled with balanced macros throughout the day staves off energy slumps, helps with focus, and keeps you from reaching for the extra dose of caffeine. Aim for a good helping of protein (I recommend at least 20 grams per meal), a veggie, and some fat. This will leave you satisfied and fueled up for whatever the day brings. Make sure you are getting plenty of water and avoid the sugary drinks that will leave you with a sugar crash. My favorite is my alkaline water from my Kangan machine and some LMNT and creatine.

Which of these could you improve on? ❤️

03/04/2025

It seems that as of late I’ve witnessed so many people throw in the towel when things get hard.

Or make commitments and then go back on them.

This blows my mind!! 🤯

Here’s the thing, there will always be challenges. We can succumb to them and experience little growth or we can continue to face them over and over with the commitment to improve each time.

Keep that commitment. Especially to yourself. If you can’t keep commitments to yourself you probably also a struggle with keeping commitments to others.

Don’t view the challenges as failures. View them as opportunities to learn.

Keep showing up. Especially when it’s hard.

Let your actions match your words.

And let your word be so solid!

And enjoy this picture of me getting choked out by .official 😜

It’s happened more times than I can count.

Love you all! ❤️

26/03/2025

Alright friends…I’ve been stuck on Salt and Stone as my go to for natural deodorant and a while now. It smells divine.

But…I think I’ve just found a new favorite! My friend recently introduced me to Saje and it’s soooo good.

And peaceful warrior seems to sum me up pretty well. ❤️ Between the name, the scent, and how well it works, I’m a convert!

If you’ve been on the hunt for an aluminum free, all natural deodorant, this one is HIGHLY recommended. ❤️

Refined Body and Soul

09/02/2026

16/01/2026

10/01/2026

16/12/2025

30/09/2025

25/09/2025

18/09/2025

11/06/2025

07/04/2025

03/04/2025

26/03/2025

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