Mind Body With Soul

01/07/2026

🦋 Can we talk about this “skinny” trend making a comeback?

When I was younger, all I wanted was to be skinny.
Thinner. Smaller. Supermodel thin.
That was the goal society handed us - & I chased it hard

But now?
I 💯 do NOT want that.

What I want is to be a BURNER 🔥
Strong. Lean. Capable.
I want muscle - not to look like a bodybuilder, but to look and feel powerful in my body

Because muscle is what:
🦋 Protects our metabolism
🦋 Supports hormones
🦋 Keeps bones strong
🦋 Prevents injury
🦋 Allows us to age gracefully

& if you need proof that strength matters long-term…look at Dick Van D**e
He’s 100 years old - & still strength training regularly.
That’s not about vanity. That’s about longevity, independence, and quality of life.

I’m not chasing “small” anymore
I’m chasing strong enough to live fully - now & decades from now

✨ If you want help building strength in a way that fits your season of life - postpartum, perimenopause, busy mom life, or just starting out - comment “MOVE” or DM me
Let’s build a body that supports you for life 🦋💪🏼

01/06/2026

🦋 Quick tip before you plan your next meal - have you ever eaten like a “meat-eating vegetarian”?

Let me explain what I mean…
Most of my plate looks plant-forward - loads of colorful veggies, greens, fiber, and micronutrients - but it’s always anchored w/ quality animal protein.

Why this matters:
🦋 Vegetables are essential - they support gut health, hormones, digestion, detox pathways, & inflammation control
🦋 Protein from meat is non-negotiable - especially as we age
It helps:
✔️ Build and preserve muscle
✔️ Support metabolism
✔️ Keep blood sugar stable
✔️ Prevent muscle loss (which naturally increases as we get older)

Without enough protein, especially in women, it becomes much harder to feel strong, energized, or see body-composition changes - no matter how many veggies you eat

So no, it’s not about choosing plants vs. protein
It’s about both working together in a way that supports your season of life

This is exactly what I help my clients do - find a lifestyle that feels nourishing, sustainable, & realistic for them. No extremes. No confusion. Just clarity & consistency

✨ If you want help learning how to fuel your body for strength, hormones, & long-term health, comment “PLATE” or DM me

01/05/2026

🦋 Let me ask you something before the week takes off…what’s your plan?

Motivation is great - it sparks the fire.
But motivation alone will only carry you so far

What actually keeps you going is routine, strategy, & consistency
You need to know where you’re headed, why it matters to you, and have a plan in place before life gets busy & motivation fades

Because let’s be real - motivation comes & goes.
But when you:
🦋 Know your WHY
🦋 Have a clear plan
🦋 Build supportive routines
🦋 & have accountability

…that’s when progress happens - even on the days you don’t feel like it

This is exactly where a health coach comes in.
Not to tell you what to do - but to help you:
✔️ Create a plan that fits your real life
✔️ Stay consistent when motivation dips
✔️ Adjust strategies when your season changes
✔️ Keep moving forward instead of starting over

✨ If you’re tired of relying on motivation & ready for real, sustainable change, comment “PLAN” or DM me
Let’s build a strategy that works - mind, body, & soul 🦋

01/04/2026

🦋 Before you scroll - take a moment & ask yourself: where are you finding your strength right now? 🙏🏼

Today I was grounded in a powerful reminder from Ephesians 6:10–12 - a verse that feels especially fitting as we step into a new year:

“Finally, be strong in the Lord & in His mighty power…”

My pastor, from , anchored today’s service in this truth - & wow, what a way to start the year. It was a reminder that real strength doesn’t come from willpower alone…it comes from HIM

This applies to every area of our lives - including our health journey
When we feel weak
When motivation fades.
When our bodies feel tired, slow, or discouraged

We don’t muscle through alone
We lean into His strength 🙌🏼

Our bodies are His temple.
Caring for them - nourishing, moving, resting, healing - is an act of stewardship, not vanity. & when the journey feels heavy, He gives us the strength to keep walking forward

As we age, as we grow, as we heal - let’s choose to do it gracefully, faithfully, & together. Let’s hold each other accountable, encourage one another, & remember that we are never walking alone

✨ If you’re choosing to lean on Him for strength in your health journey this year, comment STRONG below. Let’s walk this path side by side 💕🦋

01/04/2026

🦋 FINALLY a date night just for us 💕

After all the holidays, birthdays, & nonstop family time, my hubby & I finally carved out some time to just be us again - & wow, did we need it 🥰

With 4 kids age 5 & under, date nights don’t happen often. Life is loud, busy, beautiful…& exhausting 😅
So when we do get the chance, we savor it

We opted for a delicious dinner, good conversation, & then chose the best plan of all - coming home to cuddle 😏 instead of going out for drinks and live music

Because sometimes mom & dad don’t need more noise or stimulation…
We just need quiet, connection, & each other 💕

This season has reminded me that relationships are part of wellness too
Strong marriages, intentional time, & choosing rest together matter - for our hearts, our minds, & our family as a whole

Grateful for love, partnership, & small moments that refill the cup 💕

✨ When was the last time you & your partner had a moment just for yourselves?

01/03/2026

This is awesome!! I love it when people turn their HEALTH life around & finally find their way!! 🙌🏼🙌🏼💪🏼💪🏼 This is what makes me happy! 😍😍🥳🥳

Mission accomplished! Jelly Roll set a goal to be on the cover of Men's Health magazine in 2026 and he did it 💪

The publication has made him the face of their Winter 2026 issue after his incredible weight loss journey last year.

Jelly Roll has shed nearly 300 pounds since committing to a healthier lifestyle at this time last year 👏

01/02/2026

🦋 Let’s talk about SOURDOUGH! 🍞✨

Sourdough has officially earned a permanent place in my kitchen for several years now - not just because it’s delicious, but because it’s incredible for your health & gut when done right

Here’s why sourdough is such a win (especially for the THM lifestyle):
🦋 The natural fermentation helps break down gluten and phytic acid, making it easier to digest
🦋 It supports a healthy gut microbiome thanks to beneficial bacteria
🦋 It has a lower blood sugar impact compared to conventional bread when fermented properly
🦋 It’s more satisfying - meaning fewer cravings & better portion control

& for me?
Sourdough has become therapeutic.
Feeding the starter, slowing down, creating something from scratch - it’s grounding, calming, & honestly such a joy

Yes - sourdough absolutely fits into a Trim Healthy Mama lifestyle when it’s prepared intentionally & paired correctly.
That means things like:
🍕 Pizza
🍥 Cinnamon rolls
🥪 Sandwiches
🧇 Waffles
🥞 Pancakes

ALL can be part of a healthy, balanced lifestyle - no guilt, no extremes, no “all or nothing” thinking.

The key is how you incorporate it, when, & what you pair it with - & that’s exactly what I help my coaching clients learn

✨ If you want to enjoy foods you love while still supporting your gut, hormones, & health goals, DM me or comment “SOURDOUGH.”
Let’s work together & build a lifestyle that’s nourishing, sustainable, and joyful - mind, body, & soul

01/02/2026

🦋 New Year, New Focus…& this time, it’s YOU 🫵🏼

As we step into a brand-new year, I want to talk about the most important person in your life - YOU.
Because the moment I finally stopped putting myself last & started truly listening to what my body had been screaming for…everything began to click

That’s when things shifted.
✨ When I chose self-care without guilt
✨ When I stopped negative self-talk & started speaking life & positivity into myself
✨ When I found a dietary lifestyle that actually made sense for real life - Trim Healthy Mama

THM worked for me in every season - through healing, postpartum, hormone changes, & now into aging gracefully. It wasn’t about restriction; it was about alignment

& today, I’m incredibly proud to say I’m a Trim Healthy Mama Master Coach, so I can help guide you through that same transformation - not just physically, but mentally & emotionally too

This isn’t about a quick fix or a January resolution you’ll forget by February
It’s about building a lifestyle that supports the woman you are becoming

✨ If you’re ready to put yourself first - w/out guilt - & walk toward lasting health, DM me or comment “COACHING”.
I’d be honored to guide you to the other side of healthy living & aging gracefully

You’re worth the effort
Always 🦋💕

01/01/2026

Happy New Year!! 🎆 Hello 2026!

As we step into this new year, my heart is filled w/ gratitude & purpose. May 2026 be a year of health, love, growth, & prosperity - & may God continue to pour His blessings over our lives, guiding us w/ wisdom & clarity 🙏🏼🙌🏼💕

Thank you, 2025, for all the lessons - the hard ones, the humbling ones, & the transformative ones. I’m choosing not to look back, but to move forward w/ intention, faith, & a commitment to always keep learning & growing - mind, body, & soul

As your health coach, here’s my gentle encouragement as we begin this new chapter:
🦋 Start small, stay consistent - big change comes from daily habits
🦋 Fuel your body well - protein, whole foods, & balance matter
🦋 Move your body in ways that support your season - strength, mobility, & grace
🦋 Prioritize rest & recovery - healing happens when we slow down too
🦋 Keep learning - about your body, your hormones, & what truly works for YOU

This isn’t about perfection or pressure. It’s about progress, alignment, & building a lifestyle that supports who you’re becoming

🫵🏼 DM me COACH if you want support, accountability, & guidance this year

Here’s to 2026 - a year of strength, healing, & forward momentum
Let’s keep going. We’ve got this 🦋💪🏼

12/31/2025

🦋 I still can’t believe I’m typing this…

I am officially a MASTER COACH for Trim Healthy Mama 🥹🙌🏼
Wow. Just…wow

If you told the early-20s version of me - the girl at her heaviest, unhealthiest weight, the girl who had been struggling since she was 8 years old - that one day she’d be a health coach, let alone a Master Coach, she would have laughed (& probably cried) in disbelief

I tried it all:
🦋 Diets
🦋 Nutritionists
🦋 Programs
🦋 “Starting over” more times than I can count

This journey has been LONG. It’s been humbling, messy, faith-stretching, & transformative. & this milestone isn’t about a title - it’s about redemption. It’s about proof that healing is possible, habits can change, & purpose can come from pain

Becoming a Master Coach means I can now support my clients at an even deeper level - helping women who feel stuck, discouraged, overwhelmed, or tired of starting over finally move forward w/ clarity, confidence, & grace

I’m so excited for what’s next - for my growth & for the incredible transformations ahead for the women I get to walk alongside

✨ If you’ve been thinking about starting fresh, this is your sign.
DM me or comment START and let’s begin this next chapter together. You don’t have to do it alone

12/31/2025

😏😋🙌🏼

No-Crossie Cinnamon Rolls - (E)

"Homemade warm, ooey-gooey real cinnamon rolls! These feel like such a special treat - we all love them (and they're an E!!) Super easy and inexpensive to make with my no-fuss method. No need to buy expensive sprouted flour... no sourdough "pet" to worry about! And my kids have declared me SUPERMOM! " Jessica

https://www.facebook.com/106546071537132/posts/110739241117815/

12/30/2025

🦋 BUSY MOMS, save this! ⏱️💕
If you’re always short on time (& let’s be real…who isn’t?), this one’s for you 👇🏼✨

One of my biggest time-saving hacks - as a mom of 4 & a health coach - is this:
👉 Build “mix & match” meals, not full recipes

Here’s what that looks like in real life:
🦋 Pick 1–2 proteins for the week (chicken, ground turkey, eggs, rotisserie chicken)
🦋 Prep or buy ready veggies (washed greens, frozen veggies, chopped veggies)
🦋 Keep simple carbs on hand (fruit, quinoa, sprouted bread, potatoes)
🦋 Add easy sauces or seasonings to change flavors fast

Now you can create meals in 5–10 minutes w/out thinking:
✨ Protein + veggie + carb = DONE
✨ No recipes, no stress, no last-minute decisions

This saves:
⏱️ Time
🧠 Mental energy
💛 Decision fatigue
…& helps you stay on your health path even on chaotic days

This is one of the first strategies I teach my clients because it works in real life - not just on Pinterest

✨ Save this post for later, share it w/ a busy mama, & tell me below - what’s ONE protein you always keep on hand? 👇🏼