Show Up Happy

04/05/2026

They called me "Bad Bunny" after Zumba class today... so I decided to show what some fun "bad" movement energy really looks like!

​But in all seriousness, today was a reminder that movement is one of our most direct paths to joy. Combine this with connecting with people and happy chemicals are exploding!

​When we move and connect with others, we aren't just burning energy —we are creating happiness in real-time.

​Let’s find the joy in the motion and people.

​
FlowState BadBunnyVibes MovementIsMedicine ChooseHappiness

03/27/2026

A small gratitude habit can change the way you see your whole day.

You don’t need a fancy journal.
A scrap paper, an old envelope, a whiteboard — anything works.

What matters is writing it down.
Because when you write it, your brain pays more attention.
You start noticing more of the good, even on the hard days.

Gratitude doesn’t make life perfect.
It helps you see what’s already supporting you.

If you want help building habits that actually stick, DM me for a free 45‑minute call.

We can talk about your goals and what you want more of in your life.

03/27/2026

I have a confession to make... and it’s a little embarrassing as a Board Certified Health Coach. 😅

We often think that once we get the certifications (I’ve got 6 from ACE and a life coaching credential!), we’re supposed to be perfect examples of health 24/7. But the truth? My sleep hygiene practices have been a major work in progress lately. 💤

It’s easy to give advice, but it’s much harder to follow it when life gets busy.

Here is what I’m doing about it:
1️⃣ I’m admitting I can’t do it alone.
2️⃣ I’ve hired a coach to help me fix my own habits.
3️⃣ I’m documenting the "good, the bad, and the ugly" right here on this page once a week.

I’m a firm believer that to help you Show Up Happy and use your strengths daily, I need to be doing the work myself. 🤝

I’d love some company on this journey!

How are YOU sleeping lately? Are you a "hit the pillow and out" person, or a "staring at the ceiling" person? Let’s talk in the comments! 👇

03/25/2026

I preach about 'Showing Up' every day—but sometimes I have to dare myself to do it, too! 🌺✨

​At the Aloha Festival, I accepted my own double dare to perform a pop-up movement set at the entrance. I was nervous, but the connection with the crowd reminded me why we move: for joy, for roots, and for growth.

​Watch the full 25 second 'dare' here: https://youtube.com/shorts/OjJpoD0xNj4?si=mSD43wItxs3HN0yB

03/24/2026

Hot Take: The fastest way to shift your own energy is to give it away to someone else. ✨

I spent my day as a Ribbon Dancer for World Down Syndrome Day, and my heart is still full. Inclusion isn’t just a buzzword—it’s a physical, real-time experience that happens when we step away from the screen and into our communities. 🎀🌈

As a Board Certified Health Coach, I talk a lot about "showing up," but moving in flow for the benefit of others is a different kind of medicine.

If you’ve been feeling overwhelmed, stuck, or scattered lately, here is your sign: go be the light in someone else’s day. You’ll be surprised at how quickly you move from overwhelmed to calm and focused when you prioritize connection over your "to-do" list.

I’m building a community dedicated to helping you be your best—because when you show up happy, the world changes.

Drop a note in the comments if you need some extra motivation to help someone else.👇

03/22/2026

Your body has a built-in stress reliever — and most people never use it.

It's called oxytocin, also known as the "Cuddle Chemical." It's a hormone your body produces naturally that reduces cortisol, lowers anxiety, lifts your mood, and even improves sleep quality.

And here's the best part — you can trigger it yourself in under 40 seconds. No supplements, no special tools, just a simple habit your nervous system is already wired for.

In my latest reel I'm sharing two easy ways to activate it today, whether you have a pet or not. 🐾

Small habits like this are exactly what I help my clients build — simple, sustainable practices that create real change in how you feel every single day.

👇 Watch the short video and try it today. Then tell me in the comments — did you feel a difference?

📩 Send me a DM or drop COACHING in the comments if you're interested in a FREE 30-minute session to talk about your goals, habits, and wellness practices. I'd love to support you on your journey! 🙌

03/16/2026

When did we stop playing on holidays — and I mean without alcohol? ☘️

I couldn't even wait until tomorrow to share this — because joy doesn't wait for the calendar. And neither should you.

You're looking at a full-on DOPAMINE, SEROTONIN, OXYTOCIN & ENDORPHIN release — all at once.

Here's what's actually happening in these photos from a Health & Wellness perspective:

• DOPAMINE — Setting a fun goal (full St. Patrick's Day outfit) and DOING it fires your brain's reward center. That rush of "I did the thing!" = dopamine.
• SEROTONIN — Being outdoors in the sunshine, moving your body, feeling confident in a bold outfit. All serotonin triggers.
• ENDORPHINS — Genuine laughter and being gloriously goofy releases endorphins. You literally cannot feel stressed while doing this.
• OXYTOCIN — Sharing joy with others (yes, even on social media!) triggers the connection chemical.

The science is clear: PLAY is not frivolous. It is medicine.

You don't need a special occasion to trigger your happy chemicals. You just need a green wig, zero shame, and the willingness to show up fully. 🍀

When was the last time you did something purely for FUN — no drinks required? Drop it in the comments — I want to know!

03/13/2026

I JUST LEARNED THIS—AND I’M SWAPPING MY OLIVES TODAY! 🚫🫒

Confession time: Even as a Board Certified Health Coach, I am constantly learning new things about the "hidden" side of our food. I just went down a rabbit hole on how canned black olives are processed, and honestly? I’m phasing them out of my pantry for good.

In this 45-second video, I’m comparing standard canned Black Olives vs. Kalamata Olives. The difference isn't just the taste—it's the process. Most canned black olives are picked green and "dyed" black using Iron Gluconate. Kalamatas, on the other hand, are naturally ripened on the tree.

The Swap: I'm actually donating my remaining canned black olives to our local food pantry today and switching my household to Kalamatas. When we're working on "Showing Up Happy," these small, real-life pantry upgrades make a massive difference in how our bodies feel.

Who’s joining me in making a swap this week?

If you want to stop guessing and start knowing exactly what your body needs to thrive, let’s talk. I’m opening up a few spots this week for a Free 30-Minute Health Practice Audit. We’ll sit down (virtually) to look at:

> Your current grocery "staples" (and easy, high-impact upgrades!)
> Your health & energy goals for 2026.
> One immediate health tip you can use in your real life right now.

👇 Comment "UPGRADE" below or send me a DM to grab one of these free 30-minute spots. Let’s audit your health together!

03/12/2026

Stop trying to find 1 hour—you only need 7 minutes in the morning. ⏳✨

If you’ve been feeling stuck, I’m challenging the idea that a morning routine has to be a marathon to be effective. I’m experimenting with something new—a 7-minute "Science-Backed Start"—and I’m inviting you to try it with me for the next 3 days.

As a Board Certified Health & Life Coach, I’m here to support your journey by finding high-impact, low-friction habits that actually stick. We often overcomplicate wellness, but the science shows that small, consistent shifts are what lead to big transformations.

The 3 Results I’m Targeting (The Science):

1) Peak Focus: Creating that neurochemical boost to own the morning.

2) Mood Mastery: A deliberate hormonal reset to start from a place of calm.

3) Instant Energy: The metabolic spark needed to power through the day.

The 3 Benefits of This Experiment:

1) Proof of Concept: To see if the science actually works for your body and schedule.

2) The Quick Win: To prove you can shift your mood in just 7 minutes.

3) Build Momentum: To jumpstart a habit without the pressure of "forever."

I’ll be sharing the "lab results" from my 3-day experiment soon!

Are you ready to stop overcomplicating your morning? Let’s start a conversation—drop a "7" in the comments if you’re ready for a quick win! 👇

03/11/2026

Stop the "hangry" in its tracks! 🍎 This classic combo is my favorite way to fuel my joy without the fuss. It’s the perfect "bridge" snack to help me stay focused while I’m preparing my actual meal.

Keeping it real for you: The other day, the hunger won and I pulled into Taco Bell because I just couldn't wait. 🌮 But today? I resisted the urge and reached for this instead!

As a Board Certified Health Coach, I’m always attempting to make good, healthy choices, but I’m human too. Simple, steady, and so satisfying!

Nut-Free Swap: No nuts? Sunflower Seed Butter is the perfect creamy 1:1 alternative! 🌻

What’s your go-to "emergency" snack? Let me know in the comments! 👇

03/05/2026

Absolutely phenomenal!

Your emotions are data. 📊
But what are they telling you?

Every emotion points toward something important — a need for growth, belonging, meaning, safety, autonomy, or achievement.

When we learn to read these signals, emotions stop feeling overwhelming and start becoming guides.

Pause for a moment:
What emotion are you feeling right now… and what might it be pointing to?

👇 Share one word in the comments.

Learn more about emotional drivers:
6sec.org/needs

📘 Dive deeper with Emotion Rules by Joshua Freedman
emotionrules.com

PersonalGrowth SixSeconds

03/05/2026

How am I supposed to manage stress when I’m soooooo busy! I have zero time! I am already behind!

Only 5 minutes? Are you joking? Kidding? For real?! 😲

I hear this all the time. We feel like we need a gym workout, an hour-long massage or a weekend retreat to reset. Now, don't get me wrong—a workout kicks off all sorts of good chemicals, gratitude journal is amazing and a quick walk does wonders. While those other tools are great, this specific breathing technique actually releases the "nerves" physiologically. It signals your nervous system to let go right now.

You don’t need an hour. You only need 5 minutes. It’s called Box Breathing, and you can do it anywhere.

The 5-Minute Stress Reset:
Step 1: Get comfortable. Whether you're on a mat or in your office chair, just settle in.
Step 2: Commit to 3 breaths. Why three? It’s just long enough for the body to physically release stress.
Step 3: Learn the technique. Visualize a box with 4 sides:
o Inhale for 4 seconds.
o Hold for 4 seconds.
o Exhale for 4 seconds.
o Hold for 4 seconds.
Step 4: Repeat. Do this cycle 3 times and feel the shift.
Make time for you. All you need is 5 minutes. You got this!
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Want more 1:1 or group coaching to learn more tips on being your best? Just put the word ME in the comments and I will reach out to you, let’s make it happen! 👇