Show Up Happy

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! 👇

03/03/2026

"I’m doing a pulse check on YOU today.

As a Board Certified Health and Life Coach, I know that stress isn't just a 'feeling'—it lives in our bodies. But before we can shift it, we have to name it.

Drop the top 3 stressors on your plate right now in the comments. I’ll go first:

1️⃣ Sleep Hygiene: I’m currently in the trenches of improving and bettering my own practices. Even coaches have to do the work!
2️⃣ Body Composition: Navigating some muscle mass issues after losing weight naturally—finding that balance is a journey.
3️⃣ Community Care: Trying to figure out why one of our community cats at ASU Research Park isn’t eating all his food lately. He only gets 1 meal a day!

I’m reading every single comment and holding space for you today. 👇

(P.S. I’m currently finalizing a free 45-minute webinar on somatic stress relief to help us navigate these exact things—keep an eye out for more info)

01/01/2026

Happy New Year 2026!

Move, be silly, and enjoy the moment.

Here’s to joy in motion — today and all year long.

12/06/2025

Theme Shaping Up for 2026: Yes, And … What about You?

My theme for 2026 is: Yes, And… Becoming Better in Real Life. It’s about embracing the messy moments, honoring resilience, and co-creating wellness that is practical, inclusive, and joyful based on Yes, And! I even created a graphic and have a YES button to lean all into it.

What about you? What is starting to resonate with you? What seems important for 2026.

If you want help shaping your theme for 2026, book a FREE 30‑minute call at www.showuphappy.com

To Myself, My Family, My Profession & Community: Yes, And… I step into 2026 with unapologetic attitude, grounded mindset, and clear intention. I honor the messy moments, the real-life tries, and the evidence-based foundation I’ve built. This year, I choose expansion, joy, and resilience—because becoming better is never linear, but always possible with Yes, And. Even when we disagree, we choose Yes, And to listen to one another.

11/26/2025

Powerful graphic. So much to reflect on.

The good news? You have a lifetime to master what’s within your control—through self-experimentation, positivity, and leveraging your strengths.

I help guide you in embracing real-life wellness—messy, nonlinear, and deeply personal. Whether you're seeking more joy, clarity, or confidence, your mindset, effort, and boundaries are powerful tools for transformation.

💬 Book a free 30-minute coaching session at www.showuphappy.com Let’s build practical wellness together.

11/19/2025

Fitness builds strength. Wellness builds resilience.

It’s not about perfection. It’s about practice.
— One stretch before you scroll
— A walk that ends with a smile
— A breath that interrupts the spiral
— A pause that honors your pace Movement is medicine. Mindfulness is momentum.

💛 Ready to explore your real-life rhythm? Book a free 30-minute wellness pulse check at showuphappy.com—let’s uncover what’s strong, what’s shifting, and what’s ready to grow.

09/10/2025

Your Strength is the Starting Point

Think back to a time you succeeded at something—big or small. Maybe you navigated a tough moment, built a new habit, or simply showed up when it mattered. That strength you tapped into? It’s still with you.

And it’s exactly what you’ll use to tackle your next goal, habit, or practice. Practical Wellness is grounded in positive psychology—the science of thriving—and starts with what’s already working.

"What’s right with you is the starting point for change." —Dr. Martin Seligman

09/09/2025

Practical Wellness Isn’t a Grand Gesture.

It’s This:

— 4 deep breaths before you reply
— 5 more minutes of movement than yesterday
— One mindful bite, no multitasking
— Lights out 10 minutes earlier tonight

Small shifts. Big ripple. Your body listens. Your being responds.

💛 Ready to take a gentle pulse on your wellness? Sign up for a free 30-minute session at showuphappy.com to explore what’s working, what’s shifting, and what’s ready to grow