Forget the Rules: 10 Weight Loss Do's & Don'ts That Actually Work

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Forget the Rules: 10 Weight Loss Do's & Don'ts That Actually Work

If you've tried to lose weight before, you've probably been given a long list of rules. So many of our retreat guests and health coaching clients have come to us with years of experience with diets and weight loss protocols. While plans can be beneficial in some ways, they lack in others. You might have experienced this for yourself so let’s chat about some of the do’s and don’ts that I see as important markers for real, sustainable success.

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How to Make Your Wellness Retreat Experience Last After You Get Home

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How to Make Your Wellness Retreat Experience Last After You Get Home

A wellness retreat can be a powerful reset for women seeking rest, clarity, healing, movement, or a fresh perspective. Yet many women return home from a beautiful retreat experience only to find themselves pulled back into old routines within days. The retreat felt transformative in the moment, but the changes didn’t stick.

The difference often comes down to what happens before the retreat begins and after it ends. A retreat is not just a few days away from home—it’s a process. When approached intentionally, those days can become the starting point for meaningful, lasting change.

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High-Protein Nice Cream with a Magic Chocolate Shell

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High-Protein Nice Cream with a Magic Chocolate Shell

If you've ever loved the crackly chocolate shell on an ice cream cone, you're going to love this healthier version.

This High-Protein Nice Cream combines creamy Greek yogurt, protein powder, and nut butter into a fluffy frozen dessert that's topped with a thin layer of melted dark chocolate. After just a few minutes in the refrigerator or freezer, the chocolate hardens into that classic "magic shell" that cracks with every spoonful.

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Blueberry Yogurt Bars (Healthy Summer Snack or Frozen Dessert)

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Blueberry Yogurt Bars (Healthy Summer Snack or Frozen Dessert)

These Blueberry Yogurt Bars are one of those recipes that sit perfectly between a snack, a light breakfast, and a healthy summer dessert.

They’re creamy, slightly sweet, naturally chilled, and packed with simple whole-food ingredients. Think of them as a cross between frozen yogurt bark and an energy bar — with just enough natural sweetness to feel like a treat, while still being nourishing enough to enjoy during the day.

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Weekly Wellness Reset: Slow Summer Wellness & Simple Meals

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Weekly Wellness Reset: Slow Summer Wellness & Simple Meals

Summer has a different rhythm to it.

The days feel a little longer. Meals feel a little lighter. There’s more time outside, more sunshine, more opportunities to slow down and reconnect with yourself in simple ways.

Set yourself up for summer wellness from the inside out - get simple meals, movement that supports your body and tips for slowing down and tuning in this summer.

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Vacation Wellness: 17 Tips for Balance, Energy, and Enjoyment

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Vacation Wellness: 17 Tips for Balance, Energy, and Enjoyment

Vacation is meant to be enjoyed.

It's a time to relax, explore, connect with the people you love, and create memories that last far longer than any workout or meal plan.

Too often, wellness advice around travel focuses on restriction, avoiding certain foods, or trying not to "fall off track." But that's not how I look at it.

This is life. Life is meant to be lived. Wellness is about creating balance.

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Blueberry Basil Summer Smoothie

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Blueberry Basil Summer Smoothie

Wellness is having a big moment and for good reason. Nutrition plays such a huge role. So often, when people think about boosting nutrition, they often focus on adding more supplements, powders, or complicated ingredients to their routine.

There’s nothing wrong with supplements but there are so many ways to boost your the quality of your nutrition with fresh, whole foods.

The simplest ingredients can provide some of the biggest nutritional benefits - from nuts and seeds to herbs and spices, and fresh produce - there are SO many “superfoods” out there. Think fiber, antioxidants, phytonutrients, omega-3’s and so much more!

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10 GLP-1 Mini Meals: How to Build Balanced Meals When Your Appetite Changes

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10 GLP-1 Mini Meals: How to Build Balanced Meals When Your Appetite Changes

Appetite changes are one of the biggest adjustments people experience on GLP-1 medications.

Getting full faster isn't necessarily a problem, but it does require a different approach to eating.

The goal isn't to eat less food simply because you're less hungry. The goal is to make the food you do eat count.

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Summer Wellness Inspiration: Create a Summer That Feels Good From the Inside Out

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Summer Wellness Inspiration: Create a Summer That Feels Good From the Inside Out

Summer has a different energy.

The days are longer. The sun stays out later. There are more opportunities to get outside, spend time with people you love, travel, rest, and enjoy the simple moments that often get overlooked during the rest of the year.

Instead of letting summer fly by, what if you used it as an opportunity to reconnect with yourself?

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Healthy Summer Protein Smoothies (6 Easy Recipes)

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Healthy Summer Protein Smoothies (6 Easy Recipes)

I love protein smoothies because they’re easy and they can pack a ton of nutrition into one glass. I especially love protein smoothies during summer time. When temperatures rise, smoothies can be an easy way to support your nutrition goals while staying refreshed.

Whether you're looking for a quick breakfast, post-workout recovery option, or an afternoon snack, adding protein to your smoothie can help support fullness, muscle recovery, and more balanced energy throughout the day.

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