GLP-1 Weight Loss Tips: How to Maximize Results and Build Lasting Habits

/
GLP-1 Weight Loss Tips: How to Maximize Results and Build Lasting Habits

We have many health coaching clients and retreat guests who are taking a GLP-1 medication or considering it. If you fall into either camp and are working towards weight loss goals, this post is for you. GLP-1 medications have been a game-changer for many people struggling with weight loss. But here’s the truth: the medication is a tool, not a magic fix. It can help you manage hunger and cravings, but long-term success still depends on the healthy habits you build while you’re on it.

Read More

7-Day Mediterranean Diet Meal Plan for Weight Loss

/
7-Day Mediterranean Diet Meal Plan for Weight Loss

If you’ve ever wanted to lose weight while still enjoying flavorful, satisfying meals, the Mediterranean diet might be your perfect match. Unlike restrictive “quick fix” plans, the Mediterranean way of eating is built on whole foods, healthy fats, lean proteins, and fresh produce — making it easy to feel good and see results.

The Mediterranean diet isn’t just about weight loss. It’s linked to better heart health, improved energy, reduced inflammation, and even longer life expectancy. But here’s the key: it’s sustainable. Instead of cutting out entire food groups, you focus on balance and flavor.

Read More

7 Day GLP-1 Friendly Meal Plan for Weight Loss & Weight Management

/
7 Day GLP-1 Friendly Meal Plan for Weight Loss & Weight Management

Between busy schedules, carb-heavy meals everywhere, and trying to balance your blood sugar, it can be tough to feel satisfied and energized. But here’s the truth: eating the right meals makes all the difference.

GLP-1-friendly meals help you feel fuller longer, support steady blood sugar, assist with healthy weight management, and keep you energized through the day. The problem? It can feel overwhelming to figure out what to eat — and how to keep it simple.

Read More

7 Day High Protein Meal Plan For Weight Loss (with Recipes!)

/
7 Day High Protein Meal Plan For Weight Loss (with Recipes!)

If you’ve ever struggled to implement the high protein diet or have a tough time hitting your protein goals, you’re not alone. Between busy schedules, grab-and-go snacks, and the endless cycle of carbs everywhere, protein often gets overlooked. But here’s the truth: getting enough protein changes everything.

Read More

Perimenopause Survival Guide: 7 Things That Actually Helped Me (As a Health Coach)

/
Perimenopause Survival Guide: 7 Things That Actually Helped Me (As a Health Coach)

Perimenopause is one of those seasons of life that nobody really prepares you for. The hot flashes, the sleep disruptions, the changes in your body — it can feel overwhelming and frustrating. As a health coach (and as a woman living through it myself), I’ve had to experiment with what actually works for me.

The truth? There’s no one-size-fits-all solution. But there are daily habits that can make this stage so much more manageable — even empowering. Here are 7 things that have truly helped me through perimenopause, plus a bonus tip that’s been a total game-changer.

Read More

Your At-Home Self-Care Day with Spa Menu

/
Your At-Home Self-Care Day with Spa Menu

We all need a reset sometimes — a day to slow down, recharge, and feel completely refreshed. The best part? You don’t have to spend hundreds at a fancy spa to get that same sense of luxury. With a little planning, you can create a spa-inspired self-care day at home that nourishes your body, mind, and spirit.

Here’s your step-by-step self-care day itinerary complete with a delicious spa menu designed to help you glow from the inside out.

Read More

7 Ways to Live Fully When Chronic Pain Is Persistent

/
7 Ways to Live Fully When Chronic Pain Is Persistent

Chronic pain isn’t just a medical condition — it’s a daily reality that reshapes your routines, relationships, and self-image. Managing it well requires more than symptom control; it demands new habits, new rhythms, and a deeper understanding of what still brings meaning. You don’t need to be pain-free to live a fulfilling life. You need tools that make room for what matters, even on the days when discomfort is loudest. These strategies help you reclaim agency without pretending pain doesn’t exist.

Read More

5 Reasons Why the Mediterranean Diet Is So Beneficial for Weight Loss

/
5 Reasons Why the Mediterranean Diet Is So Beneficial for Weight Loss

When it comes to weight loss, there’s no shortage of trendy diets that promise quick results. But many of them are restrictive, unsustainable, and leave you feeling deprived. The Mediterranean diet, on the other hand, has stood the test of time. Rooted in the traditional eating patterns of countries like Greece, Italy, and Spain, this way of eating is consistently ranked one of the healthiest diets in the world.

Read More