Health, Life, Life Lessons, Nutrition

Healthy Mind, Healthy Body

Oh hey there.


It’s been faaaaaar too long. I had a moment this summer when I realized that I was trying to juggle so many different things and doing none of them exceptionally well. I wanted so desperately to be good at everything and ended up feeling like I wasn’t good at anything. And while it was something I loved and worked so hard to build… the blog was something I had to let go of updating regularly. Who knew being a wife and mom, running (and expanding!) several businesses, trying to maintain my own health and fitness, and figuring out life with a kid now in school would be too much for one person to handle… ha. It was important to me to be more present in every day life and most of my responsibilities, like running a CrossFit, weren’t ones I could give up on. So I took a break from posting regularly here. But I’ve missed it! And now that I feel like I have a little bit of a better handle on things I’m excited to try to get back into the groove with posting here.

This blog has grown and changed as I have grown and changed. It has been a place for deep reflections, a training journal for my past races, it had a short stint as an attempted crafting blog, but mostly it has been the way I have documented my weight loss and fitness journey over the past 5 years. The thing is along with realizing I couldn’t do it all I reached a major turning point in my weight loss journey this summer. I reached a point where the number on the scale wasn’t very important. I wasn’t willing to go to more extreme measures just to see that number change. I stopped stressing about it. As I continued to study for my Precision Nutrition Level 1 Certification I started implementing some of the principles I was learning. I kept up with my regular Crossfit workouts, which range between 1-2 hours a day 5 days a week. I made healthy choices for the most part and enjoyed some indulgences on occasion as well. I’m almost scared to admit it… but I feel like I found peace and balance. I don’t want to say I’m in maintenance mode. I do want to be more lean than I currently am. But I absolutely love my body where it is at as well.


It’s weird, though. To be at a place I always dreamed of being. We just got back from a trip to Jamaica (I’ll write more about that in another post) where I spent 4 days in a bikini and not once felt ashamed or self conscious. And when people started posting pictures from the weekend I didn’t cringe or hate any of them. I looked at myself and think “wow, I did this” instead of thinking how I need to eat less or workout more.

This shift in mindset didn’t happen because I lost weight. This shift in my mindset happened because I worked on my mind and soul. By learning to care for my body I learned that there is so much more to being healthy than just eating right and working out. Being completely healthy means taking care of your body, mind, and soul.

Healthy concept, Spirit, Body and Mind, drawing on blackboard

Doing things you love, challenging the lies you’ve been told about yourself your whole life, speaking powerful truths in place of those lies, taking time to invest in yourself, discovering your worth, surrounding yourself with people who support and empower you… all these things lead to being completely healthy. And that is what a lot of people miss on this journey. That’s dangerous. If all you do is focus on the physical aspect it is far more likely the changes you see in your body won’t stay around for long. I’d wager to say the changes I’ve seen in my body, especially in the last few months, have been not because I was focusing on the physical changes but because I have been focusing on my mind and soul as well. Realizing (and admitting) that I can’t do it all was a huge step for me. It eliminated the stress I put on myself. Because no one expected me to be able to do it all… except for me. When I started removing stress and unrealistic expectations from my life I became happier and healthier.


Same bikini, 5 months apart. I noticed a huge difference! According to the scale I’ve lost 13lbs on the scale, PR’d several lifts, and even got a few pull ups, got toes to bar, and got my rope climbs back. I haven’t changed my eating or workouts significantly. I’ve simply focused on my mental and emotional well being and tried to manage my stress more effectively.


It’s been a process, It always is. But you are worth the hard work.

Do you focus on your mental and emotional health or just your physical health?
What can you do today to be healthier in mind, body, and soul?




Where does your food come from?

While I prefer knowing exactly where my food is coming from sometimes it just isn’t possible to spend your weekends at the farmer’s market or to grow your food. In this fast paced, on the go world I end up having to run to the local grocery store and do my best to make good choices. Having a local grocery store that cares enough to supply local homegrown food choices makes making healthy choices for my family a far easier process.

There are far several benefits to choosing local homegrown food. One of the first that comes to mind are the health benefits. When crops don’t have to travel long distance they can be grown for taste and health, rather than grown specifically with the ability to survive while being transported long distance. Buying and eating locally grown food is also healthy for the economy, instead of purchasing food grown across the country or even in other parts of the world you are able to invest in your local economy.

Get all the health benefits of homegrown produce with Hy-Vee’s Local Homegrown Twitter Party July 22nd at 2pm CST with #WinFreshWinLocal



A team of Hy-Vee’s in-house health experts will be on-hand and ready to answer all of your fresh, local, homegrown questions at our upcoming Twitter Party!

Whether you’re looking to eat more nutritiously or to support your local growers (or both!) we’ll be tweeting all things FRESH, LOCAL and HOMEGROWN and we want to hear from you! When you share your questions with #WinFreshWinLocal during the Twitter Party you’ll automatically be entered to win 1 of 4 Hy-Vee Gift Cards valued at $250 each! A great opportunity for you and your family to enjoy all the fruits and vegetables grown within 200 miles of Hy-Vee stores across the Midwest!

I am excited to announce our partnership with Hy-Vee for this upcoming Twitter Party on July 23, 2015 at 3:00 CT.

Don’t Forget: keep your eyes out for the Local Homegrown program logo when you’re shopping at Hy-Vee!


Do you think about where your food comes from?

Coffee Date

If We Were Having Coffee…

Coffee is good for the soul. Something about it makes me feel so at home and so open. The smell of coffee brewing is invigorating. It isn’t just about the caffeine, although that doesn’t hurt. It is like a loyal friend. Always there for you when you need to wake up, take a break, have a pick me up after a long morning, or just need a warm hug for your soul.

 coffee hugs

And thanks to Starbucks advocating for their “third place” experience, a lot of my deep musings and conversations have happened over a cup of coffee. So today I’m going to chat (or type) with you over a cup of coffee. I used to do this all the time but then life happened and the only thing I do regularly is eat, sleep, work, and workout. So, let’s have a fun little Coffee Date!

If we were having coffee… 

I would tell you how excited I am to be able to connect again. I miss this space. Writing has been something I’ve always loved. Really, it has been a therapy of sorts. There have been so many times that things don’t make sense in my head but as I start to write they just seem to make sense. I would tell you how I have been writing a little more in an actual paper journal! For a long time the only place I journaled was here on the blog, but not too long ago I found my collection of paper journals from the year before I got married and it was so enlightening to read through those. Let’s just say I’ve come a long way since then… Oh the thoughts that go through a 19 year old girl’s mind…

If we were having coffee…

I would tell you that I am thiiiiiiiis close to finally finishing my Precision Nutrition Level 1 Certification. I registered in September and got most of my materials close to October of last year. I’m extremely thankful that it is a go at your own pace program. It took me awhile to get through the first half of the program, which is the science based portion. I’m cruising through the second half, which includes a lot more practical coaching education. The coaching portion comes a little more naturally to me as it is more psychology based… Good to know I will actually get some kind of use for that Psychology degree I have! I’d tell you that I am really excited about being able to help teach others how to have a healthy relationship with food and to get the results they are looking for. One of the biggest thing I’ve noticed, especially in women, is that most of the clients we see come in to our CrossFit are not eating nearly enough of the right foods. Especially Protein. Let me step on my soapbox for a moment…

LADIES… Lifting weights and eating adequate protein will not make you look like some she-hulk body builder! I wish to the Dear Lord in heaven that it did, because I would be jacked. You should aim to eat protein dense food with every meal, even your snacks! If you aren’t getting enough protein from whole foods, or you are traveling or crunched for time,  you can supplement a protein shake.


I have used several different brands of protein, most recently getting the opportunity to try out Lean1 Protein from Nutrition53. The most important thing is to find a quality protein that you will actually drink (The regular Lean 1 Flavors all tasted great, the Vegan flavors tasted very… earthy. Which is cool if you like that taste. I wasn’t a fan). All that to say I don’t care how you do it, but eat you freaking protein.

*steps off soap box*

Sorry, I get really worked up about that.

Deep Breath.

Let’s get back to coffee…

If we were having coffee…

I would tell you I have been doing my best to read more. I really love reading. I recently finished the Book Start by Jon Acuff and I really enjoyed it. Now I’m working on Tribes by Seth Godin and Happier at Home by Gretchen Rubin. I have several other titles on hold in my online library… Did you know you can get ebooks from the Public Library? I read them from my ipad. That was life changing when I figured that out! Some of the more popular titles have a long hold list but I like that having them on loan makes me want to read them before they have to go back to the next person on the hold list. It’s so easy in this fast pace busy society to forget about the things we enjoy. For me it is reading. I love learning and reading is one of my favorite ways to learn. Plus Leaders are Readers!


If we were having coffee…

I would ask you what was one thing on your to do list that has been sitting there for awhile. I’ve been using my Passion Planner to keep track of my chores and errands. That means whatever I don’t complete for that week has to be rewritten on the next week’s page. I had a huge stack of things in my garage that I was supposed to mail to someone for the last month or so. And I just kept putting it off for no real reason. I finally bit the bullet and packaged them up and mailed them out the other day. It felt so good. I would tell you to bite the bullet and get that thing done. The energy you spend dreading it is more draining than the energy it takes to actually get it done. So like Shia says… JUST DO IT!


If we were having coffee…

I would tell you I have been really enjoying training lately, but it has been hard. I feel stronger than ever. I’m trying to dial in my nutrition (PROTEIN, remember?!) and work on my form. I’ve found some major errors in my pull that I’ve been doing for so long they are miserable to try to correct now. But I’m working on it and making progress. This week was tough. I posted this on Instagram after Wednesday’s workout:

“This week training has felt hard. The heat was crazy and the weights were heavy. I feel strong, hitting just 10lbs below my 1RM max split jerk for 5×3 today. Some days it feels easy. Most days it doesn’t it. If you want something worth having, you are probably going to have to fight for it. I want to to be a better athlete and coach. I want to be stronger, faster, leaner. I want to be better than I was yesterday. And that is worth fighting for when it’s hot… And the weight is heavy… And you suck at double unders. Now I’m just thankful that tomorrow is rest day”

Rest day was amazing and today’s workout felt good. I would tell you that I think your mentality about your training effects the outcome of your training more than we realize. I have been in a good place mentally and I feel like it is making all the difference in my training.

If we were having coffee…

I’d thank you for putting up with my random rambling and tell you we have to do this more often!

If we were having coffee… What would you tell me?