Transformational Talk

6-Day Beating the Winter Blues & Loneliness Mood Reset Small actions. Real connection. Lasting energy. This is how I chose to live. In years of helping people and listening to wealthy, poor, busy, lonely people…. We all can struggle, but no one beats the winter blues by pushing harder - you beat them by focusing on light (talked about this in my spiritually fit page), plus add movement, meaning, and connection on purpose. Day 1 Create Light & Hope Fit Habit Focus: Morning

I was playing a game this week and one of the trivia questions was : WHAT IS THE NUMBER ONE EMOTION DURING THE HOLIDAYS? It was ANXIETY …. BOO!! Why are we anxious and stressed? Is it really family, buying crap we don’t need with money we don’t have?? What’s your stressor? Stop losing confidence to these 5 daily habits this week…. Hint they are NOT one of my 6 fit habits but sneaky little habits that we do often as people pleasers 🛑 I RARELY say don’t give. But we are going

How Many Times Do You Need to Hear a Positive Message to Rewire Your Brain? Scientifically + behaviorally, it takes: 60–200+ repetitions of the same message, thought, or affirmation- this is why I’m not moving on from other messages during our workouts because I really want your mind reprogrammed to work for you. This has everything to do with every result you want in your daily life❤️ And if you’re ready to level up, you’re listening to five minutes of the Self Talk audio o

Here’s an amazing (no meat- nail protein) plan for woman who’s healthiest fit goal weight is 140-170lbs Staying full on delicious food that has all the nutrients you need and less sugar/processed keeps that energy up and skin glowing- add our weight training daily and that really is the ultimate in aging well👏 Now accountability is key. You will send me a check in and we are going after building consistency. The most perfect plan without daily consistency doesn’t work for an

Healthy eating isn’t a luxury — it’s leverage. When your energy, mood, and health go up, your expenses go down. You can’t afford NOT to eat well. This week I was featured on KATU and shared easy ways to eat healthy on a budget. After talking about how many people in our area are serving families in need and those who need extra help with finances, I asked a few of my clients- how can we do better ourselves and help others in need. One answer was lack of nutrition education an

You’re juggling so much. Work deadlines, family dinners, school runs, and maybe even caring for aging parents. It’s no wonder your health takes a backseat. But here’s the thing: these common health challenges aren’t just about time or motivation. They’re about mindset, habits, and the stories you tell yourself. You might think, “Nothing has ever worked for me.” Or, “I’m just not built for this.” These thoughts are powerful. They shape your actions and your results. But they

Let’s start asking different questions… let’s start by asking. Does this serve me? Is this how I want to feel? Is this giving me the life I want? What Self Talk is not working for me? How do I surround myself with people who have the same goals when all of my friends and this culture is so wrapped around food and alcohol? Let me help. I understand. Let’s ask better questions. This all happens through a natural process during coaching. You discovering the best version of you.

In today's fast-paced world, where negative thoughts can easily take center stage, the power of positive self-talk is a game-changer that...

Coaching during the workouts this coming week in my fit app we talk about visualization. Want to see my first visions? 😂 Even I have...

You've tried cutting calories. You've done the fit workouts. But you still feel heavy, tired, and defeated. That’s because you might be...

Hey aren’t you…. YES I AM. I want you to have that confidence in YOU. That you aren’t trying to be like anyone else, that you’ve ditched...

Real change doesn’t start big—it starts small. Tiny habits, repeated daily, are the seeds that grow into unshakable confidence. This is your comeback, and it begins with one small win at a time.

A 28-day health and fitness challenge for women 30–60 ready to feel confident, strong, and grounded again. Build healthy habits that actually last. Join now.

You've tried cutting calories. You've done the workouts. But you still feel heavy, tired, and defeated. That’s because you might be...

If you’ve ever told yourself “I just need more discipline,” this one’s for you. The fitness industry loves to sell you on hustle, grind,...

My name is Amy and I am a huge believer in finding out how we make food work for us and getting the people off of medication. So what’s the latest trending medication to try… GLP-1

This recipe is one of my favorites because it’s super easy, healthy, and fast – 3 of the BEST prerequisites for weeknight meals! Less than 30 minutes and only one pan required for delicious lettuce cups? Yes, please!