with Lisa Farrar, The Plant Based Health Coach

Less Exercise Can Actually Be a Good Thing

We all need movement. Our bodies are designed to move, to exercise, and sweat. It's a good thing and it's what most of us are lacking in our day to day. 


So why am I writing about exercising less for health? 




There's a few reasons really and it's pretty simple but something we often don't think about when it comes to getting our sweat on. 


Before I get into why less exercise can be a good thing, I know there are some of you out there who are rolling your eyes about this topic/title and I get it. I used to be you. 


I used to be the girl that believed in pushing myself with my exercise routine. I used to love to see how far my body could go whether it be running, lifting, HITT workouts, and so on. I loved the high of, "Wow, I just did that, I feel so strong and healthy." It didn't matter to me if I was first place or last, what mattered is that I did it to the best of my ability, of course I got competitive but mostly with myself. I constantly wanted to improve on whatever it is I was working toward - running times, how much I could lift, etc.  


Here's the reality. While yes, at times I felt so strong, athletic, and capable, I once pushed my body so much with running long distances, I caused my IT Band to flare up (this is the connective tissue between the knee and hip and it causes lots of knee pain). This set me back big time and it happened because of a couple of reasons. One - I was focusing on logging all these long distance miles running and not on strengthening the leg, hip, and glute muscles I was using for running causing the flare up. Two - I was forcing runs even with irritation because I didn't want to be bothered to stop for an injury which further aggravated the flare up until I could barely walk. 


I was so annoyed when this happened because I had been training for some longer distance obstacle races and I didn't want my training to be interrupted for any reason. This narrow-minded goal took a toll and instead of listening to my body to correct the issue before it got so bad I could barely move, I decided to go with the "I'll suck it up and fight through it" mindset. Well, you know how well that way of thought works out. This injury landed me in physical therapy for almost two months, going through painful treatments to get my IT Band to loosen up and then lots of strengthening of the muscles I had been neglecting with very minimal running in between. 


Looking back, here is what I believe was the underlying issue - I didn't truly want to be out on those long runs. I actually dreaded them at times even though I wanted to prove to myself I could make it that far and log all those miles. Even while I was out on those long runs, I was counting down the miles until I would be done and then I would be nearly worthless the rest of the day from exhaustion. My body gave me all sorts of signs that those long runs were not truly benefiting my health, but I could justify the long runs because hey, it's running - I was out burning calories and getting cardio. I was also raised through sports with the mindset that pain = you're getting stronger. *Insert face palm here*


My IT Band injury was a manifestation of sorts, my body's way of forcing me to reevaluate. When we push, push, push doing something that we don't feel good about, it eventually blows up for us in some way or another (this is not just true for exercising). For me, it was my injury with running. The good thing that came out of all of this was that by being forced to slow down, to go through the physical therapy, I surprisingly felt so much relief, not just mentally but also physically. I didn't HAVE to go on those long runs anymore because I simply couldn't physically do it at the time. I was forced to find movement in other ways and you know what? My body thanked me for it tenfold. I felt better slowing down and taking a step back from those long runs than I had felt in months, the recovery was epic and exactly what my body had been trying to tell me it needed for so long! 


You see, slowing down, changing our routines, and moving in different ways than we're used to can help us relax and see that we can feel healthier and strong if we just stop and listen to our bodies. Of course, this is an ongoing practice of constantly checking in with ourselves and making sure we're moving in ways that we're excited about and that makes us feel good both mentally and physically which is a win-win. Dreading a workout and counting the minutes until it's over isn't a healthy way of exercising. When we let go of that rigid way of thinking about movement and instead listen to our body, we get so much more out of our workouts. 


It's taken some time for me to learn this lesson but I find now that slowing down to walk instead of run makes me feel light and healthy. I still get movement and cardio in and best of all, I slow down and notice simple things I wouldn't notice on a run- like kids playing tag and laughing, birds chirping, toads jumping across the sidewalk, and those little things make me so happy. It's uplifting and I actually want to get outside and go for a walk - I don't dread it. Of course, I still run but now it's with intention instead of constantly forcing it and working against my body and that's the point. Intention counts! 


So how do you exercise with intention and know how to listen to your body?


  1. If you're not excited about your workout and it's being forced - you're probably not getting the most out of your workout anyway and it's time to mix it up and try something new. Working out with intention means being excited to move.
  2. Feeling drained is a bad sign. Keep in mind that minor aches and pains are a part of getting in shape but this should NOT be something you're experiencing on a regular basis, especially the same type of pain over and over. If you do have an ongoing pain or injury, this is your body's way of telling you that it's being pushed too far and could use some TLC- maybe even from a doctor!
  3. Be open to changing it up on a regular basis. There are so many different ways to move your body and get exercise, ask yourself on a regular basis what you want to try, what sounds interesting, what makes you feel physically excited and then give it a shot. Always remember to check in with yourself afterwards to see how you felt about it not just physically but also mentally. 

While exercise is essential to living a healthy life, be mindful of the type of exercise you're engaging with on a regular basis. Don't be afraid to mix it up and slow it down (or speed it up if you've been taking it slow for a while). If you've been doing lots of high intensity workouts, try some yoga and see how your body reacts. Running a lot? Try throwing some walks in there.


I firmly believe that life has seasons in all realms. We're constantly going through periods of transition and sometimes when it comes to exercise, less truly is more. 










Staying Healthy Summer to Fall

Since we are smack in the middle of summer and everyone is busy with vacations, get-togethers, and doing all the things, it’s incredibly important to pause and check in with your health.


Even though you might not be ready to think about fall (or if you're like me - you're a little excited for it), how well our bodies transition with the seasons largely depends on how well we take care of ourselves right now during the summer months. The healthier you are going into the end of summer, the better off you will fare moving into fall and winter, aka... your body will be better equipped to fight cold and flu season. 


This is why I have put together 7 very simple tips so you can check in with yourself and adjust as needed while there is still time left this summer so you can feel great in your body. 


1. Hydrate, hydrate, hydrate - and I'm not talking about those cocktails by the pool kind of hydration.

Your body needs water and during the hot months of summer, we typically need extra H2O to support our cellular health and function, especially if we are being active in the outdoor heat. Our cells require proper hydration to flush out toxins and to regulate all of our bodily systems. How are you doing with water intake? I like to take a big glass of water with me to bed, that way, when I wake up in the morning when my body is most dehydrated, I can drink the full glass and maximize my hydration. Think about it - You haven't ate or drank anything for hours and there is nothing in your system that your body has to filter through first thing in the morning so this allows water intake to go straight to your cells that desperately need some good old H20. 


Bonus tips - Coconut water is full of electrolytes and is a great way to replenish and hydrate the body after being in the heat or being active (also helps after a few too many alcoholic beverages but try to avoid alcohol as much as possible to keep inflammation down in your body). 


Add fruits and herbs such as mint, basil, strawberries, or cucumbers to your water for some flavor punch and more minerals. 

2. Add in loads of local, seasonal, and organic fruits and veggies. Eating seasonally means that we eat fruits and vegetables growing in your area at that time of year. This is extremely important because those particular foods help support our immune systems for our particular environment at that specific time of year. For summer, think garden veggies- tomatoes, cucumbers, zucchini, peppers, beans, etc. On top of supporting our bodies for the environment we're living in, eating seasonally and locally also means that the food most likely didn't have to travel far to get from farm to table and that means more nutrients. The longer a fruit or vegetable goes from time of picking to get to your plate, the more nutrients it will lose so maximize your nutrition by choosing seasonal, local, and organic as much as possible. 


Bonus tip- fruits help to cool the body in the summer heat- don’t be afraid of sugar in fruits, your body knows what to do with it and will appreciate all the extra fiber. Be mindful to avoid fruit juices as they don't contain the fiber your body needs and can spike blood sugar levels very quickly. 

3. Keep Moving. It’s easy to stay indoors in the air conditioning where it’s more comfortable and you can binge some Netflix. However, netflix isn't exactly conducive to moving your body. Even small amounts of exercise can have a profound impact on your health. Exercising gets the lymphatic system moving which helps flush toxins from your system and reduce inflammation within the body and that means less illness, feeling better, staying regular in the bathroom, and strengthen all of your body systems.


Bonus tip- Try to get outdoors as much as possible for some fresh air and move in the early hours of the day or later to avoid the high heat during the middle of the day. Keep it simple and fun by going for walks, swimming, biking, or doing some basic strength exercises. The key is to mix it up often and have fun with moving your body. Find what works best for you, sometimes finding a buddy will help keep you both accountable. 

4. Plan Ahead!!! Most of us are on the go quite a bit in the summer and even if we’re not, it’s incredibly important to plan ahead for everything! Whether you’re vacationing, heading to a cookout, or doing lunch with some friends, there are typically many opportunities to over indulge in some not so healthy foods or activities. Consider what your schedule will look like, what foods you can take with you, and make a plan in advance for how much you intend to indulge vs choosing healthier options. You don’t have to be the mother saint of everything healthy, but if you want to feel good in your body, planning is 100% the best thing you can do to keep yourself in check. For instance- Going to a cookout? See if you can take along a healthy option. Vacationing? Maybe you make a few of your own meals instead of eating out every meal or you check out restaurant menus ahead of time to find the healthier options and order an extra side of veggies.

5. Add in the good stuff first. You don’t have to deprive yourself at all. Piggy backing off of tips number #2 and #4, plan ahead to add in fruits and veggies to your meal first. That way, you fill up on the good stuff and tend to crowd out more of the not so great stuff plus you ensure you’re body is getting the nutrition it needs while not feeling like you have to avoid everything under the sun.

6. Practice self care and slow things down. We are on the go all the time these days and it’s more important than ever to take time to yourself to slow down, recuperate, and relax. What makes you feel calm and rejuvenated? A bath, reading a book, painting, dancing, getting a massage, playing a game with someone you love? Do whatever it is that fills your cup so to speak- unplugged! Get out of in front of your screens, away from technology, and do whatever makes you feel happy. Even if it’s 5 minutes here and there, slow down to fill up!

7. Get Your Zzz’s. We give our kids a bedtime routine or we usually had one as a kid ourselves. When and why did we ever stop this practice? Sleep is crucial to our health and well-being. It’s our bodies time to repair itself and without decent sleep, we simply don’t function on any level at our best. Getting into an evening routine can certainly help with getting to sleep and staying asleep through the night.


Check in with your health, how are you doing in each of these areas so far this summer? What could use some more attention and improvement? Being aware of areas we need to focus on with our health is the first step to improving those aspects that could use some extra attention. 


Be gentle with yourself and start with one thing at a time, all the little things you do in the course of a day, a week, a month... they add up and it all matters. If you would like some support with getting started or maintaining some of these habits, let's chat - schedule a free consult by clicking here. 


Here's to enjoying the rest of your summer, 




Date-Chickpea Chocolate Chip Cookies


Every time I talk to someone about transitioning to a plant based diet, they inevitably ask me for recipes. They need help finding those plant based recipes that replicate their favorite comfort foods.


So I've been playing in the kitchen again and have decided to bring back the blog to bring you exactly what you're asking for...  some plant based comfort food recipes! I'm no expert food blogger... yet! It's been quite a while since I have blogged at all so please bear with me as I dive into the world of food blogging. It will be a work in progress. 


We're starting with the chocolate chip cookie. Why the chocolate chip cookie? 


Well, that's what I was hungry for and the hubs metabolism has spiked with more running recently so he's been wanting some more protein snacks to have on hand to keep him satiated throughout the day. 


My solution was some protein rich chocolate chip cookies. I found a couple recipes on Pinterest but didn't quite have the ingredients for either recipe I thought looked good so I decided to come up with my own inspired by one of the recipes that used chickpeas as the base. We love chickpeas in our house so I was pretty sure I could not go wrong with these cookies.  




Luckily, I was right and they turned out so amazing that I've made the recipe a couple times now and we've devoured the cookies (a little too quickly) both times! 


Time to jump into the one of the other main ingredients... the dates. If you have never tried a date before, I highly recommend trying one asap! To me, dates are one of the most perfect foods nature has ever provided for us. Although they may not look that appealing, trust me when I say they are sweet, chewy and deliciousness. 


Plus, they are full of minerals and vitamins!




In this recipe, I made a date paste using 10 soaked dates (soaked in water) and a few tablespoons of almond milk. I use my high powered blender for the date paste but you can definitely use a food processor. Date paste is an alternative to using a sweetener such as maple syrup or honey.


You can use date paste in several recipes as a sub for sweetener or enjoy it as a sweet topping for other desserts. While sugar is sugar, dates contain so many nutrients and fiber that I'm A-Okay with using dates as a sweetener in recipes. 


date paste


Once you prep the date paste, the next thing to prep is a flax egg. It's incredibly simple to make a flax egg and because the flax gets gelatinous when mixed with liquid (water), it works perfectly as a plant based egg substitute. 




To make a flax egg, you will mix 1 Tbsp of flax meal with 3 Tbsp of water and let it sit for a few minutes before using to allow the water to be absorbed by the flax. Again, more fiber and nutrients are added by using flax. Be sure to use flax meal (ground flax) as opposed to the full flax seed. 


Once you've prepped the date paste and flax egg, everything else except the chocolate chips go into a food processor. 


food processor


Once the cookie dough is blended, you'll mix in the dairy free chocolate chips and scoop the dough onto a parchment lined baking sheet to pop in the oven. 


mixed up


I like to press down on the dough once it's scooped onto the baking sheet to flatten the cookie. This allows them to bake more evenly and ensure the the center gets fully baked. While I know many people love eating raw cookie dough and this one is totally edible, you'll want these cookies to bake all the way through or they will fall apart and not store well. 


Out of the oven


The cookies will bake until they start to brown on top. It's important to allow the cookies to cool completely before storing. 


Date-Chickpea Chocolate Chip Cookies

Prep Ahead
10 minutes

Date Paste

10 Pitted Dates

3-4 Tbsp Almond Milk

You'll want to prep the date paste first by soaking your pitted dates (10 total for this recipe) in filtered water for approximately 10 minutes. After the dates have soaked, you'll drain the water off and add the dates to a high powered blender or food processor with 3-4 Tbsp of non-dairy milk such as almond milk. Process into a paste. 

Flax Egg 

1 Tbsp Flax meal (ground flax)

3 Tbsp water

To prep the flax egg, combine flax meal with water and let sit for 3-5 minutes until gelatinous. 

Cooking Time
15-20 minutes
Yields Approx. 24 cookies


Date paste (10 dates + 3 Tbsp Almond Milk)

Flax egg (1 Tbsp flax meal + 3 Tbsp water)

1 can chickpeas, rinsed and drained

1 cup rolled oats

1/2 cup almond flour 

1 tsp vanilla 

1 tsp baking soda

1 tsp baking powder

1/2 tsp salt

1 3/4 cups non-dairy dark chocolate chips 


Preheat oven to 375°. Line two baking sheets with parchment paper. 

Prep date paste and flax egg. Combine all ingredients, including date paste and flax egg, in food processor, except chocolate chips. Once ingredients are combined into dough, mix in chocolate chips with a spatula. 

Scoop dough by Tbsp onto parchment line baking sheet and flatten cookies for baking. Bake 15-20 minutes keeping a close eye not to burn. Cookies are done when they begin to brown on top. Remove from oven and let cool completely before storing. 

Enjoy with a glass of almond milk! 


Print Recipe Here


How to Eat Healthier When Life Happens + Quick and Easy Recipe!

Hey lovelies,
As we all know, yesterday was St. Patty's Day and I have a confession to make. I didn't even wear green!

This may have been the first year that I didn't wear something green for St. Patty's Day but I did eat something green and I have the recipe to share with you today!

It was a busy week and you know how sometimes you get to Thursday and you feel kinda blah? Yeah. That was me yesterday. When you feel like that, you've probably been busy throughout the day/week and that can make it tough to muster the energy it takes to cook a healthy meal and clean up, am I right? Especially, if you didn't prep anything for yourself at the beginning of the week.

What do we typically do in this situation?

Scenario 1- You're already lacking energy but you're hungry so you turn to some processed or convenience food (aka junk food) which doesn't really support your body and give you proper fuel. Then you wind up with even less energy in the long run because your body has to work extra hard to digest food that it generally doesn't know how to properly digest.

Have you ever experienced something like that? or like this...

Scenario 2- You avoid eating altogether. This is always an epic fail because not only does your blood sugar go way down, your metabolism slows way down too. Double fail. This is when crazy sets in and you all know what I'm talking about, don't deny it, we've all been there and we all know this generally leads to late night binges.

Neither scenario is optimal.

Here's what I do to ensure I don't wind up in a binge, starving, or entirely regretting what I ate and it's super simple!

The next time you go to the grocery store, stock up on some basic "healthier" options and remember that semi-healthy is better than junk when you're in a pinch. Think baby steps.

Here are some "healthier" item ideas to stalk up on so you can throw together a quick meal or ADD IN a healthier option to a meal when you're in a pinch, these are things I always keep on hand:

  • Frozen Vegetables, including dark-leafy greens
  • Canned and/or Refrigerated beans (low sodium)
  • Vegetable Broth (low sodium)
  • Frozen Sprouted Grain Bread
  • Nut Butters
  • Onions
  • Root Veggies like carrots, parsnips, beets
  • Quinoa (If you're extremely pressed for time, you can even get precooked, frozen quinoa)

Onions and root vegetables generally have a little bit longer shelf life so having them on hand can be useful for throwing into meals plus it doesn't take long to chop up a couple veggies.

Should you depend on pre-prepped veggies, frozen and canned foods ALL the time? NO.

Cooking fresh food yourself is always best so you can maximize your nutrition and know exactly what is going into your food. However, I'm realistic that not everyone takes/has time to meal prep every single week and sometimes schedules get crazy. That's why having some quick go-to ingredients and meals on hand can be a life-saver.

Not to mention, the more nutritious foods you can add in, the more your body will be supported meaning more energy for you!

The next time you go to the grocery store, stalk up and when you're in a pinch, ADD IN a healthier option to the mix that will give you more sustained energy and not leave you regretting your meal.

I'd love for you to share what you keep on hand in your pantry to stay healthy and any tips for when you're in a pinch! Comment below or head over to the Limitless Women group to join the conversation.

Not Part of the Limitless Women group on Facebook yet? Join by clicking here.

Yesterday, I was busy and I waited until last minute to figure out what I was going to make which is not a good situation to be in but hey, I'm human too. So... I went with what I had on hand (my go-to healthy meal option) which was roasted root veggies with greens and beans.

I simply chopped up some carrots and parsnips, mixed them with EVOO, salt & pepper and roasted them in the oven at 350. While they were roasting, I made some greens and beans - this whole meal took me about a 1/2 hour but was so worth putting in the effort to avoid feeling like crap from eating junk.

Here's what I did for the greens and beans (this recipe was inspire by a Whole Foods Recipe):

Chop onions and saute in pan with olive oil, garlic, and red pepper flakes.

onions and broth
Once onions are translucent, add low sodium vegetable broth and bring to a simmer.

Next add greens, I used fresh kale, and Italian Seasoning, cover and simmer until greens are wilted.
(sorry for the blurry photo, I'm never claimed to be a photographer and steam mixed with an iPhone for photos doesn't always turn out great!)

green  n beans in pan

Once, the greens are wilted, add cannellini beans (rinsed and drained). Cover and simmer until heated through. Salt and pepper to taste and enjoy!

Here was dinner with the roasted veggies..


Fairly quick and easy to throw together plus it was delicious!
For the full Greens and Beans Recipe and to print, click here.

Don't forget to share your tips for eating healthy in a pinch over in the Limitless Women group!



3 Ways to Build More Consistentcy With Your Health Habits

This past weekend, I got to go snow tubing with the hubs and a small group of friends. Considering most of my days are spent in front of a computer or talking with people over the phone (don’t get me wrong, I absolutely love what I do) it was so much fun to let go of to-do’s and enjoy some time out with friends.

Not to mention, doing something I enjoyed so much as a kid. I haven’t been sled riding or tubing in years. Every single time I went flying down that hill on my tube Saturday night, I couldn’t help but giggle with pure joy and excitement.

Here is the Hubs and I on top of the tubing hill...

snow tubing ty and i
This pic isn't the best but you get the idea. :)

Seriously, could not stop giggling! It was so much fun connecting with my inner child.

This experience got me thinking about how important it is for our health and wellbeing to have fun, to relax, and giggle uncontrollably as though we are 5 years old again.

Stepping into Monday, how can we carry this idea of fun, excitement, and “letting go” throughout our hectic week ahead so we can stay healthy and happy?  How can we make this “Leap Year” consistently more healthy?

When I talk to others about their health and wellbeing, one of the number one struggles I hear is that they are struggling with being consistent.  

The funny thing is, our “inner child” could not care less about consistency when it comes to things like:

·         Healthy eating habits

·         Exercise or a workout routine

·         Sleep, getting to bed on time and staying asleep

·         Drinking enough water throughout the day  

Now, if I ask each individual person what consistency means to them, I typically get a different response from each person I ask, “What does consistency mean to you when it comes to your health and wellbeing?”

Take a quick moment to think about what being consistent in your health and wellbeing personally means to you.

Understanding that while consistency can be incredibly important when it comes to reaching your health and wellbeing goals, it’s also equally important to embrace the journey.

Generally speaking, we as humans tend to put ourselves in our own bubbles of comparison. We compare our eating habits to others, our exercise patterns to others, and so on. We also tend to put a lot of pressure on ourselves to do this and do that simply because it works for someone else and if we happen to fall off that pattern, we punish ourselves through negative self talk as if we aren’t good enough.  

We are our own worst critics, am I right?  Does this resonate with you?

Unfortunately, this type of thinking is all too common and where is the fun in that? It’s no wonder that our “inner child or inner self,” if you will, resists staying consistent with our healthy habits.

So how do we make healthy habits “fun” for our inner child so we don’t resist them and can actually maintain some consistency?

1. We get in touch with our passions. Everyone has different passions and if we are following someone else’s passions other than our own, we’re immediately setting ourselves up for failure.  The key here is to be unapologetic about what lights you up when it comes to your health and wellbeing.  What thought or idea makes you giggle? Do you love to dance but are trying to force yourself to run for exercise?  We are all unique in this sense, even when it comes to our health. Don’t force what doesn’t light you up!

2. Stop waiting for every condition under the sun to be perfect. Think back to when you were a kid for a moment. As a child, you most likely got excited to learn something new, right? It’s thrilling to learn about new things, to be able to accomplish something new. However, as adults, we think we have to know it all, be able to do it all, or have everything perfectly in place in order to take any kind of action. That’s simply not true.  A child doesn’t have to think about an outcome in order to start doing and they don’t let setbacks stop them from continuing to take action.

I recently heard a quote that went something along the lines of, “If a child gave up learning to walk just because they fell down 50 times, they would never learn to walk.”  Let that one sink in for a moment.

3. Appreciate the present. Again, all too often we compare ourselves to where someone else is on their journey and all we think about it getting to where that person is instead of appreciating where we are. Appreciation for the present state is the only way to move forward. So you fall of track with your healthy lifestyle habits, so what? Is that a good reason to stay in sabotage mode? No. Have appreciation for the fact that you fell of track for a moment and allow yourself the space to learn and grow from that failure.  You cannot move forward until you appreciate the present.

On that note, because I love inspirational quotes, I’ll leave you with this….

“If you don’t like something, change it. If you can’t change it, change your attitude.”

 – Maya Angelou

Here's to giggling like a child,


5 Steps to Regain Your Wellbeing When There's Not Enough Time In The Day

So how is it that Betty Sue seems to glide through life, getting anything and everything done in her day, all while her and her kids look completely put together and she has the same energy as her 2 year old (a 2 year old has a ton of energy for those of you who have never been around a human of that age!)?

Then I’m over here exhausted from my hectic day, struggling to throw a meal together last minute, and pshhh… forget working out, who has time for taking care of yourself when bills need paid, you’ve got due dates for work, the family needs fed, the house needs cleaned, and you just want to go to bed?!?!? RIGHT?!?!?


I know, I know. We all have good intentions of eating healthy, exercising, and take care of ourselves and our families.

We struggle with making it all happen all the time. We are human after all, we’re not perfect.

News flash!!!

We all have the same 168 hours in a week, 24 hours in day, and 60 minutes in an hour.

Every single person on this planet has the same amount of time in a day.

So…why is it that some of us struggle to get everything done in a day while some of us don’t seem to have it all together?

First things first… no one has it all together all of the time. No one.

However, a more important question to ask here is, ‘why are our self-care practices, planning healthy meals and exercise (all things that will actually give our bodies more energy to keep up with our busy schedules) the first things to go out the door when we get the slightest bit “busy?’”

If your goals look like something along the lines of eating better, getting more sleep, exercising more, etc. and you’re struggling to accomplish those goals, then it’s time to get curious about why and how you choose to spend your time the way you do.

“Time is a created thing. To say ‘I don’t have time,’ it’s like saying, ‘I don’t want to.’”

Time management isn’t always as simple as it sounds. It requires habit change and we humans tend to shy away from change.

So how do we go about changing our habits to better manage our time and energy?

Here are 5 steps to get you started.

1. Start tracking where your time is being spent each day.

Awareness is the key to begin change. The more you track how and where you are spending your days, the more awareness you will bring to unproductive tasks and time wasters that you can begin to let go of to bring focus to more important things you want to accomplish.

There are tons of time tracking apps and services out there for you to download for FREE. Search ‘time tracking app’ online or on your Smartphone and check out which ones apply to your life and give them a try. You can also create a simple Excel spreadsheet to track your hours in a day. Another option (my favorite choice to track time) is to go back to the old fashioned way of using good ol' pen and paper.

2. Get out of the negative mindset games.

A negative mindset will only get you negative results. A positive mindset will make things happen. No more excuses. Every single thought you have, makes you or breaks you. Every time you notice negativity creeping into your mind, pause, and change your thought to a more positive one. It’s that simple and if you do this enough, you’ll pause less and less and the positivity will come naturally in place of the negativity.

It can also be helpful to say positive affirmations each day. Create your own affirmations or collect quotes, inspirational sayings, etc. to repeat out loud to yourself on a daily basis. What we say and hear on a regular basis can make all the difference when it comes to believing we can make changes in our lives.

3. Don’t try to do everything all at once.

We all know the old adage, “Rome wasn’t built in a day.” It’s old and still around for a reason. Have patience with yourself. Consider mastering one small thing at a time. Once you master one small thing, conquer another small thing, and each little step will build on the next.

For example, say you want to run a marathon. Well you don’t jump out of the gate and BAM run a marathon. No. A marathon requires training, persistence, and patience.  Maybe you begin by running ½ a mile for a week, then you build on that and run 1 mile the following week, continually increasing by ½ a mile each week until you’re physically able to run the full distance.

The concept of gradual change for creating better habits to manage our time and energy for a healthier lifestyle works. Trust me on this one. Break. Down. The. Steps. and take one step at a time.

4. Surrender to failure, it’s inevitable and actually a good thing!

Things don’t always go perfectly. We set goals, we don’t always reach them, and that’s okay. Surrender means to cease resistance and let go with ease. So, when things don’t always go as planned, let go, forgive, and start again. No one ever succeeds perfectly the first time, usually the second, third and fourth times either. Failure simply means we are trying and we're learning.

Surrendering is also a practice. No one likes to fail or be seen as a failure but you know what?

There are many, MANY famous failures in history… take a look at a few of them here to find some inspiration and motivation.

5. Find The Right Support

Habit change is a huge deal. It requires us to dig deep with our beliefs, our comfort levels, and our ability to cope. However, having support and accountability as we’re making changes can make all the difference between staying stuck in our situation or rising above it. Human beings thrive in communities with lots of support.  Somewhere along the lines, we decided as a human that we had to be tough and go at it alone or it meant we weren’t strong enough or capable. 

If you think you have to get healthy and make all kinds of lifestyle changes all on your own, you don’t.  In fact, I’ve created a community of support just for you. In this community, there is no judgment, no shaming, and no negative mindsets.  We are a group of people looking to improve our health and well being together, supporting each other and celebrating our successes along the way. Join Here!

“The power of community to create health is far greater than any physician, clinic, or hospital.”
Dr. Mark Hyman

Are you ready to have support from an amazing community? I hope so!

Join the Limitless Women Community over on Facebook by clicking here.


Portion Control Secrets You Should Know

Hey lovelies,

I have some important information to share with you all about portion control and healthy eating.

Do you know how many servings there are in a bottle of fresh, no additive juice? How about a lunch pack of granola bars or crackers? What about a box of soup?

Most of us grab a snack, grab a sports drink, etc. without concerning ourselves with the labels. Even if the food is a healthier option, how many of us actually stop at half a drink or cracker pack?

Did you know that most of the above foods contain 2 or more servings per container and that the nutrition label generally only gives you the breakdown for 1 serving? Generally, that can mean double, sometimes triple, the sugar, the sodium, and the fat content of the food you actually eat?

Eating too much food in one sitting is hard on your body. Here’s why:
• Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
• A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
• Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
• When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.
• Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

The real question is... How do I manage my portion sizes so I don't overeat?

I have some ideas for you...

Let's keep the conversation going! Share your big take-away and your portion control tips below!

To Limitless Wellbeing,



10 Ways to Nourish Yourself: Your Full Proof Plan to Stress Free Holidays!

Hi there lovelies,
Last night I had the pleasure of hosting a teleclass and there were so many beautiful souls on the call. Thank you to those of you who joined in and participated live!

We had such great conversation around how to better nourish ourselves as we begin the busy holiday season so we can set ourselves up for success right now and as we move into the New Year too.

I absolutely love hosting calls like this one because I get to connect with you all live! It's great to hear from you and share together.

If you had to miss out on the call or ditch out early, I was able to record the call for you to listen in and I hope you do! 

Here is what we covered on the call:

•Ways to boost your energy levels with more than just food
•Various relaxation techniques that will quickly calm you during stressful times
•How to improve your sleep and get to sleep faster
•Secrets to ease and peace during the busy holiday season and beyond

and of course... 10 WAYS TO NOURISH YOURSELF! :)

I would love for you to listen and then share any big take-away's or AHA's you get from the call. Please post them below or reach out to me personally, I would absolutely love to hear from you.

To listen to the recording, simply click HERE.

Wishing you lots of nourishment,



Just this past Sunday, I had the privilege of co-hosting an amazing Women's Wellness Retreat.

It was truly a privilege and a blessing to have the opportunity to lead such an amazing group of women. We did yoga, colored, created vision boards, discussed healthy eating for the holidays and beyond, and even got to enjoy some massage, reflexology, and reiki services. It was truly a relaxing and fun day!

There were 25 women who participated ranging from ages 24 through 81! How incredible is that?!?

I hope I'm still doing yoga and staying involved and active at 81 and beyond, what an inspiration!

Of course, I have to share some pictures of this epic event...

yogavision board making
reiki services
tammys fam table

Such an incredible experience and I cannot wait to host another one in the future!

My big AHA from hosting this retreat was the reminder of how very important community is to us as humans. I may have gotten the opportunity to lead these women but what I received back from them was love, hope, and joy. (cliché, I know, but true!)

It's important to be connected to others, make new friends, share with old friends, support one another, laugh together, and enjoy our precious time with our community.

I used to be one of those people who had to do everything on my own. As if I had to prove to the world that I could do it all by myself, I was a big girl, I could handle anything. Us women tend to be really good at "doing it all ourselves."

While some of us may be able to achieve our dreams and goals all on our own, I have found that it can be much more enjoyable and much less stressful if we allow others to step into those dreams and goals with us.

On that note, I want to ask you.... where could you use some extra support in your life?

Maybe you're transitioning jobs. Maybe you're a new mom. Maybe you're suffering from grief. Perhaps you're trying to lose weight or become a healthier version of yourself.

Whatever it may be, I encourage you to find your people. Find your support and be open to the idea that support can turn up in your life in the most unexpected ways.

To community,


#Gratefully annoyed...

Ahhh… November, the month of gratitude…

You know how when you’re a kid, you’re very carefree, laid back and easy going, not a care in the world?

Then as we get older, something changes. 

At some point, I remember feeling like I had been hit in the face with a mass amount of stress. I went from that carefree, easy-going kid to a psycho, unhappy, unfulfilled, stress-ball.

A lot of people refer to this experience as life. “Life happens,” they say.

I wasted years being a pessimist and I was pretty good at it too! My secret to being a pessimist was playing the blame game. Instead of taking responsibility for myself, my choices and actions, I blamed anything and everyone but myself.

The list included society, my family and friends, random people I didn’t know, uncontrollable circumstances, basically, you name it, I blamed it/he/she/they.

I was suffering from poor health, not exercising like I should be, working in an unfulfilling job, not really creating a future for myself, not building healthy relationships and I was really depressed.  Deep down, I knew there had to be more to life than all the suffering but I didn’t know how to pull myself out it.

Looking back now, of course it was easier to blame others for my poor health, easier to blame others for my lack of exercise, and easier to put the blame on others for my unhappiness. Blaming others meant I didn’t have to take responsibility. It also meant I wasn’t going to change. I wasn’t going to get healthy or find any happiness in life.

Eventually, I’d had enough and it was time to make a choice.

Either stay miserable or do something about it.

So, I decided to do something about my pessimistic, unhappy behaviors.

I didn’t really know how to change my thought process from negativity to positive but I began to journal. It took a while of journaling even more negativity for me to realize that it wasn’t helping much. So I started writing down things I was grateful for in my day and believe me this wasn’t easy at first, but I started with 3 small things I was grateful for each day.

Eventually, this gratitude practice became easier and I began running out of room to write about all the things I was so grateful for in my life.  It took time before I started to notice my attitude was shifting, I didn’t feel so alone, and  I was starting to become less stuck in that negativity and blaming mindset.

I was able to start taking responsibility for my life, my health, my dreams and goals.

Sometimes, it’s hard to look in the mirror and realize that we have all the power we need to make things happen for ourselves.  We really do.

We either choose to suffer or we choose to thrive.

Either way, we have a choice and our power lies within our choice.

I made the choice to be grateful instead of hateful and it made all the difference in the world.

Some of you may get annoyed with all the posts you will see about gratitude this month.

I will rejoice in those posts. I know that through those posts, others are growing and expanding their life, including me.

So, what in your life are you grateful for, no matter how small?

Make sure you post and hash tag #LimitlessWellbeing so I can be grateful with you!