Bridges2Barbells
My vision promotes the use of macros as a tool for helping you learn about portion sizes and the nutritional breakdown of the foods you eat.
I incorporate weight training inducing the growth of lean muscle mass while shedding fat and gaining confidence Hi, and thank you so much for being here! I have been a fitness lover all my life. With my knowledge and ISSA certification in personal training, I've learned the techniques that promote confidence in flexible eating and weight training that builds lean muscle. I am also a psych grad fro
What makes us keep going with all the bad in the world? I think a lot of people are struggling with this thought right now, and it’s easy to fall into that negative mindset trap. But today, I want to encourage you to endure until the end. Even in the darkest times, we still have hope and God has a plan. Now is not the time to give in or give up! Tune in and let me help you reframe your circumstances. Now is the time to focus and fulfill your calling!
01/02/2022
New year, same me (but making small changes) …
Most of my life I’ve been compliant (A trauma response).
The words defiant, trouble maker, or “bad kid” always made me cringe and cower. I never wanted to associate with those labels
So, I appeased everyone at my own expense. No matter what.
I also trusted that everyone knew things I didn’t. So, I rarely trusted myself and constantly put my faith in others… (mistakes were made 😂)
But slowly, over the span of many years, I learned to do better and stop letting any childhood angst continue to drive my thoughts/behaviors.
I learned that, while compliance isn’t always bad, neither is defiance in some instances.
Knowing when to apply each requires wisdom.
For those who are still living in fear and giving up your autonomy for the sake of being compliant, I hope you do the same as I did. I hope you stop letting people or entities cross your boundaries by manipulating you.
It’s not too late for you or me.
Trust that you know what’s best for you without guilting others. It’s the human-like thing to do. 😘
12/29/2021
I rarely take time to reflect because I feel like “so what, you’re not done.”
(Not the best habit)
Something my business coach told me from the start of our relationship was to celebrate all the wins no matter how big or small.
We truly don’t ever stop growing and achieving, but if we don’t take the time to reflect and acknowledge our progress and wins, we’ll burn out 🤷🏻♀️
So, while I’m nowhere near the end of learning, achieving, healing, etc, I’m acknowledging that I have:
🤘🏻increased my muscle mass
🤘🏻grown my clientele on my fitness app/coaching biz
🤘🏻 graduated with my masters in addiction counseling
🤘🏻 took on a leadership position
🤘🏻 got up on stage every Sunday to sing even though it terrifies me
🤘🏻developed new friendships and got a mentor
Not to mention the grind you and I do day to day.
Celebrate it!
Acknowledge. Realign goals with your values. Slay in 2022 🎉
Let’s chat stress management during the holidays!
Christmas is one of those holidays that society has turned into something it was not meant to be.
We stress over finances, food, time, family drama, and the list goes on. We forgo mindfulness, put presents before presence, and give of ourselves until we feel broken.
But this time of the year is meant for celebration of our Christian faith as we commemorate the birth of Christ and acknowledge the blessings we already have.
So, how do we combat the anxiety we feel during this time?
Tune in and let me remind you of what is and is not your responsibility, how to handle tough emotions that are often triggered during holidays, and how to be present with those you hold dear. You are not a slave to society or a follower of societal ideals. Let’s start acting like it!
12/19/2021
The week before Christmas! That means that anxiety and stress levels are going to go up for a lot of people… so just want to remind you of a few things:
🤶🏼 You are not obligated to go to every gathering/event you’re invited to (this is big for me)
🎄 prioritize the people that you value. Not material things
🍪 enjoy the good food with your loved ones. No guilt necessary.
☃️ don’t let social media or society dictate how you cherish these moments or celebrate this Christmas
I’ll be doing a podcast episode on this topic sometime this week, so be on the lookout! The principles can be applied to any time of the year
Go subscribe to Bridges2Barbells Radio 💜
Relationships, in my opinion, are the most important thing that we have as humans. Whether you want to or not, we all form attachments to others. Sometimes those are attachments are healthy and many times they are unhealthy effecting our mental and emotional health in a negative way. So, how do unhealthy relationships form?
Typically, we can look back to childhood and see how we learned to attach to others which causes us to develop an attachment style. If our early relationships were negative, we develop defense mechanisms that follow us to adulthood and come out in our current relationships.
Today, I’m going to talk about those attachment styles, how they form, what behaviors are presented because of that attachment, and how to change your story so you can function in healthier and fulfilling relationships. Hope you enjoy this one!
12/05/2021
Things I’m striving to unlearn:
-repressing my thoughts/feelings to make others feel better
-staying busy nonstop to cover up emotions I don’t want to feel.
-thinking I’m only worthwhile if I look a certain way or accomplish certain things.
-following societal standards to determine how well I’m doing
I’m growing. And I want others to grow with me.
If you haven’t yet, I encourage you to listen to my podcast as I’m focusing more on mental health and overall wellness.
And if there’s any topic you specifically want to hear me speak about, lemme know!
Bridges2Barbells Radio wherever you listen to podcasts
12/03/2021
As an interning counselor and a fitness coach, a big part of my job(s) is to challenge the way you think so that you can make strides towards success in different areas of life…
One challenging notion that applies to literally everything in life (fitness, nutrition, relationships, finances, career, etc) is this:
If you aren’t willing to employ discipline in whatever area you’re wanting success in, then you have to lower your expectations 🤷🏻♀️
🤷🏻♀️You can’t haphazardly train/eat whatever and still expect to have a top notch physique.
🤷🏻♀️You can’t spend what should be in savings and expect to be financially set.
🤷🏻♀️You can’t do the bare minimum and expect to work your way up in whatever field you’re in.
Discipline is not the enemy.
Procrastination, laziness, and taking on too much to be able to commit to 1-2 things are the enemy.
So, just a friendly reminder… decide if what you want is worth the discipline. If it’s not, don’t expect a miracle. 🎤 💥
11/22/2021
I’ve got a new episode for ya this Thanksgiving week!
Unfortunately, sometimes the holidays are way more stressful for some people than not.
Even though holidays are really supposed to be a downtime where we reflect on what we have, we enjoy one another, we enjoy good food and rest…
but for some people this is the most stressful time because sometimes (or many times) we buy into what the “perfect” Thanksgiving or the perfect Christmas looks like based on society.
We may stress over having the perfect decorations or the perfect smorgasbord of food.
We may overcommit our time to other people, overcommit our finances, our energy…all the things that cause stress and burnout.
And so, while I didn’t plan this episode specifically around Thanksgiving week, I think it’s a necessary one for you to hear as we go into the craziness that the holidays can bring.
Hope you’ll check it out!
Bridges2Barbells Radio Episode 79: Emotional Burnout: The Burden of Codependency and How to Let it Go
In this episode I want to talk to those who are stressed, feeling burnt out, and overwhelmed. Your emotions are all over the place and maybe you can’t even pinpoint why… but you’ve just reached a point of exhaustion.
If you’re feeling emotional burnout, it’s likely because you have not set personal boundaries and you may be wrapped up in a codependent relationship. Codependency is a toxic relationship dynamic in which the rescuer is left with an empty tank and is emotionally exhausted.
So today, I want to talk to that rescuer and help you identify how you got into this role, why being a rescuer is unhealthy, and how to step out of that role.
Tune in today and be encouraged because you are not stuck! Restore your relationships and your emotional tank as you start to examine your relationships and the role you play in them.
11/14/2021
A gentle reminder on this Sunday to own YOUR stuff.
Your emotions, words, thoughts, finances, health, weight, faith, etc… those are yours.
Mentally healthy people take responsibility for what is theirs.
Those with healthy minds don’t blame others when they don’t lose weight.
Healthy minds don’t blame others when they get into debt because they max their credit cards.
A healthy mindset doesn’t place the burden of their stuff on others.
Own your stuff!
Otherwise, you give others waaay too much power!
That’s all. Carry on.
K, love you, byyyee
11/12/2021
It sucks to feel stuck
The sad part is that so many people feel comfort in that they rut they’ve been living in.
But if you’re tired of feeling like you’re in the movie Groundhog Day, feeling bored, restless, tired, etc. , this episode is for you!
Join me on the podcast today (Bridges2Barbells Radio ep.78), grab your pen and notebook, listen with intention, take notes, and get to work!
Let me know what you think about today’s episode 🥰
If you’re living life like it’s Groundhog Day, feeling bored, restless, and irritable, it’s time for a change!
It’s not an easy process and it doesn’t happen overnight, but change is possible when you take the actions needed to move forward.
It’s past time to change the things in our lives that cause us anxiety and grief, routines that do not serve us well, and thoughts that hinder us from success.
Today, I’m going to talk about those actions that are necessary for your growth and how you can start implementing them today.
Tune in as I challenge you and encourage you to get out of your rut and embrace change!
11/03/2021
I don’t run from suffering anymore… because in that suffering is often a hidden purpose waiting to be found.
In today’s podcast episode, I encourage you to find your purpose and meaning even in the hard times.
Even when you can’t change a situation or stimulus that is happening to you, you do have freedom of choice in your attitude, perspective, and response.
The second topic I cover is all about uncovering limiting beliefs that keep you from finding that purpose.
I’m also sharing my personal example of a time when I let limiting beliefs keep me stuck in the same pattern for years and how I overcame it.
I hope this encourages you to do the same.
Tune in > Bridges2Barbells Radio Episode 77
Today’s topic is all about focusing on your purpose and uncovering your limiting beliefs. First, I’m going to talk about why finding meaning, even in suffering, is so important if you are going to be fulfilled and live your best life.
Even in the bad times, even when you can’t change the situation or stimulus, you do have freedom of choice and your response. Second, if we are to find meaning and purpose in our lives, we have to uncover our limiting beliefs that keep us stuck.
Today, I share my personal examples of finding meaning in suffering and uncovering my own limiting beliefs. Tune in, learn, apply, and change the course of your life.
You’ll never regret the outcomes that are a natural byproduct of making wise choices and positive responses to uncontrollable situations.
1 to 1 coaching: https://www.bridges2barbells.com
10/27/2021
Focus on your input versus the output and avoid the crash and burn effect.
In other words, don’t get so caught up in the end game that you ignore the growth happening during the process of whatever it takes to get you to the finish line.
Burn out happens when you can’t see progress, no matter what the goal is. So, today I want to give you a handful of tips to go after your goals and potential without the crash and burn effect.
If you have 30 minutes of downtime today, head to Bridges2Barbells Radio wherever you listen to podcasts and tune in to the latest episode (Ep. 76).
How many times have you set a goal and quickly realized that it was too much on your plate? You do well for a short time making slight progress, but eventually you feel exhausted and incapable.
That’s the crash and burn effect!
Today I’m going to give you 5 tips to reach your goals and potential without the crash and burn effect. With this guidance, you’ll be well equipped to reach and surpass whatever goal you have, avoid burn out, and be motivated to do more. Tune in, soak up the advice, and take action!
10/20/2021
Nothing changes if nothing changes (Ep. 75 - Bridges2Barbells Radio Podcast)
From a young age, we’ve learned how to cope with stress in our own unique way.
Now, as an adult, those coping mechanisms (thoughts and behaviors) come out automatically… many times producing undesirable behaviors.
From stress-eating to overwhelm and anxiety, our undesirable and automatic behaviors are a result of what we’ve learned to think and how we’ve learned to behave over time.
To change the way we think and behave, we have to start by recognizing and challenging automatic thoughts.
Today, I discuss how to develop new, healthier coping mechanisms, how to identify faulty thinking, and how to overcome and change what thoughts and behaviors are currently automatic and undesired.
Change takes an intentional and consistent analysis of our thinking… not easy, but not impossible!
I hope you’ll tune in today! Let me know your thoughts on the episode!
Nothing changes if nothing changes… and change is best carried out from the inside out.
From a young age, we’ve learned how to cope with stressors in our own unique way. Now, as an adult, those coping mechanisms (thoughts and behaviors) come out automatically… many times producing undesirable behaviors.
From stress eating to anxiety, our undesirable and automatic behaviors are a result of what we’ve learned to think and how we’ve learned to behave over time.
To change the way we think and behave, we have to start by recognizing and challenging automatic thoughts.
Today, I discuss how to develop new, healthier coping mechanisms, how to identify faulty thinking, and how to overcome and change what thoughts and behaviors are currently automatic and undesired.
Change takes intentional and consistent challenging of our thinking… not easy, but not impossible!
Join me today, and let’s grow together as we seek to become the best version of ourselves that we’ve always desired. Start with awareness and follow up with action!
Let’s talk wellbeing and managing stress and anxiety!
Mental health and wellness are not uncommon topics. There are audio books, podcasts, and youtube videos galore, specifically teaching stress reduction exercises and how to cope with stress.
However, anxiety is the most common mental illness today. Why? Because people aren’t slowing down long enough to deal with trauma and overcome stress.
My podcast is taking a slight shift from only talking about weight loss, weight management, and strength building, to incorporating therapeutic type episodes. I want my listeners to achieve greatness, not just in physical health, but also mental wellbeing.
Today, I’m focusing on the topic of dealing with stress and anxiety and how people get to a point where it’s uncontrollable. I’m going to teach you methods for not only dealing with stress, but also how to prioritize, how to use good stress (eustress) for your benefit, and how to perform activities that promote a strong mindset.
Join me today and let’s achieve overall wellness together!
10/11/2021
It’s OK if you’re not OK. It’s normal to struggle. You’re not alone in this crazy world.
(Bridges2Barbells Radio Ep. 73- “Let’s Normalize Our Struggles as Christians”)
Sometimes, Christians have a way of saving face even when they’re going through something tremendously difficult.
Somehow, we got this idea that hiding our fear, negative emotions, and thoughts is the right thing to do.
But I’ve found that it’s often more harmful than good.
If we don’t normalize our struggles as fellow believers, it creates this false narrative that the Christian life is supposed to be a breeze. But it’s not. And Jesus said it wouldn’t be easy.
When we don’t share our struggles, new Christians may believe that they’re the only ones who struggle and that perhaps they’re not truly saved. If we don’t share our struggles with one another, we don’t allow people the opportunity to stir up the gift God gave them for that specific purpose.
We don’t have the chance to build one another up, challenge each other, or create a beautiful bond.
Today, I want to encourage you to join in the effort to normalizing struggle as Christians. We need to realize that it’s ok to not be ok.
Tune in with me on Apple podcasts (or wherever you listen to podcasts). Bridges2Barbells Radio Episode 73 (out now)!
Christian people sometimes have a way of hiding struggles even from those they love and trust. I don’t know where we got the idea that hiding our harmful thoughts, intrusive negative emotions, and fears is the right thing to do.
What I have found is that when we hide our problems from one another consistently, it instills the false narrative that Christians are not supposed to struggle when they are saved. But Jesus told us that we would struggle. He also gave us one another as fellow believers to encourage, uplift, admonish, and pray for one another. Hiding our struggles does more damage than good.
So today, I want to encourage you guys to be open and honest with those you trust about your struggles. It’s time to normalize our struggles and it’s time to realize that it’s ok if you’re not ok.
10/10/2021
You don’t need permission, but It’s ok to shift your priorities and values.
For a year and a half I’ve been flooding my page consistently (daily) with content mostly about strength building, confidence, and strategies for weight loss.
I’m passionate about helping women with these areas.
Those things are still important and I love sharing my perspectives on those topics.
But my priorities took a slight turn and I’m okay with it.
World events have a way of shifting or enhancing values.
The majority of my time is now spent on improving my listening skills and compassion. I’m spending more time researching and implementing therapeutic skills, doing medical research, and finding ways to get involved with school boards to make changes.
I’m spending much less time on social media.
My business is still important to me. But topics like family, freedoms, and mental well-being are more important.
Prepare for and take action on the things that matter to you. Remember what is worth your time, energy, and effort.
know that it’s okay to prioritize accordingly when life changes. No guilt, just growth.
Do what you need to do for your health, your family, and your freedom ❤️
10/09/2021
Someone make it stop 😩
4 years vs 12 years
We all know that eating nutrient dense food and exercising often is good for you.
We know the benefits of eating well and why physical fitness is important. But so many people are still doing these healthy acts with the wrong intention and that’s why they burn out.
So, besides having the desired aesthetics, why is it important to be physically active? Why do we need exercise and nutritious food?
Today, I want to talk to you about changing your mindset from doing the right actions with the wrong intention to doing the right actions because of love and respect for the amazing body God gave you. Tune in and be encouraged for find your unique “why”!
1:1 Coaching Opportunity: https://www.bridges2barbells.com/plans
Training App: https://www.bridges2barbells.com/trainingapp
10/04/2021
Discomfort breeds growth… that’s the silver lining.
Here lately, I’ve been looking intently for silver linings because what’s happening in our world is uncomfortable.
Here’s what I’ve found:
I’m seeing average people like me become brave and empowered to speak up.
I’m seeing values and priorities shift in a positive direction.
I’m noticing unity of like-minded people even among the division that is being created.
I see people living with more intention because they realize that life is uncertain.
So yea, the world is in chaos right now. It’s uncomfortable and sometimes scary. But you guys… there are so many people growing leaps and bounds because of it.
Spiritually, emotionally, socially, and intelligently.
Be one of those people.
Embrace the suck while it’s here. Grow from it. Let the discomfort bring something good out in you. 💜
10/01/2021
Free thinkers…the world needs you.
It needs you to be relentless. Louder. Unstoppable and undeterred.
Unashamed, bold, and courageous.
Listen… the pro-mandate crowd who aren’t fans of autonomy and freedom have been relentless about pushing their beliefs on everyone.
Their ideals are pushed and pushed and pushed unashamedly. Their voices are loud. They don’t care what the other side has to say. They don’t stop. They’re radical.
We have to be radical too
You will be singled out and ridiculed. Count on that.
But if you’re tired of battling the craziness, weary of feeling like you’re one of the few left with common sense, and overwhelmed watching the evil deceptions permeate our world… don’t stop now.
We are fighting for more than just medical freedom. That’s just the start. Because if we give up one freedom, that door is wide open to allow for more freedoms to be stripped away. I don’t want to live in that world. I certainly don’t want my kid to have to live in that kind of world.
Keep thinking for yourself. Keep questioning. Keep researching. Keep fighting. Stop complying. Stay brave and fight like hell for you and yours
09/29/2021
Sometimes clarity is revealed when you take action instead of waiting for it.
In business, health, relationships, faith, and anything else that matters... sometimes we sit and wait too long without taking any kind of action because we’re just waiting for that “ah-ha” moment.
We can sift through the endless amount of information and pray that we gain some clarity… but sometimes we just need to act and be willing to make mistakes as we learn.
How long have you been learning about weight loss without acting?
How long have you been planning to start your career without making a move?
How long have you been desiring a deeper connection with God but you’re still trying to figure him out?
The best way to move forward with things that matter to you is to take action, do the best you can with the knowledge you have, and be open to failure and learn as you go.
What action do you need to take today?
Whatever is happening to you, is it God’s punishment or God’s mercy?
What is God’s mercy? What is the difference between punishment and discipline?
As humans, we tend to view God’s actions through earthly perspectives assuming that He is punishing us for our actions. But we need to understand that while we do get disciplined, God’s punishment does not fall on his children.
There is a difference between punishment and discipline. From the very beginning in the garden of Eden, God showed mercy by not allowing Adam and Eve to eat from the tree of life.
Tune in and allow me to show you how God’s mercy kept me and how his mercy keeps you even when we deserved his divine punishment.
09/26/2021
Day 8 of building antibodies!
Of course it sucks being sick. I’m more than ready to bust out of my quarantine hole.
But I still stand firm that natural immunity is superior to acquired immunity, especially for overall healthy humans.
I still stand firm for medical freedom. And I will not place responsibility for my health on others ✌🏻
Keep questioning. Keep researching. Eat well. Move often. Take your vitamins ❤️
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