Beyond the Body: YOUR Health & Body Image Empowerment Group

🥂 I don’t always cook gourmet but when I do….

👩🏻‍🍳 Who says eating gluten and dairy free had to be boring??

So I decided to whip up some pumpkin spice muffins, curry butternut squash soup and honey glazed pork chops for dinner tonight 🍁 Man it was the perfect fall feast.

I have to admit, this gluten & dairy free lifestyle has had its fair share of delights, tears, frustration and ‘num nums’. Some recipes have been a total bust and an expensive experiment 🧪 Some recipes turn out better than the original. But like anything, the more I’ve tried the more I’ve learned. Even Mark & the kids can’t tell the difference 🤫

Next up - trying to figure out how to turn the splendors of Thanksgiving into an edible feast… 🍗🥧🦃😳

If you have any great gluten/dairy free recipes, recipe books or blogs that you enjoy, help a girl out - I’d love to hear ‘em!

💥I’m so stoked & excited I had to share this!!

I decided it was time to level up in my coaching career. I have such a passion for coaching I wanted to push myself and dive a little deeper.

After the health issues I’ve dealt with I’ve the past few years and working with a naturopath, I knew this was such a big piece of my journey. I did a lot of research and found that I really align with the ideas of Functional Medicine.

💯 So I jumped in and enrolled in the Functional Medicine Coaching Academy!It’s a year long intensive program that will be quite a journey. I can’t wait to see how I can bring this to help so many others.

And…. the best part is I can sit for the National Board of Health & Wellness certification exam! Never stop chasing your dreams 💫

Life is kinda crazy and if you don’t hold on, it’ll pass you by 😊

👩🏼‍🎓It’s been a full weekend of Reiki training but I’m excited to say I’m a certified Reiki practitioner! It’s such an incredible healing practice that has had amazing results every time I’ve experienced Reiki.
✨Neil with is an amazing Reiki Master and teacher. Excited to have learned from the best

When you’re trying to release body shame, switching from hating your body to loving it can be too much of a stretch. Showing it gratitude may be a bridge between the two.
When your gratitudes become your mantras, your can create the relationship you want with your body. It all starts with a single thought…
What is your favorite Body Gratitude? ✨💗

☀️What do you enjoy doing on your days off??

😱I had a day with no work, no kids, no appointments on Monday. I got to design the day exactly how I wanted. It was AMAZING!!

I started my day by working out then going for a hike. A few years ago, I would have told myself I HAD to workout before I could do anything else. It was always an obligation whether I enjoyed it or not. And if I didn’t workout, it would nag at me the rest of the day.

But the other day, I got to workout. I enjoyed the movement, the music and how I felt. And then I decided to go for a hike NOT to burn more calories or see how many more steps I could get in, but because it was sunny, warm, I could relax walking in the trees and still move my body.

I haven’t worked out the last few days. It just hasn’t fit into my schedule. And it’s ok.

➡️This is what Intuitive Movement is all about.⬅️

✔️It’s about feeling amazing when you move instead of guilty when you don’t.
✔️It’s about setting boundaries to allow as much or little activity as your body needs, not goals based on calories and weight loss.
✔️It’s about keeping yourself energized and high vibin’ instead of rundown and depleted.
✔️It’s NOT a punishment for weight gain or eating ‘bad.’

Believe it or not, it is possible to let go of all the complicated rules around workouts, diets and weight loss. That’s been such a big part of my recovery and what I love about coaching. What else is possible when you no longer feel like every minute has to be focused on health and your body? What amazing things could you fill your time with?

What would YOU do on a day off?
Naps in the sun?
Lunch date with a friend?
Exploring new trails?
Road trip?

Drop a GIF below to show me your favorite DAY OFF activity!!

beyondthebodyhc.com

**kdietculture

💥LAST DAY TO SIGN UP!
LINK IN BIO 💜

**kdietculture

🧁If you can’t tell, it’s a passion of mine to help as many women as I can break free if body shame so they live in courageous confidence!

➡️If you’re ready to stop holding yourself back from wearing the cute outfit you tell yourself doesn’t flatter your figure….

➡️If you’re ready to go to the gym without worrying what others are thinking about your body or fitness level…

➡️If you’re ready to share in intimate moments without being anxious and trying to hide your body…

Then join me for me virtual workshop:

💥Diet Detox: 5 Ways to Listen to Your Body, Increase Your Intuition and Break Free From Diet Prison!

👉🏻September 21st @ 7PM MST

Link to register in bio

**kdietculture

❓What if you could design and sell the next million dollar diet?

Would you do it??

If you’re like me, you’ve probably researched and tried out so many different food plans you COULD write a best seller. And, on the flip side, let’s face it, there’s some pretty bad nutritional advice out there.

❓What if I told you you have everything you need to create this revolutionary plan, but you had to you had to invest in YOURSELF first?

Would you do it??

For most of my clients, investing in your own health can take a backseat to everything else. Even when your body is giving you all the signals it needs to be a priority.

So how do we get so far off track that we let some ‘guru’ tell us how to feel about our body, our health, our ‘lifestyle’ and our most basic function: how we eat. Why is it NORMAL for an ‘expert’ to SELL us their revolutionary diet and convince us our body is not to be trusted?! WTAF?!

That’s why 95% of diets DON’T WORK!!
And why some many of them lead to disordered eating and eating disorders. Is anything worth that?

Want to know the secret sauce to the next million dollar diet??

RECONNECTING TO YOUR BODY, IT’S WISDOM AND YOUR INTUITION. You have everything you need feel amazing in your body, courageously confident and finally eat what you want without guilt.

It’s time to ditch the Body B.S. Diets and ‘Lifestyles’. You know the way.

If you’re ready to:
* Feel amazing in your skinny jeans
* Know for sure when your cravings are hunger
* Detox from your diet and stop feeling run down and groggy…
Join me for my virtual workshop September 21st!
Link to register in bio..

**kdietculture

🧁If you can’t tell, it’s a passion of mine to help as many women as I can break free if body shame so they live in courageous confidence!

➡️If you’re ready to stop holding yourself back from wearing the cute outfit you tell yourself doesn’t flatter your figure….

➡️If you’re ready to go to the gym without worrying what others are thinking about your body or fitness level…

➡️If you’re ready to share in intimate moments without being anxious and trying to hide your body…

Then join me for me virtual workshop:

💥Diet Detox: 5 Ways to Listen to Your Body, Increase Your Intuition and Break Free From Diet Prison!

👉🏻September 21st @ 7PM MST

Link to register in comments 👇🏻

Creativity at it’s finest!

Why does it get so hard to put CREATIVITY in our daily lives? Do you ever schedule CREATIVITY in your daily planner? I know I don’t, and then I wonder why life feels like groundhogs day 🤷🏼‍♀️

Creativity is o e if the best ways to let our logical mind take a backseat and let our emotional and intuitive mind take the spotlight it deserves.

✨When you’re in touch with your intuition, you connect with YOU! The deepest truest YOU there is.

As a coach, it’s one way I help clients let go off the mindf they get stuck in when they lose touch with their creative, intuitive side. I have heard from so many women who have lost connection with their body. They have a hard time recognizing even the simplest body signals and messages.

✨How much fun would it be to get creative, intuitive and connected again. We all need that in our life!

What’s your favorite way to get creative and ‘in the flow?’

✨If you want to learn more about how creativity can help you connect to your body, boost your confidence and positively impact every aspect of you life, I’m holding a free virtual workshop September 21st @ 7PM.

Deets in the link below

🚫Here’s your Sunday reminder that the only Monday Detox you need is a Detox from Diets and Detoxes…
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🤷🏼‍♀️ But if you’re not dieting or following some new ‘healthy’ lifestyle, then what⁉️
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❓If you’re not constantly focused on your weight, won’t it spiral out of control?
❓If you’re not regularly stepping in your scale, then you won’t fit in your skinny jeans right?
❓If you don’t watch your figure, your partner won’t want to be intimate with you anymore, right?
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I used to live in the future of I SHOULDs and WHAT IFs… SHOULD WORKOUT AND DIET and WHAT IF I DON’T~ I’ll be so ashamed of my body. I was stuck in DIET PRISON. Prison where 95% of all diets don’t work for longer than a few years. I always ended up back in the same place.
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If you’ve read this far you’re probably wondering how that all changed. It all started by accident…
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I actually started LISTENING to my body. Radical, I know.
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Learning to become centered, present in the moment, letting my body and intuition guide my decisions has been a game changer.
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✔️I don’t diet and yet I haven’t gained a pound. My body knows where she likes to be.
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✔️I don’t kill myself working out and I actually move MORE, appreciate it MORE and feel better afterwards.
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✔️I don’t worry about binging because I’m so hungry I can’t control myself around food. My body knows when it needs to eat and how much.
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✔️And I know what kind of relationships fill me up and I know which ones are draining.
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✨ If you want to know more about how intuition can change the way you think about dieting and your relationship to food and your body, I’m holding a workshop September 21st. I’m so excited to help others break free of the diet rollercoaster for good!

The link is in the comments 👇🏽

**kdietculture

• Have you ever been on a diet and stayed on it even though you felt awful, just so you wouldn’t feel guilty about going off another diet?

• Then this workshop is for you!!

• Do you ever notice you can make it through most of the day without feeling hunger until all of a sudden you are HANGRY 👹

• It may be a sign your body has been hungry so often you’ve learned to completely turn off your body cues - NOT GOOD!

• Your body’s signals are there for a reason - they were never meant to be turned off or ignored in the name of ‘health.’ Actually, this is often the VERY THING that leads to health problems, burnout and weight gain.

• If you’re ready to learn how to break all the diet rules , live a lifestyle that feels amazing in your body and break out of DIET PRISON for good, you won’t want to miss this virtual workshop!

• September 21st @ 7PM MST
• Here’s how to register:
https://beyondthebodyhc.com/intuitionworkshop

**kdietculture

💥 SO EXCITING!!! 💥

I was featured on Kate Hudson Hall’s Bulimia Sucks podcast!!! She is an amazing woman, ED survivor, author, therapist and podcast host.

I was able to talk about my own ED experience, path to recovery and how my A.S.C.E.N.D. coaching program is designed to supports women during any stage of their own recovery. 💜

It will be on YouTube, iTunes and several other platforms in a few weeks so stay tuned for the release date….

I am also offering a virtual workshop September 21st about Diet Detox: 5 Ways to Increase Your Intuition, Listen to Your Body and Get Out of Diet Prison for Good! More details to come!

**kdietculture

What is the biggest lie you’ve ever told yourself?

Maybe it’s that you’re too shy to talk in front of people.
Maybe it’s that you can’t be intimate because you are too ashamed of your body.
Or maybe it’s that you aren’t good enough to deserve any better than what you have.

The mantras we repeat to ourselves become so ingrained they begin to feel like the absolute truth.

But by flipping the story, you can turn your most powerful lies into your most powerful truth. These are the affirmations that will launch you forward instead of holding you back.

The truth is, you may be shy but you are tougher than your toughest moments.

The truth is, being vulnerable and intimate is a sign of strength and can deepen your relationship.

And the truth is you ARE good enough AND deserve all the abundance and joy that comes to you.

When you confront your lies and replace them with powerful affirmations, the universe echos you back. I’ve experienced first hand all that comes true when you are ready to let go of your biggest lies and deepest fears.

Affirmations are one of the first steps in my A.S.C.E.N.D. coaching program. Turning your fears into your superpower is just one step of the process.

What’s your new superpower affirmation? I’d love to hear your truth! Comment below!

And for more about my coaching program: link to website in bio

**kdietculture

Sacrificing your boundaries for belonging…

I like to think of boundaries being the outline of our personality. Boundaries are the guideposts that show others how we expect to be treated.

But when we don’t have solid boundaries in our relationships, we don’t have a clear outline as to who we are. Or what we need. So we look others to help us fill in the gaps.

•You need me to be thinner to be accepted? Ok, let me lose a little more weight…
•You need me to be a little quieter and less visible so I don’t take your spotlight? Ok, let me shrink a little…
•You want me to do twice the work in half the time, yet manage to keep a happy face so you’re not uncomfortable? Ok, where do I start?

Sound familiar? It’s painful when we lose our boundaries to fit in. Life gets out on hold until everyone else is taken care of.

Part of my coaching program is looking at boundaries, especially in our most immediate and important relationships. It is one of the most rewarding feelings to live life the way you are meant to, NOT according to anyone else. What becomes possible when you learn to put ‘NO’ in its proper place? What can you say ‘YES’ to when you release the guilt of ‘NO?’

If you’re ready to discover how to create boundaries that feel necessary and how to keep others from overstepping them, check out my signature coaching program 👇🏻
beyondthebodyhc.com

Does it get any better than this?! Stay tuned for tomorrow’s sunrise…

Taking time to enjoy the moment… because they don’t last long.

beyondthebodyhc.com

There are times in life when you realize the thing that brings you the most joy can also inflict the most pain…
And it’s usually your intuition that will let you know, if you know how to listen…
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After 6 years of eating disorder recovery and relapse, I ended up hospitalized for it. My body just started shutting down from years of abuse.
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I had used running as a way to numb out. Pushing through the pain meant I didn’t have to feel anything else. For those who didn’t know my motives, I was praised for being ‘hardcore.’
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Eventually it all caught up. And I had a moment of truth when I realized in order to keep running, I had to stop running.
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It was the best thing that could have happened. I had to be still. I had to start to learn about the messages my body was telling me. It took a long time to figure out what hunger was, what fullness felt like, when to back off a workout and when I could push a little harder. I began discover how to live intuitively.
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Learning basic physical sensations also led to figuring out what my ‘gut feeling’ was telling me. I began to get a better sense of my intuition. Developing my intuition has been an essential part of changing my life in so many positive ways.

Many of my clients discover they had lost their sense of self along the way. A big part of my coaching program is to learn how to develop your intuition. Without intuition, it’s easy to become trapped in the diet mentality, eating and exercising in a one size fits all regimens that destroys your health and convinces you to look a certain way to be ‘healthy.’ When we work on intuition, you can completely discover yourself all over again. Your body is always changing, and by learning how to speak it’s language you can always adjust to it’s needs. No diet will do that for you.

If you are ready to get back in touch with all the amazing parts of you, send me a message so we see what keeps you from getting there.

beyondthebodyhc.com

This was my view on my walk morning 😌

The calmness in my day. It’s how I stay grounded for the hectic day ahead. It’s a form of meditation and immersing myself in nature.
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Sometimes the morning starts with a walk outside. Maybe yoga. And some mornings beg for a more intense, music-jamming, sweat-fest HIIT workout.
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With either, I get to connect to my body in ways I don’t the rest of the day. I can move out of my head and drop into my body, focusing on the moment and how I feel with each step.
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It’s important to find ways to connect as much as you can to your body. It’s easy to live in our heads, a space often reserved for worry, doubt, comparison or distraction. Moving into our body is a way to increase our intuition as we become more integrated, mind body and soul.
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Here’s your challenge: Try connecting with your breath. Take one minute out of your routine to just notice your breath. It can be when you first wake up, a lunch break, or even in the bathroom! Notice how it feels, where in your body you feel it, how it sounds. See if you can do it once a day for a week and notice what happens. You will be surprised at how much more grounded you feel in your day!

beyondthebodyhc.com

Yessss!

So much strength when we chose to see it…

The blemishes and lines are only skin deep but the stories behind them are the true beauty of our soul.

So when you’re trying on that swimsuit, celebrate your all that is unique about you. You earned those stripes!

beyondthebodyhc.com

Today I am FIERCE and STRONG and FULL OF FIRE! 🔥
I kept my fire dull for so long, not wanting to distract from another’s flame. But I have realized, we all shine the brightest together.
Find what ignites the fire within. Then pour on the gasoline! Today’s a good day to light the world on fire 🔥

🆘 A lot of us are experiencing ANXIETY now more than ever...
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It may be a new experience for some, and for some is us it is reaching a whole new level.
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I had my first panic attack at age 9. Yes, you read that right. I was 9 years old. Anxiety has been my sidekick most of life. It’s affected everything from my health to my job & even my friendships & relationships. It’s been a source of shame & a topic I only talk about to those I am closest with. But I also know it has a powerful message I need to listen to. It means I need to look at what isn’t working in my life or what’s out of alignment. It’s my trusted guide.
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I know my biggest triggers can be lack of sleep, fatigue, dehydration & low blood sugar (and stress of course).
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I have had to learn MANY different ways to treat my anxiety when it rears it’s ugly head. Sometimes it’s medication, sometimes meditation, breath work, a hot bath or just stepping outside for a breath of fresh air.
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I found this book & can’t say enough about it. It brings in the science behind anxiety & how to alleviate it through diet. So much of the junk in processed food is linked to anxiety & depression! They lead to other health issues, sleep & concentration problems and mood swings. I had no idea that so much of our mood hormones are actually created in our gut! What we consume has an IMMENSE effect on our mood. There are so many natural foods that our bodies need to make the hormones that keep us in balance.
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I’ll post more about the foods & recipes in future posts. I can’t wait to try them out!
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If you are struggling with anxiety, please know you are NOT alone even though it seems like you are. Reach out to loved ones & be open about your struggle. And please reach out to me if you need someone to talk to!! There is absolutely no judgement here.
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For those of you who have struggled with anxiety ~ what are some of the best ways you’ve found to cope with it? Drop your top tips in the comments 👇🏻

More resources:
https://suicidepreventionlifeline.org

https://adaa.org/tips

Visit me @:
beyondthebodycoachinghc.com

✨Movement can be enjoyable in so many different ways. Especially when it has nothing to do with rewarding or punishing yourself, or trying to shrink you body.

When I go hiking, I love to lose myself in nature.

👇🏻 Put a GIF in the comments showing your favorite workout or movement!

Oh Monday...

For YEARS I had a love/hate relationship with Monday Morning.

When I was deep in the dieting mode, Mondays were full of hope. It was that new beginning, wiping the weekend slate clean.

It meant trying out some new fad diet that was ABSOLUTELY going to work this time. Or even just recommitting to the last one. Because this time dangit, NOTHING was going to stop me!

But in reality, Mondays meant the 3 Rs… Rules, Regimen & Restriction. Every minute, step & calorie had to be accounted for. By Monday night after a day of jogging, logging, prepping, etc. I was too tired to make any more good choices for myself. My body was in shock & I was miserable. The rest of the week went downhill from there.

By Sunday, it was full on binging for the Last Supper before… Monday Morning.

And my weight kept creeping up….

That’s when I finally knew I had to escape of the Diet Trap.

Gradually I found out what my body REALLY needed couldn’t be told to me by a one size fits nobody diet, ‘lifestyle’ or guru. It was all within me. I had just spent too long turning off my body signals.

The best thing I ever did was throw out every diet ‘rule’ I had learned.

I stopped weighing myself. I began to realize my weight was as much of an addiction as the food seemed to be.

I stopped counting calories & macros. I just ate what I needed to. I knew what foods felt the best in my body. And when I needed it. My weight finally stabilized where it felt the best.

I started listening to my body, letting go of ALL the diet rules. My body & appetite didn’t care if it’s Sunday, Monday or any day in between. It’s smart enough to know what it needs. When I stopped trying to control it, it stopped controlling me.

When I final stopped beating myself up for falling off the wagon, so much more in my life opened up. I can’t believe how much time was wasted focused on my food intake & workout logs. Ugh. There is so much more to life! And to ME!

Let me know, what is the worst diet or ‘lifestyle’ you’ve tried?
For those of you who need a little extra support around finally breaking free, please DM me for a complimentary Discovery Session to jump start your best year as YOU.

beyondthebodyhc.com

For someone that needs to hear this today.

• Counting calories, macros, steps works for lots of folks. And it doesn’t work for others. If you are at a that point, it’s time to allow yourself to find out what you are truly searching for. If it’s weight loss, what is the biggest reason for losing weight? And then ask yourself ‘what is important about that?’ Keep going until you find the root of the reason.

• I often hear women who start with a weight loss goal realize that was the ‘easy’ goal masking a much deeper desire. After we work together for a bit & truly dig deep, it usually has NOTHING to do with the number on the scale.

• Focusing on a number is much easier than learning to dismantle the messages we’ve always been told about ourselves, learning to love ourselves without looking for validation from everyone else, or just being ok with not being accepted by everyone.

• No matter what your goal starts out as, just make sure the end point fulfills you, makes you feel like your soul is on fire & you are living your best & fullest life!

beyondthebodyhc.com

Mommy. Student. Entrepreneur.

Some days it’s easier to balance than others. Oh, who are we kidding - there is no ‘balance.’ It’s all about deciding what the priority is at any given moment. And being in that moment fully.

It’s about creating a detailed vision of exactly what I want from this life. Because I know it’s possible to have it all. When it seems to overwhelming or confusing, I break the vision into small goals. The most important part is realizing obstacles WILL come up & deciding how I’m going to keep them from getting in my way.

My mom used to tell me (this makes sense to those of you who know Missoula) “You can get to the top of the M two way: straight up or the zig zag trail. One may get you there faster but it’s pretty intense. And the other one may give you more time to enjoy the view.”

Sometimes I’m all in for straight up the mountain. Sometimes I enjoy the hike. Either way, I’m getting to the top.

What kind of goal setter are you? All out intensity? Allowing yourself time & space?
Or do you get stuck trying to decide how or when to start?

I’d love to hear your goals & help you make them a reality. We can discover what your biggest obstacles are & how to finally get past the habits that keep you from the top!



beyondthebodyhc.com

WHAT IS YOUR FAVORITE EXCUSE?

I’m just big b***d...

I can’t find the time...

I can’t find the energy...

Diets just don’t work for me...

WHAT IF I TOLD YOU THESE AREN’T EXCUSES?
What if everything we’ve learned about diet culture has misled and deceived us at every turn?

And let me tell you, the ‘diet culture/industry’ is pretty sneaky. Now instead of the drive being focused & centered on weight loss, it now bases it’s premise on a healthy lifestyle.’

And when we aren’t the picture of ‘health’ (through outside appearances only mind you), we become judged not only on appearance but also on our morality. How could we be so lacking in self control? How dare we continue the ‘obesity epidemic’? It’s all a mindset, after all...

What if I told you that according to the BMI (a completely arbitrary scale BTW) most overweight individuals have a longer life expectancy?

And those who follow an intuitive diet vs restrictive diet were 4 times more likely to stay active.

And that 95% diets ultimately fail within a year, most gaining back all, if not more weight than before.

And metabolic health markers such as cholesterol, were worse than those who did not diet.

Does any of this sound familiar? But what do we do if we AREN’T trying to change or manipulate our bodies? What would we obsess about? What we judge our identity on?

Or put another way ~ what COULD we do if we weren’t focused on counting calories, macros, steps, reps...
What would you do with all that free time?
What fulfills you? And when was the last time you were able to find time/energy/mental space to do it??

It can be extremely hard to let go of the grip diet culture has on us. If you want to learn more - let me know!