The Top 10 Foods to Include In Your Diet Going Into 2020

In the year 2020 I am going to help you change your language, perspective and relationship with food and eating and that begins TODAY with 10 great foods to include in your diet.

This time of year it can be easy to get caught up in what foods to avoid or restrict but I find it is far more empowering to focus on the foods to include in your diet. If you know my philosophy then you know all foods are available and acceptable but I know this perspective can still feel challenging to feel like all foods are acceptable.

From the book Genius Foods, by Max Lugavere, I wanted to share with you the top 10 recommended foods to include in your diet. This goes far beyond weight loss or body composition change but brain and overall health.

The top 10 foods to include are:

  1. Olive Oil
  2. Avocado
  3. Blueberries
  4. Dark Chocolate
  5. Eggs
  6. Grass Fed Beef
  7. Dark Leafy Greens (spinach, kale, arugula)
  8. Brocoli
  9. Wild Salmon
  10. Almonds

I feel a little hesitant sharing this kind of information because by now you probably know that our diets are SO much more than Eat This, Not That. Being told what to eat and to avoid can still leave many of us struggling.

I would love for you to take a moment to reflect of what foods, if any, you include on a regular basis and focus on one of these foods you will add in on your next trip to the grocery store or if you already have it in your fridge.

3 mistakes that are holding you back from losing weight

A lot of women have been approaching me online recently wanting to lose weight. They are just about ready to sign-up to receive a pre packaged food plan or purchase a smoothie or supplement package but turn to me at one last attempt because they recognize that eating a portioned meal out of a package is not a forever solution.

The word is out. People are recognizing diets and certain foods are not the solution in itself and are craving a more natural, moderate way of eating but just do not know where to start or are having a hard time implementing it.

These women have taken the first step out of the dieting mindset and when I work with them we start by re-addressing 3 common mistakes that I see people make when trying to lose weight.

Trying a super restrictive diet.

The standard for dieting is to eliminate “bad” foods and only eat “good” foods usually while restricting a certain macronutrient like fat or carbs.

I start by educating my clients that foods are not good or bad but some do provide more nutrients and support for the body and other less.

Some may help blunt cravings, keep us full, provide sustainable energy to the body while other might contribute to stronger cravings, leave us hungry or provide little nutrients to the body.

Trying to eat only “good” or “clean” foods leaves us in a dieting cycle that is not sustainable. At some point we will be exposed to dessert or alcohol or bread at a social event and have to learn how to enjoy in appropriate amounts. Avoiding it forever is not the answer.

The idea is to be able to include all foods in our diet in a way that makes us feel good physically, emotionally, and contributes to weight loss, maintenance or the desired goal.

Not eating enough to support exercise.

This is a tricky equation. Typically when people increase exercise they start to decrease caloric intake at the same time. Weight loss is all about energy balance so this seems to make sense BUT if you take either too extreme, you will not be able to sustain this approach and you will not support your body in the physical demands of exercise.

Bottom line. If you are working out, you do not want to take your energy expenditure too low. Eat enough to support your workouts but not too much or it will cause you to hold on to or gain excess fat/weight.

Your effort is coming from a place of self hate not self love.

I know, I know, this feels a little woo woo but hating your way to body change is, honestly, just no way to live. If you have disgust for yourself at 200 lbs, you likely will have some form of it at 160 lbs. If you don’t like your body at 150 lbs, it probably still won’t feel good enough at 140 lbs.

We can’t ignore the mindset piece necessary for our health, food, fitness, and personal growth journeys. Any program you try without it will take you right back to where you started.

Consider what you have to offer the world other than a certain number on the scale and you will be surprised at the power that will have in the journey.

If any of this resonates with you and you would like guidance and support in your health and fitness journey please fill out an application for my 1:1 online coaching program here. I look forward to hearing from you.

Have you been brainwashed by diet culture? I bet you have….

Diet culture is a way of thinking and eating that moralizes one self, choices, and lifestyle in regards to eating and this is largely what we have been taught. 

To determine whether or not you have experienced diet culture ask yourself these questions.

Do you find yourself labeling food as good or bad?

Do you follow food rules or avoid certain foods or food groups?

Do allow yourself to eat more after you exercise because you have “earned” your food?

Do you ever justify your food choices? Well, I ate a salad so I can have dessert. I worked out so I can eat more. It is the holidays so I can eat x,y,z.

Do you feel like you need food rules to be successful with your eating?

Do you exercise to be able to eat more or to burn off poor food choices?

Do you stress about food, your body, or the number on the scale?

This is the culture of dieting and we often do one or more of the above whether we realize it or not. Sometimes these thoughts become so ingrained in us that we don’t even realize we are doing them.

Dieting in our culture has been redefined over the years with the primary focus of changing our bodies to make them either smaller or “better.”

Essentially our diet is the way we eat. Different cultures have different diets. When I read the book The Blue Zones a few years back (which didn’t have anything to do with counting calories or labeling foods as good or bad) it talked about diets in the world where life expectancy is higher, stress is lower and it had me thinking diets are just the way we eat. 

Balance of food with grains, some meat, healthy fats, lots of veggies and fresh foods. To lower stress spend time outside and build a support community in your life. 

But we have taken it to extreme and covered the way we eat with food rules and timing and shaming carbs and fats in turn developing an insanely unhealthy relationship with food. 

It may not always feel easy but it is simple.

The diet  is nothing fancy or complicated. It is moderate and listening to your body which I like to call the #moderationmindset. 

Eat moderately. Be mindful. Focus on foods and habits that make you genuinely feel good.

Think about it like this. 

Instead of focusing on eating food that is good or bad, eat food based on how it makes you feel. And we all want to feel good right? Physically and emotionally. 

Eating in a way that leaves us neither deprived/restricted nor super stuffed and bloated. Eating in a way that leaves us not desperate for more but not guilty, regretful, or shameful about our choices.

This is adopting a #moderationmindset which essentially is just mindfulness around food. Thinking. Adjusting. Troubleshooting. Practicing and trying again.

This is a PRACTICE and if you have been struggling with your weight or stress around food for years what is one year of dedicating to this practice if you have been dieting for 15 years?

If you find this insight interesting and feel stuck in your own journey but so ready to make change take advantage of my Healthy Body Strategy Sessions call where I will create game plan for you to get started. Totally free. Send me an email to book at


Over the last few years with The Fit Life I have received so many emails from women naming stress and inconsistency around eating as their #1 struggle.

Jumping around from diet to diet.

Fearing eating off plan or not following food rules.

Not knowing how to eat off of a diet.

Spending time exercising just to burn calories after overeating.

Restricting certain “bad” foods from their diet.

I understand because I personally have been in each scenario at one point in my life. What I have learned over the years that I want to share with you today are tips tools and strategies to help you spend LESS energy stressing about food and more of that energy actually implementing what you know. 

Why it is important to conserve mental energy around food?

Just like putting high demand on your muscle, it fatigues. So does you willpower and your choices. The more and more I talk with people regarding food and eating, the more I realize that people spend a ton of mental energy on it, whether it come in terms of guilt, anxiety, stress, or even constant decision making.

We can make up to over 200 decisions a day regarding food, from what we should eat to breakfast, to what we should put in your coffee, to if you should eat now or later. It is no wonder that people claim night time eating as one of their biggest self sabotages when it comes to reaching their goals.

By the end of the day our willpower is exhausted and when it fails (it will fail) you are left to rely on your habits alone, good or bad.

I know from first hand experience that can be extremely draining and leave you feeling like you do not have the mental energy for anything else. With the loads of information on how to eat, when to eat, and what to eat we are left in constant decision making mode and it can be overwhelming and exhausting. 

Here are 9 ways to streamline your thoughts and decisions and help you reduce the amount of mental energy you spend on food and eating.

Be realistic about your time.

If you are short on time, refrain any extensive meal planning with complicated recipes with lots of ingredients, especially if you are not a big fan of cooking.

If that is your jam then go for it, but meals and healthy eating can be simple. My go to meal is a veggie egg scramble and 2 pieces of toast. It takes me less than 5 minutes and if I am starving or not motivated to cook it is perfect!

Only eat foods you truly enjoy.

If you do not enjoy a big salad of vegetables, don’t eat it. When you eat foods you do not enjoy, you satiety levels will be low, causing you to crave more. Enjoyment is a huge factor in eating and one that if often overlooked.

I made a salad once and tried a new zero calorie, bleh, dressing and it was disgusting. After a few bites I thought it tasted pretty bad and continued with a few bites only to throw it all away moments later.

Food should satisfy you and make you feel your best physically and emotionally. If you are not enjoying what you are eating, stop and eat something else. I have done this before mid bite. Ask yourself if it is worth it?

Refrain from justifying your food choices.

As humans we like to justify and moralize our choices because it makes us feel better. We all do it. But I have learned to get real honest with myself with things like this because I can always claim I was too tired, stressed, not prepared or had a long day.

Justifying our food choices is a way of validating our own feelings and thoughts. It is a way to have an excuse as to why we do not reach our goals.

It also is a way to encourage a constant battle in your head of what is or is not ok to eat. I still do this from time to time. “Well I have not had dessert in a while so it is ok I am having this.” I check myself and reaffirm that I am having this because I want to. End of story.

Do less researching and take more action.

I use to spend so much time researching the latest plans, gathering information, and reading about all the potential options out there, without really actually doing it.

There is a huge gap between knowing and actually doing. You will only get results when you bridge that gap and start implementing what you know. Reading and learning is all good, but does nothing if you do not apply it.

Focus on your automatic eating strategies. 

What strategies do you know work for you? I eat a balance of carbs, protein and fat at most meals, with a couple snacks, include veggies often, carry a water bottle with me during the day, and have a piece of dark chocolate everyday. That is how I base my eating.

These guidelines are great because I can take them ANYWHERE, and they have become so automatic they almost feel effortless. What do you know works for you? If you are unsure, experiment.

Do too many carbs make you feel

Do you do better when you eat a lighter dinner?Does breakfast set you up for success or failure.

Take notes this week and see what you come up.

Stop worrying about the small stuff.

Condiments, organic, a beer, a small dessert. These things are not going to make or break your physique. In large quantities accumulated over time, yes. But not adding BBQ sauce, eating a non organic banana or having dessert or a drink weekly.

Again I have been there, thinking I could not indulge without throwing myself off track or eating BBQ chicken without the sauce being homemade. Focus on your automatic eating strategies, what your meals consist of, taking in foods high in nutrients, and drinking lots of water. And getting enough sleep and stressing less. These are your big rocks. These are the things that are going to make more of an impact.

Do not just eat food because it is available.

Many times we eat food because it is circumstantial. Your co worker brought in cookies, so you have one because they brought them in for you and 20 other people.

Costco is giving out samples so of course you take them. It is a holiday, so you must indulge. You have dinner at your moms so you must clean your plate. You are at the movies so you need popcorn.

The truth is, you do not need to do any of these things, unless you want them. Start to pay attention to when and why you eat, and if it is just because of the circumstance gently remind yourself that you do not have to. You can have the same foods tomorrow if you truly wish. Food will always be available to you.

Avoid blindly following a meal plan.

Meal plan are stressful. Not only is is difficult to follow a plan while you are at home, it is even more difficult when you try to add social gatherings in the mix. Meal plans are not created with YOU or your lifestyle in mind and cause us to feel guilty if we can’t stick to their extensive rules.

They also do not take in to account what you actually feel like eating that meal or day and cause us to become ignorant about what actually works for our body. If you are like me you have probably tried more than one type of eating or meal plan with rules and restrictions. But I encourage you to use that a learning experience and take this Bruce Lee quote, “Absorb what is useful. Discard what is not. Add what is uniquely your own.”

 Do not eat food that makes you feel guilty. 

This is my favorite practice. Guilt and food do not belong together. If you are going to eat something make a conscious effort not to feel guilty about it. And if you know you are going to feel guilty about it, don’t eat it.

Positive psychology research actually shows when we have feelings of guilt and remorse around eating too much, it is actually less of a motivator to do better next time than when we give ourselves some compassion and love. The next time you overeat and find yourself wanting to lecture yourself in disapproval, simply admit to what you did and move on. You always have next time.

Don’t forget to fill out your application if you want to get started on your final solution for eating here.

Can’t wait to connect!!

Is fat loss a good goal for new moms?

When I think of a “good” fitness goal for a mom I think of one that enhances her life and well being whatever that goal might be. Not one that adds pressure, stress or urgency.

So when I think of the primary goal for a mom losing fat while she has a newborn and/or a toddler (or more kids) I cringe a little.

The four main pillars in fat loss are this:

Solid nutrition.

Consistent workouts.

Full nights sleep.

Managed stress levels.

Already you can see my point right?

New moms may want to lose fat but lack of sleep and high stress can inhibit weight loss and slow body change and during those early stages it feels a little out of our control.

So unfair as a mom right?

The early stages of mothering are so demanding on the body and a focus on fat loss requires lots of mental and physical energy. There are so many obstacles to these four pillars that will be difficult for busy, tired moms to meet and often leave them feeling guilty, frustrated and overwhelmed.

So is fat loss a terrible goal for all moms? Not necessarily. I actually think fat loss is a good goal for moms confident in their bodies, not moms who *want to be* confident in their bodies. Fat loss can be beneficial for health reasons for some but make that the goal – health, not shrinking to feel more worthy and loved.

So what is a mom to do when she wants to lose the baby weight but has all the four pillars working again her?

Focus on:

Rebuilding the core.

Regaining strength.

Returning to exercise you love.

How can we better help moms emotionally?

We support them. We encourage them. We don’t give them the “no excuses crap” or “just try harder.” We help them recognize that this is a season in their life and this season will pass.

To just do their best. To perhaps focus on health, energy, being stronger, and setting an example for their children and families. We take the pressure OFF fat and weight loss.

We help them thrive in their environment, not just feel like they are surviving.

I created a free resource for moms postpartum to help them get their “body back” in a way that regains strength and function. It is not just about the weight loss though I do get it. I want to help moms feel capable and strong and their bodies not weak and uncomfortable. Here are 5exercises I give to moms who want to get back into shape post baby. Grab your free copy here.

How to transition eating from diet to lifestyle


Have you tried a diet before? I have. Quite a few actually.

Low carb for maybe 3 days. I was miserable and hungry and instantly knew it was ridiculous.

A detox. Made it only a day. Same result, same feelings.

The Slim Fast diet. Actually made it 2 weeks on this one, mostly because I did like the chocolate shakes.  I freaked out one night and wondered what I would eat ongoing if I didn’t buy the shakes. Again realized it was ridiculous.

The Clean Eating diet. This one seemed rather innocent actually, like most whole food meal plans. I was eating quality amounts of foods, often throughout the day. My hunger felt in control and my energy good enough. Then I realized I was scared to use ketchup, eat dessert other than my Sunday night treat meal, and was in pure agony trying to make food decisions at social gathering and at dinners away from home.

I know diets don’t work long term. Our country is screaming loud and clear that diets don’t work by  our health epidemic and food obsession and search for the one plan that will actually work. I have chats with friends and clients who know diets don’t work and then the next week I see their Whole30 post on Instagram. Sigh.

Diets don’t work long term but we try to do them anyways.

Here is the thing. It doesn’t really matter what anyone else says. If you feel a diet can help control your eating, benefit your health, or improve your life in some way, you are going to try it and experience it for yourself until you make up your mind. Which is fine. No judgements because everyone is entitled to their own experience.

Here is where I can help.

Today’s post is going to cover how to transition yourself off a diet so you can actually apply what you learned from it (because you probably did learn something even if it was that it didn’t work), continue to get results, and trust yourself around food without a meal plan, without a food list.

I am not a doctor. I am not a registered dietician.  I am not here to diagnose anything or tell you what to eat, in what amounts, at what times.

I am here to share concepts and tools that can benefit you by relinquishing the need to be on a diet, on a meal plan, in control all the time.

The ideal end results? A lifestyle that is less obsessed around food, dieting, and quick fixes, a mindset that is in for the long haul, and a body that follows.

Here are 3 “food for thought” insights to help get you outta the diet mindset and into a lifelong way of eating, chocolate and wine included.

Food matters, habits matter more.

It matters that you eat quality foods in appropriate portions but this advice alone will not help you long term. It matters, but habits matter more.

Habits are not bad but they are tricky.They somehow emerge without your permission and develop without your knowledge.

Habits can be good because once they become automatic they require you to think less. The brain likes effortless. The key is to adopt habits that serve your life, your goals and desires.

Snacking at night is a habit. Even though you may not want to be doing it, it feels very easy for the brain and will take a lot of effort to break.

Playing with your dog or kids before bed instead of snacking is also a habit. It too can feel effortless and resisting that fridge will not feel quite so draining.

When you think of habits you want to change, think of ways you can improve them first. Be better before strict. You do not have to resort to changing everything.

If you constantly forget to eat breakfast could you just start by grabbing a yogurt on your way out the door instead of trying to make a full breakfast?

If night time snacking is your enemy could you allow yourself to have a banana and peanut butter or an egg and 1 piece of toast or something along those lines that feels satisfying?

It may seem like a lot but if you are going to snack your way until bedtime these 200 extra calories will be a huge improvement.


Expose yourself to the food you fear.

Diets always have rules. There are always restrictions. There are always tools that keep us tracking something. Eat this, not that. Eat only 40% of calories from carbs. Count your calories and don’t go over. Count your calories to match your activity level.

I don’t think tracking is bad but I don’t think it is something that most can fit effortlessly into their lifestyle, or would want to fit into their lifestyle. In any sense this can become an obsession. There was a time when people didn’t think quite as much about what they ate and were much healthier and happier.

So instead of analyzing what you should and shouldn’t eat all the time, I challenge you to this.

Expose yourself to the food you fear. Are you scared that you will eat the entire pizza instead of just 2 slices? Are you unable to keep ice cream in the house because it will only last a day? Do you eat all the chips and salsa before your dinner arrives?

Chips and salsa use to be my kryptonite and I use to eat them all! I would get so upset with myself that I banned chips and salsa from my life not allowing myself to have even 1.

One day at a Mexican restaurant I wondered in my head if I was really going to never eat chips and salsa again and how depressing that felt based on my simple fear of no control. So I allowed myself a 3 chip rule, and whenever exposed would allow myself 3 chips but not a single one more. I did this for years. Now I can happily be presented with them and not only control  myself but not count either.

I eat knowing that a few will satisfy me and leave me feeling good physically (no bloating and being stuffed) and good emotionally ( not regret, guilt, or self shaming).

Give it a try. A piece of chocolate a day. A glass of wine mid week when you think you should only save a bottle for the weekend. Your favorite snack that you always go overboard on.

Set an initial number to follow and then see how it plays out over time. You may overindulge the first few times but don’t give up. Keep practicing until that food no longer has control over you.

Delay gratification.

The term delay discounting is a term and concept I learned from one of my favorite books on self control, The Willpower Instinct, by Kelly McGonigal, which states that the longer you have to wait for a reward (in this case food) the less it means to you.

Future food rewards don’t seem to mean as much to us humans as having the food right this very moment. Neuroscientists have actually studied this concept and when we put a delay on food our brain treats it like a future reward not immediate gratification. To put it simply it means less to us.

You can implement this starting this very moment. Whether it is avoiding donuts in the office or you are headed to the fridge after dinner: try waiting 10 minutes before you eat what you want.

Create some distance and remove yourself from the kitchen, the office, or cover up that candy jar calling your name. Once your 10 minutes are up stop trying to resist and see if you still want what is calling your name.

Or could you perhaps delay that another 20 minutes? Or all day?

Sometimes you may choose to indulge and that is ok but sometimes you may realize that your desires were more about having something instantly than having anything at all.


Listen, I get the temptations with diets. They fill us with hope. It feels like this time will be different. This will be the time when all your food struggles dissipate and you can finally have the food freedom and body you are seeking. You can envision the person you want to be come and set yourself up with very high expectations.

Committing to a diet makes us feel good before anything is even done and is often the most rewarding part of the process. I truly believe they can teach us what works or doesn’t work for our bodies but only you can learn through your experience.

If you do use a diet just to get motivated, have some control and direction remember the following:

Habits matter more than food rules and lists. Focus on habit change as much as you focus on eating healthier otherwise your old pattern will show up down the road guaranteed.

Exposure yourself to the food you fear so you are not spending your life in a constant battle with it. It’s fine to resist bread for a week but are you really going to avoid it forever?

Delay your desired food to test yourself to see if you really want it. This is a great tip you can apply anywhere.

As always would love to hear your thoughts. If you like these insights and want more, I share them each week in my FREE weekly health and fitness newsletter which you can sign up for here.



Will crunches and sit ups help reduce belly fat postpartum?

Before we dive in, don’t forget that today is the last day to grab your copy of The Fit Life Postpartum, 12 week fitness program to help moms rebuild the core, regain strength, and return to exercise they love post baby. Detail here, sign-up here.

Just like the diet world jumping around with the idea that carbs are good or bad for you, the postpartum world has been in debate about whether or not sit ups and crunches are a contributor to pelvic floor dysfunction and may worsen conditions like diastasis.

Bottom line. Just like with dieting, there is no one perfect solution for every single person. Some body may be able to handle crunches and sit ups better and others may not.

The confusion lies when woman want to work on their core by using crunches and sit-ups in hopes to return their tummy to how it looked before baby or use it at a tool to flatten the belly.

Spot training will actually not flatten the tummy or reduce belly fat to any noticeable degree. This comes from a combination of a full body workout, dialed in nutrition, managing sleep and stress.

These are all several factors that are very difficult for many moms to spend time and energy on especially during the early postpartum stages.

One of the biggest concerns with crunches and sit ups is that the amount of intra abdominal pressure is too much on the abdominal wall worsening conditions like diastasis or contributing to pelvic floor dysfunction.

However some research suggests that maybe we can create more pressure from simply sitting out of a chair and that crunches may actually help draw in the distance in that gap with proper form and engagement of the deeper abdominal muscles. You can check out a great article here.




If we are looking at crunches and sit ups from a functional perspective they are not the most ideal for actives of daily living and are unlike us to assist in the actions that we need to do on a daily basis like picking kids off the ground and awkwardly taking kids out of the car seat.

Sure they can assist us in rolling up from a seated position but we don’t do much where we need to be super strong in spinal forward flexion to have a strong core. In fact we need to work in multiple position to work stability in movements that actually prevent this forward flexion, extension and rotation.

Not that every exercise needs to be functional. Sometimes we can do exercises just because we like them BUT not if they are contributing to pain or dysfunction we might want to rethink our approach.

Another consideration is that moms are often limited on time and if return to strength, fat loss, and function is the goal it is more ideal to include multi joint exercise that target multiple parts of the body and different muscle groups all at once. Exercises paired together that achieve a metabolic effect to get us breathing a little harder and challenging us a little bit more.


This will be a much better approach to fat loss than just doing hundreds of crunches throughout the week.


Sit ups with high reputation, poor form, and lack of any pelvic floor awareness can potentially lead to more pelvic floor dysfunction and worsen diastasis. Sit ups with good form, proper focus on pelvic floor connection and good form may lead to improving conditions. We just don’t know from body to body and the help of a women’s health physical therapist or a personal trainer with a strong background in training postpartum clients will help you figure this out.

The first question I ask my mama clients is why do they want to do crunches. Is it to get stronger? Is it to lose belly fat? Do they like the way they feel?

I then educate them, like I have shared above.

I currently don’t program crunches into a routine unless I know the mama just love the way they make her feel. If this is the case we start start small and make sure they don’t feel any heaviness in the pelvic floor and bulging in the abdomen.

Remember doing tons of sit ups and crunches will NOT flatten the belly.

This extra layer of fat is determined by several factors that range from your nutrition to activity level to your hormones. You can do as many core exercises as you want but the abdominals will not be visible if there is a layer of fat on top. This is simply stated to give you a perspective not to encourage you to achieve a 6 pack.

Core strength and stability will come from several factors such as full body lifts, unilateral movements, breath, alignment and activating the deeper abdominal muscles. Bottom line is crunches and sit ups have very little to do with reducing belly fat.

All this and more is discussed in The Fit Life Postpartum where you will learn what core exercises are best post baby. Check it out here!

the #1 piece of fitness advice all moms with young kids need to know



Ok mamas listen up. Whether you have a 6 month old, a 5 year old or any combination and more (bless you) there is one piece of fitness advice I think it is essential you know.

Something isn’t nothing when it comes to fitness and exercise. Doing something is better than doing nothing. Consistency and finding the time to exercise is one of the biggest struggles I hear from the moms I work with and the moms I know, especially those with young kids.

I totally get how exercise becomes harder as a mom. I had this feeling it would be but until I was smack dab in the middle of it I couldn’t truly understand how much less time, energy, and motivation I have. I didn’t get how I would have to plan workouts around nursing boobs or nap time or navigate with a sick baby and a million other things I could be doing.

The other day someone told me that exercise is easier for moms because we are at home with the kids, have more structure to ours days and are more motivated to get it in for our kids. Ok, one no. Two, no. And three, not really. If I find that superhero power I will share it with you but in the meantime check out what I have to say.

Prior to having kids you may have enjoyed long runs or CrossFit classes where you were able to hang out and socialize after or hour long yoga classes but unless you have a ton of help and someone to watch your kids whenever it just won’t be the case.

I know it might feel frustrating that you don’t have the time for yourself or you start to mourn the exercise you use to do or maybe the body you use to have.

But it is going to be ok. This is a season in your life and this season will pass.

What I don’t want for you is to give up until your kids are older. You are too important to do that.

Real life over here. 🙂

I want you to start now, even if it isn’t ideal, even if the workouts are short. You body and mind will thank you and you will show up as a better participant in your own life for yourself and for others.

Here is how to start.

  • Give yourself permission to let go of how you think it should be and focus on what it is.
  • Start with 5-15 minute workouts 3 times a week.
  • Focus on accomplishment of completing a workout, not the outcome of weight loss or body change.

I know eventually you want to get back to longer workouts and yes it is ideal to workout longer lets say 20-50 minutes 3-4 times week. These short workouts are not going to be the golden ticket to body change but here is why at the same time they are.

They are going to get you into a routine that you can sustain and once you do that you can start to build on that time and frequency. In my momME fit coaching club I had a mama who had been having a hard time not working out tell me that there was something about the shortness of these works that mentally made her feel like she could do them. I love this so much.

Because in the middle of a crazy day you look if you look at trying to add a 60 minute workout into your schedule you may be quick to brush if off. But if you look at a 5 minute workout it probably feels so much more doable.

I will speak from personal experience there have been days I feel so unmotivated and not like myself that I could cry. But if I just drag my booty to those dumbbells sitting under the pile of toys on the living room floor and get my heart rate up and my body moving for 10 minutes I feel so much better. I feel like a refreshed mama and woman, even if just temporarily, ha!

Remember your schedule is never going to be less busy or maybe even less stressful during this time. Kids will get sick, your babysitter will back out, a school function will pop up, you will get terrible sleep so if you are waiting for the perfect opportunity, it just won’t happen.

It is about all or nothing – it is about finding a way to make it work for you.

how to deal with body change during and after pregnancy



Choosing how we view our bodies is a process.


Before I discuss anything else I want to start this piece by giving expectant and postpartum women permission to feel what they feel about their bodies. It is normal to feel all the things about your body as it is going through a tremendous amount of change physically and hormonally. And I know, even well intended, comments can trigger a range of feelings.

At just 8 week pregnant I remember my jeans fitting tighter. I remember being a little taken back being that a baby bump wasn’t even visible yet and feeling a little self conscious when other mamas were half way through their pregnancy posting pictures about how they still fit in their jeans. But for me, my booty and thighs were the first place to gain the fat and the last place to let it go.

It was at this time I decided that my body was going to do what it needed to do to grow a baby and I would release any expected outcomes during this process. It was a great decision but still a process.

Because once that belly started to grow, the comments start to trickle in.


“How did you get so big overnight?!?!”

“Looks like you ate too much and stopped working out.”

“Hey fatty.”

These comments were accompanied by charming smiles and hugs of congratulations and asking about how I was doing but still…the need for people to comment on a pregnant women’s body like that is interesting, isn’t it?

I continued to focus on embracing the process and focusing on just doing my best which for me looked like this.

Training clients until 39 weeks pregnant.

Eating frozen waffles through my first trimester during my meat, coffee, and veggie aversion.

Working out 2x a week up until the last month of my pregnancy in which I switched to just walking and a few sets of air squats, clams, and rows here are there.

And working on the process of a changing body, a changing schedule, and a changing life.

Because you see, all of this is a process.

I don’t want to tell moms that they should…

“just not worry about their body changing” or  “don’t worry when you lose the weight post baby because it is a miraculous process.”

Our feelings are valid.

But I also don’t want moms to put undue stress or misery on themselves either.

When it comes down to it we have 2 options. We can mourn our changing bodies and stress that we won’t lose the weight we gained or we can learned to get more involved in the process and less attached to the outcomes.

It is 100% OK to want to be strong, healthy, and fit during and after pregnancy but this idea that our bodies should or will just bounce back after pregnancy makes me wonder if we are going about this right.

Post birth once I started to heal and was in less pain I actually really enjoyed my body early postpartum in its softness and all.  It was nice not feeling the pressure like I had to achieve a certain amount of leanness. I liked being a little less cautious about my food intake and liked working out without all the intensity. I liked the feeling of just moving differently during my return to more strenuous exercise.

Early postpartum we need to let the body rest and heal properly.

And then once it does our lives are not as they were before. We have less sleep, less time, less energy, and more responsibilities that interfere with the perfect formula to fat loss. The perfect formula being along the lines of high sleep, low stress, plenty time and energy to workout and the mental energy to make decent food choices.

It feels a little unfair right?! That this is a time moms so desperately want to get “back to their bodies” yet have everything working against them.

But what does getting a body back even mean anyways? Mama, your body never went anywhere.

It is time to change the way we talk about women’s bodies during and after pregnancy. I want to reiterate that all worries are valid whether you are self conscious about your stretch marks, extra cellulite noticed, or weight not lost but they also do not define who you are. Remember that.

Here are some perspective shifts to consider. 

It is OK to want to be fit, healthy, and feel hot as a mom.

Choose a positive perspective over a negative one. Address the negative thought as it comes, notice it, feel it, let it pass. Don’t fight it but don’t hold on to it.

Remember it is a process. We won’t love ourselves and our bodies every minute of every day even if we have the most toned arms and flattest stomach. Remind your self of all the things your body is capable of, the things it CAN do for you, and that you are not alone in your feelings.

You can’t teach what you don’t know. If you want to teach positive body love to your children you have to be able to do it yourself. Our kids hear what we say whether it is that our hair is ugly or our body is gross. We can tell them not to talk to themselves that way but they won’t truly believe it if we cannot walk the walk.

Take your time and embrace the process. In the early stages of postpartum the return to fitness (lets say the first year) it is especially hard. For some it can take longer.

Do your best. Move when you can. Eat to feel good mentally and physically. Spend some time nurturing your soul – time to yourself, time with friends, time doing actives you enjoy. Snuggle the baby day in, day out.

Our bodies will change not just now but continually as we age. It is a great time to start the journey of doing the hard work of loving ourselves because what is the other option?

Sweet Potato Cakes

All this recipe needs is sweet potatoes (or yams) and eggs. How simple is that?

I love this recipe because it is an easy way to get a good mix of carbs and proteins and you can make it sweet by adding cinnamon or a sweetener of your choice or savory by adding garlic or cayenne pepper. The options are endless really.

I also like to give this recipe to clients who are not big fans of eggs but are still trying to get protein into their diets during breakfast meals. Or anyone who loves using eggs for that matter.


  • 1 large sweet potato or yam
  • 2 eggs (or 1 egg and 1/3 cup egg whites)
  • sweet (cinnamon and sugar) or savory (garlic, salt and pepper) seasonings


  1. Peel potato
  2. Grate.
  3. Mix together with eggs.
  4. Choose seasonings
  5. Cook like pancakes.
  6. Enjoy!

Mix together.

Cook like pancakes. I recommend flattening them with the back of a measuring cup. The more even they cook.