Self-Defense 101: Because You’re the Main Character and Nobody’s Taking You Out 🦹🏻

Let’s get one thing straight: you are the boss of your own story. And like any badass main character, you need to be ready for plot twists. Enter self-defense—the ultimate life skill that says, “Not today.”

Sure, we hope you’ll never need to channel your inner Hulk, but life isn’t always polite. So, let’s talk about how to protect yourself like the boss you are—with a little flair, a lot of confidence, and maybe some sass along the way.

What Self-Defense Is (and Isn’t)

First off, self-defense isn’t about turning into a martial arts master overnight. This isn’t a Bruce Lee movie, and no one’s expecting you to break boards with your forehead.

Self-defense is about:

• Knowing how to stay safe in tricky situations.

• Learning a few simple techniques that can get you out of danger.

• Building the confidence to walk through life like you own the place.

And honestly, it’s not just about kicking someone’s butt—it’s about avoiding the fight altogether when you can. Because the best fight? The one that never happens.

The Golden Rules of Boss-Level Self-Defense

1. Stay Aware:

Your phone is not more important than your surroundings. Seriously, put it down for two seconds. Look up, scan your environment, and trust your gut. If something feels off, it probably is.

2. Use Your Voice:

Think of your voice as your first weapon. A loud, firm “Back off!” can be enough to deter someone. Plus, yelling draws attention, and attackers? They hate attention.

3. Set Boundaries Like a Pro:

Physical and emotional boundaries are your bread and butter. If someone invades your space or makes you uncomfortable, don’t hesitate to shut it down. A sharp “No” or a raised hand says, “I’m not the one, pal.”

4. Learn Basic Moves:

You don’t need to know every move in the book, but a few basics can go a long way:

• The Palm Strike: Aim for the nose. It’s simple, effective, and will definitely ruin someone’s day.

• The Knee to the Groin: Classic for a reason. Enough said.

• Escape from a Wrist Grab: Twist your wrist toward the attacker’s thumb and pull away. Easy-peasy.

5. Use Everyday Tools:

Your bag, keys, or even a travel mug can double as weapons if needed. Bonus points if your travel mug is filled with hot coffee—because that’s a surprise nobody wants.

Why Self-Defense Is More Than Just Physical

Here’s the tea: self-defense isn’t just about fighting—it’s about empowerment. It’s about walking into a room with your head high, your shoulders back, and the confidence that says, “Try me, I dare you.”

Self-defense training helps you:

• Build Confidence: When you know you can handle yourself, you naturally radiate power.

• Stay Calm Under Pressure: Practice helps you think clearly in tense situations.

• Claim Your Space: You have every right to feel safe, wherever you are.

How to Get Started

Want to level up your self-defense game? Here’s how:

1. Take a Class: Find a self-defense workshop or martial arts class near you. (Bonus: it’s a killer workout.)

2. Practice Regularly: Like any skill, self-defense gets better with practice. Grab a friend and role-play scenarios—you’ll both feel more prepared.

3. Keep It Simple: Focus on mastering a few key moves. No need to overwhelm yourself with fancy techniques.

Final Thoughts: Stay Ready, Stay Bossy

Self-defense isn’t about fear—it’s about power. It’s about owning your space, trusting your instincts, and knowing that you can handle whatever life throws your way.

So, go ahead. Channel your inner action hero…perhaps one of the Powerpuff Girls. Practice those palm strikes, and walk through life like the unstoppable force you are. Because you’re the main character, and in your story, you always come out on top.

Sidenote…every state has their own laws on what personal weapon is considered legal to carry. Please research what is possible for you to carry.

What is legal in every state? Birdie. It is a keychain used for a first line of defense to deter an attacker. It is a piercing loud sound when top is pulled to activate. We must protect ourself (1 in 3 women are assaulted within their lifetime). Bonus…it is TSA approved.

Chia Seeds: Tiny Titans of Nutrition 🌱

Let’s talk about chia seeds, the overachievers of the pantry world. These tiny black and white specks might look like bird food, but don’t be fooled—they’re here to supercharge your health, and maybe even your breakfast game.

Why Chia Seeds Deserve Your Respect

First of all, chia seeds are like the MacGyver of superfoods. Need more fiber in your diet? Chia’s got your back. Want to impress your friends with your omega-3 knowledge? Chia’s practically swimming in it (metaphorically, of course). Looking to bulk up a smoothie or turn almond milk into pudding? Chia seeds are ready to transform into gooey magic at the drop of a hat.

These seeds were even a staple food for Aztec warriors. If they’re good enough for warriors, they’re good enough for your yogurt parfait.

The Nutrition Rundown

Chia seeds are a powerhouse packed with:

Fiber: Keeps your digestion happy and your snack cravings at bay. (Goodbye, croissant detour!)

1. Omega-3 Fatty Acids: These little gus are heart-healthy brain boosters. Our diet tends to lack the way better of the two omegas.

2. Protein: A perfect plant-based to keep you feeling full.

3. Micronutrients Galore: calcium, magnesium, and antioxidants— basically, they”ve got more bling than granny’s jewelry collection.

Ways to Love Your Chia Seeds

1. Chia Pudding: mix them with your favorite milk (coconut milk has me drooling while typing), a touch of sweetener (maple syrup, stevia) and let them soak overnight. Wake up to creamy, dessert-for-breakfast (topped with your favorite fruit)!

2. Smoothie Booster: Throw a spooful into your blender for a nutrient boost.

3. Egg Substitute: Mix 1 tablespoon of chia seeds with 2.5 tablespoons of water, and voila— you’ve got a vegan egg for baking.

4. Sprinkle on Everything: oatmeal, salads, yogurt—chia doesn’t discriminate.

The Verdict

Chia seeds are the MVP of the kitchen— small but mighty, versatile and packed with health benefits. Whether you’re looking to boost your energy, improve your digestion, or just to feel smug about your breakfast choices, chia seeds got your back, Not your teeth though, make sure you check that out after a chia seed filled smoothie.

So, next time you’re shopping at Trader Joe’s and you see that little yellow bag waving at you saying “pick me! pick me!”, I suggest you give these tiny baddies a chance.

Here’s my chia seed pudding recipe! This is for a single serving. To meal prep, I set out 4 of my snack size containers to make enough of this recipe for 4 days. Great for a pre-workout, a long run or just a mid-afternoon pick-me-up (instead of that 2nd or 3rd cup of coffee)!

• 1/4 can of coconut milk (I use whole fat but there are reduced fat options)

• 2 tbsp chia seeds

• 1 tbsp maple syrup or honey

• 1/2 cup strawberries (or any fruit you would like)

• 1 tsp vanilla extract

• sprinkle of stevia (for a little extra sweetness if you would like!)

Set in fridge overnight and wake up to a chef’s kiss snack.

Link to the perfect snack size tupperware for chia seed pudding. Loveeeee these.

Lift Heavy, Live Happy: Why Weightlifting is the Real Game Changer 🏋🏻

Cardio and light weights has been the darling of the fitness world—endless miles on the treadmill, spin classes and 3 lb weights with the lights off and the music up. But let’s have a real talk: If you’re not lifting weights, you’re leaving gains—in all dimensions of wellness—on the table. Here’s why weightlifting is the ultimate game changer:

1. It Builds More Than Muscle

Yes, you’ll get stronger and look toned, but weightlifting does so much more. Your bones? They love the challenge. Resistance training increases bone density, helping to fend off conditions like osteoporosis. By the ripe young age of 50 is when we start to see the process of resorption (bone breakdown) happen and I am sure you could see this one coming…it is roughly 80% (holy smokes) more common among women. Hmmmm….I wonder why? Hint: using 3 pound weights or less. Plus, your joints get some extra love by building the muscles around them to keep them stable and pain-free. Who doesn’t want a body built to last?

2. Burn Calories During Your TV Binge

Weightlifting is like the gift that keeps on giving. After an intense session, your body keeps burning calories long after you’ve left the gym—a phenomenon called EPOC (excess post-exercise oxygen consumption). Translation: You can torch calories while watching Love Island. Leah and Miguel 4 Life!

3. Confidence in Every Rep

Something magical happens when you deadlift more than you thought you could or crush a set of squats. Weightlifting gives you measurable wins, rep by rep. That confidence doesn’t stay in the gym—it spills into your work, relationships, and everything else. It’s not just about lifting heavy weights; it’s about lifting your entire mindset.

4. Stress? Meet Your Match

A rough day at work? Hit the weights. The combination of focused breathing, repetitive movement, and the empowering act of smashing a set does wonders for your mental health. Science agrees: weightlifting can lower anxiety and improve mood in less than 10 minutes. It’s therapy—but cheaper. P.S.- don’t skip the therapy.

5. The Secret to Longevity

We all want to age gracefully, right? Strength training is one of the most effective ways to maintain your independence as you age. From keeping your posture upright to ensuring you can carry your own groceries at 70, weightlifting is the ultimate life insurance.

6. A Community That Cheers for You

Walk into any gym, and you’ll find a culture of support and camaraderie. Whether it’s someone spotting your bench press or the collective energy of a powerlifting crew, lifting weights builds relationships as much as it does biceps.

How to Start

If this all sounds great, but you’re intimidated by the barbell, don’t worry. Start simple: bodyweight exercises, dumbbells, or even resistance bands are excellent entry points. And if you’re unsure about technique, invest in a coach or trainer. The only wrong move is not starting at all. Lifting heavier = new heights in your life. Let’s lift!

Free consultation to help get you moving in the right direction!

Link to my favorite fruity protein supplement when you are just not in the mood for vanilla or chocolate.

• Isopure Protein is only 90 calories and 20 grams of protein! Perfect refresher post workout.

Rediscovering Your Spark: How One Tiny Thing Can Bring Back Your Twinkle ✨

We all have that one little thing we used to love. You know, that hobby that made time fly, that passion that made you feel alive. Maybe it was painting, playing guitar, baking elaborate desserts, or building models – the stuff you did just for fun before adulting became your full-time gig. But somewhere along the way, life got busier, schedules got tighter, and that “one thing” got set aside.

But here’s the thing: finding that tiny spark a can be a total game-changer. It’s not just about nostalgia; it’s about reconnecting with a piece of yourself that makes you feel lighter, happier and well… like you again. For parents, that often means remembering who you were before becoming a supermom or superdad. It’s easy to pour everything into family, work and responsibilities, but in doing so, sometimes we forget what makes us feel a little sparkly inside.

So, what was it for you? Maybe it was playing basketball, crafting, diving into a good mystery novel. Whatever it is, try making a little room in your week to welcome it back. Dust off the old guitar, buy that paint set, or sign up for a cooking class just for fun. It doesn’t have to be perfect or even productive; it just has to be something that feels like you.

It might seem small, but that tiny thing has the power to make everything else feel a little brighter. It’s amazing what can happen when you give yourself permission to play again. So go ahead – give it a try, and let that twinkle come back. After all, you’ve earned it.

Treat yourself for once (yes, this is to all the moms out there that sacrifice and put everyone before one’s self) this holiday season to just a little something that will go much further than that shopping spree to Target.

Link to my intentional living course for a fun, dynamic journey where each week brings new activities, fresh perspectives, and simple ways to reconnect with yourself!

Magnesium: The Mighty Mineral Your Body Craves 🍫

Move over, kale—there’s a new MVP in town. Magnesium may not have the Instagram clout of avocado toast, but this essential mineral is quietly running the show when it comes to your health. It’s like the backstage crew of a Broadway production: you don’t always notice it, but without it, the whole performance falls apart.

Why Should You Care About Magnesium?

Magnesium is involved in over 300 biochemical reactions in the body. Translation: it’s kind of a big deal. Here’s what it can do for you:

• Boosts Energy: Magnesium helps convert food into energy. (Goodbye, afternoon slump!)

• Supports Muscle Function: Whether you’re hitting the gym or simply lifting your coffee cup, magnesium ensures your muscles work smoothly.

• Improves Sleep: Struggling to snooze? Magnesium helps regulate melatonin, your body’s natural sleep hormone.

• Heart Health: This mineral keeps your heart rhythm steady and your blood pressure in check.

• Stress Relief: Magnesium may help tame anxiety by regulating the nervous system.

Special Perks for Women

Ladies, magnesium deserves a permanent spot on your shelf. Here’s why:

1. PMS Relief: Magnesium can ease bloating, mood swings, and cramps by relaxing muscles and calming the nervous system.

2. Bone Health: Pair it with calcium for a dynamic duo that keeps your bones strong, especially as you age.

3. Hormonal Balance: Magnesium supports the adrenal glands, which play a key role in managing stress hormones.

4. Menstrual Migraines: Studies suggest magnesium may help reduce the frequency and intensity of migraines linked to your cycle.

How to Get Your Magnesium Fix

Luckily, magnesium is easy to find if you know where to look:

• Foods: Spinach, almonds, avocados, bananas, and dark chocolate (make sure it’s not loaded with sugar) are packed with magnesium.

• Supplements: If your diet falls short, magnesium supplements can fill the gap. Magnesium glycinate would be the best choice for that calming and relaxing sensation we all crave.

• Topicals: Magnesium oils and lotions can be applied directly to the skin to ease sore muscles.

Pro Tip: Timing Is Everything

Take magnesium in the evening to maximize its calming effects on your body and mind. It’s like a little bedtime gift to yourself.

So, whether you’re crushing your fitness goals, balancing work and life, or just trying to catch some zzz’s, magnesium has your back. Think of it as your wellness wingman—a simple yet powerful way to level up your health.

Linked below are the two different types of magnesium that I interchangeably use!

Megafood Magnesium

Moon Juice Magnesi-Om

Stretching Your Quads: The Secret to Relieving Back Pain 🦵🏽

Let’s just say all these things we do on the reg… sitting too long, sleeping in a weird position, or forgetting to bend our knees when picking up that box, all make us feel stiff. You know what the sneaky culprit is? Your tight quads. Yes, those muscles in the front of your thighs could be pulling the strings—literally—on your back pain.

Our immediate thoughts when our back aches is to relieve this by…drum roll please! Leaning forward (smh). “Let me go grab that walker for you ma’am.”

Here’s the deal. When you sit, your quads are in a shortened position, especially the rectus femoris, which connects to your pelvis. Over time, this shortened state becomes the new normal for your muscles, pulling on your pelvis and tilting it forward. This tilt, known as anterior pelvic tilt, puts extra strain on your lower back, causing discomfort and even chronic pain if left unchecked.

The good news? You don’t have to resign yourself to a life of backaches and tight thighs. Stretching your quads can help release this tension, improve your posture, and take the pressure off your back. The key is consistency and a few easy stretches you can incorporate into your day.

Start with a classic standing quad stretch. Stand tall, grab your right ankle with your right hand, and gently pull your heel toward your glutes. Keep your knees close together and engage your core to avoid arching your back. This simple stretch helps lengthen the quad muscles and counteracts the effects of sitting all day.

If standing isn’t your thing, try a lying quad stretch. Lie on your side and bend your top leg, grabbing your ankle and pulling it gently toward your glutes. This position keeps your spine neutral while allowing you to focus on the stretch. It’s perfect for those moments when you need a gentle reset after a long day.

For a deeper stretch, the kneeling hip flexor stretch hits both your quads and your hip flexors. Start in a kneeling lunge position, with one foot forward and the opposite knee on the ground. Tuck your pelvis slightly under and lean forward until you feel a stretch (I said feel a stretch, not pain) in the front of your hip and thigh.

Hold for 30-60 seconds and switch sides. As many rounds you have time for!

By incorporating these stretches into your daily routine, you can gradually release tension in your quads and reduce the strain on your lower back. Stretching not only alleviates current pain but also helps prevent future discomfort by improving your muscle balance and posture.

So, the next time your back starts acting up, don’t just blame your chair or your mattress. Take a moment to show your quads some love—they’ve probably been holding you back, quite literally.

*if you are unable to reach your ankles whether in standing or side lying, do not give up! I have linked a tool for you to be able to assist you until you get to that glorious point of full range of motion!

Stretch Strap

New Year, New Vibes: Strutting Into 2025 Like a Boss 🥂

A new year isn’t just a date change—it’s a mindset shift. It’s a chance to shed old patterns, step into your power, and walk boldly into the life you’ve been dreaming about. But here’s the thing: the “New You” isn’t some unattainable, perfect version of yourself. It’s not about erasing who you are but embracing who you’re becoming.

So, as you walk into this new year, imagine you’re stepping onto a fresh path. The old you? Grateful for the lessons. The new you? Ready to take the reins.

How to Walk Into the New Year as a New You:

1. Clear Out the Clutter

   Both physically and emotionally. Let go of the beliefs, habits, and “stuff” that no longer serve you. Ask yourself: What am I holding onto out of fear or familiarity? Then, release it. This clears space for something better to enter.

2. Define the “New You”

   What does the new you value? How do you want to feel? Instead of just setting goals, focus on who you want to become. Maybe it’s someone who is calmer, bolder, or more joyful. Align your actions with that vision.

3. Commit to Small Changes

   The new you isn’t built overnight. Start small. One healthy meal. One walk outside. One moment of gratitude. These little changes compound into something powerful.

4. Practice Self-Compassion

   Growth isn’t linear, and the “new you” will still have moments of doubt or struggle. That’s okay. Treat yourself with kindness and remember that every stumble is part of the process.

5. Say Yes to Opportunities

   The new you doesn’t play small. When an opportunity arises— whether it’s a career move, a new hobby, or a chance to connect with someone—say yes. Even if it feels uncomfortable. remind yourself: growth happens outside the comfort zone.

6. Walk, Don’t Rush

   Walking into the new year isn’t about sprinting to the finish line. It’s about steady, intentional steps forward. Celebrate progress, no matter how small.

Picture this: You’re walking down a sunlit path. Behind you, the old year fades like a distant shadow. In front of you, the future stretches wide, full of possibilities. With every step, you feel lighter. More grounded. You’re not chasing change—you are the change.

This year, let’s focus on becoming. Not perfect. Not flawless. Just a better, freer version of ourselves.

Here’s to walking boldly into the new year and fully embracing the journey ahead.

Need a little boost on where to start? Book a FREE consultation with me to get you headed in the right direction for 2025!

Why I’m Forever Committed to Creatine: My Go-To Holy Grail for Fitness and Health 🧠

Creatine and I? We’re in it for the long haul. Some might say it’s just a supplement, but to me, creatine is like that ultimate gym partner who always shows up, keeps you going and never lets you down. It’s been a game-changer for my workouts, my energy, and honestly, my overall wellness. So let me just say: I’m never breaking up with creatine.

First off, creatine is a powerhouse for anyone looking to build strength, boost endurance, and recover faster. Whether I’m lifting weights, enjoying my day of rest, creatine is my secret weapon. It gives my muscles that extra burst of energy by helping delay the depletion of ATP (primary source of energy for your cells) they need to lift a little heavier, last a little longer, and recover a whole lot faster. I used to wonder if that extra rep was in my head or really due to the creatine 🤔.

Beyond just strength gains, creatine does wonders for muscle recovery and brain health. Those post-workout aches? Creatine takes the edge off, helping my muscles bounce back and allowing me to stay consistent with my workouts without feeling burnt out. It’s like my body’s little reset button, ensuring I’m always ready to get back in the game.

Studies (medical journals) have shown the benefit of creatine beyond muscular effects-that’s right… memory and cognitive functioning. Brain fog? Creatine has your back, but like, he’s mine soooo….get your own.

And for anyone wondering if creatine is just for hardcore bodybuilders or elite athletes, let me tell you – it’s for everyone and I mean everyone— including all my non-gymrats. I’ll shout it from the rooftops: creatine isn’t some exclusive supplement. It’s a tool that’s been researched over and over, and it’s safe, effective, and reliable. It’s like giving your body a reliable power source without any crazy additives.

I also love how simple creatine is to use. A little scoop in my water or protein shake, and I’m good to go. No need for elaborate shakes and no weird flavors. It is as effortless as it gets, which means I can stay consistent without feeling like it’s a chore.

So, yes, I’m committed to creatine for life. For anyone looking to add a little extra power to their fitness journey, I couldn’t recommend it more. This is one supplement I’ll never part ways with, and trust me, once you try it, you’ll understand why. B and C carved into the tree for life.

Paid Amazon link: Promix Creatine

*What can I say? I’m a Promix girl.

The Power of a Structured Workout: Building Strength, Building Confidence 💪🏼

It’s easy to feel like workouts are repetitive – the same sets, the same moves, over and over. But here’s the thing: this is exactly how you see results. It’s about more than just lifting weights or running on a treadmill; it’s about the consistency and structure that create the foundation for real, lasting growth. Every rep, every routine, and every small push forward is a step closer to becoming the best version of yourself.

A structured workout isn’t just a series of motions; it’s a commitment. It’s showing up for yourself, even on days when motivation is low and energy is drained. There are countless ways to reach your goals – sometimes you use a machine, other times free weights or your own body. But ultimately, it’s about finding the resolve to keep going, to push through the tough days, and to show up for yourself no matter what.

This structure, this commitment, is what makes all the difference. When you know what you’re doing each week, you have a purpose, a direction. There’s something powerful in knowing that each movement you repeat, each set you push through, brings you closer to your goals. And as the weeks pass, you’ll notice that the weights get a little heavier, your form a little sharper, and your strength a little deeper. That’s progress, and it’s built one step at a time.

Structured workouts give you the chance to track this progress, to see how much you’re capable of, and to know that each week, you’re just a bit stronger than before. You’re building not only physical strength but also the mental toughness that comes from sticking to a plan and pushing beyond your comfort zone. Each time you show up and put in the work, you’re proving to yourself that you can do hard things. You’re building a foundation of resilience, confidence, and pride.

So yes, it’s repetitive, and yes, some days it might feel like a grind. But that’s where the magic happens. You’re not just working out – you’re building something inside of you that no one can take away. You’re creating a legacy of strength, discipline, and self-respect that will carry you through every challenge life throws your way. And every time you finish a workout, you’ve added another layer to that foundation. Embrace the structure, honor the commitment, and take pride in every single step forward. Because you are worth every moment of effort, and the results are worth every ounce of sweat.

Cue the personal hype squad! Don’t know where to begin? Let’s chat!

Schedule a free consultation with me where we can find the best solution for you.

Setting Boundaries: The Art of Saying “No” Without Feeling Like a Villain 🗣

Let’s face it, setting boundaries can feel a little… icky. You want to be nice, accommodating, and maybe even a bit of a superhero for everyone around you. But what happens when saying “yes” to others means saying “no” to yourself? Spoiler alert: you end up overworked, resentful, and emotionally drained. *Cue the holiday season rushing from one family event to another!

Boundaries are like fences for your time, energy, and emotional bandwidth. They’re not meant to shut people out but to create a structure that allows you to decide what (and who) gets through. Think of them as the ultimate home security system. Without boundaries, you’re basically leaving the door wide open for anyone to walk in and rummage through your metaphorical fridge at 2 a.m. Do you really want that? I think not.

1. When you say “no” to the things that drain you, you’re actually saying “yes” to the things that light you up.

   Self-care, hobbies, or just five minutes of glorious silence where no one is asking, “What’s for dinner?” You know when you get the repeated airplane chat about saving ourselves with the oxygen mask first, but we never listen? Maybe we should listen because when gasping for air we aren’t much use to anyone, are we?

2. But Isn’t Setting Boundaries Kinda…Rude?

Nope, nope and NOPE. When we set boundaries we aren’t rejecting people. We are protecting our relationship with them. The trick is all in the sauce AKA the delivery.

• Instead of: “Leave me alone, I can’t deal with you right now.”

• Try: “I’d love to help/chat/attend, but I’m at capacity today. Let’s connect another time!”

When you’re clear about what you can and can’t offer, you’re setting the stage for better communication and less resentment.

So, the next time someone accuses you of being selfish for setting boundaries, just smile and say, “Thanks for noticing! It means I’m taking care of myself. You should try it sometime.” Boundaries might feel awkward at first, but once you embrace them, they’re as freeing as slipping into your favorite pair of sweatpants.

Link to my course that will ease the troubles of just saying “no”.