Hi friends! Happy Friday! What’s going on this weekend? We’re meeting up with friends for dinner, heading to a fun fall festival, and are touring a high school for Liv (how?!). For now, I’m just taking an easy morning with my Lumebox and my PEMF mat. The weather has been a dream this week, so I’m hoping we can sneak in a family hike. I’d love to hear what you’re up to!

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

10.17 Friday Faves

Fashion + beauty + random:

NYC adventures! We had the best fall break trip to NYC. It was P’s first time, and it definitely lived up to her high expectations. She couldn’t believe how tall the buildings were and how many things there are to do. Both kids were blown away by the amazing shopping, the gorgeous scenery of Central Park, and all of the incredible food options.

Some of the highlights:

Seeing Six with the fam! Liv and I saw the touring production and LOVED it, and I figured it would be the perfect family Broadway show since we’ve already seen the Disney productions. It’s not wildly inapproriate – there is some innuendo that will totally fly over younger kids’ heads – and it’s short and sweet. No intermission and more of a concert-type vibe. This cast was insane – Heart of Stone almost had me sobbing into my cup of white wine – and everyone loved it. P said she wants to see it again!

Read more

Hi friends! I’m SO excited to share this week’s episode with symptom support coach Rachel Reimer, where we explore the fascinating connection between emotions and the body, and how unprocessed stress can show up as chronic symptoms, pain, and even autoimmune issues. Rachel shares how she helps clients uncover the emotional roots of their physical ailments – bridging the gap between traditional medicine and emotional healing. This conversation is such an eye-opener if you’ve ever felt stuck in your healing journey or wondered what your body might be trying to tell you.

Here’s what we discuss:

• Rachel’s path from chronic illness to becoming a symptom support coach, also known as a medical intuitive

• How the body uses symptoms as a signal that something deeper needs attention

• The difference between intellectual and emotional processing of stress

• How to identify unresolved emotions that may be stored in the body

• Common emotional roots behind conditions like back pain, thyroid issues, and autoimmune disease

• The link between self-criticism, Type-A tendencies, and chronic illness

• Rachel’s “knot” exercise for emotional release and symptom relief

• Real-life client transformations—from chronic pain to deep emotional healing

• Why physical healing alone isn’t enough without emotional integration

• And so. much. more!

This one’s for anyone who’s ever said “I’ve tried everything” and still hasn’t found answers: Rachel’s perspective just might change the way you think about your health forever.

196: Unlocking Emotional and Physical Healing Through Body Awareness with Rachel Reimer

Here’s more about Rachel and her background:

Rachel Reimer believes that the body can develop physical symptoms (acutely or chronically) when unresolved emotional stress is present. Instead of rationalizing that the emotional stressor “isn’t so bad”, Rachel h

Looking for the best pre-workout snacks to fuel your workouts? Discover 10 great pre-workout snack ideas to boost energy, support muscle building, and maximize your performance.

Hi hi! How is the week going? I hope you’re having a great one! I have a morning of meetings today and looking forward to a hot yoga class this afternoon.

For today’s post, I wanted to chat a little bit about pre-workout snacks and share some of my favorite options.

When it comes to fitness, exercise and nutrition are the ultimate power duo. You can crush your workouts all you want, but if your nutrition isn’t dialed in, you’ll feel the difference – in your energy, endurance, and results.

One of the biggest game-changers in sports nutrition is learning when and what to eat before and after you work out. While a good post-workout meal helps with recovery (you can read about my favorites here), your pre-workout snack sets the tone for your entire session.

Not all foods are ideal before exercise. Some can make you feel sluggish or bloated. Today I wanted to round up some of the great pre-workout snacks that can help you fuel your body, maximize your performance, and feel strong through every rep, mile, or flow.

10 Great Pre-Workout Snacks

In this post, we’ll talk about why your pre-workout snack matters, what makes one effective, and some of my go-to options that balance protein, healthy fats, and complex carbohydrates. These combinations give you steady energy, prevent fatigue, and support your long-term fitness goals.

Is a Pre-Workout Snack Necessary?

The short answer: usually, yes!

Having a small snack 30–90 minutes before your workout can make a huge difference in your energy and stamina, especially if you’re training in the morning or haven’t eaten in a few hours.

A good pre-workout snack provides the building blocks your muscles need to perform well, and it helps you avoid that dizzy, “running on fumes” feeling mid-session.

Your body needs carbohydrates for quick energy and protein and fat to stabilize blood sugar and keep you fueled. When you skip your pre-workout meal, you risk breaking down muscle for energy instead of building it.

The right combination can help you:

– Train longer and harder

– Maintain focus and endurance

– Prevent early fatigue or energy crashes

– Support lean muscle growth and fat loss

What Makes a Good Pre-Workout Snack

1. Balanced Macronutrients

Your pre-workout fuel should contain a mix of complex carbohydrates, protein, and a touch of healthy fats.

Carbs give you immediate energy, while protein supports your muscles, and fats keep you feeling satisfied without weighing you down.

2. Easy to Digest

You don’t want to head into a workout feeling full or sluggish. Go for snacks that are light but substantial enough to sustain you, like whole grain toast (with good ingredients), fruit, yogurt, or a small smoothie.

3. Timing

Aim to eat your snack 30–60 minutes before yo

Sharing a roundup of the books I’ve read lately and if it’s worth adding them to your collection.

Hi friends! How are ya? I hope you’re having a lovely morning. We’ve had tons of rain here in Tucson and it’s been positively dreaming. I’m looking forward to a walk in the cooler weather this afternoon!

For today’s post, I wanted to share a recap of the books I’ve read lately. tbh, reading is still towards the end of my priority list right now. I haven’t made as much time to read this year because we’re still trying to find our groove of homeschooling, working, and holding it down while the Pilot is traveling. I’m also making my way through IHP3 and Peptides for Practitioners couse. Usually when I’m solo parenting, by the time I get the kids to bed and the laundry folded, I pretty much collapse into bed.

So needless to say, it’s been a little slower on the reading front, but I’ve still managed to read some amazing books lately!

Here’s a recap of what I’ve read lately and if I recommend adding these to your list!

Books I’ve read lately

From Here to the Great Unkown

I’ve always been a huge fan of Elvis and had the biggest crush on him when I was in high school. (The Elvis from his prime, ok? haha) I’ve always been intrigued by his life and family, so when I heard about this book, written by his daughter Lisa Marie Presley, I knew I wanted to listen to the audio version. It includes recorded clips from Lisa Marie and is also narrated by Julia Roberts (soooo good) and Elvis’ granddaughter, Riley Keogh.

The book traces Lisa Marie’s extraordinary yet tumultuous life as Elvis Presley’s only child. It explores fame, identity, addiction, heartbreak, and the deep grief of losing her son. Through Riley’s reflections and the discovery of her mother’s recorded tapes, the memoir is an example of resilience and a love letter between mother and daughter. I highly recommend the audio version – 9/10

From Amazon:

A month later, Lisa Marie was dead, and the world would never know her story in her own words, never know the passionate, joyful, caring, and complicated woman that Riley loved and now grieved.

Riley got the tapes that her mother had recorded for the book, lay in her bed, and listened as Lisa Marie told story after story about smashing golf carts together in the yards of Graceland, about the unconditional love she felt from her father, about being upstairs, just the two of them. About g

Download this free Health Coach Toolkit for new coaches and integrative health practitioners. Includes editable forms, scripts, checklists, and resources to launch your business with confidence.

Hi friends! I hope that you’re having a wonderful day. We’re back from an amaaaazing trip to NYC – I’ll share a recap soon! – and getting back into the routine. I’ve been tackling the laundry mountain, getting ready for the Pilot’s birthday and P’s bday celebrations, and some more travel. I’m headed to Ft. Lauderdale and LA soon!

I wanted to share something that I’ve been working on behind the scenes: helping fellow IHPs and health coaches launch their businesses. I’ve been in the online space for 15+ years now (how?!) and have learned so many things along the way of reaching multiple six figures online.

I’ve loved sharing what I’ve learned and helping others start successful online businesses. I started a small group paid mentorship here – read more about Revenue RX – but am also working on as many free resources as possible. One of my first clients just ran a 7-day challenge and 20 people signed up!

The first free resource is a Health Coach Toolkit, which you can download for free here.

Free Health Coach Toolkit

If you’re a new health coach or integrative health practitioner, you probably feel a mix of excitement and overwhelm. You’ve spent months (or years!) studying functional medicine, learning lab analysis, and helping clients transform their lives…

but now you’re asking:

“Okay, how do I actually run my business?”

I get it. When I started coaching, I had no idea what forms I needed, how to set up client onboarding, or how to keep my systems organized. I wanted to focus on helping people feel better, not chase down spreadsheets and waivers.

That’s exactly why I created the Free Health Coach Toolkit – to help you skip the messy trial-and-error phase and start your practice with clarity, confidence, and systems that actually work.

This free toolkit includes everything you need to launch or streamline your coaching business – whether you’re just finishing IHP2 or have been coaching clients on the side for a while.

What’s Inside the Free Health Coach Toolkit

This toolkit is designed to give you the exact resources I wish I’d had when I started my practice: all editable, customizable, and easy to brand as your own.

Here’s what you’ll find inside:

1. Client Intake Form

Your first step in understanding your client’s health history, symptoms, and goals.

This editable form helps you collect everything you need to create personalized recommendations – without missing key details.

You can use this with a tool