We can’t always control our thoughts, but we can control how we respond to them. So much easier said than done (especially when dealing with anxiety), but it’s a practice I try my best to follow daily.  As someone who struggles with anxiety, intrusive thoughts are something I have to constantly monitor for, and I […]

If you’ve been reading this blog or following me on social for a while, you know I’m a huge mental health advocate. Managing anxiety and cptsd while trying to lose weight and get healthier created a lot of barriers with my consistency. But overtime, I learned how to adapt and implement behavior change techniques that […]

If you have struggled with your mental health like me, you know the struggle of fleeting motivation when it comes to getting in you daily exercise. We also know how much exercise helps with mental health, so it’s especially frustrating feeling like we can’t get it done even when we know we need to. If […]

At one point in my life, I was called the “fat girl” who was “negligent” and “lazy”. What’s worse is, when I tried to start doing something about it, I got more grief from my “friends” referring to me as a flake or “not being fun anymore.” No matter what I did- healthy or unhealthy, […]

It’s really us against ourselves most of the time … we often try to motivate ourselves with fear, judgment, and criticism. But how does using fear as motivation work out for us?  I know when I was on my weight loss journey, before I shifted from self criticism to self compassion,  a lot of what […]

Did you know a lot of the time we avoid change is because of the “unknown” – basically the fear and uncertainty around what the process will look or feel like.  Essentially, we want to figure out how to dodge vulnerability and discomfort, AND, we want someone to “tell us what to do” and give […]

August, though hot as blazes, is feeling lighter and lighter as I have been focusing in on positive affirmation and the power of self-talk.  I have my students script out affirmations inside our LRD Academy course, and it is such a powerful tool towards getting lasting results. Why? Because when we affirm our thoughts out […]

It gets me so angry when I hear others trying to tear down or criticize women who are genuinely trying their best to make healthier changes. Have you ever allowed the expectations, needs or pressures from others create a shame-fueled downward spiral? Playing the shame game in your health & wellness journey is not the only […]

I get a lot of messages from women that start like this:  “Kate I am struggling with my weight, stress eating, self-sabotage, lack of motivation… But… -I don’t want to spend much money⁣. -I don’t want to go completely plant-based⁣. -I don’t want to do any of the “woo-woo” stuff. ⁣ ….can you help me?” […]

At one point in my life, I was called the “fat girl” who was “negligent” and “lazy”. What’s worse is, when I tried to start doing something about it, I got more grief from my “friends” referring to me as a flake or “not being fun anymore.” No matter what I did- healthy or unhealthy, […]