Goal Setting Tools


I know..I know.  I did that thing again where I say I’m going to start posting more often and then I don’t. It happens, I have no excuse and you know what? I’m not sorry.

In life you have to pick and choose where your energy goes and as I much as I enjoy sharing my story and writing, the old blog here just didn’t rank high on the list in 2019. I will say that writing more is officially a 2020 goal but I haven’t decided if it will be here, on my Medium account or a new project all together.

Curious about what 2019 was all about for me? You can hop on over to the Podcast and listen to some of my solo episodes, or you can jump on over to Instagram and check out my post there. It didn’t post too much in my feed (I’m way more active in stories) but I did post.

ANYWAY…the purpose of this post is to share a Goal Setting sheet that I saw on-line. Someone shared a photo of the goals they set for themselves and I loved the format they used, so I recreated it.

I recently did a podcast on Tips for Making a Vision Board, and last night on Instagram I shared my struggle with setting my goals. Since goals are on my mind lately and so many people reached out to tell me they were struggling too, I thought I would share this little tool!

Hope you enjoy it and are able to put it to good use! If you do, let me know…maybe I’ll make more stuff like this as we go through 2020!

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Failing Forward


I have started and stopped blogging more times than I count at this point. This frustrates me but the fact that I keep coming back to it means I have a passion for it…right?

If not, I’m just even more stubborn than I thought and eventually I’ll just give-up on this…lol.

Part of my hesitation for writing here is that I feel like people just don’t have the time to read the way they used to. I know my time is super limited and I spend more time in my car than I’d like to. As a result I began listening to audio book and podcasts, which I personally love, but I also love to read (it relaxes me) and there is something therapeutic to me about writing.

If you follow me on Instagram, you know that I launched a podcast over the summer, only did two episodes and now I am bringing it back. Did I fail because I hit a pause button on the podcast for 6 months? Nope. I just wasn’t fully committed to it and THAT IS OKAY.

My original plan for the podcast was for it to be a spoken version of the blog posts I write (and I still may end falling into this format…I just don’t know).

Click the photo to check out the Podcast on Spotify or look me up on iTunes

Sometimes we start in things and it doesn’t work out because we weren’t fully committed to it. Writing a blog, recording a podcast, going to gym and eating healthy all have things in common. They all require time…and time is something that many of us don’t think we have these days.

However, we have to make time for the things that are important to us. In the summer when I launched the podcast and in the months leading up to now, making the time for the podcast (or blogging) just wasn’t a priority for me. I had too many other things going on that needed my attention, so I had to make a sacrifice. There have been times over the last 10 years of my wellness journey that I have sacrificed workouts and healthy eating because I just couldn’t make it all fit into the 24 hours allotted to me each day.

Or maybe it’s just an excuse. I do have a habit of standing in my own way when it comes to new ideas and projects… I’m sure many of you can relate. We tend to be our own worst enemies and psych ourselves out when it comes to things that take us out of our comfort zones.

I recently read a book called Start:Punch Fear in the Face, Escape Average and Do Work that Matters by Jon Acuff and it called me out on my bullshit. I am one of those people who need everything to be perfect before I start and this book urges you to job in and do it….figure it out as you go! So that’s my new plan.

The important thing is that if you continue thinking about it and feel a pull toward it, you keep trying to make it work. When you do this you don’t fail…or at the very least you fail forward until you succeed.

If you have something you keep “failing” at but still feel a pull toward it, I’d love to chat and maybe help push each other toward success. Comment below or message me on Instagram so we can connect!

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#Last90Days Challenge

Instagram is a place I spend a lot of time.

I have made a lot of friends, found a lot of empowered people to learn from, I’ve found motivation, and I’d like to think I provide some value and motivation to those who take the time to double tap and hopefully read the mini novels I sometimes (Okay…quite often) write under my photos.

Don’t follow me on Instragram? You can by clicking here & hitting that FOLLOW button!

Earlier this year I read the book Girl Wash Your Face by Rachel Hollis and it really spoke to me. It made me stop and think about my life… like REALLY stop and think about things.

It’s something I’ve been focused on this year and there has been a lot of change taking place behind the scenes of my writing and posts. It’s a bag of mixed emotions cause let’s be honest, facing your shit and owning up to your actions isn’t the easiest thing to do in the world but as Rachel Hollis says in her book…

If You're Unhappy That's On You

So when I was scrolling my feed and saw a lot of people joining the #Last90Days challenge that Rachel Hollis and her husband where hosting, I thought why not?!

(What more info on the challenge? Click here)

I started out Day 1 by reading the e-mails, watching the videos and listening to the podcasts listed. I felt fired up and began reflecting on one of the quotes and topics from the book Girl Wash Your Face…

Never Break A Promise To YourselfEver stop to think about that? Cause I hadn’t since I read the book.

If a friend or family member made a promise to you and time and time again broke their promise or left you hanging would you trust them anymore?

The answer to that is most likely no, yet we break promises to ourselves ALL. THE. TIME.

  • “I’m going to start eating healthy on Monday.”
  • “I’m going to start going to the gym.”
  • “I’m going to make time to read.”
  • “I’m going to make time to relax.”

Any of these sound familiar? I’m sure they do and I’m sure there is stuff on this list that you made excuses NOT to go thru with because it’s easier to grab fast food, lay on the couch watching Netflix or put everyone else needs before your own.

It’s time to stop flaking on yourself and make yourself the priority you deserve to be!

I am sooooo guilty of breaking promises to myself and I am determined to stop doing that. I am going to use the next 90 days (well 87 since it’s day 3 as I’m writing this) to get my shit together and start treating myself with the respect that I deserve.

If you struggle with any of this stuff I encourage you to join the #Last90Days challenge, connect with me on Instagram and end your year STRONG!

Which promise are you most guilty of breaking to yourself? Drop a comment below and let’s chat!


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Adventures in SoCal


Wanderlust is something I feel in my soul. There is a very strong, burning desire to travel within me and I have a list a mile long of places I want to go.

For over 5 years now I have been wanting to visit Southern California again. I had only been there once in my life and I was 13 years old, so I didn’t appreciate anything.

I’ve felt this strong pull to the west coast for the last 3 years. Most of the people I’ve been meeting on-line, clients I’ve been working with and opportunities to learn and grow have all stemmed from the west coast. It’s like the Universe has been trying to drag me there and like the stubborn person I am, I kept coming up with reasons not to go.

I mean who does that?!

Thankfully I removed all of my excuses a few weeks ago and I finally boarded a flight to LA for 5 days.

From the second I saw the California mountains from my window seat on the plane, I was in love. (and the 5 hours of being kicked by the little kids next to me and behind me, who were headed to Disney with their family, all faded away.)

Cali from the sky

Yeah, there was smoke from the fires that poor California seems to battle every year, but there was something about the landscape that just filled me with happiness.

In true East Coast fashion, as soon as I landed I had to head over to In-n-Out to find out what all of the fuss was about. Let me tell you something… this burger did NOT disappoint. I was told I had to order the Double Double Animal Style and it was amazing. The fries were meh and I was warned I had to eat them first because if they get cold you might as well just throw them out, this piece of advice was spot on…In-n-Out needs to up their fry game!


After I stuffed my face in true foodie form I headed to the coast and just took in the views  for a bit. Never in my life have I sat somewhere and felt the calmness and sense of peace that I did while taking in this view. If would have sat in this one spot for all 5 days, I would have been happy. How could you have this view and be unhappy?!


To be honest, there wasn’t a single beach I visited that didn’t make my soul happy and make me feel like I needed to come up with a plan immediately to relocate. There is just something about the vibe out there that made me feel like I was home.

I didn’t take nearly as many photos as I should have. For once in my life I found myself not reaching for my phone and just enjoying the moment. It was such a refreshing feeling to be unplugged and relaxed.

We should probably all try doing that more often.

Below are some photos that I did manage to snag during the trip…I really need to bring my DSLR with me next time and have fun documenting.


Amazing mural I spotted while driving around the Huntington or Newport area.

Newport Beach

Soaking up the SoCal sun on Newport Beach


Santa Monica Pier


Santa Monica Pier

La Jolla

View from La Jolla, San Diego


Redondo Beach


The Cinnamon Roll French Toast was legit at Barney’s Beanery


View from The Queen Mary in Long Beach – The final stop on my 5 day SoCal adventure

Sunrise heading east

Took the Red Eye home and caught the sunrise over PA.

I would be lying if I said I wasn’t heartbroken as I boarded my flight home to the incredibly humid east coast. SoCal definitely stole my heart during our 5 short days together and I can’t wait to go back and be reunited.


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It’s Your Life…No One Else’s


It’s your life…don’t let anyone make you feel guilty for living it the way you want.

Lately, I’ve seen too many people “policing” posts on Instagram and it needs to stop.

Just because the way you do something works, doesn’t mean that it is the only way to do it.

Offering advice or sharing what has worked for you is totally acceptable. Hell, I encourage it! That is how we learn about new things and you might inspire someone who is stuck on their journey to try something new or take their progress to the next level. That is how I ended up trying keto and I’m sooooo grateful for that conversation.

What is NOT acceptable is making someone feel bad about their journey or like they are doing something wrong.

I don’t believe there is really a right or wrong way to go about this. I mean yes, I have a pretty firm stance on cleanses and “quick fix diets” but that’s only because they haven’t worked in the long term for myself or any of my clients in the past.

(If you have had success with these I would LOVE to have a conversation with you about it!)


Everyone is different. Everyone has different circumstances and everyone has different genetics. Health and Fitness is NOT one size fits all, so quit trying to make it that way.

  • If you’re keto and just count your net carbs (or if you’re strict keto) and it works for YOU….Awesome!
  • If you do Weight Watchers but don’t workout yet and it works for YOU….Awesome!
  • If you workout but eat whatever you feel like eating and it works for YOU…..Awesome!
  • If your lifestyle works for you and your family is open to joining YOU….Awesome!

If you’re doing any of the above and someone is giving you a hard time about it because it’s different from what they’re doing…give them the middle finger and walk away. You don’t need that shit in your life.

This journey is hard enough without people giving you shit because you’re not doing something exactly the way they are.

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You Were Born a Blank Canvas

IMG_3813When we are born the world is ours. We are capable of anything we put our minds to. Don’t believe me? Watch a baby try to figure out how to walk. No matter how many times they fall over and cry, they get back up and try again. They don’t stop until they master that shit because failure is NOT an option.

It isn’t until we get older and we begin receiving messages from the people around us about the “way things are” they we begin to doubt ourselves and allow failure to exist.

Any of this sound familiar?

  • Security comes from working a 9-5 job.
  • Everyone in our family struggles with their weight.
  • It’s expensive to eat healthy.
  • Gym memberships are a luxury and most people don’t use them anyway.
  • People like us never get ahead.
  • Money doesn’t grow on trees.
  • What’s the point of setting goals when the odds are stacked against you?

You started filling up with a lifetime’s worth of beliefs, which mostly have nothing to do with who you are, what you desire or what is even necessarily true, before you even entered grade school. Forget about all of the outside noise that fills your head once you’re an adolescent and have the noise your friends have been hearing added into the mix as well.

This limited mindset ends up being passed down from generation to generation without anyone even realizing it. After hearing it so many times, it becomes part of your subconscious and therefore becomes ingrained in you even though these beliefs have NOTHING to do with your reality, your goals or who YOU are aspire to be as a person.

It’s time to wake up and make a change.

Many of us don’t even realize these subconscious beliefs are ruling our lives, so identifying them is where you need to start in order to undo them.

Make a list of how you view health & fitness, money, yourself and your situation. Then really look at them and see how much of what you wrote is true and how much of it is just what you think to be true.

—–> I highly recommend reading the book You Are A Badass by Jen Sincero if you have not already. (and if you still struggle with this stuff, read it again, highlight key parts of the book that speak to you and keep a notebook nearby so you can actually DO the exercises in it….they’re not just there for fun, people!)

Once you identify the limiting beliefs that your subconscious thinks are real, you can begin rewriting the script.

I have found that starting with positive affirmations are a great first step. They really help to change the internal dialog we have with ourselves and changing that dialog helps to change your mindset.

This is where many people give up and roll their eyes…. because let’s be honest, positive affirmations sound hokey and dumb, but they are NOT and they work.

Examples of Positive Affirmations:

  • I am healthy and active.
  • I control my body, my body doesn’t control me.
  • I believe in myself and can accomplish anything I put my mind to.
  • Money is available whenever I need it.
  • I am amazing. I am smart. I am successful.
  • Happiness is all around me.

The first time I read about them I almost lost my eyeballs in the back of my head from rolling them so dramatically. It was the most ridiculous thing I ever heard. <— Limiting belief!

When I was told to record myself saying them and listen to them while I drive, I thought the person coaching me was out of their minds. But I did it! I gave it a shot and after realizing that no one could hear me or knew what I was doing, they were nice to hear.

Next you have to kick fear in the teeth.

I won’t lie, I struggle with this one ALL THE TIME. I have perfectionist tendencies. I’m super critical of myself and I sell myself short constantly.

The only thing I give myself credit for is being perfectly imperfect. Over the years I have learned how to own my shit so I can admit that I am inconsistent, I’m my own worst enemy and I should probably practice what I preach more often. <—- Not a limiting belief if it’s true FYI.

I’m a work in progress, what can I say?!

We need to stop wasting hours, days and even years of our lives trying to perfect our next move. Overthinking will NEVER get us ahead in life, only action will.

If you can just focus on taking the next step and doing the best you can to accomplish it, you’ll make progress. Sometimes it’ll be backwards progress, but I promise you there is a lesson to be learned with it and if you open yourself up to that lesson, your next step will be a leap in the right direction.

You have to fight for the life you want to live. You can’t sit around waiting for someone to save you…cause that is never going to happen. It’s up to YOU to unf*ck yourself, cause no one is going to do it for you.

You have a choice in life: Stay paralyzed with fear and continue to be unhappy wondering “what if” -or- start making change and see where it takes you.

Which will you choose?



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Own Your Shit


The secret to success is in your daily routine. You’ll never change your life until you change something you do daily.

As I’ve said before, these changes don’t have to huge. They can be small, they can seem simple, but they have to happen and you have to build upon them in order to create that big change in your life.

-> Seriously, if you struggle in this area I highly recommend a book called The Compound Effect or The Slight Edge. Go read one of them!

This week I challenge you to pick one thing that you need to change and do it!

If you fail at getting your workouts done when you’re supposed to, I want you to set the alarm earlier and get it done before you do anything else for the day. Getting it done first will ensure that NOTHING can come up and keep you from reaching that goal.

-> Now if you hit snooze 5 times and sabotage yourself, that’s on you and you have to face yourself in the mirror and take the blame…you won’t like how that feels, trust me!

Being aware of your habits and the changes you make to them will really help you to reach your goals…actually it’s a big key to this journey.

Own your bullshit.

Do something to change it.

You’ll be happy you did!

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Low Carb Chicken Parm


You don’t have to give up chicken parm when switching to Keto or a low-carb lifestyle, you just have to get creative!

This 3-2-1 “breading” is super easy to make and is an amazing substitute for when those decedent Italian food cravings kick in.

All you need for the “breading” is:

  • 3 Tbsp grated parmesan cheese
  • 2 Tbsp ground flax
  • 1 Tbsp almond flour

Mix them all together, dip you chicken in egg before dipping into the 3-2-1 coating and then fry up your chicken as you normally would.

Top with some low-carb friendly tomato sauce (Rao’s, Victoria and Mid’s are some of my favorites.) and nice amount of shredded mozzarella and cook until melty. Add a sprinkle of chopped basil and satisfy that Italian food craving without feeling guilty!

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Stuffed Peppers = Simple Meal Prep

stuffed peppers

Meal prep is one of those things that should really be a non-negotiable when it comes to staying on track with a healthy lifestyle.

When we take the time to make a menu for the week, purchase the groceries that go with it and even pre-make some meals, we make it easier to avoid takeout and the drive-thru.

One of my favorite meal prep items to make are stuffed peppers. They are flavorful, convenient and tend to portion control themselves (as long as you don’t buy the biggest peppers you can find and overstuff the hell out of them.)

These are some stuffed pepper recipes I have shared on here in the past:

Philly Cheesesteak Stuffed Peppers
Southwest Style Stuffed Peppers
Santa fe Style Stuffed Peppers

Sometimes I just keep it super simple and skip the recipes. You can just browned up some ground beef with onion & mushrooms, added some cumin, chili, cayenne, garlic, salt and tomato purée. Stuff it into par boiled pepper halves and topped with cheddar cheese. Bake them up and top with a little salsa and guacamole for a tasty low carb lunch.

Stuffed peppers are so versatile and can easily fit into a low carb lifestyle! For the recipes above that contain rice, just use cauliflower rice instead!

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Find Yourself and Be That

find yourself

This is something I’ve really been working on this year.

Filtering out the noise of who you should be vs who you are, is not an easy task. It can take time to figure it all out, but when you do, you’ll be 100% you and you shouldn’t change that for anyone.

You’ll attract your tribe, find happiness within yourself and if you suffer from anxiety…well…that’ll ease up too, because you won’t be worried about others accepting you. You’ll accept yourself and all your weirdness and no one else opinion will matter anymore.

  • Try new things.
  • Go on adventures.
  • Meet new people.
  • Read new books.
  • Learn something new.

Do what inspires you and figure out what makes you happy! It’s time you live the life you were meant to live, without the fear of disappointing others.

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