A gentle, realistic approach to New Year nutrition: whole foods, balanced plates, and simple habits that help you feel better from the inside out.

Women begin losing muscle and bone density in their 30s, but resistance training and creatine can dramatically support longevity. Here’s a simple, sustainable way to build strength.

On December 8, 2024, I made a decision that would quietly but profoundly change my life — to go one full year without alcohol.

For me, drinking was mostly a social or weekend habit. But over time, I started noticing how much it was affecting both my physical and mental health. So, I decided to take a break. What started as an experiment has turned into one of the most impactful decisions I’ve made for my well-being.

Movement has shaped human history, and today, simple daily motion is one of the most powerful ways to support longevity. Here’s why movement matters now more than ever.

A warm, nostalgic look at the meals that influenced Caroline’s relationship with food, family, and wellness — and why these moments still matter today.

Millions around the world this week witnessed perhaps the single most powerful public act of selfless love in our lifetimes. At the memorial service for her late husband, Charlie Kirk, Erika Kirk, quoted Jesus as He hung crucified in agony and spoke of His persecutors, “Father, forgive them for they know not what they do.” (Luke 23:34). Then with jaw-dropping quiet conviction, Erika spoke of the young assassin who took her husband’s life just days ago, “I forgive him”. 

Turning inward, we must make space for sorrow and acknowledge the spiritual warfare that surrounds us in our daily lives. We must seek clarity over confusion and intentionally put on the armor of love to protect our minds, our hearts and our relationships. 

During times of chaos, I especially look for clear, more simplistic ways of understanding. I have recently discovered Byron Katie’s, The Work, (2003)  which lays out a framework for seeing the world as it is and focuses our attention on our thoughts and actions, and not those of others. 

Katie outlines that humans can only be in one of three places with their thoughts: in your own business, in someone else’s business or in God’s business. 

Real change doesn’t happen by accident. If you want real results in your wellness journey, you need a plan. Learn why structure, intention, and small daily habits make all the difference.

Starting your day with a high-protein breakfast can support energy, satiety, and balanced blood sugar. Caroline shares why it matters and simple ways to get more protein in your morning routine.

Humans that change their routine while they also believe in something larger than themselves and have hope that their circumstances will get better are able to maintain new habits, even when confronted with a significant life event. It’s evidence that hope matters. Feeding our souls with hope in the future is integral to building and sustaining new wellness habits. Our wellness coaching and life design practice can help.  Let’s get started! 

There is wisdom in wonder, if we are intentional about opening ourselves to it. Pivot away from worry and turn to wonder. Trust again like a child. You will soon find yourself more at peace and moving away from fear, the fear that holds you back. 

We live in a noisy, chaotic world that seems to be getting louder and faster every day. Learning how to manage the noise and pace of daily life is essential to balanced living. Diego Perez is a poet and NYT best-selling author under the pen name Yung Pueblo who writes about creating peace within our own selves. In a recent interview with Mel Robbins, Perez urges that we have the power to release the stress we hold and unlock the confidence we crave – no matter what is happening around us. 

When we feel stress from overwhelm or fear,  Perez offers this 6-step process.

Let’s be honest: it’s easy to get caught up in how we feel about our fitness progress instead of looking at what’s actually happening. Some days we feel on top of the world, other days we swear nothing’s working—and neither tells the full story.

That’s why tracking matters.

When we talk about “fueling our body,” we often jump straight to nutrition—and rightly so. What we eat plays a major role in how we feel, function, and show up each day. But this week, I want to flip the script and talk about another kind of fuel.

Because we don’t just feed our bodies through food.
We feed ourselves through everything we consume.

What we watch, listen to, scroll past, read, engage in… all of it becomes fuel.

In this new season, don’t wait. Carpe Diem! It is not as hard as you may think. What I have learned is this, you and I are irreplaceable. We are unique and here for this very time made for us. We cannot let history, worry, fear or even a little anxiety hold us back from what has been placed in our hearts.  What you desire is calling you to your best and highest self. We are so excited to hear your story, your dreams and to walk beside you!

Too often, we think wellness has to be this unrelenting practice of moving our bodes in extreme ways, without excuses (lookin’ at you Jillian Michaels). On the contrary, living in the “sweet spot” requires finding balance, somewhere between “Just Do It” and “Wait for It”.

Let’s be real. Fitness advice is everywhere, and a lot of it is either confusing, overhyped, or just flat-out wrong. After years of coaching people through the ups and downs, here are 7 hot takes I stand by. Take them or leave them, but they might just shift your mindset!

We’ve all heard the phrase, “you are what you eat.” And while it’s true that what you put into your body matters - it impacts your energy, mood, hormones, recovery, focus, and more - there’s a second part we often forget:

It’s not just what you eat. It’s also how you eat.

Mojo is defined as a quality that attracts people to you and makes you successful and full of energy. Award winning journalist, Carl Honoré challenges in his book In Praise of Slowness, that today’s culture has us living on the edge of exhaustion and constantly reminded by our bodies and minds that the pace of life is spinning out of control. He asserts that a Slow revolution is taking place. People all over the world are reclaiming their time and slowing down their pace -- living happier, healthier, and productive lives. Slow is their mojo.

Big T, little t…

What begins with T?  According to Dr. Seuss, “Ten tired turtles on a tuttle tuttle tree,” (Seuss, Dr. Dr. Seuss's ABC. New York: Beginner Books, 1963.)

When I completed my first well check-up 5 years ago, I resonated with the description “tired turtle” 🐢😞. I had lost a good amount of weight (again) over the late winter/early spring  months through good habits that were working for me. Though I was feeling pretty good about my Physical Wellness, I was fearful about being able to sustain progress as my new self. I had been on the weight loss rollercoaster too many times. But to my surprise, the well check-up revealed something unexpected.  Of the 8 Wellness Dimensions, my Emotional Wellness lagged behind. Why?