Do you like yourself? 

Do you ever think about what you like about yourself?

List 10 things that YOU like about yourself.

Not what other people like about you. Nobody needs to agree with you and they don’t need to be big things. But what do you love about yourself?

Here is what I love about myself…


1. Empathetic

3. Adventurous and willing to try almost anything once

4. A good wife and friend

5. Smart and I think outside the box

6. Loving

7. Open to new ideas

8. Creative

9. Funny

10. Ambitious

You’re up next! What are the 10 things you LOVE about yourself?

A free mini-session is an opportunity investigate why you are binge eating and learn how YOU can create an easy relationship with food. Pick a time below to claim your spot!

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Getting Out of a “Recovery Rut”

When you aren’t making progress, you’re in a “Recovery Rut”.

It’s normal to feel stuck sometimes, but why stay stuck?

A “recovery rut” I experienced:

By bedtime, I was ravenously hungry and I didn’t know what to do with myself. It was challenging to eat mindfully and intuitively when I was SO hungry.

I wasn’t eating enough throughout the day! I was scared I would lose control.

I needed to trust my body and feed it when I was hungry.

Getting “Unstuck” begins with challenging ourselves! Doing something outside of our comfort zone.

If you want a new result, you need to change the thinking that is getting you there.

Stop beating yourself up for being stuck and begin searching for the solution. Because there is a solution!

Are you in a “Recovery Rut”? Chose a time below and we can get down to the bottom of what is causing you to stay stuck!

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Easily Overcome the Urge to Binge Eat

I wanted to put together a video to help people overcome the urge to binge eat.

If I could only teach you one thing, it would be how to sit through an urge and make it as easy as possible for you. This video dives in to how to do that.

Watch the video by entering your info and pressing “Get it Now”

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Post-Binge Shame Attacks: 4 Steps to Get Back on Track

Post-Binge Shame Attacks are intense and without a strategy, they can set you up for another binge.

These steps can help you set up a strategy to conquer any “post-binge” shame.

But first, there is no need to feel shame after a binge. Early in my recovery, I liked to remind myself, “I’m not quite there yet, but I’m taking steps in the right direction.

How to set up a strategy: 

1. Set up a meal plan that you can stick to.

It will be tempting to skip your next meal, especially if you want to lose weight. Still eat the same meals, at the same time as planned. 

You might not eat the same portion for the next meal, but try to eat as normally as possible. This will set you up for success by preventing intense hunger later on.

2. Don’t answer the urge to “make up for it”.

Shame likes to trick us into thinking that we need to make up for a binge in order to feel peaceful again. The truth is, “making up for it” is like chasing your tail. Exhausting and not very fruitful.
3. THE BEST THING YOU CAN DO: Allow yourself to sit in the discomfort.

The truth is, we don’t change until we really feel the discomfort of our current patterns. Many of us run away from discomfort every time it comes knocking and stay in the same, unhelpful cycles.

The goal is to break out of that.

4. Ask yourself, “What can I do to show myself compassion and self-love right now?” and do those things!

Allowing discomfort and sitting in self-pity are very different things. Don’t push away the discomfort, but take care of yourself as you feel it. This too shall pass.
LOOK, I know this can be hard to conquer on your own. That’s why I developed a 6-month coaching program.

I help people through the shame-attacks and help you get back on track. I help you see what is going wrong and how to get out of the binge eating cycle for good.

Learn more about 1-on-1 coaching at

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The End of Your Story

You can create a life where food isn’t an issue.

You can create a relationship with yourself that is loving and safe.  

You have all the power to decide what the end of your story is.

You can’t control the past, your family or what other people do, but you can control the way you decide to think about them.  

You can control the things you do to overcome the obstacles you’ve faced so far in life.  

Then you can move beyond it all.   You can create a life that is bigger and more fulfilling than you can even dream of.  

What if you chose to believe that you will have a healthy relationship with food despite the struggles you’ve had up to this point?

What if you went and created a life where food isn’t an issue?

What if you confront your issues head on?  

What will your life look like?  

Comment and answer those questions!

And have a fantastic week!   

Continue Reading The End of Your Story
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Lifelong Benefits of Coaching

My coaching program teaches teenagers how to go from overeating to listening to and honoring their bodies!

I love seeing this transformation. And it is possible!

Many people don’t ever change their eating behaviors. It is challenging! They get discouraged when they messed up.

I love watching my clients succeed even though it is hard.

They take on one obstacle at a time and learn to conquer it. Sometimes they mess up, and they learn from it.

Coaching helps girls create healthy relationships with themselves and their bodies. But that is not all…

Coaching also creates a young woman who can do hard things in school, athletics, relationships, college and beyond!

Our brains are the most important tool that we possess.

The skill of working on our brains will always benefit us!

Want to experience the benefits of coaching?

Join me for 30 minutes of coaching on the obstacles you are facing. Available appointments are listed below.

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Now is Your Time to Heal

How can this help me grow into the next best version of myself?

COVID-19 and the resulting changes to our day-to-day lives have been challenging.

While I would never wish pain upon anyone, adversity is exactly what we need to grow. A disruption to our routines could be just what we need to make the changes we want to make.  

A broken-off engagement early on in my recovery motivated me to do some deeper work on my self-confidence.  

A traumatic experience I had while living abroad launched me into deepening my self-coaching work and I signed up to be coached professionally for the first time.

Six months later, I began the process of getting certified as a coach.  

I am grateful for the heartache now that I see the end result.   There is a lot of unknown right now, but I can use this hard time to launch me into deeper growth.

And so can you!   Ask yourself,  

“How can _______ help me grow into the next best version of myself?”  

Now is your time to heal your relationship with food!  

Click the button below to get some personalized coaching FOR FREE!  

I will help you overcome the obstacles you are facing.

Schedule Appointment
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Food Isn’t the Problem

When you are looking at a pile of empty food wrappers, I know food seems to be the problem. 

A problem that needs to be fixed with losing the weight! Staying away from food!

Food is NOT the problem though.

Food is just the way you have learned to cope with life.

The real problem isn’t the food, it’s not having the skill to allow discomfort.

We aren’t usually taught how to feel uncomfortable on purpose.

Food is your solution when the discomfort of life gets too intense.

What if you didn’t need food to cope with life?

What if you had the skills to cope with any emotion without food?

Binge eating wouldn’t be an issue. You would know that you can sit through an urge to binge with an abundance of peace.

You can sit through over-desire for food, heartbreak and anger. And you don’t need food to cope.

You need to learn how to be uncomfortable in order to free yourself from binge eating.

But isn’t the discomfort worth being present for the good parts of life?

I’d much rather be uncomfortable on purpose, in the present moment, than later on with an uncomfortably stuffed stomach, shame and embarrassment.

I’d rather face life head on, fully process the difficult stuff and move on with peace so I can also show up for the good parts of life.

You deserve to fully experience life!

Continue Reading Food Isn’t the Problem
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Diets Lead to Binge Eating

Dieting seems like a logical solution to stop binge eating. Except…

DIETS don’t work. Some studies have found that 95% of diets fail and any lost weight is all gained back within 3 years.

There are a few reasons diets don’t work, but a big reason is the thoughts that fuel dieting behaviors.

We are thinking:

I don’t like the way I look” or

I need to make up for that binge

Then we are dieting from a place of shame, fear or another negative emotion.

The diet might work for a minute, but the negative emotions that are fueling the diet + the hunger caused by the decreased calories = perfect storm for a binge.

Negative emotion + hunger = intense desire for food

This is the last thing we want to do when we want to stop binge eating.

What do I recommend?

We want to do the opposite of the binge eating formula.

Helpful thoughts and emotions + nourished body = no need to binge eat

We do this by diving into our brains and examining what we think about ourselves.

We can learn to really love ourselves. Then, it is a lot easier to eat well.

Feeding our bodies healthy, nourishing, tasty and satisfying food is one of the greatest acts of self-love.

This is the cycle we want to help you or your loved one who is struggling, create for yourselves.

Click HERE to Claim a Free Mini Session

Personalized coaching on this or another food issue will help you find lasting freedom! Click the button above to schedule a free session.

Continue Reading Diets Lead to Binge Eating
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Timing a Behavior Change

Happy March 2nd! A new month! A Monday!

Every day is a chance for change, but there is something to be said about the beginning of a year, month or week.

According to When: The Scientific Secrets of Perfect Timing by Daniel H. Pink new beginnings and other significant dates are the best times to change a behavior.

Perhaps it’s because we believe we can change because we can let go of last week, last month and last year. And all the times we failed to change.

Even just reading this article could be enough of a trigger point to remind you that you are capable of changing your behavior today.

All of these changes and new beginnings bring up new thoughts, and new thoughts lead to new results.

Today is the day you can begin healing your relationship with food. Why not?!

My free guide: a Binge Free Week is the perfect place to start.

All you have to do is enter your name and E-mail below and press “Get It Now” it will take you to my free guide! 4 Steps to a Binge Free Week.

Continue Reading Timing a Behavior Change
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