But before you decide you need a new diet, a harder workout plan, or a complete overhaul, I want you to do something much simpler: pay attention.

In this episode, I talk about why we sometimes label structure, tracking, and consistency as “boring” especially when they force us to see the habits that may actually be keeping us stuck.

We’ll talk about tracking as a tool for awareness, the stories we tell ourselves about what we’ll have to give up to make progress, and why changing your results often requires changing the way you show up, even if it’s only for a season.

As you settle back into your fall routine, don’t rush to change everything. Get curious first. Look at how you’re eating, sleeping, moving, and feeling. Because you can’t make an informed change until you understand what’s actually happening now.

I talk about why most women don't need more information, they need support, accountability, and someone to help them get back on track when life inevitably gets messy. Because the problem isn't knowing what to do. It's consistently doing it in the middle of a busy, real life.

I also share who my 6-Week Re-Awaken: Back to You coaching program is designed for (and who it isn't), why September is the perfect time to begin, and how building sustainable habits, not chasing perfection, is what creates lasting transformation.

One year from now, September will come again. The question is: Will you be wishing you'd started, or grateful that you did?

In this episode, I share why I've decided to stay in maintenance and focus on building muscle instead of chasing a leaner body. We talk about the pressure to always be smaller, how social media shapes our definition of success, and why health is so much more than a number on the scale.

If you've ever wondered whether you need another diet or if you're simply chasing an idea that's been sold to you, I hope this conversation helps you redefine what success looks like. Because maybe the healthiest thing we can do isn't keep shrinking ourselves, it might be learning to build strength, take up space, and create a body that supports the life we actually want to live.

In this episode, I talk about why fall is the perfect season to rebuild simple habits without falling into the trap of all-or-nothing thinking. We don't need detoxes, extreme challenges, or another "Monday start." We need sustainable routines that fit our real lives.

I also share why I created my 6-Week Re-Awaken: Back to You group coaching program and why I believe support and accountability, not motivation alone, are what help women finally create lasting change. If you've been waiting for the right time to prioritize yourself again, maybe this is your season.

In this episode, I share what I've learned after surgery, a season of less structure, and watching the scale creep up. I talk about the difference between awareness and judgment, why I've chosen not to chase a quick fix, and how I realized I'd simply drifted from the habits that help me feel my best.

If you've been feeling frustrated with your body, wondering if something is "wrong," or feeling like you've lost your way, I hope this conversation reminds you that a difficult season doesn't have to become your permanent destination. Sometimes the answer isn't starting over, it's simply coming back to the habits that have always served you.

Instead, I focus on one simple question: How do I want to feel while I'm away and when I get home? From prioritizing movement and protein to knowing when maintenance makes more sense than fat loss, I walk you through the habits that travel with me wherever I go. Most importantly, I share why healthy habits shouldn't stay home when you travel, they should support the life you're building.

If you're heading on vacation this summer, this episode will help you find the balance between enjoying the memories and staying intentional with your health.

I'll walk you through my favorite strategies for navigating restaurant meals, from planning ahead and prioritizing protein to making simple menu modifications, estimating portions, and enjoying your meal without guilt. If you've ever wondered how to stay intentional without sacrificing your social life, this episode is for you.

It's one of the questions I get asked all the time, and the answer might surprise you. My snacks are simple, repetitive, and built around one thing: protein.

In this episode, I'm sharing the six high-protein snacks I keep on repeat, why they work, and how they've helped me make healthy eating feel easier instead of more complicated. We'll also talk about decision fatigue, why you don't need a new recipe every week, and how finding a few go-to snacks can help you stay consistent with your nutrition.

If you've ever stood in front of the fridge wondering what to eat, this episode will give you practical ideas you can start using today.

Join me as I explore how our greatest setbacks often become our most powerful classrooms, and why the path to mastery is paved with beautiful mistakes.

The feeling of being connected and knowing that you are not alone, is so important in helping you in your healthy journey.

If you don't have people to support you, sometimes it becomes harder to stay the course, hold boundaries and make choices for you versus for others.

All humans are connected in some way, we all experience the same things, just from different perspectives.

If you can find a community of people that have similar goals as you, having that support may make all the difference in you reaching your goals.

You don't want to feel like you are doing it all alone. Find your people :)

There is no exact science to this, but the plan sets me up for success, especially if I'm in a fat loss phase.

Listen in as I show you how I plan for the meal, how I account for what restaurants use in their cooking, and how I work the rest of my day around it.

The song emphasizes embracing imperfections and the ongoing process of personal growth and self-improvement. It serves as an anthem of empowerment, encouraging us to embrace our journey and keep working on our own "masterpiece."

As you move into 2025 don't forget the fact that you are indeed a Masterpiece of your own choosing.

This is exactly what it feels like to start a new journey. We promise ourselves we are going to be perfect. We throw away all the junk, prep some food and buy shiny new workout clothes. BUT when the reality sets in that it takes hard work to make a commitment to change your lifestyle, oftentimes we give up!

I challenge you to see that this is the trend, plan for it and make a commitment to yourself to keep going!!

The shiny reward is in the doing!!

We need to work at getting in more protein, not just for this but for overall health and wellness.

There are common mistakes women make when they trying to get in more protein and I discuss them here. It isn't hard for me to meet my protein goals each day and I tell you just how I do it!

Do you plan ahead? Do you think about how you will get these things in? Or do you wing it and leave it to chance?

Nothing I want magically happens. The water I want to drink during the day, the steps I want to get in and the workouts I have programmed don't magically happen. I plan for them and try to front load my day to get things done. If you're not a front loader, you should give it a try ;)

My hope is that this episode helps you see that you can take back your power when it comes to making emotional decisions around food. You can choose other things to satisfy your emotional state that don't involve food.

And to realize that sometimes we choose food, when we aren't even hungry!!

We shouldn't be bothered by little things like crotch sweat. It's just showing that you're working!!

Sometimes I think we take ourselves way too seriously. We are embarrassed or want to hide things because we think people are looking or they are judging. And maybe they are, but most often they are not.

They are more concerned with what's going on inside their head, than your crotch sweat.

So focus on what you're doing and not what people are thinking.

When you're recovering from an illness, how should you get back into your workouts and how should you be fueling your bodies?

In this episode, I uncover those beliefs and remind you that you are not as delicate as your mind makes you believe.

The difference comes in how we ultimately respond.

Do you ever find yourself picking at food throughout the day, not because you're hungry, but because you're bored, or tired, or because it's become a habit?

In today's episode I talk about what that feels like for me and the strategies I've used to start to break the habits that don't serve me.

We all engage in behaviour that doesn't serve us. So how do we recognize it and begin to find a better way?

If protein is not at the top of that list, you have to rethink how you are feeding your body. Protein has to be the main component of your diet.

Listen as I talk about ways to increase protein in your diet and why it's so important.

For the first few weeks? Nothing. Not one pound.

In this episode, I'm breaking down why that happens, what was actually going on inside her body, and why it's one of the most important things I can share with women who feel like they're doing everything right but still not seeing results.

We cover:

• Why years of dieting puts your body into full protection mode
• What it actually means when energy improves, bloating goes down, and clothes fit better before the scale budges
• Why the scale is often the last thing to move, not the first
• The difference between fat loss as a math problem vs. a trust problem
• What finally made her body let its guard down and release the weight

If you've ever felt like nothing works for you, this episode is going to hit different.

DM me on Instagram at @cupofdri or visit cupofdri.com/blueprint to fill out a form and get some guidance on where to start.

The intensity of this feeling varies from day to day, but it's always there in some capacity. No matter how I'm feeling before the gym, I know now with certainty that my mood will improve substantially when leaving.

And it's a shame if you've never experienced this before. It's a must on your bucket list. That's how strongly I feel about it!

Let me know next time you're leaving the gym and what that feeling feels like.

It's just you and that voice in your head. You know the one.'Just 5 more minutes...''You can skip today...''Nobody will know...'

But here's the truth about that 5AM battle: it's not really about the workout, the morning routine, or the goals. It's about who's in control - you, or that comfort-seeking voice trying to keep you small.

The secret? Don't negotiate. Don't debate. Just move.

My non-negotiable morning sequence:

• Alarm rings → Feet hit floor
• Straight to brush teeth
• Water first
• Shoes on
• Out the door

No thinking. No debating. No room for that voice to get louder.

Because here's what I know: The only way out is through. Every morning you push past that resistance, you're building more than just a routine - you're building mental strength that carries into every area of your life.

That voice trying to keep you comfortable? It gets quieter every time you prove it wrong.

You've got this. One morning at a time. One step at a time.

I will never forget the way I felt after seeing my pictures from my very first shoot back in 2021. I can say that I never viewed myself in the way that the photos were captured. For the first time, I saw myself in a whole new way.

Photoshoots help give me insight into who I am on a whole new level. I don't do it because I'm vain, I do it because I want to celebrate where I am and how far I've come.

If you've never considered celebrating yourself in this way, I strongly encourage it! You won't be dissapointed.

In today’s episode, I unpack a real moment from my own life coming home from a family event, not hungry, but still reaching for food out of habit.

It got me thinking about how often we eat or behave a certain way not because we need to, but because it’s what we’ve always done.

I share how awareness is the first step to breaking these patterns and why building a new habit—like going for a walk after events, isn’t about punishment but about replacing what no longer serves me. I also touch on the importance of accountability, and how asking for support (from a partner, a kid, or a coach) is part of the work, not a weakness.

If you’ve ever found yourself on autopilot with food or routines that leave you feeling “off,” this one’s for you.

Sometimes I am amazed at the things I can accomplish in a day. Not because I am super human, but sometimes I try and do it all because it's 'just easier' that way.

Sometimes we make excuses by busying our lives, playing the victim, and looking at things as happening to us, instead of realizng you have the ability to choose differently.

You have control over your situation. YOU get to decide.

This morning I tried to talk myself out of leg day.
Walk instead. Do something easier. Maybe just rest.

Sound familiar?

In this episode, I break down what I call The 5 Minute Rule - the simple shift that helps me move through resistance, stop negotiating with myself, and build real consistency. Because discipline isn’t about feeling motivated… it’s about showing up anyway.

If you’ve ever struggled to get started, this one will hit home.

I explain why awareness around food matters, how small daily movement adds up, and why consistency (not perfection) is what actually drives results. If you’re tired of spinning your wheels and telling yourself the same story without seeing change, this episode will help you see where you’re getting in your own way, and what to do about it.

In this episode of A Cup of Dri, I’m sharing what happened after a weekend away. Yep, the scale went up, and I talk about how I handled it without spiraling. I also talk about a message from a client who was feeling the same panic, and how I walked her through it. If you’ve ever seen the number on the scale jump and felt like all your progress was undone, I get it. But I’m here to remind you: you are not one indulgent meal or weekend. You are what you consistently do. I’ll share what’s different about our bodies in midlife, why extremes aren’t the answer, and how to reset with grace and habits, not guilt.

That is your witching hour!

That hour, or time WILL stop you from reaching your goals if you don't take matters into your own hands. Have a game plan going into it and know your limits.

In this episode I share the tips and tricks I use for getting through my witching hour.

In nutrition and fitness, when women are on a fat loss journey, typically they are scared to back away from a deficit. They think that in order to move the pendulum forward, or keep the scale moving in a downward trend, they have to be more extreme. They take the stance that the more extreme, the better. I have to lower my calories, do more cardio, fast for 24hrs, etc.

The problem is, that can only work for so long. Eventually your body will say NO MORE and your mind will get tired. It becomes exhausting to deny yourself nutrients and rest.

So, you have to trust the process and accept that in order for you to propel your goal forward, sometimes you may have to pull back a little.

I talk about why habit change feels so hard, why quick fixes never last, and how the patterns you repeat every day are either moving you forward… or keeping you stuck in the same place you were three months ago (or even a year ago).

I share a real client example of a habit she didn’t even realize was holding her back, and how bringing awareness to our behaviours is often the key to breaking the cycle.

We also get into the truth about food tracking, why you don’t have to do it forever, but why giving yourself a solid year of practice can transform your awareness, your portion control, and your long-term sustainability. I explain how tracking builds the skill of eating intentionally so you can later be flexible without backsliding.

If you’ve been relying on quick fixes, feeling frustrated because you're “doing all the things,” or waiting until the new year to start changing your habits… this episode will give you the push and the clarity you need. You don’t have to waste the next few weeks. You can start today.

If you’re ready to figure out exactly which habits are keeping you stuck and where to begin, book a FREE Habit Audit with me at cupofdri.com/freehabitaudit
Let’s start building habits that will change your 2026, starting now!

In this episode, I’m sharing why daily movement outside the gym is just as important as your planned workouts and how to make getting your steps in feel fun and doable.

From parking further away to taking calls while you walk, these simple shifts add up in a big way. Tune in and learn how to move more, feel better, and truly live an active lifestyle, one step at a time.

🎧 Press play and let’s get moving together!

I have since evolved from that person, and now checking out at a grocery store has a different meaning for me. I don't reach for that chocolate bar, and in fact I look at them now without any temptation.

How did I get here? Listen in to find out :)

Instead of the punishment approach—excessive cardio and restrictive dieting—I explore healthier ways to reset after a weekend slip. This episode offers practical strategies for getting back on track without shame, understanding your triggers, and creating sustainable habits that don't set you up for the same cycle next weekend.

Learn how to transform Monday regret into Monday renewal through self-compassion and consistent, moderate adjustments rather than extreme measures.

How can I show up for myself today, not yesterday's version of showing up, not the perfect version but today, with what I have and what's on my plate?

I share what this looked like when my dad was sick and I couldn't get to the gym the way I wanted to, and what it looks like right now as I recover from surgery with a baseline of a thousand steps a day. Showing up doesn't have to be all or nothing. It has to be intentional.

We also talk about the victim mentality that keeps so many women stuck. The "I can't right now" story that feels true but is really just an excuse and how planning ahead the night before is one of the simplest tools to break that cycle.

You always have control over something. Your water. Your steps. Your food choices. The goal is to find that thing and build from there, every single day.

Visit www.cupofdri.com to learn more about working together.

In this episode, I’m talking about the messy, real-life side of fitness, when life throws curveballs and the plan doesn’t go perfectly.

You’ll hear how to stay consistent without beating yourself up, why flexibility is key for true wellness, and how to give yourself the grace you deserve and still reach your goals.

If you’ve ever felt guilty for missing a workout or stressed about “falling off track”, this one’s for you.

🎧 Press play, take a deep breath, and let’s swap the guilt for grace together.

In this episode I dive into how dysregulation is sabotagingmy efforts to stay in a place where I feel my best.

I talk about how old ways of thinking, old habits are tryingto make their way back in and how I am using tactics to regulate my system sothat I don't try and regulate with unhealthy habits and behaviour.

Macros will change over time depending on your goal. And that's why coaching and accountability is so very important.

A coach monitors your biofeedback, helps you through the process, and modifies your macros over time to help you stay on track.

The set of numbers that you start out with initially gets modified over time. As we monitor progress, we see if the macros are working for the client. If they are, great, we stay the course. If not, then we modify to get them closer to their goals.

Lasting change is ALWAYS more than just the macros.

This episode isn’t about leg day though, it’s about the stories we tell ourselves to avoid discomfort. Our minds are wired to keep us safe, not to help us grow. So when something feels hard, we resist it… and that’s where progress stalls.

Today I talk about why I run toward the things I resist, how doing things anyway builds a powerful mindset muscle, and why this applies to fitness, nutrition, business, and life.

If you’ve been stuck or spinning your wheels, this one’s for you.

🎧 Do it anyway.

It’s the question on every woman’s mind when starting a fat loss journey. In this episode, I’m diving into the truth behind timelines and why there’s no one-size-fits-all answer.

Your transformation depends on your consistency, your intention, and your trust in the process. If you're stuck in a cycle of starting and stopping because it's not happening fast enough, this one's for you.

Let’s talk about what sustainable fat loss really looks like and how to stay in it for the long game.

Timing isn't always going to be right. You just need to take action, and do the thing you say you want to do. Versus sitting on the sidelines and watching as time ticks away.

The more you wait and watch, the more you let life pass by without feeling your best.

I want humans to just feel their best, because it feels good to feel your best!

I’m talking about the judgment I’ve faced for sharing photos that celebrate my strength, my confidence, and my journey, especially as a teacher and a mom of three. Some people think it’s “inappropriate.” I think it’s empowering.

I’m not just one thing. I can be a high school teacher and a woman who feels sexy in her skin. I can be a mom and someone who wants to inspire others to live boldly. This episode is about standing your ground, owning your story, and showing other women what’s possible, even when it ruffles a few feathers.

If you’ve ever been made to feel like you had to choose between being professional and being powerful, this one’s for you.

Listen as I describe the habits and routines I've developed that make things a little less uncomfortable for me. Whether you're starting a new fitness routine, bringing awarenss to your nutrition or starting a new business venture you have to expect that there will be some struggle along the way. It's going to challenge your thoughts and routines like never before. I encourage you to challenge those thoughts and question them. Are they true and can you go against the grain to test them.

I'm breaking down the real reasons why so many women are working hard, eating "healthy," and showing up to the gym but still not seeing the results they want. Spoiler: it's not about trying harder.

In this episode, I'm covering:

• Why eating healthy isn't the same as eating for fat loss
• How weekend inconsistency quietly kills your progress all week
• The difference between exercising and actually training with intent
• Why chasing sweat and cardio is holding you back from the body you want
• The five foundational habits that actually move the needle like protein, water, sleep, stress management, and movement
• Why data and awareness matter more than motivation

You are not failing. You probably just need a better strategy and that's exactly what I help women build inside coaching.

With January around the corner, there’s a lot of pressure to “start fresh” and be perfect with health and fitness. In this episode of A Cup of Dri, I talk about why that all-or-nothing mindset is exactly what keeps so many women stuck.

I share why I don’t restart in January, how small daily habits create real, sustainable change, and why awareness, not perfection, is the true first step.

We’ll break down simple examples like daily steps, protein at breakfast, and easy routines you can start now without overwhelming your life.

If you’re tired of starting over every year and want a realistic, sustainable approach to feeling stronger, fitter, and more confident, this episode is for you. I also share details about my 6-Week Kickstart starting in January for anyone who wants structure and support.

Do you think about choosing between something that is considered 'fun' now or something better for you later. We all tend to go for the fun stuff right away, either because we want to or because other people are telling us to, but that can mess with our long-term goals.

How do you get better at making decisions for Future You? Tune in to find out!

So grab your favourtie Cup of Dri, whether that's a coffee, tea, protein shake or just some good old water and listen to me on your gym commute. Let's embark on this journey of self discovery and self improvment to a healthier happier you. Remember you are capable, you are resiliant and you have the capacity to become the best version of yourself. Cheers to the journey ahead.

Here’s the truth: I don’t wake up excited. I don’t jump out of bed saying, “This is so much fun.” I wake up because I’ve built a habit, and honoring that commitment to myself matters.

It’s never easy, but over time, consistency turns into automatic. Getting dressed, getting in the car, showing up at the gym… it’s become a non-negotiable part of who I am.

In this episode, I’m sharing what it really looks like to get back to routine after summer, why accountability was so key for me when I first started, and how you can make those uncomfortable habits stick.

If you’re starting something new this fall, whether it’s fitness, nutrition, or just getting up a little earlier, this is your reminder that it won’t always feel easy, but it will get easier if you keep showing up.

Tune in, and let’s talk about turning hard things into habits that last.

It made me think about all the ways women hide from themselves on a health journey. We hide from pictures. We hide behind shapewear and oversized clothes. We hide food habits, failed diets, and the truth about how we're really feeling. We tell ourselves we'll deal with it later, hoping the discomfort will somehow disappear on its own.

In this episode, I'm sharing my own experience with hiding and the powerful question I want you to ask yourself: What am I hiding from?

Because transformation doesn't begin with the perfect meal plan or workout routine. It begins with honesty. It begins with bringing what's hidden into the light, getting curious instead of judgmental, and uncovering the beliefs and habits that have been keeping you stuck.

If you've been avoiding the mirror, the photos, the hard conversations, or the truth you've known deep down, this episode is your invitation to stop hiding and start facing yourself with compassion and courage. The life you want is waiting on the other side of honesty.

After a weekend of conversations about finances, I realized that the same principles I teach my nutrition clients apply to every area of life. Before we can change our habits, we have to build awareness. We need to understand where we are before we can decide where we're going.

In this episode, I talk about why awareness is the foundation of any transformation, how the habits you've already built in one area of your life can transfer into another, and why creating simple systems and structure matters more than perfection. If you've been feeling stuck or overwhelmed, this episode will remind you that you don't have to change everything overnight. You just need to know where you're starting and take the next small step forward.

I talk about why eating freely is so tied to belonging and connection, and why removing that can feel isolating at first. My answer when a client says she wants the burger isn't "stay strong", it's "then have it." One meal doesn't undo your progress. One rest day doesn't erase your discipline. What matters is what you do after, and that reflection piece is where real transformation actually lives.

I also get into something I don't think enough people talk about: the grief. The grief for the version of you who didn't know what you know now, who ate without thinking and moved without intention. That loss is real. But you can't unknow what you know, and the goal is to build something better, even when it's uncomfortable.

I break down the spectrum between freedom and precision, two ends that aren't opposites, and why the goal isn't to live at one end forever, but to move intentionally within that range depending on your season of life. True food freedom isn't restriction dressed up. It's doing the thing, reflecting without guilt, and returning to your intention without spiraling.

If this episode hit home, DM me "reawaken" on Instagram at @cupofdri or visit cupofdri.com to learn more about how we can work together.

I break down how habits are actually formed, why your brain resists change, and how starting small (like gradually increasing daily movement) creates lasting results. If you’re already feeling overwhelmed or like you’re losing steam this month, this episode is your permission to slow down, focus on one habit, and build momentum that actually sticks.

Many of us, including me when I first started my health journey, internalized the belief that without alcohol or excessive eating, we're somehow missing out on the "real fun."

I talk about how this mindset can sabotage our goals and explore how we can redefine what fun means to us on our own terms.

I encourage you to question your automatic response to social situations and offer insights into creating new, meaningful definitions of fun that align with your true aspirations.

I'm tired of thinking that way. I want us to shift the focus to what can I add back in, how can I get bigger and more powerful?

We have to stop thinking that less is more, smaller is better and eliminating is the only answer to our problems. If we fall off course, the best thing to do is get right back on track with the habits we know that work. Add them back in. Show up more powerfully.

The way to do this is to be consistent in your habits. Practice them over, and over and over again until they become engrained in who you are. So that when you do fall out of alignment, there is not other way then to just get right back on track.

It requires grit, perseverance and consistency. It does not require motivation, because motivation is fleeting. You won't always feel like doing it, but if you are consistent, even without motivation it will get done.

You have to continue to show up.

You have to make a decision.

Are you going to continue to chip away at becoming the type of person you want to be?

Or are you going to stay where you are?

Whatever your answer is, that's fine. But if you're not happy with where you are, then change is required.

So many of us have been stuck in diet culture without even realizing it. We white-knuckle through restriction telling ourselves just two more weeks, counting down to the moment we can "go back to normal." But here's the problem, normal wasn't working before, and it won't work when you go back to it. Every traditional diet is just a loop: restrict, quit, repeat, suffer again.

I talk about why the real shift isn't finding a better diet, it's stopping the cycle entirely. The habits we build together aren't temporary. They're not a program with a start and end date. This is a lifestyle, and the goal is to build something so sustainable that there's nothing to go back to.

I also get into the identity piece because this isn't just about macros or workouts. It's about reprogramming how you've existed for most of your life. When my client told me she no longer thinks about things she wants to go back to because it's all at her fingertips now, that's the win.

So I want to leave you with this: What are you waiting to go back to? What if you were already there?

If this resonated, DM me "reawaken" on Instagram at @cupofdri or head to cupofdri.com to learn more about working together.

In this episode of A Cup of Dri, I’m breaking down what progressive overload actually means and why it’s the key to building muscle, strength, and changing your body.

It’s not just about lifting heavier weights. It’s about intention. It’s about tracking your effort. It’s about using tools like fractional plates, tempo, reps, and RPE to push yourself just enough without sacrificing form.

If you’re doing the same workouts week after week with the same weight and wondering why nothing is changing, this episode is for you.

I’ll explain:

• What RPE really means and how to use it

• Why eight-week blocks work

• How to know when to increase weight (and when not to)

• Why consistency beats constantly switching exercises

If you want body recomposition, strength, and confidence in how you look and feel, you need a plan, not random workouts.

Let’s talk about how to train smarter.

The more we challenge our muscles, the more they adapt and grow.

The more we challenge our thoughts around nutrition and try new things, the easier it gets.

If we give up before we've had a chance to change, then it might feel like we are spinning on a hamster wheel we can't get off of. BUT if you keep going, eventually you will get to a place where the change has happened and you've developed a new norm.

Keep going. Don't stop. The magic is in the work you are avoiding.

Before kids, I thought I was busy.
Now? I know I’m busy.
But here’s the truth: we’re all busy.
And if you're waiting for life to slow down so you can prioritize your health, you’ll be waiting forever.

You don’t need more hours in the day.
You need to take a step back and look at how you're using them.
Because feeling busy doesn’t always mean being intentional.
It means it’s time for a reality check and a reframe.

In this episode, I’m talking about:
🕒 Why the “I’m too busy” excuse isn’t serving you
🏋️‍♀️ What I do when I don’t feel like working out
💡 How to reclaim time you swear you don’t have

You don’t need perfect conditions. You need consistent action.
Even on the days it feels like Groundhog Day. Even when it’s hard.
Especially then.

🎧 Hit play and let’s talk about it.

For years, I would diet hard before a trip, overindulge while I was away, and then spiral when I got back. This time, I leaned into my lifestyle, movement, sleep, hydration, protein, and allowed myself to enjoy desserts, snacks, and slow mornings without guilt.

The result? I came back rested, happy, and confident… not starting over.

In this episode, I’m sharing exactly how I’ve redefined what “fun” means on vacation, how I approach food and fitness while I’m away, and why you don’t have to fear the scale when you get back.

If you’ve ever worried about losing progress when you travel, this episode is for you.

Tune in, and let me show you how to make vacation work with your lifestyle instead of against it.

And then if indeed that scale weight goes down, do you then give yourself permission to over-indulge because you have all this 'room' now to eat??

The problem with this way of thinking is that whatever leaves quick as a result of severe restriction, will come back quicker when you come out of that.

When you get into this flight or fight mentality to do something drastic, think again. If what you are doing is working, stay the course, trust the process, and most of all enjoy yourself.

This isn't a race. It's your life, and it has to be sustainable.

I encourage you to begin to notice the patterns in your life when it comes to your health. Begin to question them and understand why they are there. Do they work for you? If so, great then keep going. If it doesn't work for you, then ask yourself how you can begin to change that slightly over time to benefit you more positively.

I talk about why obsessing over the end goal can actually hold you back, why there’s no “perfect” way to do this, and why sustainability is the real secret to lasting change.

This is a reminder that showing up imperfectly is still progress and that your path has to work for you if you want results that stick.

Are you your own worst critic? In this episode, I dive deep into why we're so quick to beat ourselves up sometimes instead of celebrating our progress.

Discover how you can shift from harsh self-criticism to genuine self-compassion, and how this simple shift can transform your health journey.

I explain the lessons I've learned along the way of self love, forgiveness, and worthiness.

I am so grateful for these experiences, for giving myself the opportunity to have this experience, for the support at home that makes it easier and for the connections, the stories, the tears and the smiles.

I left Tulum feeling hopeful for the future and for what's possible.

The biggest intention I have is always to stay consistent and show up each day striving to be 1% better than the day before. It's about taking steady consistent action towards the things that you want.

If you show up, the intentions you set are almost guaranteed. Maybe not in the way you envisioned, but in some capacity for sure.

As we approach the New Year, think of what you're envisioning, set your intention and start taking action today!

That same doubt, that same impatience, that same little voice saying, “It’s not working.” The truth? Whether it’s your fitness journey or your business journey, there’s no quick fix, just consistent, sometimes boring work that eventually compounds into results.

I talk about what it really means to trust the process, to stay in the discomfort of not yet seeing the payoff, and to recognize when you’re the one standing in your own way. Because if you stop now, you stay stuck, but if you keep going, everything can change.

If you feel like you’re spinning your wheels, grab my free habit audit at www.cupofdri.com/freehabitaudit and let’s pinpoint what’s keeping you stuck so you can take the right action forward.

I laughed at first, but the truth is… yes, it requires work. Not the miserable kind of work where you drag yourself through something you hate, but the intentional choices that add up over time:
✅ Prioritizing protein
✅ Hitting my steps
✅ Staying hydrated
✅ Sleeping well
✅ Managing stress
✅ Strength training consistently

It’s not about quick fixes, fad diets, or miracle programs. It’s about coming back to these “big rocks” again and again, even after vacations, busy seasons, or setbacks.

The easy way out might feel tempting in the moment, but it’s really just a hamster wheel that keeps you stuck. The real path forward? Choosing the kind of “hard” that sets you up to feel strong, healthy, and confident for the long haul.

In this episode, I’m breaking down what sustainable health actually looks like, why shortcuts won’t get you where you want to go, and how accountability can help you finally get off that hamster wheel.

Tune in and let’s talk about building a lifestyle that lasts.

In this episode, I’m sharing a very real season of life and the reminder it’s giving me about self-care and fitness. When stress is high, the instinct is often to push harder, do more, and keep chasing perfection. But what I’m learning is that the opposite is usually what our bodies actually need.

I talk about why slowing down and focusing on the basics - movement, hydration, nourishment, and simple habits, can support both your body and your nervous system when life feels overwhelming.

Sometimes that means lifting lighter, walking instead of training hard, or simply making sure you’re still taking care of yourself in small ways.

Because when life gets stressful, it’s not about doing more.
It’s about doubling down on the habits that keep you grounded.

And most importantly: the basics still work.

In this episode I'm talking about my decision to have surgery. Not just the medical side of it, but the years of internal back and forth, the fear of what people would think as a fitness coach, and the moment I finally gave myself permission to say yes.

I share the full story - three kids, almost 12 years of diastasis recti that no amount of physio or core work could fix, an umbilical hernia that became the real catalyst, and the honest truth about the cosmetic piece too. Because both things can be true at the same time: I earned every bit of this body, and I don't like parts of it. And I've decided that's enough of a reason.

I also take you into my recovery two weeks post-op, walking with a walker, missing the gym, and leaning on my "How Can I" mindset to show up for myself in a completely different way than I'm used to.

This one is personal. But I'm sharing it because I know there are women quietly sitting on a decision of their own and I want you to know that you don't owe anyone an explanation for what you choose for your body.

The goal is always peace. Not perfection. Peace.

In this episode, I share why I believe consistency isn't about being perfect, it's about learning how to come back after life inevitably gets in the way. We talk about why we love fresh starts, how an all-or-nothing mindset keeps us stuck, and why one missed workout should never turn into a missed week.

If you've ever caught yourself thinking, "I'll just start again on Monday," this episode is for you. My hope is that you'll leave with a healthier way to think about consistency and a simple reminder that your next opportunity is always closer than you think.

I talk about the mindset shift that comes with maturity in the gym, understanding that progress isn’t always about lifting heavier, but about lifting better. I share how I’ve learned to slow down, focus on form, honor tempo, and connect my mind to the muscle I’m actually trying to work. Because growth doesn’t come from doing more, it comes from doing things well.

You’ll hear how I’ve redefined success in my training, the rules I now follow to keep myself accountable, and why I’m exploring impact and mobility work to support long-term bone density and movement health.

If this resonates with you, or if you’re craving structure and support in your own training, connect with me on Instagram @cup.of.dri or visit cupofdri.com to learn about one-on-one coaching that focuses on strength, sustainability, and self-trust.

But here’s the truth: if you’re not consistently doing the basics, moving your body, eating enough protein, managing stress, sleeping well, and staying in a true calorie deficit, it’s not that “nothing works.” It’s that you haven’t given what does work enough time, consistency, or honesty.

I unpack why the fundamentals of fat loss still apply, no matter your age or hormone status, and why sometimes the real growth comes from being open to feedback and willing to see where you might be standing in your own way.

If this resonates, let’s talk. You can connect with me on Instagram @cup.of.dri or at cupofdri.com to learn more about one-on-one coaching and how to rebuild a lifestyle that actually works for good.

I share some of my own experiences with feeling overwhelmed, how I’ve learned to set boundaries, and the role gratitude plays in calming anxiety. I also talk about the importance of asking for help and how creating a supportive environment starts at home.

Kidding aside, I'm actually super proud of the little thief.

In this episode, I talk about the resistance I face every morning when I wake up to go to the gym. No matter how much time has passed, this feeling, these emotions exist.

Listen in as I explain what they mean and give you a strategy to push through, even when every part of you is telling you to stay comfortable.

I dive into how there is a scale weight we can attain for different reasons or seasons, but then there is a maintainable weight that we can sustain for majority of the time. A number that our body naturally settles into that meets our lifestyle needs.

Listen in and let me know where you land.

Join me as I take you through my journey and settle in where I'm at today. I'm always evolving, always learning. And you will be too!

I dive into the empowerment and confidence they will get after doing this and about how I am showing up differently to this photoshoot.

Listen in and let me know what you think!!

Listen in as I dive into how I make time to food prep in my week so I use less energy in creating my meals and getting in what I need to fuel my goals.

When I realize that it's emotional hunger, I have to remind myself the importance of delayed gratification and I make a plan to satisfy my emotions using 3 steps.

Listen in as I take you through my thought process of delaying gratification and why it works for me.

STOP waiting.

YOU have control over it all.

Start imperfectly today!

True transformation happens in the now. In the daily actions that add up overtime. I want you to appreciate every step of your journey, without thinking too far into the future. Think of the best thing to do in the moment, and if you get off track, get right back on track by choosing the next best thing.

This episode is a reminder that every moment counts in the journey toward better health and well-being. Listen in and discover how to make the most of your present, one step at a time.

Macro tracking helps me get in enough protein to support my workouts, help me achieve a healthy body transformation, keep me fuller longer and keep that lean muscle mass I work so hard for!

Macro tracking has changed my relationship with food, the way my body looks and the way I feel in my body. It has also given me the confidence to choose in alignment with my health.

Are you ready to get started??

If you are staying the course, and things aren't moving in the direction you want, DON'T GIVE UP!!

Trust the process, and then start being your own investigator. Make the appointments, talk to people, find answers.

Don't throw everything out the window because you are emotionally frustrated. This will only further sabotage what is going on in your body.

Stay the course!

What you want isn't going to magically happen for you. If you're not used to doing it you have to create space, set timers, put sticky notes around the house, front load your day, etc. to get that task, habit done.

Nothing beats the feeling of the workout high. Similar to a runner's high, the release of endorphins is the best feeling.

The high becomes the impetus for what happens when you can't wait to get in another workout, you look forward to going to the gym and it becomes part of your identity.

If you've never experienced it, you hope you do soon. It's one of the few moments where the body and the mind are in complete synchronicity.

The reality is there is no perfect way for everyone. The perfect way for you may not be perfect for the next person. We have to find what works for us, so that we stick to it and it becomes part of our identity instead of something we are just doing for a short period of time to reach a goal.

The short quick fixes don't work. What comes quick, leaves quicker.

Listen in as I share my thoughts about what has worked for me and why.

That question stopped me in my tracks this week.

So many women believe the results they want are possible for everyone else, but not for them. They tell themselves they're too busy, too old, too inconsistent, or that they've failed too many times before. They start believing they're the exception.

In this episode, I'm challenging that belief. We talk about why lasting results aren't built on secret shortcuts, why the women you admire are putting in the work behind the scenes, and why you are far more capable than you give yourself credit for.

If another woman has built strength, confidence, better health, financial stability, or the life she's dreamed of, maybe the question isn't, "Why her?" Maybe it's, "Why not me?"

You don't have to have it all figured out. You just have to be willing to believe it's possible and take the first step.

This six-week group coaching experience is designed to lower the barrier to entry for women who are curious about coaching but scared to commit. Together, we cover macros and how to track them, strength training and progressive overload, mindset work, breathwork, and what it really means to fuel your body for long-term results. You'll get weekly group calls, a group chat for support and accountability, and a kickoff call the week before so you hit the ground running from day one.

This is not a crash diet. This is the beginning of a sustainable transformation. My last group lost over 40 pounds and 15–20 inches combined and they're still going.

If this sounds like what you've been waiting for, DM me the word reawaken on Instagram at @cupofdri or visit www.cupofdri.com to learn more.

The other day was my first day back to the gym, after being away for 5 weeks and it was mostly mobility work that I was focusing on.

It was a definite test of my patience and my ability to slow everything down.

And it reminds me that sometimes we have to slow down to speed up.

Take a listen as I take you through my thoughts on this and where I am now!!

This episode is a wild ride of unexpected connections, where a potential disaster transforms into a lesson about manifestation. Join me as I break down how a seemingly unexpected moment revealed a series of cosmic breadcrumbs – aka angel numbers – that guided me from panic to possibility. You'll hear how paying attention to subtle signs can completely shift your perspective and turn what looks like a total setback into a profound moment of personal power. Buckle up for a story that proves sometimes getting stuck is exactly where you're meant to be.

You have to put in the time to get better. It's about reps under your belt, over and over again until it becomes part of who you are. It becomes something you can do without much thought, a habit ingrained in your identity.

In today's episode I draw parallels between learning to play tennis, and reaching my health goals. There is so much to be learned from playing a sport, especially when it comes to learning a new skill. And this can be applied in all areas of your life.

In this episode, I'm talking about the stories we tell ourselves, the desk job, the busy schedule, the love of chocolate and how those stories are what keep us stuck, not our circumstances. I also want to call something out directly: life is never going to slow down and give you the perfect moment to start. If you've been waiting for things to calm down before you commit to yourself, you're going to be waiting forever. The magic happens in the middle of the chaos.

I share some of my own go-to strategies for eating well when life is hectic, think Costco chicken packets, canned organic soup, Sunday prep that takes maybe an hour because eating well doesn't have to be complicated. It just requires a shift in how you're thinking about it.

If you're tired of feeling exhausted, tired of your clothes feeling tight, and tired of putting yourself last, this one's for you. And if you're ready to take that next step, my six-week Reawaken group coaching experience is open. DM me the word reawaken on Instagram at @cupofdri or click the link in my bio to apply.

These thoughts usually try and convince us to stay safe and not do the thing that scares us, or do the thing that takes us outside of our comfort zone.

Our thoughts try and negotiate with us, they try and convince us to STOP and turn around and run the other way!

When we aren't primed to see this, we don't recognize how sneaky these thoughts are. If we believe our thoughts, our brain believes it and we are doomed.

The thing is, you can have your thoughts, feel your feelings but then you must shut them down and move forward!!

You'll learn that choosing a reason to start can lead to all kinds of magic in your life. Your why may change over time, but you should always have a reason for doing what you're doing, something that propels you forward and gives you purpose.

One meal isn't going to make or break you. It's what you consistently do over time that matters most.

However, if you are going to eat out there are tips I share that will help you stay on track and still enjoy yourself.

I have learned to look for the same things I normally eat in the places I go to with friends. I'm looking to get a portion of protein, carbs and fats.

You can do a pretty good job of estimating if you're honest with yourself.

Anytime I eat out, I will take a look at the menu ahead of time, make a decision on what I'm going to have before I get there and stick to that plan. I also always account for more fat being used in my meal, because most often restaurants use more fat than we do at home.

Eating out is a chance for you to connect with people you enjoy. You don't want to cloud that with your anxiety and fears over food.

I don’t always say it right away.
Because I’ve learned you have to be ready to hear it before you can receive it.
This episode is for the woman who’s tired of starting over and ready to break the cycle for good.

Between stress, unpredictable schedules, and missing workouts, I’ve had to rethink what it actually means to “stay on track.” And here’s the truth: progress doesn’t come from perfect days, it comes from how you show up in the imperfect ones.

In this episode, I talk about:

• Why not eating enough during stressful times can actually make things worse
• How simple preparation (not perfection) keeps you consistent
• What “be where your feet are” really means in your fitness journey
• Letting go of the pressure to outperform yourself every single day
• How to keep moving forward, even when your routine is off

If you’ve ever felt like missing a workout or having an off day means you’re failing… this episode will shift your perspective.

Because the goal isn’t perfection, it’s showing up with what you’ve got, every single day.

In this episode, I share why I personally struggle more with routine during the summer, the difference between flexibility and losing all structure, and how your approach should differ if you're in fat loss versus maintenance.

If you've ever felt like summer throws you completely off track, this episode will help you find a balance between enjoying the season and staying intentional with your health.

So the question becomes, how do you step in and stop things from happening in your nutrition and fitness that don't promote your overall health goals?

My job as a coach is NOT to tell my clients what to do. It's to inform and educate, and then as an adult a client gets to choose.

If you're not getting the results you're looking for, then it's time to take a step back and see if your actions align with what you say you want. And if they don't, then you can manage your expectations of the timeline or make changes that will get you there.

There is no perfect way to get to those goals. It's what works for YOU and can be sustained long term.

Stop eliminating foods because you've been told they are bad. It's not about giving up things, it's about changing the way you think about food for the goals that you have.

You can still have what you want, in moderation. It may come at a cost to something else, but that's the beauty of it, YOU get to make that choice.

This is a common question I get from so many women.

And so many women tend to use this stage of their lives as an excuse as to why they are not achieving results.

While it may be harder in this stage of life, majority of the time it isn't the reason you aren't seeing results.

Listen in to see what I have to say about this and let me know what you think.

When I'm stressed, I have a greater tendency to reach for things to help me feel better. In the past I used food to comfort me in times of stress, or emotional overload. I would eat, and then eat more because the food would only satisfy me for moments.

What I've learned. is that in the end I always felt worse then when I started. The food did nothing to help me feel better because I wasn't actually hungry and just using it for temporary relief.

In this episode I dive into ways in which I manage my stress now and give you some ideas of how to notice and pivot if you're feeling this way too!

BUT, there are no awards to be won. Nobody is standing there clapping for me and giving me accolades for my achievements. And the trouble with doing it all, is that you can burn out. It may not happen right away, but slowly over time it will take its toll on your well being.

I talk about how it's important to set boundaries and ask for help. We are all in this together, and as such we should all be helping each other out.

You’ll hear my best tips for making choices that align with your goals, .without missing out on the moments that matter. I’ll also remind you why investing in yourself and taking action now is the key to creating the changes you want, no matter how busy or unpredictable life gets.

I break down your expectations and the goals that you have with your actions. If your actions don't align with your goals, you need to shift your expectations of the result.

Take a listen and let me know what you think :)

Some of us are close and some of us have yet to get started.

If you think too far into the future, and you look at perhaps how far you have to go, it can paralyze you. It can stop you form even getting started.

It's not about where I want to be in 3 years, but about today. What are the small habits that I can practice daily that will get me there.

In this episode I talk about September being a sort of second New Year. A time where we get back into routine. For parents, kids are going back to school, summer ease is coming to an end and we are all settling back into a routine.

It's a chance to make the most out of the last quarter of the year!

How will you start your New Year?

If you’ve ever said:

• “I’m good all day but lose control at night.”

• “I’m eating healthy but not losing weight.”

• “I don’t know why I sabotage myself.”

This episode is for you.

I walk through a real client example and explain:

• Why protein timing matters for fat loss and muscle building

• How uneven protein intake affects hunger and cravings

• Why relying on protein shakes may not keep you full

• How water intake and daily steps impact appetite regulation

• Why eating 1200–1600 calories without structure can backfire

• The real reason nighttime cravings happen

This isn’t about willpower.
It’s about macros, structure, metabolism, and setting up your day so you don’t feel out of control at night.

If you’re a midlife woman trying to lose fat, build muscle, and stop emotional eating in the evenings, this episode will give you practical strategy, not diet culture advice.

You’re not broken.
Your setup just needs to change.

In this episode, I take you with me in real time as I sit in a parking lot staring at a bag of chocolate-covered almonds… wanting them badly, but knowing I’m not actually hungry.

Dinner was done. Protein was hit. My night was already planned.

So what was really going on?

I break down what cravings actually are, why that urgent “I need this right now” feeling has nothing to do with hunger, and how learning to regulate your nervous system can completely change your fat loss journey.

This isn’t about willpower.
It’s about awareness.
It’s about pausing.
It’s about choosing the woman you’re becoming over the impulse of the moment.

If you’ve ever stood in your kitchen wanting something you didn’t need, this episode will hit home.

It's one of the most common things I hear from women when they start working with me. And my response is always the same: How do you know?

In this episode, I'm unpacking why "I think" isn't enough when it comes to reaching your health and fitness goals. Because if you don't know what you're eating, how much protein you're getting, how many steps you're actually taking, or what your current habits look like, it's nearly impossible to know what needs to change.

We talk about why awareness is the foundation of transformation, why tracking isn't about being obsessive or perfect, and how collecting simple data can uncover the gaps between what you think is happening and what's actually happening.

If you've been frustrated that you're "doing everything right" but not seeing results, this episode might be the wake-up call you need. Stop guessing. Start paying attention. Awareness isn't judgment, it's information. And information is what helps you move forward.

I'm sharing what two decades of marriage, three kids, money stress, parenting differences, and building a life together have actually taught me about commitment, consistency, and showing up even when it's hard.

Because here's the thing, the skills that make a marriage last are the exact same ones that make a fitness journey stick. Unlearning inherited patterns. Tuning out the noise. Getting back to the basics. Choosing it again and again, not perfectly, but consistently.

If you've ever felt like your past, your family, your upbringing, the examples you were surrounded by, has defined what's possible for you in your health or your relationships, this episode is for you.

Time passes fast either way. The question is what you're building while it does.

So many of us have been stuck in diet culture without even realizing it. We white-knuckle through restriction telling ourselves just two more weeks, counting down to the moment we can "go back to normal." But here's the problem, normal wasn't working before, and it won't work when you go back to it. Every traditional diet is just a loop: restrict, quit, repeat, suffer again.

I talk about why the real shift isn't finding a better diet, it's stopping the cycle entirely. The habits we build together aren't temporary. They're not a program with a start and end date. This is a lifestyle, and the goal is to build something so sustainable that there's nothing to go back to.

I also get into the identity piece because this isn't just about macros or workouts. It's about reprogramming how you've existed for most of your life. When my client told me she no longer thinks about things she wants to go back to because it's all at her fingertips now, that's the win.

So I want to leave you with this: What are you waiting to go back to? What if you were already there?

If this resonated, DM me "reawaken" on Instagram at @cupofdri or head to cupofdri.com to learn more about working together.

So often we get caught in that all-or-nothing mentality, thinking that if we’re not hitting 100% like we did on our best day, we’ve somehow failed. But the truth is, your 100% today might look completely different from your 100% tomorrow and that’s okay.

I share what it means to honor your energy, your effort, and your circumstances, instead of constantly feeling like you’re not doing enough. Because showing up for yourself, even imperfectly, is progress.

Whether it’s in the gym, in your nutrition, or just getting through the day, I want you to remember that your best effort counts, even when it doesn’t look perfect.

If this message resonates, come hang out with me on Instagram @cup.of.dri or head to cupofdri.com/breakthroughcall to book your free 20-minute Big Rocks Breakthrough call so we can uncover what “your all” looks like for you.

I talk about the importance of being intentional about meal prep, sharing practical tips for sourcing protein, planning meals, and involving family members in the cooking process.

Everyone should try and embrace simplicity and efficiency in their approach to nutrition, because even small efforts can lead to healthier eating habits.

I’m sharing the truth about what actually matters for long-term success. And spoiler alert: it’s a lot simpler than the internet makes it seem. Tune in to learn how small, sustainable shifts can fit into your busy life and still lead to big results. What if it’s easier than you think? Let’s talk about it.

What you think works, might not be what you need in the end.