Did you know your body is made up of about 60% water?  ..and here I thought I was made up of about 60% Anxiety.  That’s right—more than half of you is water! From your bloodstream, to your cells, to your organs, water is the foundation of nearly every function in your body. And yet, so many of us go through our day under-hydrated, foggy, tired, and wondering why we feel off.
Let’s fix that. Let’s treat hydration as the powerful tool it truly is. Because when you fuel your body right—with water and hydrating foods—you don’t just survive… you thrive.

💧 Why Water is a Non-NegotiableYour body relies on water for so many critical functions:

• Cushioning joints and muscles
• Flushing out toxins
• Maintaining healthy blood pressure
• Regulating body temperature
• Supporting healthy digestion​
• Transporting nutrients and oxygen to cells

That’s not just science—it’s a reminder that staying hydrated is a daily act of nourishment and support for your body, mind, and spirit.

🚰 What Happens When You’re Dehydrated?
​Even mild dehydration (as little as 1–2% water loss) can affect how you feel. Common signs include:

• Brain fog
• Dizziness
• Dry skin
• Fatigue
• Headaches
• Poor focus

If you’re an athlete, or simply someone with a busy schedule, dehydration can sneak up quickly. You might think you’re irritable or tired from your workload, when really, you just need a glass of water.

🏇 Hydration & Performance Go Hand-in-Hand
Whether you ride, train, or spend time outdoors, water isn’t just important—it’s essential. Proper hydration can improve:

• Balance and coordination in and out of the saddle
• Endurance during long days from the barn to the office
• Focus and mental clarity
• Muscle recovery post-ride

​Hydrated  = safer, sharper, and stronger.  Keep a water bottle in your automobile, bag, or tack trunk and make hydration part of your prep.

🥒 Fuel with Hydrating Foods, Too!
​Water doesn't only come from a glass. You can boost your hydration through foods that are naturally water-rich:

• Cucumbers (96% water)
• Watermelon (92%)
• Strawberries (91%)
• Oranges (86%)
• Lettuce (96%)
• Zucchini (94%)

Add them to your meals or snacks routine for an extra refreshing boost.

🧠 Hydration = Calm, Clarity, & Confidence
Drinking enough water isn’t just about physical health—it also impacts your mental wellness. When you’re hydrated, you can feel grounded in your body, regulate your mood more easily, and think clearly.  In a world full of noise, water brings clarity.

💙 Your Hydration Action Plan:

• Start your day with a glass of water before coffee.
• Set a reminder to drink every 1–2 hours.
• Keep a reusable water bottle within reach.
• Snack on fruits and veggies high in water content.
• Check your urine (yep, really)—pale yellow means you're on track!

Final Thoughts: Hydrate Like You Love Yourself
​You are 60% water. So when you drink a glass of water, you’re not just checking a box—you’re actively empowering your performance, fueling your body, and protecting your mind.  It’s not just about hydration—it’s about treating yourself like someone worth taking care of.
So today, drink that water. Refill that bottle. Eat that cucumber.
Because you’re worth fueling right.

As the rain falls and nature begins to bloom, April serves as a gentle (and sometimes soggy!) reminder of the importance of water—not just for the flowers and plants, but for you, too. Think of it this way: April showers = hydration power, and this month is the perfect time to check in on your own hydration habits.

Whether you're navigating everyday life or working, staying hydrated is one of the easiest and most powerful ways to support your health. So before you go splashing through puddles grab a glass of water and let’s explore why hydration matters so much—especially this time of year.

💧 The Benefits of Staying Hydrated

You’ve probably heard “drink more water” more times than you can count—but why is it so important?

Here’s what proper hydration does for your body:

1. Boosts Energy & Fights Fatigue
Feeling sluggish? Before you reach for caffeine, try water. Dehydration is one of the most common causes of fatigue. Even mild dehydration can lead to low energy and that “blah” feeling.

2. Improves Mental Clarity & Focus
Hydration = brain power. When you're hydrated, your brain can process information more clearly and quickly. This is especially important for those who need sharp focus.

​5. Promotes Healthy Skin
Hydrated skin is happy skin! Drinking enough water improves elasticity and reduces dryness, giving you that healthy, post-rain glow.

4. Regulates Body Temperature
Whether you're hitting the gym or menopausal, hydration helps your body function efficiently and stay cool especially under physical stress.

3. Supports Detoxification & Digestion
Water helps move food through your digestive tract and supports your kidneys and liver in filtering out toxins. Staying hydrated can reduce bloating, ease digestion, and keep everything running smoothly.

🏇 Special Note for Equestrians
Dehydration isn’t just uncomfortable—it’s dangerous in the saddle. It can cause brain fog, increase the risk of accidents, and reduce coordination. Keep a water bottle in your barn bag, your car, and your tack room. Make it a non-negotiable part of your riding routine.

🌱 Hydration Tips for April and Beyond

• Don’t wait until you’re thirsty. Thirst is a late sign—sip throughout the day.
• Eat your water. Hydrating foods like celery, cucumbers, oranges, and watermelon all help.
• Flavor it up.  Add berries, lemon, or mint to make water more exciting if plain isn’t your jam.
• Keep a reusable water bottle nearby. Out of sight = out of mind. Keep it visible!
• Track your intake. Use an app or journal to hit your hydration goal (aim for 64 oz or more if you're active).

🌧️ Take the April Hydration Challenge
Let’s make this month about hydration power. Challenge yourself to drink at least 8 glasses of water a day for 7 days straight. Notice how your body feels—better focus, more energy... What else?

Drop a 💧 in the comments or share your favorite hydrating food or water tip! 

Let’s keep each other accountable and well-fueled as we move through spring!

Remember: Hydration isn’t just about drinking water—it’s about taking care of yourself in the most essential and simplest way.

So drink up, and shine bright this April!

One of the most common questions I get from clients in perimenopause is:

“What foods should I be looking for?”

It’s such a great question—because while this phase of life can bring a mix of challenges (hello, disrupted sleep, hormone swings, and mood shifts), the foods we eat can make a powerful difference in how we feel. Nutrition is one of our strongest tools for managing stress, reducing inflammation, and supporting hormone balance.

Here’s a breakdown of the most impactful foods and nutrients I recommend—and why they matter so much right now.

1. Fiber-Rich Foods
Why they help:
Fiber feeds the beneficial bacteria in your micorbiome, keeps your blood sugar stable, and supports gut health, - all of which are crucial for hormone regulation.
Look for:
Leafy greens (like spinach and kale), berries, chia seeds, flaxseeds, oats, and lentils.

2. Healthy Fats
Why they help:
Omega-3 fatty acids and other healthy fats support brain function, help smooth out hormonal fluctuations, and reduce inflammation.
Look for:
Wild-caught salmon, walnuts, chia seeds, avocados, and extra virgin olive oil.

3. Protein-Rich Foods
Why they help:
Protein can improve focus and mood, stabilizes energy levels, and supports lean muscle mass.
Look for:
Eggs, lean poultry, beans, Greek yogurt, tofu, and quinoa.

4. Magnesium-Rich Foods
Why they help:
Magnesium is a natural calm-inducer. It helps with mood, muscle relaxation, and sleep—three things many women struggle with during perimenopause.
Look for:
Dark chocolate (70%+ cacao), almonds, pumpkin seeds, and—you guessed it—leafy greens.

5. Probiotic & Prebiotic Foods
Why they help:
A healthy gut = a happier body. Your gut microbiome influences everything from hormone metabolism, immunity, to  mood .
Look for:
Fermented foods like Greek yogurt, kefir, sauerkraut, and kimchi. Add prebiotic-rich foods like garlic, onions, and bananas to feed the good bacteria.

6. B-Vitamin Foods
Why they help:
The B vitamins support energy production and help your body manage stress more effectively.
Look for:
Whole grains (like oats and brown rice), eggs, spinach, and lean meats.

Bottom Line
If you’re navigating perimenopause, you don’t need to overhaul everything overnight. Start by adding a few of these supportive foods into your daily routine, paying attention to how your body responds. Small shifts in nutrition can lead to big improvements in energy, mood, and overall well-being.

Need help putting it all into practice? I’d love to support you.

Assessing Your Stress
Before diving into emotional eating, let’s take a moment to assess your current stress levels. Stress can often be a driving force behind eating habits and plays a significant role in our emotional well-being.
Ask yourself:

• On a scale from 1–10, how would you rate your current stress level? (1 = completely calm, 10 = completely overwhelmed)
• What are the top three stressors in your life right now

If there’s anything else weighing on your mind, write it down. This simple exercise of putting stressors on paper can help you process them and, in some cases, let go of the ones that are beyond your control.

Coping with Stress

How are you currently managing stress? Do your coping strategies feel effective? Some common ways to handle stress include:

• Creative outlets or journaling
• Engaging in spiritual practices (meditation, prayers)
• Exercising (lifting weights, walking, yoga)
• Spending time with loved ones
• Talking to a therapist

Now, let’s brainstorm three simple actions you could take this week to better manage your stress. These could be practical solutions to reduce overwhelm, such as adding self-care moments to your day, delegating tasks, or organizing your schedule.
Once you have your list, choose at least one action to commit to this week. Better yet, schedule it on your calendar! Stress management works best when practiced proactively rather than reactively—building resilience before high-stress moments arise.

Exploring Your Emotions

Are there situations in your life where you feel the need to suppress your emotions? Maybe you avoid expressing how you truly feel in social settings, bite your tongue at work, or hold back in relationships
On the flip side, where do you feel safe expressing yourself? Is it in creative outlets, in therapy, though journaling, or with close friends?
Consider 1–2 small actions you can take this week to be more open with your emotions:
Expressing emotions in a healthy way can reduce the urge to use food as a comfort mechanism. Just like with stress reduction, set an intention to practice emotional expression at least once this week.

Tuning Into Emotional Eating

Now that we’ve explored stress and emotions, let’s take a closer look at emotional eating.

• How often do you feel like you’re emotionally eating? (Daily, weekly, occasionally?)
  
• What is emotional eating doing for you in the moment? (Providing comfort, distraction, relief from overwhelm?)
• What situations tend to trigger emotional eating? (Boredom, conflict, loneliness, stressful days?)

While emotional eating isn’t inherently bad—it’s a normal response from time to time—if it’s happening frequently and leaving you feeling worse, it may be helpful to explore alternative coping strategies.
Finding Alternatives to Emotional Eating
If emotional eating is something you’d like to shift, consider alternative ways to meet the same needs.
For example:

• If eating is a source of comfort, consider calling a friend or engaging in a creative hobby.
• If food feels like a way to gain control, try making a structured plan for your day or organizing a small space.
• If you eat to de-stress, try a bubble bath or a walk outside.

Brainstorm 3–5 actions that could serve as alternatives to emotional eating:

Final Thoughts

​Becoming more aware of your eating patterns, emotions, and stress, is an important step toward a healthier, more balanced relationship with food. The goal isn’t to eliminate emotional eating entirely but to build a toolkit of strategies so that food isn’t your only go-to for comfort and relief.
Start small. Choose just one action from this guide to implement this week and see how it feels. Over time, these mindful shifts can lead to greater emotional resilience and a more empowered approach to eating.
What’s one action you’re committing to today? Let’s take that step together. 💛

When was the last time you truly felt hungry? If you’re having a hard time recalling, that’s perfectly okay! Sometimes, we’re so accustomed to eating out of emotion or habit that we lose touch with our natural hunger cues.
Let’s take a moment to reflect and get curious about your body’s signals. Ask yourself:

• How did you know you were hungry the last time you felt it?
  
  • A dip in energy?
    
  • A growling stomach?
    
  • Maybe a sense of lightheadedness?
    
• Did you notice any other feelings alongside those physical hunger cues?
  
  • Perhaps you felt anxious, hangry, or even stressed?
    

Now, think about your last meal.  Did you eat because your body sent you hunger signals, or were there other reasons at play?  What motivated you to eat at that time?  Maybe it was just “time” for breakfast,  or maybe you ate to prevent future hunger, or perhaps you grabbed a snack because you needed a break from work.
Understanding Hunger vs. Appetite
Hunger is your body’s natural cue, a signal designed to ensure you stay nourished. Tuning in to this cue is a simple yet powerful tool for supporting your wellness goals. Understanding the difference between hunger and appetite can help guide your eating choices. Hunger is physical—your body needs fuel. Appetite, on the other hand, might arise from emotional triggers, social occasions, or the mere presence of food.
So, how can tuning in to your hunger and appetite benefit you? Here are a few possibilities:

1. Mindful Eating: By waiting until you’re hungry, you’ll better match your food intake with your body’s actual needs, avoiding overeating.
   
2. Stress Eating Awareness: Being mindful of when you’re eating out of stress versus true hunger can empower you to seek other forms of self-care instead of reaching for food.
   
3. Weight Management: Listening to hunger cues can help you maintain your weight by ensuring you’re eating only when your body truly requires food.
   

Tuning in to hunger allows you to be intentional with your food choices, leading to a more balanced and empowered approach to eating.
Create an Action Plan
Now, let’s make this practical. While tuning in to hunger sounds great in theory, real life often throws curveballs. There will be times when you eat because you simply don’t have a choice (for example, you might be heading to a work seminar and won’t have time to eat until hours later) or due to social reasons (hello, happy hour!)
The goal is to create a flexible plan so you can stay connected with your body’s hunger cues while being realistic about your lifestyle. Remember, there are two essential steps to eating when you're hungry:

1. Play the “Hunger or Appetite” game to discern what your body is telling you.
   
2. Wait for mild to moderate hunger before eating instead of simply eating out of habit or routine.
   

How can you put this into practice?
Consider setting an intention based on where you are in your journey with hunger and appetite awareness. Here are some ideas:

• Start small: Label whether you’re truly hungry or just feeling the pull of appetite before each meal. Don’t worry about waiting to eat just yet—just get clear on what your body is telling you.
  
• Focus on breakfast: Try waiting until you’re mildly to moderately hungry before eating breakfast every day, and then see how that feels.
  
• Practice mindfulness: In between the urge to eat and actually eating, take a 15-minute break to do something stress-relieving like walking, meditating, or reading. This can help you tune into your body’s true needs.
  

Remember, specificity is key! Write down your plan—whether it’s labeling hunger cues, taking mindful pauses, or waiting before meals.
To make it even easier, consider setting reminders: a sticky note on your fridge or an alarm on your phone that prompts you to check in with your body before eating.
Final Thoughts
The practice of tuning in to your hunger is a powerful way to honor your body and support your health goals. It’s about being mindful of when and why you’re eating and finding balance.  By taking small steps toward listening to your body’s natural cues, you’re setting yourself up for success—one meal at a time.
So, how will you practice the skill of listening to your hunger today? What steps will you take to make more intentional food choices and reconnect with your body’s signals> 
Let’s start this journey together!

Have you ever set a nutrition goal—whether it’s gaining muscle, improving your energy, losing weight, or simply feeling better in your body—only to find yourself stuck in the same frustrating cycle?
Maybe you’ve felt overwhelmed by life's daily demands, struggled with consistency, or tried different diets. If this sounds familiar, you’re not alone.
But what if I told you that one simple habit could help you break free from that cycle and start seeing lasting, real results?

The Power of Eating Slowly

Yes, really. It sounds almost too simple, but eating slowly is one of the most effective (and underrated) ways to:
✅ Create a mindful eating experience that leads to healthier, more satisfying choices
✅ Enjoy your food more—flavors, textures, and all!
✅ Give your brain time to catch up with your stomach so you know when you're truly full
✅ Improve digestion and reduce bloating or discomfort
✅ Naturally reduce overeating without feeling deprived

What’s Been Holding You Back?

Think about your current eating habits.  Do you find yourself rushing through meals because you’re short on time?  Do you often eat on the go? While distracted by family chaos, screens, or work? 
Understanding what’s getting in your way is the first step toward lasting change.
That’s why I’m offering a rare coaching opportunity to help you identify the roadblocks that have been keeping you from reaching your nutrition goals—and, more importantly, how to overcome them.

How to Get Started

I have a limited coaching spot available, and I want to help YOU create real transformation in a way that feels sustainable and achievable—no fad diets, no strict rules, just simple strategies that work.

In this personalized coaching session, we’ll dive into:
✅ Your “why”—the real motivation behind your health goals
✅ The challenges that have held you back and how to overcome them
✅ The step-by-step strategy to make eating slowly a natural part of your life

Are you ready to finally see results in a way that feels effortless? Spots are limited, so don’t wait!

👉 Click here to apply for this coaching opportunity!

Let’s make this the year you take control of your health—one simple habit at a time.

Why Changing Your Routine is Essential for Progress
We’ve all heard the phrase, “If it ain’t broke, don’t fix it.” But when it comes to fitness, sticking to the same routine for too long can actually hinder progress, even increase the risk or injury, and lead to plateaus. Our bodies are incredibly adaptable, which means that in order to continue seeing results—whether it’s building strength, enhancing flexibility, or improving endurance—we need to consistently challenge ourselves in new ways.
Why You Should Change Your Routine
1.. Avoid Mental Burnout
Doing the same workout day after day can become monotonous. Introducing variety keeps things exciting and fresh, making it easier to stay engaged and motivated with your fitness journey.
2. Improve Overall Fitness
​A well-rounded fitness regimen should include endurance, flexibility, mobility, and strenght. If you only do one type of workout (e.g., weightlifting but no cardio), you may be neglecting other important aspects of fitness. A varied approach ensures you develop balanced strength and functional movement patterns.
3. Break Through Plateaus
When you perform the same exercises repeatedly, your body becomes efficient at them, leading to fewer gains over time. By introducing new movements or tweaking your current exercises, you challenge different muscle fibers and force adaptation.
4. Prevent Overuse Injuries
Repeating the same motions over and over can lead to overuse injuries, particularly in joints and tendons. Changing your routine helps balance muscle engagement and reduces repetitive stress on specific areas.

Try This Fresh Workout PlanLower Body Workout

• Bulgarian Split Squats – 3 sets of 10 reps per leg (targets one leg at a time, improving balance and unilateral strength)
• Single-Leg Deadlifts – 3 sets of 12 reps per leg (engages the core and enhances stability)
• Step-Ups with Dumbbells – 3 sets of 10 reps per leg (mimics real-life movements and activates stabilizing muscles)

Upper Body Workout

• Incline Dumbbell Press – 3 sets of 8-10 reps (targets upper chest and shoulders with a greater range of motion)
• Pull-Ups or Assisted Pull-Ups – 3 sets of 6-10 reps (activates more muscles and improves grip strength)
• Hammer Curls – 3 sets of 12 reps (works both biceps and forearms for more functional strength)

Core & Functional Movements

• Plank with Shoulder Taps – 3 sets of 20 taps (engages the entire core and improves stability)
• Woodchoppers with a Cable or Medicine Ball – 3 sets of 12 reps per side (incorporates rotation with resistance for real-world strength)
• Dead Bug Exercise – 3 sets of 15 reps per side (protects the lower back while engaging deep core muscles)

Final Thoughts
Changing your routine doesn’t mean you have to start from scratch. Small tweaks to your current exercises or swapping out movements can make a world of difference in how your body adapts and progresses. By keeping your workouts dynamic and engaging, you’ll not only achieve better results but also enjoy the journey along the way.
Try this fresh workout plan and see how it feels!
Let me know in the comments what exercises you swapped out and how your body responded to the change.

A fun, full-body St. Patrick’s Day workout inspired by Irish themes!
Warm-Up (5-10 minutes)

1. Leprechaun Jumps (Jumping Jacks) – 1 minute
2. Pot of Gold Reaches (Standing Toe Touches) – 30 seconds each side
3. Rainbow Stretch (Side Bends) – 30 seconds each side
4. March to the Parade (High Knees) – 1 minute

Circuit 1: Strength & Power (3 rounds)

1. Gold Goblet Squats – 12 reps
   (Hold a kettlebell or dumbbell like you're cradling a pot of gold!)
2. Irish Jig Lunges – 10 reps per leg
   (Fast alternating lunges – keep light on your feet!)
3. Lucky Charms Push-Ups – 12 reps
   (Modify as needed, from knees or incline.)
4. Rainbow Row (Bent-Over Rows) – 12 reps
   (Mimic pulling a rainbow down to your pot of gold!)

Circuit 2: Cardio & Core (3 rounds)

1. Shamrock Skaters (Side-to-Side Speed Skaters) – 30 seconds
2. Leprechaun Kicks (Mountain Climbers) – 30 seconds
3. End-of-the-Rainbow Sit-Ups – 12 reps
4. Pot of Gold Plank Hold – 30-45 seconds

Finisher: The Irish Dash ☘️

• Sprint in place or run for 1 minute
• 10 Burpees (Leprechaun Leaps)

Cool Down & Stretch (5-10 minutes)

1. Deep Breathing & Forward Fold
2. Seated Butterfly Stretch
3. Cat-Cow Stretch
4. Lying Spinal Twists

Optional: End with a toast (of water, of course) to your health and luck! ☘️

​How to Play:

• Mark off each challenge as you complete it.
• Aim for BINGO (5 in a row) or blackout (complete the whole board!).
• Share your progress and challenge a friend to join!

🎉 How many squares can you complete? 🎉
Challenge yourself, your family, or your friends to a Spring Clean Nutrition BINGO! 💚🌸 Let’s refresh, reset, and nourish together!
📌 Instructions for Downloading:

1. Click Picture → Save As.
2. Print it out or keep it on your device to track your progress!

Let's make healthy habits fun! 🌿✨

As the days grow longer and flowers begin to bloom, many of us embrace the tradition of spring cleaning—decluttering our homes and making space for fresh energy. But have you ever thought about applying the same concept to your nutrition?
March is National Nutrition Month, making it the perfect time to clear out what no longer serves you, refresh your approach to food, and take a closer look at your eating habits. By making intentional, small changes, you can step into spring feeling energized, nourished, and ready to thrive.

Step 1: Declutter Your Kitchen
A healthy diet starts with a healthy environment. Take some time to go through your freezer, fridge, and pantry. Get rid of:
✅ Anything that doesn’t align with your health goals
✅ Expired items and mystery containers
✅ Processed foods loaded with artificial ingredients
✅ Sugary snacks that sabotage energy levels
Once you've cleared the clutter, restock with nutrient-dense foods: fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Keeping nutritious options on hand makes healthy choices effortless!

Step 2: Refresh Your Habits
Winter comfort foods and holiday indulgences may have left you in less-than-ideal eating patterns. Spring is a great time to:
💧 Hydrate! Swap sugary drinks for water infused with citrus, cucumber, or mint
🌿 Increase your intake of seasonal produce—think asparagus, berries, and leafy greens
🍽️ Practice mindful eating—listen to hunger cues, savor your food, and slow down
🥗 Simplify meals by focusing on unprocessed, whole ingredients

Step 3: Reset Your Mindset
Healthy eating isn’t about restriction; it’s about nourishment. Shift your focus to:
✨ Adding more nutrient-rich foods instead of cutting things out
✨ Eating for energy, longevity, and strength, not just appearance
✨ Finding balance—there’s room for indulgences when your foundation is strong

Step 4: Plan for Success
Set yourself up for a fresh, vibrant season by:
🍽️ Experimenting with colorful, flavorful, and new recipes to keep things exciting
📅 Meal planning to reduce impulsive eating and stress
🍱 Prepping nutritious snacks to avoid unhealthy temptations

Spring Into a Healthier You
Spring is all about renewal, and your nutrition deserves the same fresh start. By making small, sustainable changes, you can create habits that support your energy, health, and overall well-being—not just for a season, but for life.
Are you ready to spring clean your nutrition? Start small, stay consistent, and enjoy the journey to a healthier you! 🌸🥗💛