November 11th is Veterans Day, a moment to pause and truly see those who serve.

For many of us, that service isn’t abstract. It’s our husbands, our sons, our sisters, our friends. It’s the faces around our dinner table, the phone calls that come from miles away, and the uniforms folded on laundry day.

Strength, I’ve learned, isn’t just about muscles.
It’s about discipline, heart, and resilience, qualities that our veterans, first responders, and their families embody every single day.

The Hidden Side of Service

As a military wife and mom, I’ve seen both sides of service — the ache and pride.
The empty chair at the table, the half-packed duffel by the door, the quiet waiting, and the worry that lives in the back of your mind even when you smile through it.

But there’s also a different kind of strength that grows in those moments: a steadiness that can’t be measured in reps or taught in a gym.  It’s the discipline to keep showing up, the heart that refuses to quit — no matter how heavy life feels, and the resilience built in silence.

We learn to breathe differently.
To celebrate the ordinary moments that others take for granted.
To find calm in chaos — and to keep leading with love.

Strength Beyond the Uniform

I’ve come to believe that service doesn’t end when the uniform comes off.
The ripple effect runs through communities, families, and workplaces.

Every military spouse learns adaptability — how to carry others while still finding your own footing, rebuild, and start over.
Every parent of a service member learns the art of faith — trusting that the foundation you’ve built at home carries through miles of distance and uncertainty.

And for veterans and first responders, the transition home can sometimes be harder than the service itself. The world expects “normal,” but the body and mind are still on alert.
That’s where the real work of recovery begins — and where support matters most.

Coaching for Recovery and Resilience

This month, in honor of Veterans Day, I’m offering 1:1 Recovery & Resilience Coaching sessions designed specifically for veterans, first responders, and their spouses navigating burnout, stress, or transition.

It’s not about bootcamp or breaking down walls — it’s about learning how to regulate the nervous system, rebuilding trust with your own body,  and rediscovering strength that feels steady, not strained.

These sessions combine mindset, movement, and nervous system regulation to help you:

• Rebuild sustainable strength — emotionally and physically
• Reconnect with your body and breath
• Reduce chronic stress and tension
• Restore balance through recovery tools

Because strength after service deserves the same level of support as the strength that came before it.

If that’s you — or someone you love — reply or reach out through [email protected]. You’ve carried more than most will ever understand, and you don’t have to carry it alone.

A Note of Gratitude

To my husband — a man who has served for almost three decades and still leads with compassion, courage, and integrity — thank you.
To my son — who followed that same path with pride and purpose — thank you.
And to every family who quietly serves behind the scenes — thank you.

Your resilience reminds me daily that healing and health aren’t just physical — they’re deeply personal, and they’re built through faith, love, and service.

Your strength inspires mine.

This Veterans Day, I honor all of you — not just for what you’ve done, but for who you continue to be.

​Because true strength… is in the service.

A Milestone Worth Savoring
Fifteen years ago in 2010, I stared down the daunting leap into entrepreneurship: I left a sexist and toxic workplace to pursue my passion for coaching and wellness. It wasn’t just a job change—it was a life-changing decision to become my own “lady boss.” Looking back, it feels like both a lifetime ago and the blink of an eye

What I’ve Learned Along the Way
Beginnings Sparked by Courage
That moment in 2010 was fueled by a powerful nudge from a “BAD ASS Lady Boss Friend,” and self-belief.  It required courage to chase meaning over comfort, and that foundational choice set the tone for everything that followed. 

Empowerment at the Core
From day one, empowering others has been my mission. The biggest wins haven’t been accolades or awards, but the everyday moments when clients break through self-doubt, find strength, and transform their lives. That’s where the real magic happens.

Resilience Through Challenges
Running a business comes with its share of hard moments—balancing motherhood, entrepreneurship, and personal wellness; navigating economic ups and downs; and pushing past self-doubt. These experiences taught me the power of resilience: to grow stronger with each setback and to move forward even when it’s hard.

Adventures That Broadened My World
Life outside of coaching—adrenaline, deepened connection with my dogs and horses, equestrian sports, and  travel —played a key role in my personal growth. Those experiences allowed me to connect with clients in deeper, more meaningful ways.

Honoring the Lows and Wins
One truth of entrepreneurship: the biggest emotional hits come from caring too much—holding hope for someone who isn’t ready for their own transformation. But celebrating the small victories—the client who shows up, makes a shift, or finds confidence—is what keeps me going. 

Reflections on the Road So Far

• Authenticity is Everything
  Wearing all my parts—cancer survivor, COVID long-hauler, equestrian, menopausal woman, mom, —has allowed me to coach with raw, grounded empathy. It reminds clients that complexity and strength often go hand in hand.
• Gratitude Fuels Purpose
  Every day, I'm grateful—for family, clients, and the pushed moments. Every breakthrough, no matter how small, is a reminder of how far we’ve come.
• Life’s Imperfections Are Part of the Journey
  From the “Fuck It Wall” of perfectionism to finding balance in Right-Now Resolutions (RNRs)—I've learned that flexibility and self-compassion fuel sustainable change.

Looking Ahead to the Next 15 Years

• Deepening Connection — My goal remains to meet each client in their humanity—and walk with them through transformation.
• Expanding Reach — I’m thrilled to continue growing, expanding my coaching impact, and touching more lives with authenticity, energy, and grit.
• Honoring the Journey — Expectations change; life gets real. But grounded in authenticity, compassion, and resilience—that’s where the future lives.

Thank You, From the Heart
To clients, family, friends, and every soul who’s cheered me on—thank you. Your belief kept me going when I doubted myself. Your transformations are what this milestone is all about.
To the woman reading this, wondering if now is the right time to start—my advice: lean into the discomfort. I promise you’ll emerge empowered.

Here’s to 15 years of being a lady boss, and to the next chapter of connection, courage, and impact.

Taking care of your health doesn’t have to be something you do alone or overwhelming.  While Men’s National Health Month is a great time to start, the journey to better health is ongoing. The good news? There are countless resources designed to support men at every stage of life—from safe spaces for talking about mental well-being to tools for tracking physical health.

If you're ready to take action but aren’t sure where to begin, I’ve got you covered. Here’s a curated list of accessible, effective, and trusted men’s health resources to help guide your next step.

1. Primary Care & Preventive Health
Find a Doctor You Trust
A strong relationship with a primary care provider can make all the difference. Use directories from your insurance provider or tools like Healthgrades or Zocdoc to find a doctor who fits your needs.

Men’s Health Network
Website: menshealthnetwork.org
A national nonprofit that advocates for men’s health awareness and screenings and provides health education.

2. Mental Health Support
Man Therapy
Website: mantherapy.org
A creative and approachable mental health resource offering access to professional help, self-assessment tools, self-assessments—all with a dose of humor.

Heads Up Guys
Website: headsupguys.org
A leading resource for men dealing with depression, offering practical advice, self-check tools, and support networks specifically for men.

BetterHelp or Talkspace
Online therapy platforms that offer confidential, convenient mental health support tailored to your schedule.

3. Fitness & Physical Activity
The Movember Foundation – Move for Mental Health
Website: us.movember.com
Movember isn’t just about mustaches. Their global campaign also encourages men to get active for their mental and physical health.

Free Fitness Apps

• Nike Training Club (free workouts for all fitness levels)
• FitOn (great for quick workouts at home)
• MyFitnessPal (nutrition and activity tracking)

4. Nutrition & Lifestyle
Precision Nutrition – Men’s Health Articles
Website: precisionnutrition.com
Evidence-based articles and habit-focused tips to support men in making better lifestyle and nutrition choices.

ChooseMyPlate.gov
Website: www.myplate.gov
Free tips and tools to build balanced meals, plan grocery shopping, and understand portions.

5. Support Groups & Communities
Men’s Sheds
Website: usmenssheds.org
A community-based movement that provides a friendly, safe environment where men can gather, talk openly, and work on projects.

Movember Conversations
Website: conversations.movember.com
A simple, interactive tool to help you navigate tough conversations with brothers, coworkers, or friends about their mental health.

6. Health Tracking Tools
Apple Health / Google Fit / Garmin Connect
These free apps let you track heart rate, sleep, steps, workouts, and more. Use them to monitor trends and stay motivated.

Health Screening Reminders
Create calendar alerts or download a free preventive care checklist from healthfinder.gov to keep up with age-appropriate screenings and vaccinations.

The biggest myth in men’s health? That you have to do it all alone. Whether it’s finding the right doctor, reaching out to a therapist, or downloading an app to stay on track, support is out there—and taking advantage of it is a powerful act of strength.

This Men’s Health Month, challenge yourself to pick one resource from this list and try it.

Forward this blog to a brother, father, friend, or partner, and keep the conversation going.

Your health is worth the effort.

Need some guidance?  DM Me.  That's what I'm here for.  

June is Men’s National Health Month—a time to not just talk about men's health, but to take doable, real, steps toward improving it. The truth is, many men delay doctor visits, ignore symptoms, and often put their own wellness last. But health isn’t a luxury—it’s a foundation for everything else in life: your relationships, your work, and your long-term independence.  Read That Again.  YOUR LONG-TERM INDEPENDENCE.

This month, I’m encouraging men to take their health seriously, starting with small actions that lead to big changes. Here are 7 practical, everyday ways men can prioritize their well-being—emotionally, mentally, and physically.

1. Book the Appointment You’ve Been Avoiding
Whether it’s your annual physical, dental cleaning, or skin check, now’s the time. Preventive care catches problems early and helps you stay on top of important health markers like blood pressure, blood sugar, and cholesterol. Make the call—you’ll feel better once it’s on the calendar.

2. Move Your Body Every Day (Even If It’s Just for 10 Minutes)
Exercise doesn’t have to mean hours at the gym. A brisk walk, a few bodyweight exercises at home, or even yard work can boost your energy, metabolism, and mood. Start with 10–20 minutes a day and build from there. Movement is medicine.

3. Focus on Sleep Like It’s a Non-Negotiable
Men often overlook sleep, but poor sleep is linked to depression, heart disease, low testosterone, and  weight gain.  Aim for 7–9 hours of quality sleep per night. Try cutting off screens an hour before bed, keeping your room cool, and sticking to a consistent schedule—even on weekends.

4. Fuel Your Body with What It Really Needs
You don’t need a perfect diet, but you do need one that supports your energy and longevity. Focus on colorful fruits and vegetables, healthy fats, lean proteins, and whole grain. Cut back on added sugars and processed junk. Hydration matters too—aim for half your body weight in ounces of water daily.

5. Check In with Your Mental Health
Mental health is just as important as physical health. Men are less likely to talk about anxiety, depression, or stress—but that doesn’t mean those struggles aren’t real. Reach out to a coach, therapist, or trusted friend. Journaling, mindfulness apps, or support groups can also help build emotional resilience.

6. Know Your Numbers
Do you know your blood pressure?  Your BMI?  Your cholesterol? Your waist circumference?  Knowing your health stats gives you a baseline—and power. Ask your doctor about which screenings are right for your age and family history.

7. Connect With People Who Support You
Isolation and loneliness can be silent health threats.  Stay connected with coworkers, family, friends, or teammates.  Join a group that aligns with your interests or values—whether it’s a book clube, running club, or volunteer group.  Healthy relationships support a healthy life.

This Men’s National Health Month, let’s normalize health as a form of strength. You don’t have to overhaul your life overnight—but every healthy choice you make moves you closer to a longer, more vibrant and stronger future.

Remember: your health is not just your responsibility—it’s your right.

No one talks about it.

Not at the barn. Not in most riding clinics. Not in the tack catalogs or lesson debriefs. But if you’re an equestrian woman, chances are your hormones have affected your ride far more than you realize.

Whether you're just a few months postpartum or entering the long arc of perimenopause, your body is changing. And those changes can throw off your balance, mood, muscle tone, timing, even your sense of identity in the saddle.

It’s real. It’s normal.

And it’s time we talked about it.

The Clinic That Took a Turn (In the Best Way)

This past weekend, Beth Walkowicz of Walnut Grove Stables asked me to come teach an unmounted clinic. Being who I am, I wanted to plan a specific, 45-minute, outlined clinic/workout. I had it focused, structured, and timed.

When I proudly reported back to Beth what I planned, she asked,

"Will it be fun and upbeat?"

Cue the identity crisis.

At 3 AM the morning of the clinic, I was lying in bed spiraling, thinking, “I’m not fun and upbeat—I’m efficient and practical! What am I going to do?  What if I’m too intense?  What if they hate it?”

So when I arrived and came face-to-face with a herd of women, I took a breath and told them exactly what I just wrote.

Then I said:

"So I’m going to do what I’ve never done—I’m going to wing it. You tell me what you think your imbalances and weaknesses are."

At first, the answers were what you'd expect: stiff hips, tight shoulders, and weak cores.  But it didn’t take long before the conversation cracked wide open.

We started talking about postnatal recovery.

Then perimenopause.

Then menopause.

The two subjects no one talks about, especially in equestrian spaces.

But that day, we did.

Postnatal to Menopausal: The Hormonal Arc No One Prepares Us For

From the moment you give birth to the moment your cycle ends (and beyond), your hormones are on a rollercoaster ride that affects everything from motivation to muscle memory.

If you’ve ever thought, “I don’t feel like the rider I used to be,” this might be why:

🌿 Postnatal Hormones: The Quiet RecoveryAfter childbirth, whether it was six weeks ago or six years ago, your body is still recovering in ways most people never see.

Estrogen and progesterone drop significantly post-delivery, which can affect energy, mood, and tissue repair.

Relaxin, a hormone that softens ligaments during pregnancy, can stay in your system for months (especially if you’re breastfeeding), making your joints feel unstable.

Your core and pelvic floor may feel disconnected, painful, or unresponsive, yet you’re expected to ride like nothing happened.

What it can look like in the saddle:

• A wobbly seat or unstable posting rhythm
  
• Emotional ups and downs
  
• Leaking during rising trot or canter
  
• Loss of confidence in your body
• Low back pain

🔄 Perimenopause: The Slow, Sneaky Shift

Perimenopause can start as early as your mid-to-late 30s and last up to a decade. Your hormones start fluctuating like a wonky radio signal—strong one day, gone the next.

Common equestrian symptoms:

• Anxiety or mood swings
  
• Brain fog while schooling or at shows
  
• Decreased muscle recovery
  
• Disrupted sleep (hello, pre-dawn ride fatigue)
  
• Joint pain (especially hips and knees)
  
• Lower resilience after mistakes or setbacks

🔥 Menopause: A New Baseline

Menopause is officially diagnosed when you’ve gone 12 months without a period. Estrogen, progesterone, and testosterone levels reach a new low—and with it, a new normal.

What riders often report:

• Decreased bone density (and higher injury risk)
  
• Energy crashes mid-ride or post-clinic
  
• Increased stiffness or inflammation
  
• Saddle discomfort due to body composition changes
  
• Weight gain despite no changes in routine
  
• Questioning whether they still “have it”

Spoiler: You do.

But your body needs different support now.

What Can We Do?🧠

First: Name It to Tame It

Knowing that what you’re experiencing is hormonal, not personal, is a massive shift. You’re adapting to a body that’s evolving.  You’re not lazy.  You’re not weak. 

🧘‍♀️ Second: Build Stability from the Inside Out

• Prioritize functional strength and joint stability
• Reinforce deep core connection and breath mechanics
• Work with a pelvic floor therapist

🍽️ Third: Eat and Train for Hormone Support

• Increase anti-inflammatory and protein foods
• Lift weights to support bone health and muscle tone
• Rest with intention, not guilt

👯 Fourth: Find or Create Your Herd

That clinic reminded me how healing it is to speak the truth in community. No matter what stage you’re in—postnatal, perimenopausal, menopausal—you are not alone.

Your horse doesn't care if you're 25 or 55.

They care that you're connected, honest, and present.

And so should you.

Final Thoughts: You’re Not Riding Alone

That unmounted clinic started with uncertainty and ended in transformation. We didn’t need the perfect plan. We needed the space to tell the truth.

Hormones—from post-birth to menopause—shape every woman’s ride, whether she realizes it or not. But we can adapt, ride even better with awareness and intention, and support each other.

Because you’re not done. Not even close.

You’re just riding a new chapter—with more power in your presence, and more wisdom in your bones.

If this resonated with you…

I offer coaching that integrates biomechanics, equestrian mindset work, and hormone-informed fitness. Whether you're recovering postpartum or recalibrating in midlife, I’m here to help you ride smart, strong, and supported.

​Let’s ride this out together. 🤍

As a coach, I get a front-row seat to the beautiful, gritty, quiet work that happens long before the spotlight ever finds my clients. And every once in a while, I get to witness a moment that’s not just about a ribbon or a title—but about deep personal growth. This championship journey was exactly that.
Kim's success wasn’t defined by a placing. It was defined by pride—the kind that comes from becoming a true partner in the arena, building trust with a willing pony, and showing up day after day. The ribbon? That was just the symbol. The real victory was the transformation.
The Real Work Happens Between the Shows
Looking back, the key moments weren’t dramatic. They were consistent. All the training days. The ones where it would've been easier to skip. The ones where doubt crept in. But Kim kept going. She stuck to the plan. She did the work.
And it paid off—not just in competition, but in resilience.
There were times when she faced discouragement from others. People who made the journey feel heavier than it needed to be. But instead of quitting, she made the hard but empowering choice to keep going without them. That kind of clarity and courage is what builds champions.
Growth You Can’t Always Measure in Points
What I admire most is that this win didn’t go to Kim's head—it sharpened her focus. She sees it as a stepping stone, not a destination. She’s already thinking about her next goals. If her past self from a year ago could see her now, I know the reaction would be simple but powerful: “Wow.”
Throughout this journey, she stepped into the identity of someone who follows through. A committed athlete. A capable competitor. A partner to her horse. And a person who doesn’t back down when things get tough.
Support Systems and Short-Term Intensity
Right before the competition, Kim immersed herself in a concentrated learning environment. She absorbed instruction like a sponge, forming powerful habits in a short amount of time. It was incredible to watch her come alive with that intensity—it built a foundation of confidence and momentum.
And her support system? They showed up in full force. Her team, family, and community were behind her 110%. She told me later she had underestimated just how much that encouragement meant. But I didn’t underestimate it. I saw how it fueled her.
What’s Next? Everything.
This win unlocked something: a readiness for the next level. Kim’s already looking ahead, eager to learn, take new lessons, and step even further into her potential. The momentum is there, and she’s not letting up.
For Anyone Watching From the Sidelines…
If you’ve ever felt “less than,” or like you didn’t belong in the arena—Kim's story is for you.
She wants others to know that you can learn, you can compete, and you do belong. Her advice? Don’t spend too much time worrying about what others say. Just do your thing. Stay true to your path. That’s where the magic is.
As her coach, I couldn’t be more proud. Not just of what she achieved, but of who she became in the process. And if you’re standing at the start of your own journey, wondering if you’re enough—this is your reminder that you absolutely are.
​If you need additional reminders, I'm just a click away.  

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. 💛