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Each year at this time I normally host my Design Your Decade Workshop. This year, however, I’m far too focused on writing my book about gut health. I couldn’t leave you hanging, of course, so I thought I’d share a simple but impactful part of the workshop below. It only takes ten minutes, and will help you “keep your eye on the prize” when it comes to your own goals. If you like it and want to go deeper, you can always continue on with the DIY version of the workshop. 

80% of people give up on their New Year’s resolutions by February, so if you’re losing steam, you’re not alone. But if you want to breathe some life back into the intentions you set at the beginning of the year, this quick ten minute exercise will help you do it. In fact, you can do this exercise any time, and I would recommend putting some version of it into your routine.

It’s simple: sit down and write (or type) out what your life looks like a few months from now, when you’ve stayed committed to your goal. This will ...

We’re already a few weeks into January —how are those New Year’s resolutions holding up? If you’re starting to feel overwhelmed or are slipping back into old habits, you’re not alone. Many people find themselves losing momentum after the initial excitement fades. But here’s the good news: achieving your goals might be easier if you focus on doing less, not more.

The Problem with Overloading Yourself

Research shows that piling on too many goals or tasks can lead to decision fatigue—a mental drain that makes it harder to stick to new habits. When your brain is overloaded with decisions, your willpower weakens, and motivation starts to fade. So, how can you avoid this common trap?

The Power of Simplifying

The solution is simple: do less! Focusing on fewer, more impactful actions can make a world of difference. Ask yourself: What unnecessary steps can I eliminate? Simplifying isn’t about doing less for the sake of it; it’s about being strategic and intentional.

Here are a few ways to ...

It’s already 2 weeks into the new year, and I’m excited to get back into routine and work on my goals. Unfortunately, it’s been hard to find motivation again after the holidays. Whether you’re in the same boat as me right now or are reading this later in the year, the truth is that creating your own motivation can be tough. Luckily, I know a few tricks that are sure to get you moving in the right direction sooner rather than later. 

The Power of Habits

Before I let you in on the secret to creating your own motivation in five minutes or less, I can’t miss out on the opportunity to talk about the power of habits! Once you create a habit (good or bad) and perform the habit, your body gets a hit of dopamine. That’s right - your brain actually rewards you for doing the same things over and over. That’s the reason why you may find yourself reaching for the ice cream tub each night at the same time, but it’s also why once you get in the groove with, say, exercise, it gets easier to lace up ...

Happy New Year! (Or whatever time of year you’re reading this.) My daughter has gone home after the holidays, and my husband, son, and I are resting after several days in the snowy mountains. We are also starting to think about our goals for the coming year. If you’re like most people, you are, too.

Before you jump into setting those New Year’s resolutions, take a step back and think about how your New Year’s resolutions usually go. As most of us have experienced, setting a goal just because it’s January first isn’t enough to make it stick. That’s not because resolutions are bad, but if you want to reach health, career, or even relationship goals, it’s best to make your resolutions more meaningful and specific. 

So how do you make sure that happens? Start by asking yourself these three questions: 

1. What habits would make the biggest positive impact on my daily life? We tend to overestimate how much we need to do to reach our goal. Instead, think about which habits will give you the...

When you’re trying to follow through on good habits or make changes in your life, it’s easy to fall into the trap of “I have to”. I have to prep my meals. Or, I have to get a workout in. The trouble with the phrase “I have to” positions the task as a chore, which your brain obviously doesn’t lean into very hard. Here’s a different way of thinking that will flip a switch in your brain to make keeping your good habits easier.

A Simple Mindset Shift

Our brains love routine and comfort. That’s why once a habit is established, it’s so much easier to keep going. You actually get a dopamine hit for following through on your routine. But it also means that when you try to introduce a new habit or push outside of your comfort zone, your brain sees it as a disruption and tries to resist. 

This is where the “I have to” thoughts sneak in; your brain is trying to sabotage you! Luckily, you are in control of your thoughts, and with one simple change you can flip the script. Instead of saying “I h...

This is the time of year where winter and holiday plans and traditions seem to take over. Do you bake gingerbread men or get that workout in? It’s easy to push off the things that are important to you for holiday shopping, cooking, visiting, or decorating. I love a good family tradition myself, but it’s also important to me to keep my goals front of mind, too. If you feel the same way, here are tips to find your balance this season. 

Make Your Own Traditions

Just because “everyone else” is doing something, it doesn’t mean you need to! It can be hard to remember that when your social media feed is filled with other families’ traditions. For example, I know a lot of people choose to get their Christmas tree the week after Thanksgiving. For us, that just doesn’t work. We usually like to have our tree up through Three Kings Day (January 6th), which fits with my husband’s Dutch upbringing. We don’t do anything special that day, but we like to have the tree around after the busyness of the...

The holiday season is a whirlwind of activity: parties, family gatherings, and countless opportunities to socialize. For extroverts, it’s often the most wonderful time of the year—energizing, exciting, and full of connection. But for introverts, all those invitations can feel a bit overwhelming. As someone who proudly identifies as an introvert, I get it. The holidays can be tricky to manage, but with some planning and self-awareness, they can also be genuinely enjoyable.  

Introvert vs. Extrovert: What’s the Difference?  

First, let’s debunk a common myth: being an introvert doesn’t mean being shy or antisocial. Introversion is about how you recharge. Introverts draw energy from solitude and quiet reflection, while extroverts feel most alive when surrounded by people. It’s a spectrum, of course, and most of us fall somewhere in the middle. You can be an outgoing introvert or a reflective extrovert—it’s all about where you feel most at home.  

While extroverts often thrive on the bu...

The election here in the United States is finally over, and it’s been distracting and exhausting. Politics isn’t something I normally talk about, but I’m deeply disappointed in the outcome. Lifting women up and helping them to be the best they can be in their health, relationships, and lives is important to me, and I won’t let anything change that. It’s been hard to ignore, though, so I’ve been trying to focus on what makes me feel good: food and family! 

Focus on Gratitude

I’m leaning heavily into gratitude these days, noticing how lucky I really am. I’m grateful for  my family and friends, for the beautiful place I live, and for the food I’m privileged to cook and put on the table for my family. From looking through my gratitude journal over the past few years, eating together as a family has always been important to me, and now that my son is nearing graduation, I want to savor this time we have together. 

I’m also thrilled that my son is feeling better with each passing day. He’...

There is such a wide variety of fruits and vegetables out there, yet I think most of us stick to our tried-and-true favorites. I’ve been trying to up my own intake for a variety of reasons, and I think I’ve found a fun way to get more plants into my diet. I bet it will work for you, too. 

Why I’m Trying to Eat More Plants

It’s been a busy week for me. My husband is out of town, and I always think I’ll have less to do when he’s not here, but that’s never the case. While there is one less person to feed, there is also one less person to help! If you manage your household on your own, I give you kudos - it’s a lot of work!

I’ve also got involved with cyclocross, and spent the weekend at a local event. It’s really fun (and hard!) but it’s helping me with my goal of being more motivated to ride my bike. It’s also been great reconnecting with old friends and making new ones surrounding our hobby. 

Between the two things, I was tired. I woke up tired on Monday and then felt like each day ...

I don’t think I’ll ever get tired of learning about how our body systems all work together. It truly amazes me how each system has its own purpose, yet is intricately intertwined with the entire body. Here is yet another one that sounds a little “woo-woo”, but makes sense once you think about it. Did you know that stress can make your hips tight? And here I just thought it was because I spend a lot of time sitting at my desk. 

How Stress Makes Your Hips Tight

Have you ever been in a yoga class and seen someone break down or tear up during a deep stretch? Or maybe you’ve experienced your own unexpected emotional release during a hip-opening stretch yourself. The reason is that your hips are directly connected to your fight-or-flight response via the psoas muscle. (Pronounced so-as.) 

This muscle connects your spine to your legs, and it’s activated when you’re in a stressful situation. The problem is that most of our modern-day stresses (like that irritating email) don’t require you t...