This week, let's talk about the epic importance of eating right to fuel your way to pull-up domination and see/feel results in your body! Because I am seeing that A LOT of you ladies are under-fueling, which is not allowing you to see the strength gain you want for your pull-up AND not allowing you to see that tight toned body you are looking for. ‍

So let's DIVE in!

Proper nutrition plays a key role in your journey to pull-up success. Not fueling your body adequately can hinder your progress and leave you feeling like floppy as a noodle on the bar (and just in general)

Enter protein, the mighty superhero in your nutritional arsenal.

Ladies, protein is your secret weapon for building and repairing those mighty muscles. It's like the construction crew that swoops in, repairs the damage, and builds your strength to superhero levels.

With the right amount of protein, you'll be smashing pull-ups like a boss! And your body will be looking and feeling like a million bucks

Now, here's...

This week I had the pleasure of speaking to over 100 women at a National Sorority Convention in Washington DC.

I talked about how to get super clear on your dream life, and then gave them tools to persist when things go wrong. Because let's face it... the majority of the time, things actually DO go wrong.

I wanted to share a few nuggets from my talk so that hopefully they motivate you to keep persisting and shift your mindset fro negative to positive!

Assess how you are feeling

It's OKAY if you feel like shit ‍ because at the end of the day, we are HUMAN and you need to feel whatever it is that you are feeling. Something that helped me a ton was to write it out in my journal, which is a great place where you can say it all (even if it sound crazy)!

Face those negative thoughts head on!

I taught them a few different tools they can use. First, write out the negative thought, then ask yourself, "is this really true?"

Finally, write out who you would be if you didn't have these...

I am turning 33 years old on Thursday

June 1, 1990 is my birthday and I cannot believe it what a YEAR it has been! So much has changed...

I have moved to a spot on the water, just like I had always dreamed of, I have an amazing boyfriend, and I am getting more and more organized in my business. A year ago, I really didn't think I would have any of these things.

Many don't know this, but I have pretty bad anxiety. I am a high achiever with high standards for myself and while that may be a good thing, it also can cause A LOT of anxiety because you never feel like you are doing enough, and you never feel like you ARE enough. But I am continuing to work on it!

Here's a FEW things that helped me during this journey to 33...

1. Voice Recording

Last year, I created a voice recording of myself saying things as if they had already happened. It started off with saying "I am enough. I made it big. I have an amazing house on the water. I have an amazing boyfriend who cares about me. I impact...

Today's post is not about gnat catching

Luckily all the hacks from last week worked super well!

This week I have a few things on my mind:

1. I'm so ready to LIVE more and do more things each day that lighten up my cup and celebrate the good things
2. I'm ready to start speaking up for myself with ZERO shame. (Hence the email title, can you hear me now?)
3. Allergies are a pain in the butt (if ya know ya know)
4. Finally getting support is kinda uncomfortable

So let's dive into the first one

LIVE YOUR LIFE, FOR REAL!

Last week, I was pumped to go surfing with my friend Ashley Kidd. She's a 6x World Champion Wake Surfer and such a badass. I allowed myself to not work at all that morning! I got ready and headed to the boat on Lake Austin to spend the morning on the water. And it felt amazing to not only just be outdoors on the water, but I also was pumped to surf again and felt so in my element. I took a moment to appreciate that moment, because I want to hold onto that feeling and have it more...

I'm quitting fitness and inventing a silent leaf blower....

Only half kidding

If you follow me on Instagram, you know that I have been going through some very "first world problems"

One being the loud ass leaf blowing that is happening in front of my apartment daily.

Here's why it annoys me:

1 Typically they are doing this during my work from home hours, and it doesn't last a few minutes, sometimes it last an hour! And I swear... there really aren't any leaves to blow... and if there are, they could probably use a rake

2 I'm sure it's not consciously, but every patio has zero leaves on them... except MINE! This week they dramatically blew dirt and leaves directly into my outdoor spot... SO much so that at one point my door was open and the blew DIRECTLY into my apartment! My grumpy self went out side and gave them a LOOK. They said "I'm sorry" as I stared with them angrily.

3 Do you really need to be leaving blowing from 1pm-5pm? At one point I felt, like they were just blowing...

This must read story might just change your life. Don't skim it!

Two lumberjacks are out in the woods chopping wood. They have a strict quota to meet at the end of the day, so it's going to be a super busy one.

Lumberjack #1:

Hustles like a crazy person all day. He doesn't take any breaks because he knows meeting this deadline is almost impossible. So he figures the longer and harder he works, the more wood he will have chopped by the end of the day!

Lumberjack #2:

Takes a break every 10 minutes and disappears into the unknown. Lumberjack #1 is wondering where he is going and how he is going to meet the deadline if he keeps disappearing.

At the end of the day, they count how much wood they have chopped

Lumberjack #1: 80

Lumberjack #2: 90

Lumberjack #1 is PISSED.

"How the hell did he chop more wood then I did?"

So he asks him, "Hey, can I just ask you, what the hell you where doing when you where taking all those breaks? I just don't understand how you beat me!"

Lumberjack #2...

I had an incredibly rejuvenating weekend with my boyfriend and friends... BUT I have some SERIOUSLY funny things I want to chat about...

On Saturday night, I had a nightmare...

but not just any nightmare.

It was a nightmare of a spider FLINGING itself directly at my face in the middle of the night. It felt SO real that I sat up SCREAMING in the middle of the nigh, and in my sleep, I ran out of the room panicking.

I woke up scared and confused in the living room. But as I calmed down, I realized it was just a dream.

The funniest part of this all is that my boyfriend was totally freaked the fuck out and HE started screaming with me and trying to help me calm down in my sleep. He told me I pounced out of the bed to my hands and knees and crawled (Exorcist style) into the living room.

Has this ever happened to you?! We are both laughing about it now but... holy shit did it scare us both!

Can someone PLEASE clarify this debate for me:

Is it a garbage pail or a trash can? Or is it just a...

"Some of the best things in life don’t look so hot at the beginning.

It’s cool to pick something up fast, but have you ever experienced the feeling of sucking out of the gates? Then working hard, consistently, humbly…and celebrating the whole messy, wonderful process?

I was on a mission to get my first pull-up a few years back, and I can tell you that EVEN NOW—years after I got one, then 5, then 10–every single trip above the bar is so much sweeter bc of the sweat I had to put in to get here.

Apply to life! You’ve got this. Shoutout to my friend @angela_gargano for the coaching, support and belief in me getting pull-up number one back in 2019!"  

- Liz Plosser/Editor and Chief of Womens Health Magazine

You can watch the Video she created of her journey here

How REAL is this message

I've had the opportunity to work with HUNDREDS of women around the world to help them conquer their pull-up and FOUR things are certain.

1. It TOTALLY...

I stayed in a pineapple house…

And no, it wasn't Spongebob's house under the sea… but that would have been cool

This was a cute little hidden spot in Wimberly, Texas. There was a pineapple sign and path that lead to a cabin with limited service and no wifi.

EVERYTHING in the house was pineapple themed… from the spoons, the pillows, the curtains... she even had a magnet on the fridge that was pineapple!

The pineapple is an international sign of welcome! And from what I learned, an UPSIDE DOWN pineapple is a sign of... swinging</>... and yes the swinging you are thinking about

Getting away was super nice and for me what I discovered about myself is that I matter. Ithink I always put EVERYTHING else before my needs and I always have.

While that is a great quality to have, I have to remind myself that I need to take care of myself more... JUST like I tell all of my clients. I need to tell myself hat I am enough, I am deserving and my needs even if they...

I’m getting in my own way... and maybe are have too?

 You know you should be... 

• Reducing your screen time on social media
• Getting movement in each day…but instead you just continue to work work work
• Drinking more water
• Getting more sunlight
• Cutting off friends that are just toxic

...but you just aren’t doing any of it ‍... even though you know that if you actually do these things you will live better and have a happier life. 

So why DON’T we JUST DO IT ALREADY? What are we waiting for?

Why is it so hard to just do the "right” thing?

 As I was on a walk the other day I thought to myself, "it’s gotta be a few things..."

• Self-Sabotage: for some reason, we may not even think we're worth it (whether we are consciously aware of it or not) 
• Waiting for the “right” or ideal time: My mom is here for the next few days and she’s a teacher. She keeps saying things like, “when I am off in the...