I want to have a heart-to-heart with you today. If you've been following my journey, you know we've covered so much ground together—from recognizing emotions to creating game plans and developing an adaptable mindset through challenges. But today is different. Today is about you.

Because I know right now, you might feel tired. You might be questioning whether anything you're doing is even working. You might be thinking, "What's the point? Why does it feel like nothing is changing?"

I need you to hear me loud and clear: You are changing. You are doing the work. And even if it doesn't feel like it right now, you are further along than you were before.

Sometimes we show up expecting instant results. And when things don't happen as quickly as we want, we start questioning ourselves. But progress is happening even when you can't see it.

Take a breath with me. In and out.

You're doing better than you think. You're stronger than you give yourself credit for. And right now, even if you...

That hallway between a closed door and one yet to open—it's where most people quit.

I still remember the moment it happened. On national television, in front of millions of viewers, my ACL tore. The pain was excruciating, but nothing compared to the doctor's words: "This is a career-ending injury."

Those words echoed in my head for days. This wasn't even my first ACL tear—I'd already been through this in college with my other knee. I was devastated, angry, and completely lost in that dark hallway of uncertainty.

But here's what I've learned about those hallway moments: they don't mean you're failing. They mean you're in transition. You're growing. You're stepping into something new.

When faced with my doctor's grim prognosis, I didn't accept it as my final answer. Instead, I went online and searched for proof—stories of athletes who came back from ACL tears. I found football players and other athletes who not only returned to their sports but had their strongest seasons post-inj...

Have you ever felt like you have a thousand tabs open in your brain? That was me last month—drowning in to-dos, struggling to focus, and feeling like I was getting absolutely nowhere in my business and personal goals.

Then I discovered the 15-minute brain dump, and everything changed.

Why I Was Stuck

Looking back, it's clear what was happening. I was trying to hold everything in my head—client deadlines, content ideas, personal goals, household tasks, relationship stuff—you name it. My brain was cluttered, and I couldn't see what actually mattered.

The most frustrating part? I could successfully tackle other challenges in my life (including recovering from a major injury to compete in a fitness competition), but somehow my daily workflow felt impossible to manage.

The Solution That Changed Everything

One morning, feeling particularly overwhelmed, I grabbed a notebook and set a timer for 15 minutes. I wrote down every single thing in my head—no filter, no organization, no judgm...

Have you ever been so stuck in your head that you couldn't even begin to picture what "right" looks like? I recently had someone message me saying she was having a panic attack, and in that moment, she remembered something I said: "What if it all goes right?" That one thought helped her push through the panic, reset her state, and regain control. That's how powerful our mindset truly is.

But sometimes, just thinking isn't enough. When we're deep in anxiety and fogged up with negativity, we have to physically move through it.

The Science Behind Movement and Mindset

Have you ever noticed how animals shake their bodies after a stressful situation? My dog Pepper does this all the time. When she gets overwhelmed, she shakes it out. As her trainer explained, she's resetting her nervous system—shaking off the stress and returning to the present moment.

We humans can do the same thing. It's called somatic release, a technique used in therapy and trauma work to help the body release buil...

I recently recorded a special episode for my podcast that included a five-minute walking meditation designed to shift energy, clear the mind, and connect with our highest selves. I wanted to share why this practice has been so transformative for me and could be for you too.Today I'm walking you through a transformative walking meditation designed to shift energy, clear the mind, and connect with one's highest self. The meditation emphasizes the importance of affirmations, self-empowerment, and visualizing success, encouraging listeners to embrace your best self and reflect on your journey towards personal growth.

Breaking the Negative Thought Cycle

We all get caught in spirals of stress, overthinking, and worst-case scenario thinking. I've found that one of the most powerful questions I can ask myself is "What if it all goes right?" This simple shift in perspective can instantly transport me from anxiety to possibility.

The Walking Meditation Practice

The meditation I created co...

Recently, I found myself stuck – unable to even imagine my perfect day. My mind was frozen, trapped in survival mode, constantly fixating on what could go wrong. Sound familiar?

Breaking Through the Mental Barrier

I discovered a powerful approach to reconnecting with my potential. It starts with a simple walk and a profound question: "What if it all goes right?"

The Walk of Possibility

During my walk, I began a mindfulness technique. I named what I saw around me – "tree," "sky," "bird" – grounding myself in the present moment. This isn't just random talking; it's a proven method to calm your nervous system and shift out of stress mode.

Visualizing Without Limits

The real magic happened when I started to imagine my ideal life without constraints. No money worries, no self-doubt – just pure possibility. I challenged myself to picture:

• My morning routine
• How I'd feel throughout the day
• The people around me
• My energy and mindset

Practical Steps to Transformation

1. Take a
...

Recently, I found myself stuck in a cycle of self-doubt that felt impossible to escape. My business wasn't flowing, my goals seemed distant, and I was drowning in negative thinking. Sound familiar?

The Turning Point

I realized I'd stopped doing something crucial – visualizing my perfect day and believing in possibilities. When everything feels like a struggle, it's easy to lose hope. But I discovered a powerful approach to breaking through this mental fog.

My Three-Step Rescue Plan

1. Feel It, But Don't Live There

I gave myself 24 hours to fully experience my frustration. I journaled, talked to friends, and allowed myself to feel everything without judgment. The key? Setting a time limit so I didn't get permanently stuck.

2. Ground Yourself

During a walk with my dog, I started a simple grounding technique. I began naming everything I saw out loud – "tree," "bird," "water." It sounds silly, but it pulled me back to the present moment and broke my spiral of negative thinking.

I'm sitting in my hotel room in Nashville, feeling inspired after an incredible breathwork session today. You know those moments when clarity just hits you? That's what I want to share with you today—a simple but powerful concept that's been transforming both my clients' journeys and my own: checkpoints.

Here's what I've noticed with the high-achieving women in my programs: They show up consistently for weeks (sometimes getting four workouts in, sometimes only two), but they convince themselves they're not making progress because their consistency wasn't "perfect." Sound familiar?

This is exactly why checkpoints are non-negotiable in my fitness programs. We always begin with a strength test on day one—a practice I started years ago when I was falling out of love with working out. My friend Amanda and I would stay late at my gym and test different movements (kind of like an army PT test). We'd stay consistent with our training and then come back to those same tests weeks later to s...

I had one of those weeks. You know the kind—where everything you've been working on falls apart, and you feel like an absolute failure. I was sitting in my office, staring at the remnants of a project that completely flopped despite all my hard work, and I felt that familiar wave of disappointment wash over me.

But instead of spiraling, I stopped. I sat down and reflected on all the other times I've face-planted (sometimes literally) in my life. Like when I tore my ACL on American Ninja Warrior after training for years to get there. Or when I realized my gym wasn't financially sustainable despite the countless late nights I'd put into it.

Each time I thought my world was ending, but each time I got back up—and came back stronger.

That's when I remembered the quote that changed everything for me: "When one door closes, another one opens, but no one talks about the hallway in between." We're all familiar with those hallway moments—when one chapter has ended, but the next hasn't beg...