top of page


Welcome to day 1 of 30 Days to a Conscious Body (THE FINAL ROUND for this year.) The goal with this program is to give you a different perspective around weight, your body and your overall life. Together we will close gaps that will bring you closer to self-love, self-awareness and self-discovery.

I know that there is currently a lot going on in the world. Many of us have experienced stress, sadness, anger, overwhelm, confusion and a lot more these last couple of days. It’s easy to get consumed by fear with everything that’s going on during this pandemic. I encourage you to be cautious and to stay informed but don’t let the fear take over your life. It is not healthy for any of us.

The best we can do during times like this is focus on what is in our control. As we continue to navigate through this global health crisis plagued with uncertainty, one of the most effective measures in our power is to take care of our whole selves - our mind, our body and our spirit. If you are in a position to do that, consider yourself blessed.

During the next 30 days you will learn how to transform your mind and body in a way that works specifically for YOU! Cookie cutter programs DON’T work. It’s time to take this deeper. If you haven’t had success in the past, it’s because you haven't tapped into what truly works for you. Here you will learn the tools that will allow you to stop seeking for answers outside of yourself and finally get you looking within.

A reminder that you must take this program seriously for your own healing and transformation. It is your responsibility to start redirecting your journey. I am excited that I get to support you in this.

Let’s Begin!

Week 1: Deliberate Practices

Day 1/30: The Power Of Intention

“Change the way you look at things and the things you look at will change” - Dr. Wayne Dyer

What we are currently experiencing in the world is getting us to rethink the way we do life. It’s time to live less out of habit and more out of intent. When we pair deliberate intention with our actions, we create more of what we truly want. Get intentional about the next 30 days. Be aware that some things may change throughout the program and that’s okay. Give yourself room to grow and experiment. For the purpose of this exercise, we are going to keep our intentions general. We are going to focus on the feeling rather than numbers. We can talk about numbers (weight, scale, measurements) later. We will revisit our goals and intentions throughout the program and adjust accordingly. 


Journal Prompts:

  • How do I want to feel in my body? ex) I want to feel strong, fast and flexible.

  • How do I currently feel in my body? ex) Low energy, bloated, tense, not as comfortable as I’d like to be.


Set 3 intentions for the next 30 days:





Once you’ve set your intentions, complete the following spiritual health assessment. Rate yourself from 1-10 with regard to each of the following statements. 1 = 100%, Disagreement up to 10 = 100% Agreement.


  1. ___ I feel I have meaning in my life.

  2. ___ I take time to connect and enjoy nature regularly.

  3. ___ I have faith in a higher power.

  4. ___ I make a daily practice of prayer or meditation.

  5. ___ I chose to bring kind actions into my daily activities.

  6. ___ I try to help others who are suffering.

  7. ___ I trust my intuition.

  8. ___ I am able to quiet my mind and listen deeply.

  9. ___ I take time to appreciate the small, everyday joys life has to offer.

  10. ___ I respect all living things.

  11. ___ I am able to focus mindfully in the present moment.

  12. ___ I appreciate that life is a mystery from which to grow from.

  13. ___ I do some type of mind/body movement such as yoga, Tai Chi, Pilates, Martial Arts, at least 2x a week.

  14. ___ I am able to forgive myself and move on.

  15. ___ I am able to forgive others and let go of resentment. 

  16. ___ I choose to not turn to alcohol/ drugs to forget about my problems.

  17. ___ I tend to worry about things

  18. ___ I feel balanced in my life.

  19. ___ I am easily annoyed or angered.

  20. ___ I consider food in a spiritual context.

  21. ___ I exercise 30 minutes or more on most days

  22. ___ I smoke cigarettes

  23. ___ I feel a deep connectedness to life that is difficult to explain

  24. ___ I live by a personal code of ethics and values

  25. ___ I find myself judging others

  26. ___ I feel like I can be friends with my body

  27. ___ I feel like I can relax into my body

  28. ___ I can trust myself to make choices that will make me a better person

Reflect: How do you feel about your answers?

2/30 Deliberate Practice and Goal Setting

"Sometimes the bravest thing you can do is show up" -Brene Brown

It’s time to get honest with yourself. Look at your daily habits, thoughts, and actions. Ask yourself if your behavior is causing you to grow, decline, or stay stagnant. Are you going forward or going nowhere? Let’s develop your deliberate practice.


Deliberate Practice: Deliberate practice refers to a special type of practice that is purposeful and systematic. While regular practice might include mindless repetitions, deliberate practice requires focused attention and is conducted with the specific goal of improving performance.


Journal Prompts:

What habits would you like to be more deliberate about? Choose habits that you know will bring you closer to feeling good in your body. Be realistic about your choices. If you are currently averaging 0 min of working out a week, start with a 15 min walk.


My committed habits are:





Habit Ideas: Park further when I go to the grocery store, hydrate daily, move my body in a way that feels good 30-45 min a day at least 3 times a week, daily 5 min meditation, stretch before bed.


Goal Setting: The reason we want to stay general with our goals is because many times when we introduce numbers such as weight, we also introduce resistance to the weight-loss process. (This will make more sense later, for now, just trust).


Journal Prompts:

What are some non-scale victories you can focus on? Here are some examples: Clothes fitting better/looser, more energy, you feel healthier, you can lift heavier weights, you are stronger, you sleep better, you can keep up with a toddler.


The non-scale victories that I will keep track of are:





Last but not least, why is all of this important to you? Why are you wanting to go through 30 days of living consciously in your body? Why is the time now and not later?

3/30 How to Unlock The Full Potential of Your Mind with Dr. Joe Dispenza

“You cannot see the way out of a challenge if you are looking at it every day from the same level of mind, emotions, thoughts, and feelings of the past.” -Dr. Joe Dispenza

Do you know how many thoughts your mind thinks each hour of the day? Experts estimate that the mind thinks between 60,000 – 80,000 thoughts a day. That’s an average of 2500 – 3,300 thoughts per hour. Other experts estimate a smaller number, of 50,000 thoughts per day, which means about 2100 thoughts per hour. This too, is a great number of thoughts. Have you stopped to think about the quality of your thoughts?

Dr. Joe Dispenza does an amazing job at explaining how our thoughts influence our life. His personal story can serve as a  great example for many of us. He’s broken down the science and specifics of what it means to break the habit of being yourself. This video you are about to watch will bring awareness to patterns and habits that may be holding you back.

Activity: Watch the following videos

Journal Prompt:


What personal reality are you creating day after day with your thoughts? Are these thoughts keeping you stuck or helping you move forward?

Do you know how many thoughts your mind thinks each hour of the day? Experts estimate that the mind thinks between 60,000 – 80,000 thoughts a day. That’s an average of 2500 – 3,300 thoughts per hour. Other experts estimate a smaller number, of 50,000 thoughts per day, which means about 2100 thoughts per hour. This too, is a great number of thoughts. Have you stopped to think about the quality of your thoughts?

Dr. Joe Dispenza does an amazing job at explaining how our thoughts influence our life. His personal story can serve as a  great example for many of us. He’s broken down the science and specifics of what it means to break the habit of being yourself. This video you are about to watch will bring awareness to patterns and habits that may be holding you back.

Activity: Watch the following videos

Journal Prompt:


What personal reality are you creating day after day with your thoughts? Are these thoughts keeping you stuck or helping you move forward?

4/30 Self-Reflection/Mindfulness Exercise

“The goal of meditation, isn’t to control your thoughts, it's to stop letting them control you”. - Anyonmous

It’s time to press the pause button. Give yourself some time to be with your thoughts. Far too often we get caught up in staying busy and never truly tune in. Today give yourself that opportunity. If it’s your first time or it feels a little ‘weird’, that’s totally normal. Let’s sit with it and see what comes up. (Ideal to use headphones and be in a quiet space where you won’t be disturbed.)

Activity: Listen to the following video.

Journal Prompt:


What did you notice came up for you during this meditation? 

Was there any resistance or discomfort or were you able to really feel into your body?

5/30 Louise Hay: You Can Heal Your Life

“You’ve been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.”- Louise Hay

Louise Hay has been one of my greatest teachers. This movie will allow you to step into a new realm of self-love and compassion for yourself and your body. “If we are willing to do the mental work, almost anything can be healed.” Louise explains how limiting beliefs and ideas are often the cause of illness, and how you can change your thinking and improve the quality of your life! 


You Can Heal Your Life by Loiuse Hay is a powerful film! The quality of the movie isn’t the best but the message is there. This was one of the first things that began shifting how I felt about myself, my body and my life.

Activity: Watch the following film.

Journal Prompt:

List your top five takeaways from this film. How can you apply this to your life?

6/30 You Are More Than Just  A Body

“You don't have a Soul. You are a Soul. You have a body.” -C.S. Lewis

If you have been called to participate in this program, there is a deeper part of you that understands that you are more than just your physical body. You are a spiritual being having a human experience. This is why so many factors go into determining what shape your physical Earth suit takes. Our bodies are a reflection of our mental and emotional state. 


Today take some time to explore what spirituality means to you.

Journal Prompt:

What does spirituality mean to you?



Where do you feel the most spiritually connected?




Do you believe that you are a spiritual being having a human experience?

What does “You are more than just a body” mean to you?

7/30 Reflection of First Week

“One step at a time is all it takes to get you there.” - Emily Dickinson

Congrats! You made it through the first week. You have now learned some powerful tools that you will continue to implement throughout the next couple of weeks. I want to encourage you to revisit the videos you’ve been watching and to really grasp the message in each one. Sometimes it takes us a couple of times through to finally hear THE message. You’ll be surprised that every time you replay a video, you’ll catch something new. Although we are only a week in, the mental shifts have already began to take place. Let’s explore what you’ve learned this first week.

Journal Prompt:

Have you noticed any changes in the way you think?


What about the way that you talk to yourself?

What are some things that you’ve become aware of?

Has your perspective about yourself and body shifted?


It’s only the first week. Congrats on your achievements. If you’re still feeling stuck, don’t worry. Continue to trust the process.

Week 2: Full Body Nourishment (Mind, Body, Spirit)

8/30 Primary and Secondary Food

“All too often it’s the soul that's hungry, not the body.” Gaynor Parke

 Usually when we think about nourishment we think about the foods that we eat. While it’s important to nourish your body with foods that will help you feel great, we need to look beyond our plate. Have you ever followed a diet, liked the results you were getting but you still didn’t feel 100% happy? That’s because the foundation a.k.a your primary food wasn’t set. Having a strong foundation in primary foods looks like having healthy relationships, regular physical activity, a fulfilling career and a spiritual practice.


This alone can fill your soul and satisfy your hunger for life. When primary food is balanced and satiating, YOUR LIFE feeds you. Making the actual food that you eat as secondary food.Think back to a time when you were passionately in love. Everything was exciting. Colors were vibrant.  Intimacy was magical. Your lover’s touch and feelings of exhilaration sustained you. You were floating on air, gazing into each other’s eyes. You forgot about food and were high on life. Remember when, as a child, you were playing outside, having fun? Suddenly, your mother announced dinner was ready, but you were not hungry at all. The passion of play took all of your attention.


Sometimes we are fed not by food but by the energy in our lives. These moments and feelings provide a different kind of nourishment. When the foundation of our primary food isn’t set, we crave for things that will fulfill us physically, mentally, emotionally and spiritually. Sometimes that means over eating, binging, smoking, addictions, ect. Don’t beat yourself up if you’ve searched for primary food in the “wrong” places. As humans, we hunger for play, touch, romance, intimacy, love, achievement, success, art, music,  self-expression, leadership, excitement, adventure and spirituality. All of these elements are essential forms of nourishment.


The extent to which we are able to incorporate them determines how enjoyable and worthwhile our lives feel. Remember, nutrition isn't just about being fed with food. But also by being fed emotionally and spiritually through your life experiences. Throughout the next couple of weeks together, you will learn how to create more primary nourishment. Be patient and have compassion with yourself.

Activity: Watch the following video.

Journal Prompts:

Take a deeper look into your own journey with primary food. 


Are there any toxic people or relationships in your life that you need to let go of?

Are you setting healthy boundaries with the people that you surround myself with?

Who do you surround yourself with the most? List your top 5. How do you feel after being with them? Energized or drained?

How do you feel about yourself when you are around these people?

How is your relationship with your family? (Think about all of your family members and the type of relationship that you have with them)

How is your home environment? Do you feel safe at home?

How is your work/school environment?

Do you enjoy what you do for work?

9/30 Bio-Individuality and Aligning with Your Nutritional Truth

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” -Ralph Waldo Emerson

 How many times have you tried losing weight? And how many of those times have you felt that you were unsuccessful? What approach did you take when it came to losing weight? Who’s diet did you follow? Understand that your body is uniquely designed. What works for some people, won’t work for others. Why do you think that there are hundreds, if not thousands of diets out there? It’s because someone tried something, it worked for them and then they went off and made a book or a blog about it. Each of our bodies needs its own special care.


Do you realize how everyone thrives on different foods and styles of eating? For some, the best approach is low carb, for others it’s a vegan lifestyle, and others perhaps prefer keto. The possibilities are endless. I can almost assure you that I have tried every diet and eating style out there. I never understood why I was never successful with these diets. And if I was, it was only short term. I tried diet after diet. I lived this way until I found my own truth and what worked for me and my body. Do I regret trying all those diets and eating styles? Nope. Because in the practice of them I found what didn’t work for me and what did. I learned what I liked and what I didn’t like. I learned what made my body feel amazing and what made my body feel... well not so great.


Then I understood that me listening to my body was what was going to give me long lasting results. It was going to be me working with my body instead of against it. And this meant taking matters into my own hands. At first it seemed like an overwhelming idea. In the past it had been so easy to just pick up a diet and follow it. Or to just listen to someone else. But truthfully, nobody knows your body like you. To have an outsider come in and assume they know what’s best for you is up for question. Unless it is a medical professional or someone with authority in this matter, then I understand. But even then I encourage you to participate in learning more about what you are being told and feel how that resonates with you. Otherwise you are going to keep handing over your voice and your empowerment over and over again. It wasn’t until I did #90DaysToLivingInAConsciousBody that I came to a point where I was ready to put intention behind my actions. I was determined to find something that would make this process enjoyable (as it should be).


If you are trying to lose weight, and you are hating the process, you’re doing it wrong. You’re going against your bodies natural desires. This MUST be a fun learning experience. The reason you get frustrated is because you are not being patient with your process. You are also not being guided in the right direction. The goal of this guide is to steer you and empower you with the right tools. Be patient with yourself. Stop trying to put a deadline on your body and your healing. The truth is, that there is no end goal. This is a lifestyle. Just like many things in life change, so does your body and its needs. View your journey as a puzzle and focus on understanding all the pieces without judgment. When you come into harmony with who you are, the weight-loss process will be much more enjoyable. I am also aware that many of you don’t know where to start when it comes to fitness and nutrition so I will share with you what has worked for me.

Activity: Watch the following video.

Journal Prompts:

It’s no surprise that diets are everywhere. Everyone always has an opinion on what you should and shouldn’t eat. At this point you may be tired, confused and frustrated. Allow yourself to take a step back. Eliminate all rules of what you “should” be doing and start tuning into your bodies needs. Log what you eat for a week. Pay attention to your mood and how the food makes you feel physically. At the end of the week, decide if you want to keep certain foods, maybe decrease portions, or find new alternatives. Start writing your own rules!


10/30 A Different Perspective to Infinite Possibilities

“The key to bringing your body into a new place is to see it differently from the way that it is. It is necessary that you focus upon the body that is coming to distract yourself from the aspects of your current physical body, as long as you are seeing your body as it is, you are contradicting the vibration of the idea of a slender body. You cannot create a new reality while looking at your current reality.” Abraham Hicks

 The videos that you are about to listen to offer a whole new and different perspective on weight. Be open to what they have to say. Take what resonates and leave behind what doesn't. Remember, the ideas that are being presented to you are to help you release resistance and get you tuned in with YOUR own truth.

Activity: Watch the following videos.

Journal Prompts:

What ideas stood out the most to you from these videos?

How is this different then what you've heard in the past?


11/30 Loving Your Body

“And I said to my body softly. ‘I want to be your friend.’ it took a long breath and replied ‘I have been waiting my whole life for this.” ― Nayyirah Waheed

The term self-love gets thrown around on a daily basis especially on social media. We are constantly being told to love ourselves but what does that even mean? Self-love means different things to different people. If you don’t know what self-love means for you, don’t worry - we will be exploring that together in the next couple of weeks. In the beginning of my journey, I didn’t understand how to ‘love myself’. The concept didn’t really make sense in my head. However, something that did make sense was gratitude. I had a new appreciation for my body that I didn’t have before and although I didn’t live it, I was grateful for it.

Journal Prompts:

Make a list of all the amazing things your body does for you and the things that you appreciate about it (the fact that your heart never stops beating, the legs that carry you through your everyday life, your eyes, your hands, your hair.)


12/30 Yours Beliefs Around Weight

“Your subconscious mind is always listening to and believing in everything you repeatedly say about yourself. So try not to become your own enemy of progress.” - Edmond Mbiaka

Rate yourself from 1-10 with regard to each of the following statements. 1 = 100%, Disagreement up to 10 = 100% Agreement.


1. ____ Losing weight takes too much work and struggle.

2. ____ I have to follow a diet to lose weight.

3. ____ Everyone can lose weight except me.

4. ____ I have to give up my favorite foods in order to see results.

5. ____ I have bad genetics.

6. ____ Changing my lifestyle is hard.

7. ____ If I lose weight, people will view me differently.

8. ____ I can’t always be myself around other people.

9. ____ Going on a weight-loss journey won’t allow time for anything else in my life.

10. ___ Losing weight means I’ll get more attention from others.

11. ___ I don’t feel “good enough” to lose weight.

12. ___ Realistically, chances are I’ll never be happy in my body so why try.

13. ___ I need “stuff” to make me happy (clothes, money, great job, relationship).

14.___ If I lose weight there are certain people in my life that won’t like it, or me.

15.___ If I invest more time in myself I am being selfish and taking away from others.

16.___ I am okay with accepting my body as it is now.

17.___ I wish I were smarter or better at something.

18.___ I am not good at understanding fitness and nutrition.

19. ___ If I lose weight, I might regain it.

20. ___ If you want something done right, you have to do it yourself.

21. ___ Losing weight is selfish.

22. ___ I don’t like change.

23. ___ Bad things always happen to me; if it can go wrong, it will.

24. ___ I need to change who I am to attract a relationship.

25. ___ I have a slow metabolism.

26. ___ What goes around comes around.

27. ___ I am big boned.

28. ___ I’m too old to lose weight.

29. ___ Time catches up to everyone.

30. ___ Money is finite and I can never get ahead.

31. ___ If I lose weight, that’s great if not that’s fine too.

32. ___ Others opinions matter to me.

33. ___ The less you eat, the faster you’ll lose weight.

34. ___ If I “mess up” for the day, I might as well keep eating.

35. ___ I honor and respect my body.

36. ___ I have patience with my body.

37. ___ I treat my body with love and compassion.

38. ___ I wouldn’t trade bodies with anyone else.

39. ___ Diet and exercise are all that matter when it comes to losing weight.

40. ___ I am not deserving of being comfortable in my body.

41. ___ I need help getting started but I don’t want to reach out to anyone

42. ___ Cardio is the only way to lose weight.

43. ___ Carbs are BAD.

44. ___ I feel safe being overweight

45. ___ When I carry excess weight, people don’t notice me. I stay hidden and safe.

46. ___ Food or other habits bring me comfort.

47. ___ I eat or drink to avoid my feelings.

48. ___ Crying around other people is weak.

49. ___ My opinions don’t matter.

50. ___ You can’t trust anyone in this world.


Use this evaluation to decide what you want to change about your personal beliefs. A lot of times we don’t realize how negative or self-destructive our beliefs are. Many times, it’s these beliefs that keep us stuck. When we can take a step back and see our belief system with fresh eyes, we can take a new approach.

Journal Prompts:

Make a list of all the beliefs you hold around weight. Are there some beliefs that you would like to shift?


Were you surprised by any of them?


How or when did you create this belief?

How will you shift it?


13/30 Identify Where You Are and What You Need

“Life doesn’t happen to you, it happens for you”

By now I hope that you understand that we are all so different. Your personal needs are constantly changing depending on where you are in life. It’s important to tune into what you need at this moment so that you can gain clarity on what to focus on next. When we are scrambled in our thoughts it’s difficult to take action on the things that matter. This clarity will help you navigate through your journey with less resistance.

Activity: Circle the answer(s) that best resonate with you at this moment in time.


In this moment I need: 

  1. A meal plan that I can follow

  2. I need to learn more about nutrition and how it works in my body

  3. I need a flexible yet structured approach (tracking macros is a great tool)

  4. An intuitive teaching approach

  5. Less structure when in comes to meals

  6. More structure when it comes to meals

  7. I need to let go of a lot of fear based beliefs when it comes to food 


In this moment I need:

  1. A workout plan that I can follow

  2. Start by moving my body a couple minutes a day

  3. Find a class or a gym that I like

  4. Find home workouts

  5. Discover what form of movement my body needs/wants


It’s important to tune into what you need in the now so that we can bring the gap between where you are and where you want to be. There are no shortcuts in understanding your body. You must master one phase before moving onto the next.

Here is today's video:

Journal Prompts:

What's something that you learned regarding food vibrations?

14/30 The Secret to Understanding Humans

“There are only patterns, patterns on top of patterns, patterns that affect other patterns. Patterns hidden by patterns. Patterns within patterns” - Chuck Palahniuk

“There are only patterns, patterns on top of patterns, patterns that affect other patterns. Patterns hidden by patterns. Patterns within patterns” - Chuck Palahniuk

Many times we are trying to fit a mold and we don’t even know why. For me, being thin meant "happily ever after" but I soon realized that belief wasn't true. Even at my thinnest, I was unhappy with my body. For me, being in a smaller meant acceptance, it meant love and understanding. It was a belief that I held so strongly that I was willing to do whatever I had to do to be ‘skinny’ EVEN if it was harmful to my health. Today, we will explore why you associated happiness with a specific body type. 

Journal Prompts:

Choose 3 that stand out to you the most.

1.How far back do your beliefs about weight and body image go?  

2.What is the earliest age that you can remember judging your body? What was that judgement? Where did it come from?

3.Is there an early memory where someone pointed out “flaws” about your body? What did they say to you?

4.Did you ever observe others judging someone else? How might have that contributed to your body image issues? 

5.Did you or do you compare your body to others? Who are they? Is it people you know, celebrities, or social media

people? How does comparing yourself make you feel?

6.What are your parents’ relationships to food?  

7.What is your mother’s  (or female guardian) pattern with weight and body image?  

8.What is your father’s (or male guardian) pattern with weight and body image?

9.Did  he or she ever make comments about their body?

10.Did he or she ever make comments about your body or eating habits? What kind of comments did they make?

15/30 Understanding Trauma and Trigger

"We don’t respond to what happens, we respond to our perception of what happens"- Dr. Gabor Mate

Many times we are trying to fit a mold and we don’t even know why. For me, being thin meant "happily ever after" but I soon realized that that belief wasn't true. Even at my thinnest, I was unhappy with my body. For me, being in a smaller meant acceptance, it meant love and understanding. It was a belief that I held so strongly that I was willing to do whatever I had to do to be ‘skinny’ EVEN if it was harmful to my health. Today, we will explore why you associated happiness with a specific body type. 


Journal Prompts:

First video: What is a recent experience that triggered some type of reaction within you? Looking at the deeper meaning, what was it about?


Second video:

What behaviors can you thank and let go of?

How has trauma disconnected you from yourself? 

Third Video:

Have you ever had an addictive pattern/behavior in your life?

What did that behavior do for you?

16/30 Healing The Younger Yous

"All healing is first a healing of the heart." - Carl Townsend

We are multidimensional beings. All of these dimensions play an important role in our life and they all intertwine. You can’t have one without the other. You can’t heal the body without healing the soul and you can’t heal the soul without releasing the emotional memories from the body.


There are a couple of ways to release emotional memories from the body. My favorite (and the one I use with my clients) is through guided meditation. It’s important to understand that the body remembers even after our brain has ‘deleted’ or suppressed the memory or event. These memories and traumas have a physiological base in and around your body and are still part of your daily operating system. 


These memories are stored in something called bio-photons. Bio-photons are itty bitty tiny points of light that makeup your body. Releasing these memories from your body may result in weight-loss, it can help you understand where your binging is coming from, it can liberate you and set you free. I am going to give you the tools so that you can start releasing these memories from your body and you can start living a happy and healthy life. This method of releasing emotional memories from the body was taught to me by my teacher and mentor Kelly Schwegel. It is called ‘Healing The Younger Yous’ and it is typically done through a guided meditation. I will leave you with two different versions of the meditation.


Journal Prompts:

How was your experience healing the younger you?

What younger you came up for you? (age)

What did she need?

17/30 Transforming Pain Into Joy

"Your body isn't good enough" translates in a little girl's mind to "YOU aren't good enough." This becomes a core belief that gets passed on to the next generation. - Christiane Northrup

Our bodies have a way of communicating with us.  Most times we just need to listen and pay attention to it. After watching today's video, checkout this link:


Journal Prompts:

How can you shift the way you think about your female body?

How can you learn to support yourself to teach others how to support you?

What was the biggest 'aha' moment from listening to this?

18/30 Body Ideals

“Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.” - Bernard M. Baruch

In this video you will see how bodies are treated like a trend. Now more than ever you see so many altering their bodies to fit the current trend. Have you ever stopped to think about how they would 'undo' this to fit the next trend?


Journal Prompts:

What do body ideals tell us? Who creates them? And who benefits from them?

As Katie said, "By learning the past history of beauty ideals and seeing how drastically they change over time, we can empower ourselves to choose how we want to look and feel in our bodies!"​


19/30 Self-Worth is Power

“Before you find out who you are, you have to figure out who you aren't..”
― Iyanla Vanzant

Our bodies have a way of communicating with us.  Most times we just need to listen and pay attention to it. After watching today's video, checkout this link: 


Journal Prompts:

Do you know your own worth? Do you believe you matter?

How can you separate what you think from what you've been made to believe to think?

What was your biggest takeaway from the last video?

20/30 Connecting with Yourself

Having goals can be useful, but don't lose sight of how great you are and how much you can help yourself and others right now. - Tara Stiles

The two women in today's videos are amazing! They will offer  different perspective when it comes to how you view working out. In these videos they reference yoga but I'd like you to apply this to whatever kind of movement you resonate with the best!


Journal Prompts:

Video 1: How important is it for you to develop your own style when it comes to your fitness journey? It's great to see how Tara took something and made it work for herself. You don't have to re-invent the wheel but I encourage you to start seeing the world through YOUR eyes.

Video 2: How do you channel your fire through exercise? Maybe is weights, maybe it's running or even dance? 

21/30 A Boxed Life

"If you do what you’ve always done, you’ll get what you’ve always gotten.” – Tony Robbins

So we fail to realize how much of a routine we live in. Pay attention to the box analogy in today's video.


Journal Prompts:

How do you move your body on a daily basis? 

How much time do you spend in a 'box'?

List 3 main points and takeaways from this video.




22/30 Reparenting Yourself

Confidence is a skill you build through action. – Mel Robbins

Mel Robbins is going to share two powerful tools with you today. Implement them and use them wisely.


Journal Prompts:

How does the gap between where you are and where you want to be make you feel?

Participate in the "if when" exercise that Mel talks about in the video. This is going to be a GREAT tool for you!

How can you use the 5 second rule in your life?

23/30 Nothing Can Stop You

"If you don't program yourself, life will program you!" - Les Brown

Les Brown is a GEM! His dynamic personality is contagious. Take some time to research him. He has a powerful story!! Today you will get a short glimpse into his world. Enjoy!


Journal Prompts:

What is important to you? What would give your life meaning and power? 

What defines you? How do you define yourself?

24/30 Striving For Excellence 

If you keep knocking, you will find open doors." - Jim Rohn

Like my mentor would say to me, "Jim Rohn is the grand daddy of them all." Mr. Rohn is one of the first motivational speakers. He has been the mentor of many of our current personal development teachers, one being Tony Robbins. This man is full of love and wisdom. He's been one of my greatest teachers. Enjoy his content!


Journal Prompts:


Do you believe that we get what we need or do we get what we deserve?


How can you begin the processing of deserving? 

25/30 10 Rules for Self-love

“You don’t become what you want, you become what you believe.” ― Oprah Winfrey

We are five days away from completing 30 days to a Conscious Body. Please use this time to really connect with everything you've been learning. Get your toolbox ready. Remember, this transformation is for LIFE!


Journal Prompts:


Do you feel like you've taken responsibility for your life?


Have you been able to accept the past and move forward? 

How are your shadow beliefs still hindering you from becoming the next version of you?

26/30 Pleasurebale Weightloss

"Instead of making weight-loss a game of calories in and calories out, allow it to become an intimate relationship in your life worthy of tenderness and respect" - Jenna la Flemme

Jenna has ​a different perspective on weight-loss. She refers to our body as our female animal that we need to love and nurture. I highly recommend checking out her book so that you can start to derive your own ideas of what pleasure weight-loss may look like for you.


Journal Prompts:


From Jenna's book. Ask your body the following questions:

  • How can I make losing weight more fun for you?

  • Which of your needs or desires have I been neglecting?

  • What foods make you feel great?

  • What makes you feel alive?

  • What can I do to make you feel appreciated?

  • What can I do to make you feel beautiful?

27/30 Crossing The River of Change

Are you going to be defined by a vision of the future or are you going to live by the memories of the past? -Dr. Joe Dispenza,


Today's video is POWERFUL! Dr. Joe is back. You heard from him before. Please listen to it TWICE!!!! Dr. Joe does a great job on explaining how we can create our new self. Letting go of the fear, guilt, and old programing is going to be huge.


Journal Prompts:


Video 1:

How often do you cling to the familiar self?

What kind of signals does your body send your mind?

Video 2:

Do you allow your body to feel emotions?

28/30 Pushing Your Limits

"When you think that you are done you're only 40% in to what your body's capable of doing. That's just the limits that we put on ourselves." - David Goggins

David Goggins is INTENSE. He has no filter when it comes to saying it how it is. He's logical and to the point. He might offend some and be to intense for others, but here is a man that we can learn from. I believe in harmonizing the feminine and the masculine. He will add some fire to your masculine. 


Journal Prompts:


What are 3 takeaways you got from listening to Davind Goggins? 

29/30 Everything is Figureoutable

"There has never been and never will be another you. You have a purpose - a very special gift that only you can bring to the world." - Marie Forleo

Alright ladies, I searched everywhere for a specific 15-20 min video of Marie but it was no where to be found. This is probably a sign that you are meant to get to know ALL of her in this one hour video lol I know you'll enjoy it!


Journal Prompts:


Marie's phrase is "everything is  figureoutable." Do you agree or disagree with this? Why or why not?


Take notes on 'Expansion and Contraction": How can you apply this to yourself?

What does surrendering to your body mean for you after listening to Marie?

How can you 'dance' between your feminine and masculine side?

30/30 Your Journey Doesn't End Here


You have officially completed 30 Days To A Conscious Body!!!! Know that your journey doesn't end here.  For many of you, this is just the beginning of you getting to know yourself and your body on a whole new level. Thank you for allowing me to be a part of your life for these last 30 days. My goal for you is to have you understand what it truly means to make health and fitness a lifestyle. My other goal for you ladies is for you to understand how this goes just beyond the physical aspects of things.  It truly is mind, body and spirit. Several of you will be continuing into phase two of this program. 

If you haven't signed up for it already, here is the link: 

This next phase will be on your own and at your own pace.

If you are continuing into phase 2, hold off on these activities. You will be doing this in week of phase 2.



If you we are parting ways here, complete the following activities:

  • Review and redo the activities from  day 1, 2, and 12, Compare where you are now to where you started. 

  • Re-visit you SMART goal sheet and see where you stand.

  • Redo the circle of life. Compare both circles. What changes do you notice? How or where did you improve?

I am going to leave you with one of my FAVORITE videos: 


Again, thank you ladies so much for giving me the opportunity to play a role in your journey to overall health. If you found this program valuable, please share it with others. It would also mean a lot for me if you leave a review of what this program did for you:

Please know that I am here to help guide you and support you in anyway that I can. May we stay connected.



bottom of page