Small Efforts Add Up to Success

The sum of small efforts can eventually lead to reaching your long-term goal. Think back over a period of time, perhaps to a few months ago, and notice how change took place. Sometimes, we find that small efforts that didn't seem to matter, then we notice they actually did matter. They cultivated gradual change or … Continue reading Small Efforts Add Up to Success

To All the Active and Runner Moms Who Experience “Mom Guilt”

[Note: I'm writing this from the perspective as a mother and an athlete, I feel the "mom guilt" creep in periodically, as I strive to balance training and motherhood. This short letter can be to any mother who experiences "mom guilt" and or who needs to make sure that they're taking enough care of themselves. … Continue reading To All the Active and Runner Moms Who Experience “Mom Guilt”

If You Could Speak to Your Younger Self

Journal prompt If you could speak to your younger self, what advice would you give? Give advice to your younger self by writing a letter. Psych research on reminiscence and regrets shows that this little talk can have value in helping you realize your current goals. Glacier Ridge Trail, Moraine State Park, PA Subscribe for … Continue reading If You Could Speak to Your Younger Self

Be a Beginner Every Single Morning

"Be willing to be a BEGINNER every single morning." - Meister Eckhart Being a "beginner" can mean: ▪︎ Feeling rejuvenated or refreshed ▪︎ Ready to try and/or learn something new ▪︎ Not always playing the role of the expert ▪︎ Ready to start fresh Moraine State Park, PA Subscribe for mental wellness tips

Why are you in such a hurry?

Take things in shorter strides and enjoy the journey of life. Shorter strides doesn't always mean slower. Sometimes we rush to get to where we're going because the journey is long and stressful, we want to just get there! It can also be stressful to rush. If we look at the journey in sections, it … Continue reading Why are you in such a hurry?

Spinning Your Wheels: ask for help when you’re stuck

We don't always like to ask for help, a lot of times we'll wait until we're feeling completely overwhelmed by emotions and stress. While there are multiple reasons that we might behave this way, such as fear of failure or rejection, for example... however, this article isn't about that. Let's get right to the point. … Continue reading Spinning Your Wheels: ask for help when you’re stuck

1% Better Habits and Goals

1%, think about it If we made a small change in our lives every single day, just 1% better, what would our lives look like? How much improvement would we see? How much closer would we be to our goals? We often don't notice tiny changes or progress until they build up over time. We … Continue reading 1% Better Habits and Goals

Would you like to work on managing anxiety and building healthy habits?

Is anxiety keeping you from reaching your goals? Would you like to work on building up healthy habits that reflect your goals? If the answer is "yes," then reach out to me if you think that we'd be a good fit to strategize together! I'm working with Pennsylvania residents. Please, reach out if you have … Continue reading Would you like to work on managing anxiety and building healthy habits?

Set S.M.A.R.T. Goals

How to set goals Set S.M.A.R.T. goals Specific Measurable Attainable Realistic Time-based This is important framework for creating any goal, short-term or long-term. I keep this structure in mind when helping people set goals and intentions. We work smart ▪︎ We are specific ▪︎ We look at the details of the desired outcome ▪︎ We … Continue reading Set S.M.A.R.T. Goals

Being Fearless, Accomplishing a Dream

Think of something that you’ve always dreamed of doing. Travel? Opening a business? Contacting someone you haven’t talked to in a long time or ever? Dumping an unhealthy habit that you have been clinging to? It can be anything. It is probably overwhelming to think about and you might be afraid of the process. I’m … Continue reading Being Fearless, Accomplishing a Dream