Do you ever feel like you are so far from the person you know that you are capable of being? For the longest time, that was the way I felt…even when I was doing everything I could to “be a better person”. If you relate, you are really going to appreciate this article.

I can remember, back when I was perpetually dieting, I would tell myself I was going to completely overhaul my diet on Monday, the first of the month, or after some major event happened. The time would come and I’d hardly make it through breakfast before I was “off track” on my very intricate 1200-calorie plan that I had taken hours to come up with. At the time, I thought it was my lack of willpower and self-control that was responsible and that I just didn’t have what it took to lose weight and change my habits. Now, I know that’s just not true and that the approach I was taking was the problem.

The truth is, overhauling your life overnight rarely works. Why? Because in order to create lasting change, you need to retrain your subconscious mind (which is responsible for 95% of your actions). When we set out to change our life, our conscious mind is the one that is running the show (which is only responsible for a mere 5% of our actions). Too often, we bite off more than we can chew when it comes to the habits we are trying to develop and never come close to ingraining them into our subconscious mind.

In the example of dieting, we may try to go from overeating regularly, eating out, and never preparing food at home to restricting our calories and preparing all of our meals at home. It’s far too big of a leap to take at one time and we don’t end up lasting long enough to retrain our subconscious mind and create healthy habits.

Here are three steps you can take to start changing your life today:

Step 1: Pick one small habit to start developing.

Instead of overhauling everything overnight, pick one small habit so you can begin building momentum with your goals. For example, let’s say your desire is to create a healthier diet. You may choose to start with drinking 8 glasses of water, knowing that this has many benefits (boosting your metabolism, curbing your appetite, etc.). Remember to focus on what you are adding to your life vs. taking away. It’s always easier to add things to your life versus limit, it’s just how our human mind works.

Step 2: Start a streak.

Download an app like Habit Bull or Way of Life (free for the iPhone in the App Store) and start tracking how many days you’ve been able to do this habit. This brings positive energy to your goals and helps you build momentum and confidence. It also helps retrain your subconscious mind by putting an emphasis on your goal and making it a priority.

Step 3: Journal about your goals every day.

Even though you may “just” be drinking your 8 glasses of water, you can journal about your goal of being healthier to create more positive energy behind your intention. What else are you doing as a “bonus” to accomplishing your overall goal of being healthy that day? Did you get a 20 minute workout in? Get 100 grams of protein in? Prepare two of your three meals at home? Write anything that you did that is moving you towards your goal of being healthy, creating more energy, living your life of Vitality, etc.

If you think that these small goals won’t make a difference, guess again! This method of setting goals has completely changed my life and the lives of dozens of my clients. Why? Because instead of procrastinating starting your plan to change your life because it is overwhelming (and then starting over once you start because it was too much to do at once), you immediately begin creating small progress. This small progress creates energetic momentum and confidence. With that energy behind your intention, The Universe is invited to step in and help you manifest your desired outcome. It really is amazing to watch how quickly momentum is build with this method!

The hardest part of this whole process is having faith it will work because it goes against everything we’ve been taught…that in order to create results, you have to work really hard for them and deprive yourself. Logically though, that old way has not worked for you in the past. You’ve seen it time and time again! It also helps to remember that you are OK right now, not just after you accomplish your goals. The feeling of disconnect you get when it comes to the person you are now and the person you are meant to be will start dissolving when you begin this process. That is because you’ll finally be able to feel like you’re making progress and building momentum. Isn’t that wonderful!?

So…tell me in the comments below…what is your overall general goal you’re working towards (i.e. creating more Vitality in your life, being healthier, losing weight, etc.)? And what is the small baby step you are going to take every single day to build momentum and positive energy around your goal? I’d love to hear from you!


If you’re anything like my Vitality ladies, you may have a hard time saying “no” when people ask you to do something for them. Many of the women I work with love helping others, so much so that their dreams and desires often take a backseat. Helping others is great, but can lead to resentment over the long-term if you aren’t creating time for your own desires. Here are four ways to make saying “no”

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Earlier this year, I was stuck in a rut in a major way. I felt like I had put so much time and energy into my business/spiritual growth and I had nothing left to give. I was exhausted, burnt out, and felt really directionless. Honestly, it was really uncomfortable going from being a really passionate person to being stuck in a rut over the course of a year.

Now, I’m grateful that it happened because I can relate to others on a whole new level.

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Do you ever find yourself saying that you’re going to get started on your goals at some perfect time (that unfortunately never comes)? Are you everyone’s go-to person that rarely has the time required to create what you want in your life? If so, I think you’ll enjoy these 4 tips that will help you create time for anything!

Tip #1: Eliminate your all-or-nothing mentality – If you’re anything like my Vitality ladies,

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As a recovering perfectionist, I have struggled a lot with confidence and worthiness. Growing up, I had terrible self-esteem (although I was pretty good at hiding it). I was constantly picking myself apart and never felt good enough. For most of my life, I told myself “when ___ (insert achievement here) happens, I’ll be happy and confident.” Many of my clients relate to this mentality.

Unfortunately, as I am sure you have found too,

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Do you live a life where you are constantly telling yourself you’ll be happy when ____ (insert achievement here) happens? Have you ever noticed how nothing ever makes you permanently happy once you achieve it? This has been the story of my life and I wanted to share with you how I overcame the “I’ll be happy when mentality…” Let’s start with my story!

In May 2015, I moved across the country from Chicago to San Diego.

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I hope you are having an amazing week :) I wanted to create a blog to let you know of an opportunity to work with me. I am teaching a class tomorrow called, “How to Discover + Eliminate What Is Draining Your Energy” and would love to have you.

To say I was exhausted last year is an understatement. It felt like no matter how much I “took care of myself”,

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Many of the women who are attracted to Vitality spend a lot of their time and energy helping others. Much of their happiness comes from being able to give people what they need. Unfortunately, I often hear from my clients that they’re always there to help everyone…and no one is ever there for them. This can lead to feeling drained and unappreciated, which never feels good. I have really struggled with feeling like I was taken for granted by the people I helped,

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This surprises most people because of what I do for work, but I am not a fan of New Year’s resolutions. I don’t know about you, but when I used to set New Year’s resolutions, I would always try to bite off more than I could chew. Not to mention…I’d never accomplish them. Looking back on it, it was because I tried to change too much too soon. When we do that, we set ourselves up for heartbreaking failure and lose confidence in ourselves and our ability to accomplish our goals.

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If you’re anything like me or my clients, you LOVE self-help and personal development and devour anything that says it’s going to get you where you want to be. But have you ever wondered why there’s so much contradicting how-to advice out there? One book says to do it one way and another says to do it another way. It can be so confusing and frustrating when you’ve “tried it all” and nothing seems to be working.

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