Staying healthy through the holidays doesn’t have to mean skipping the fun. The first post in The Holiday Sanity Series helps you start the season strong with simple, realistic habits that keep your energy up and stress down — without striving for perfection. Learn how a few consistent choices (and plenty of flexibility) can help you feel your best through the busiest time of year.

Starting December 1 and running through December 31, I’ll be sending a free daily email packed with simple, practical tips for staying healthy in small, achievable ways. These emails are quick reads, offering ideas that are easy to put into action—reminding you that health doesn’t require perfection, just small steps that add up. Again, totally FREE, I just really want to help you spend December feeling good.

This final post in the October blog series wraps up the conversation about why the scale doesn’t define your progress. It emphasizes the importance of focusing on non-scale victories, consistent habits, and overall well-being instead of a single number. Readers will learn practical ways to measure progress that truly matters — from strength and energy to mindset and consistency — and discover how to build a healthier, more positive relationship with the scale.

This post breaks down why the scale shouldn’t define your progress — and how to use it as one piece of data instead of a measure of success or self-worth. It helps you to understand the real reasons your weight fluctuates (like water retention, hormones, and exercise), why you often see a big drop in the first week of healthy eating, and how to recognize when slower loss is still progress. You’ll learn how to read the data, not judge yourself by it — and how to track other meaningful markers of success.

This post explores how two people — or even the same person at two different times — can weigh the same but look completely different. I share my personal story of weighing 200 lbs in 2012 versus now, highlighting how strength training and prioritizing protein dramatically changed my body composition and overall health. Readers will learn why the scale doesn’t reflect muscle gain, body composition, or progress and discover the deeper meaning behind true transformation.

The scale doesn’t always show progress—but your body does. Learn what non-scale victories are, why they matter, and how to track them to stay motivated and see real results. Includes a personal story about learning to run from scratch.

Looking for cozy and nourishing ideas this season? This Healthy Fall Recipes collection includes four simple, flavorful dishes: a hearty Red Lentil & Turkey Chili, a high-protein Pumpkin Chia Seed Pudding, a fresh Harvest Apple & Feta Salad, and a rich Chocolate Date Spread. Each recipe is easy to prepare, balanced with nutrition, and perfect for enjoying fall flavors without the fuss.

The scale doesn’t tell the full story of your health. In this post, I share my personal experience of gaining eight pounds after a 329-mile bike ride — and why that doesn’t mean failure. You’ll learn the real reasons weight fluctuates day to day (like water retention, hormones, and inflammation) and discover healthier ways to measure progress, from body measurements to stamina to simply feeling better in your daily life.

This Chocolate Date Spread is a healthy, naturally sweet treat made with dates, cocoa, coconut milk, and protein powder. Perfect for toast, fruit, or oatmeal, it’s rich, chocolatey, and versatile enough to enjoy all year long.

This Harvest Apple & Feta Salad with Pumpkin Seeds is the perfect balance of sweet, savory, and crunchy flavors. Featuring honeycrisp apples, tangy feta cheese, and crunchy pumpkin seeds over fresh spring mix, it’s topped with a creamy Maple Dijon Greek yogurt dressing that ties it all together. Packed with flavor and easy to customize with your favorite protein, this fall-inspired salad is simple enough for a quick lunch yet elegant enough to serve at a gathering. Plus, it can be prepped ahead for busy weeks!

Craving pumpkin flavor with a healthy twist? This Pumpkin Chia Seed Pudding is high in protein (28g) and fiber (6g), easy to meal prep, and made without protein powder. It’s a creamy, fall-inspired snack or breakfast you can enjoy on its own, pair with hard-boiled eggs, or blend for a smooth pudding texture.

Looking for a cozy, protein-packed meal to warm you up this fall? This Red Lentil & Turkey Chili is a one-pot recipe that’s hearty, healthy, and full of flavor. With lean ground turkey, fiber-rich red lentils, and plenty of veggies, it’s perfect for weeknight dinners or meal prep.

The Month of Movement Challenge kicks off on November 3rd! Join me for 30 days of quick, low-impact workouts that fit right into your busy life. Each weekday, you’ll get a guided 10-minute workout—core-focused, Pilates-inspired, and equipment-free. Plus, enjoy brand-new bonus Saturday walk workouts to keep you moving all week long. With progress tracking, workout demos, and food logging tools inside the Level Wellness app, this challenge is the perfect way to stay consistent and strong as we head into the holidays.

This 4-part menopause blog series is designed to empower women with knowledge and practical tools to navigate the transition with confidence. From understanding the stages of menopause to learning how nutrition, strength training, sleep, and stress management can support overall well-being, each post provides actionable advice rooted in science and real-world strategies. Whether you’re in perimenopause, menopause, or post-menopause, this series offers guidance on maintaining energy, protecting bone and heart health, managing symptoms, and thriving during this important stage of life.

Confused about what menopause actually means? You’re not alone. This posts goes over the basics of the 3 stages of menopause and gives an overview of what to expect.

Struggling with sleep or stress during menopause? You’re not alone.This post explains why sleep disturbances and higher stress levels are so common during menopause—and more importantly, what you can do about them. Discover practical tips for better sleep, lower stress, and more energy so you can thrive through this stage of life.

Join my free 30-day push-up challenge! This beginner-friendly program is designed for anyone who can't yet do a push-up from the floor but wants to build strength and confidence—one step at a time.

Strength training is one of the best ways to support your health during menopause. In this post, Menopause Coaching Specialist Teresa Johnson explains how exercise improves bone density, muscle mass, balance, sleep, mood, and even hot flashes. Learn how much activity you need, how to safely start strength training, and how to structure effective workouts with progressive overload for lasting results.

Navigating menopause means more than just managing symptoms—it’s about fueling your body for energy, strength, and long-term health. This post shares the best nutrition tips for menopause, including why protein is essential, how fiber supports your body, why limiting processed foods matters, and how reducing alcohol can improve sleep, mood, and weight management.

If you’ve ever struggled to hit your daily protein goal without spending hours in the kitchen, this resource list is for you. This list provides both animal and plant sources of protein.

In today’s fast-paced world, rest is often overlooked or treated as something to “earn.” But real self-care includes intentional recovery—not just physically, but mentally and emotionally. In this final post of my self-care series, I share why rest is a non-negotiable part of my life as a coach and endurance athlete. From redefining what it means to be productive, to learning how vital rest was during ultramarathon training, this post will help you rethink the role of recovery in your own wellness journey.

This blog post dives into the connection between self-talk and self-love, and how the way we speak to ourselves impacts our mental and emotional health. You’ll learn how to identify negative self-talk patterns, reframe your thoughts, and adopt positive self-talk habits that support growth, not guilt. Whether you’re building new habits, navigating setbacks, or simply trying to be more compassionate toward yourself, this post offers practical mindset tips and self-love affirmations to help you treat yourself with more grace and kindness.

In this post, we’re exploring how setting boundaries is a powerful and often overlooked form of self-care and self-love. I share my personal experience of learning to say no to overcommitments—both professionally and personally—and how doing so helped me reclaim my time and energy. You’ll learn how to identify healthy boundaries, what setting them really means, and why saying “no” is a vital act of self-respect. If you’ve ever struggled with people-pleasing or burnout, this post will show you how emotional boundaries and self-care habits can help you thrive.

In this post, we’re breaking down the myth that self-love means feeling great about yourself every day. True self-love is about showing up for yourself with compassion—even when you’re struggling. We’ll explore what real self-love looks like, why it’s okay to have low-confidence days, and how simple actions like rest, boundaries, and self-talk can help you build a stronger relationship with yourself. If you’ve ever felt like you're not doing self-love "right," this post is for you.

In this post, we’re redefining self-care by moving beyond the idea that it has to mean spa days or expensive routines. Real self-care is about daily habits that support your well-being—many of which are low-cost or completely free. From drinking water and setting boundaries to taking screen breaks and keeping promises to yourself, this post offers practical self-care tips anyone can implement. If you’ve ever wondered what real self-care looks like or how to build a more affordable self-care routine, this is for you.