Friday, May 26, 2017

Pregnancy Body Image

Do I have your blessing to be completely honest?
Pregnancy is a miracle- and I do not take this baby for granted for a single second. I love feeling her move and knowing that she is healthy, growing and thriving in there.
Pregnancy is beautiful, incredible, awe-inspiring, bonding, ....and it's also HARD. WEIRD. CONFUSING. EMOTIONAL.
So many unexpected symptoms, emotions, sensations...
Most of the time it's amazing and her kicks make me giggle when I'm trying to sleep
But yesterday was a particularly rough day- and it all came down to BODY IMAGE
Normally I'm good about brushing comments off. Heck, I am a COACH and have several UNFLATTERING "before" pictures gracing the internet. I'm no stranger to criticism about my body. In everyday life, it's easy to see past the cruel comments and know I shared my cellulite pictures for a great cause (to encourage other women to take charge of their health and wellness).
Yesterday, a seed was planted in my head. A nurse saw me and said, "You look like you're near the end! When are you due?"
......."uhh, AUGUST.....31st...." πŸ™‡πŸΌ‍♀️
That little seed was like a ticking time bomb.
After I showered, I was trying to find clothes. I started sifting through some laundry...and sorting through bras.
Small...small...small.... everything I was pulling out was pre-preggo tops or bras. Out of sheer laziness, I decided to just through on a small bra. (Hey, they're stretchy...right?!)
Just imagine, for a moment, me trying to pull this small bra over myself. It was a mess...and then I was a mess.
RATIONALLY...LOGICALLY... I know my body has changed. And I know that's completely normal for a woman approaching 7 months pregnant...
But I had a complete breakdown. Tears. Snotty nose. Inconsolable. Sad. Confused. Feeling GUILTY because I know some women would kill to be carrying a child.
Even when I was crying...a part of me was thinking "this is so stupid- just find/buy some bigger clothes" and "This is going to seem so silly in a new months"
But sometimes reason doesn't make you FEEL any better πŸ™
In this Pinterest/Instagram world, I see so many FABULOUS pregnant women in chic outfits, high heels and cute bumps.
You see "Belly only" pregnancy plans on Pinterest.
I think that's wonderful and inspiring to see ladies rocking their bumps... but the comparison game is emotional suicide.
I am NOT having a "belly only" pregnancy... my butt, hips, thighs are bigger. EVERYTHING Is bigger. I feel sweaty, uncomfortable and have to roll out of bed (literally).
Today I decided that instead of going down the rabbit hole... I was going to do something to make me feel FEMININE & celebrate this new body shape. So I got up to workout (yay for Yoga! And happy endorphins)!! πŸ‘Ÿ
And I busted out some special dresses I bought back in February. I've been waiting for them to fit and show off my little sidekick hehe
Yay for stretchy dresses!! Hehe

With all of that being said, I'm teaming up with another expectant mama to offer something special!
We are launching a Wellness/Fitness/Nutrition/(Mental health πŸ˜) community focused on Pregnancy! πŸ‘ΆπŸΌπŸ‘ΆπŸ½πŸ‘ΆπŸΏπŸ‘ΆπŸ»πŸ‘ΆπŸΎπŸ‘Ά
We will be sharing workouts, tips, recipes, prepping for baby, getting through the first trimester πŸ€’, no topic off limits!
If you want in, c'mom girl!
(You can always EMAIL ME if you haven't announced your news yet!) πŸ’Œ
Thanks for letting me be raw and share the fun UPs as well as the crazy downs.
πŸ˜šπŸ˜”πŸ˜œπŸ˜«πŸ€ πŸ˜€πŸ€£πŸ˜πŸ€“πŸ˜‡πŸ™„

Thursday, April 27, 2017

What's in your Dog's Food? Nasty ingredients and Shady Business Practices

Since I started cooking for Winston, a lot of people have asked me for the recipe...and admittedly I've been a bit hesitant to share. I am NOT a vet, doggy nutrition expert nor do I have any knowledge beyond my own experience and common sense :P

I would HIGHLY recommend consulting a (holistic) vet before changing your dog's diet because you want to be absolutely sure that you are giving them the best nutrition in the best proportions and they are not deficient in essential vitamins, minerals.  

WITH THAT BEING SAID, many owners are unknowingly feeding their pets garbage (for lack of a better term).  I admit to being one of those owners who THOUGHT I was giving my pets good food...only to read the label and discover corn, grains and a bunch of filler products...imported from China.

Why is that an issue? Quality control and food safety standards are shabby at best. There have been countless cases of illness and death due to pets consuming these unregulated products.
On top of that, they are getting subpar nutrition and the ingredients used can cause anything from behavior issues, tummy troubles to cancer.

You can do your own research and googling on this...but I will just say this...Your pet is part of the FAMILY...feed them accordingly. Do you really want to play russian roulette when it comes to the safety and health of your fur baby?

So what CAN you do?

I am a firm believer in being an advocate for your pets and the master of YOUR education as their parent. That means...doing your research, reading labels, googling companies, manufacturing practices, and information.

You may be thinking I am a crazy dog lady...but this is a process that can occur over time. You don't have to soak it all in a once but I do recommend
1) checking your current label
2) finding a quality brand that uses quality ingredients and follows top notch safety standards.

Did you know for those big labels it's actually cheaper for them to pay for lawsuits from dead/poisoned dogs than it is for them to test their products? Shocking and say the least!

An awesome resource I use often to spot check the quality of Dog food:

You can search for your dog food and see how it rates, they list the ingredients (including any controversial ingredients) and break down what it all means. You can also sign up for notifications on Dog food + treat recalls.

Grocery stores generally do not carry higher quality brands- I recommend searching for a local pet store. You will find they are usually very passionate & knowledgeable about which brands they carry. (Not Petsmart or Petco...again...they typically carry lower quality brands.) I used to think Science Diet was the creme de la creme of dog food...but it's actually just an "average" rated product. You can get something MUCH better for your money.

If you don't have anything local or you don't want to lug a big bag of dog food home, you can simply order from a site like (I believe they offer 20% of your first autoship order).


I wanted to share this blurb about "BY-PRODUCT MEAL" with you. Go check the label on your current dog food and see if it contains any "By Product Meal" and then promptly throw it away! 

Animal by-product meals are defined by AAFCO as the “rendered product from animal tissues, exclusive of added hair, hoof, horn, hide trimmings, manure, stomach and rumen contents, except in such amounts as may occur unavoidably in good processing practices.” 
Poultry by-product meal is defined as the “rendered carcasses of slaughtered poultry, such as necks, feet, undeveloped eggs and intestines, exclusive of feathers, except in such amounts as might occur unavoidably in good processing practices.” If the label states turkey by-product meal, the meal must be from turkey. 
By definition, generic meals and by-product meals can contain road kill, dead zoo animals and dead and diseased livestock. Euthanized animals can also make an appearance in rendering plants, and there is an allowable level of barbiturates allowed in rendered meats. While the heat used in rendering will kill any pathogens, it won’t necessarily reduce the amount of antibiotics and drugs that would be found in meats. The rendering industry also admits that meat wrappers can be mixed in with raw materials, as discarded grocery store meats will go to rendering.
These meals are of very questionable origin and often an inconsistent mixture of several protein sources. While AAFCO definitions state the source of the protein for meals, they don’t specify the freshness of the sources or how they were handled. So any meat not for human consumption, such as spoiled or rancid meats that might sit in the hot sun at the farm or rendering plant, would also be allowed in by-product meals. ( 

  • AVOID Fish Meal, Animal Meal, Meat meal, Poultry Meal, Bone Meat and generic "Meat"
  • AVOID corn gluten meal, soybean meal, soybean grem and ALL SOY.  (Most corn is GMO and linked to cancer and other health issues. Soy is also GMO, can distrupt hormones, lead to autoimmune diseases,  and can damage the intestinal flora leading to tummy troubles). 
  • AVOID Fish Oil, Salmon Oil
    Fish/salmon oil is GREAT for your pets and their coat, but only when it is handled/stored properly and added to food at the time of consumption. When it's added to your dog food, it's unstable- once exposed to air it turns rancid!
    Sythentic vitamins added to processed food so they reach minimum standards. Quality and food safety is low and sythentic vitamins aren't processed by the body as effectively as the real deal. 
  • AVOID Natural flavor (of ANY/ALL kinds), gelatin, powered milk, citric acid, hydrolyzed yeast, yeast extracts, soy isolate, isolate, carrageenan (and more!)
    These will often contain MSG which can kill or damage brain cells, lead to obesity, liver inflammation, and diabetes. Carrageen is a thickener that has been linked to canger and GI inflammation. 
  • AVOID ALL colors and dyes *EX: Red #40
    These are added ONLY to make the food more visually attractive to the consumer. They have been shown to cause behavior disorders in children. 

While this is NOT a complete list of ingredients to avoid, I hope it at least gives you a small picture of the issues low quality processed foods can cause and how much havoc they cause on the body. 

Food is tricky because unless you are dealing with an allergy, a reaction, or something...the effects are not always apparent. It can take years for poor quality food to show up as cancer, liver failure etc...and by then, it's usually too late.

No more Doggy Bags, Dogs get their own cooked meals! 

Now that we're talked a little about dog food you can purchase, let's talk about the good food that you MAKE.

When did it become DOG FOOD...and not just FOOD FOR dogs?

More owners are cooking for their pups than ever. In the 1960s, there was a HUGE campaign from the pet food industry to push dog food. They spent $50 million a year on advertising and funded reports, ads and articles that warned against table scraps (aka real foods) and emphasized the benefits of dry food. (Side Note: It IS smart to be cautious about table scraps and ensure the foods you feed your pets are healthy and non-toxic.) 

Sneaky marketing tactics and the convenience of dry food shaped the dog food industry we see today.

Our generation has started to question things- and many owners want to feed like pets the same quality that they eat (free range, gluten free, organic). When you cook for your fur baby, you know exactly what is going in their dinner...vs some mystery kibble with additives and unknown processing practices.

I would venture to say that most people who started cooking for their pup did so out of frustration or a health scare.

Why did I become a "Dog chef"?

I started cooking for Winston after losing an eye to glaucoma and his digestive issues (he was regurgitating his dry food EVERYDAY).

After visiting countless vets, xrays, CT scans, (unnecessary SURGERY- insert very angry face), prescription dog food, thousands and thousands of dollars one could figure out WHY he couldn't keep his food down.

We started going to a holistic vet for acupuncture and answers.  After examining him and working with him, she came up with a recipe guideline to follow to help reduce inflammation.
It took me a few times of making it to get a system down, but now that we are in our groove...this pup eats VERY well and he stopped regurgitating his food!
In my next post, I'm going to share the recipe I use to make Winston's food. I add his homecooked meals to 1 cup of (5 Star) dry food per day. It cuts down on how much I need to make, the crunchiness helps knock some of the tartar off their teeth and he gets a nice crunchy chew haha

You do not have to do what I do- and every dog/situation is different. Again, I would just make sure you confer with your vet. 

Sunday, March 26, 2017

Bump, Birth & Beyond: Wellness Babes Community for MOMS!

ANNOUNCING: Free Mama Group! For every stage of the journey! 

From trying to conceive - to baby bump - to postpartum! 
(before + during + after)

Now that I'm firmly in the second trimester and feeling MUCH, MUCH better...I'm opening a MAMA Community page: "Bump, Birth & Beyond"  for all of my past, present, and future clients and coaches!

This little community is specifically for women trying to conceive, pregnant mamas, and postpartum moms who are interested in all things WELLNESS!  Healthy mom - Healthy pregnancy - Healthy baby!

That encompassed everything from mindset, holistic products, nutrition and of course fitness!

In this community, you will get FREE access to....

  • ME as your coach
  • The support of a like-minded group of women (a sisterhood!)
  • Access to healthy meal plans
  • Fun chats about pregnancy, families, health,  LIFE , etc...
  • PLUS the option to access online streaming on any device with wifi to hundreds of our workouts for ALL levels of fitness and hundreds of nutrition plans to try out!

This totally free community is a place for positivity and soaking up every stage of this incredible (tough!) journey! I would love NOTHING more than to partner up with some other mamas and be surrounded by an entire community of women who want to work toward their best life!

If you're interested in joining, just send in this quick form to be added in!

Can't wait to meet you all!

Want to connect? Join my Bump, Birth & Beyond Wellness Babes Community for MOMS at all stages! 

Monday, March 20, 2017

Baby Bump Updates

17 weeks! 
πŸ—“time has flown! 
Baby Size: Dill pickle πŸ₯’ or an onion πŸŒ°

It was so great to see her little face in our ultrasound last week! She looks prettyyyyyy cozy right up against my bladder (mama is feeling it πŸš½lol)

Getting used to this body- I keep banging my hips into the corner of our island πŸ€·πŸΌ‍♀️ The bloating has been crazy πŸŽˆ

Feeling: REMARKABLY better! I'm human again! Occasional moments of nausea but overall more mental clarity and energy! ⚡️

Current challenge: RESTLESS LEGS πŸƒ‍♀️
Walking/stretching helps but I wake Rich up nearly every hour with my spastic limbs πŸ€¦πŸΌ‍♀️

23 more weeks to go!!!! Ahhhhhh!!!!
16 weeks!
Our first 3D/4D ultrasound of our little girl! 

100 DAYS

Happy ONE-HUNDO to us! 

Officially 100 days pregnant with this little fruit cup. 
Our baby girl is just peachy in there πŸ‘πŸ‘πŸ‘. She's already grown from the size of a grape πŸ‡just 5 weeks ago! 

While the 2nd trimester is REMARKABLY better... I am still heaving over the sink, trash can, toilet LOL
And daddy keeps forgetting why I am soooo tired (and moody...?πŸ˜‡πŸ˜‡πŸ˜‡πŸ˜πŸ˜š

But we're on the upswing...and the belly is growing!⬅️➡️

Here's to another 25 weeks & 4 days

14 Weeks

My new favorite outfit for the next 20-30 weeks or so πŸ˜

My little fruit cup is officially 14 weeks along and the size of a lemon! We're quite sure SHE (omg she!) might turn INTO a lemon with how many I've eaten πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹LOL

Now that I'm feeling better, my face is clearing up and my morning sickness has calmed down (still throwing up just not as often lol)... I'm ready to rock this trimester! 

Returning to normal (paleo) foods... regular eating schedule and amping up my physical activity! Wooo!!

PS!! Can you spot my polar bear baby? He's never far from momma (and baby)!

13 Weeks! 
Baby is the size of a kiwi!

Timeline: 12 weeks, 5 days! Almost in the 2nd trimester! 

Baby Size: πŸ‘donut hole, πŸ‘apricot, plum!

Cravings: Fruit & I literally cannot drink enough lemon/cayenne water! πŸ‹
Starting to regain my love of normal foods!

Feeling: TIRED πŸ˜΄, bloated (as the day goes on), hormonal but my scary nightmare dreams are nearly gone so yay! πŸ™ŒπŸ»
🚫Not so fun...I'm still throwing up just about everyday πŸš«

Waistline and bra size are groowiinnggggg lol

Gender Prediction: πŸ‘”He or She? πŸ‘›What will it be??? We find out SUNDAYYYYYYY!!
Our baby is "THIS BIG" πŸ˜

12 weeks and everything looks good! Little nugget was twisting, turning and dancing up a storm in there 
And we got to hear the heartbeat πŸ’—πŸ’—πŸ’—

11 Weeks!
Celebrating Valentine's day!  

10 weeks Moving right along 🌱 This little cookie has grown so much in the last two weeks πŸͺ

Wiggling & dancing away in there πŸ’ƒπŸΌπŸ˜š

Andddd hopefully...prettyyyyy soon we'll be able to cut our name search in half! Should know the gender in a couple of weeks! Eeee!


Baby Size: πŸ‡ grape, pecan, or olive!

Cravings: GF carbs & dairy! πŸ§€πŸ¦Surprisingly things like yogurt & cheese have soothed my tummy- I didn't eat dairy before this! Lol

Meat & eggs are still generally gross to me 😷but my appetite is starting to come back!

Feeling: TIRED 😴lots of sleeping & resting! I've been incredibly bloated (today is a good day! But sometimes I swear i look 4 months preggo!)

Def gaining some weight (especially in my chest lol)

Gender Prediction: πŸŽ€girl or 🐳boy! No clue haha


FIRST SONOGRAM! 😻and we saw the heartbeat! πŸ’“ Everything looks great- measuring 8 1/2 weeks

The afternoon started out a little sketchy ... 😯

While at a stop light (en route to the doctor), a nice gentlemen accidentally took his foot off the brake and bumped us. Thankfully the damage is minimal but that's never fun to deal with πŸš™πŸš—

But the day turned around and Rich treated me & baby to some gluten free pizza hehe πŸ•πŸ•πŸ•
7 Weeks! 

Timeline: 7 weeks, 5 Days
Baby Size: Raspberry! 
Cravings: FRUIT & GF carbs...basically ANYTHING I can keep in my tummy
Feeling: Blah! Moody (according to Rich LOL), ALLL day "morning sickness" (I have MOMENTS of feeling normal/not nauseous) 😷
Lots of vivid, memorable dreaming between tossing & turning. And I've been SUPER bloated.😨
Gender Prediction: πŸŽ€girl! 
On our mind: To move or to stay! Went to a couple of open houses this weekend! 🏑🏑🏑

Looking forward to our ultrasound on Thursday!!

The first couple of weeks, I was still able to maintain my workouts. I didn't know what was coming...MORNING sickness knocked my on my butt for the first 3 months! 

Christmas time! JUST found out we are EXPECTING! We decided Christmas was the perfect time to spill the beans to family and friends!

To read more about our journey to family life: