Help Reduce Stress and Ignite Well-Being With Our Weekly Newsletter, Create Your Values-Driven Life

How Meditation Helped Me Heal Chronic Back Pain and Transform My Health Picture this: It's Friday night, and I'm playing lacrosse for fun after my college D1 career ended. As I go to catch the ball, I stretch a little too far and hear a pop. I catch the ball, shoot...

Wisdom Gained From 42 Years As I celebrated my 42nd birthday earlier this week, I found myself tapping into one of my core values: Reflection. The kind where you look back and realize just how many versions of yourself you have lived through to become the person you...

The Hidden Gift of Getting Sick: What Your Body May Be Trying to Tell You I don’t know about you, but nothing reminds me how much I take my health for granted quite like getting sick. When your body is functioning “normally,” it’s so easy to move through the day...

How Small Moments Can Reconnect You to What Matters Most Sometimes the smallest moments are the ones that bring you back to yourself. Not the big breakthrough. Not the perfectly timed plan. Sometimes it’s a breath. A pause. A nature break. A tiny creature lands beside...

How Noise Pollution Affects Your Nervous System (and Why Nature Sounds Help You Heal) I forgot how loud life literally is outside of the bubble of our ranch in Idaho. Arizona for the winter sure was nice. But being back home, fully immersed in nature, is a whole...

How to Stop Catastrophizing in Stressful Situations and Calm Worst-Case Thinking “Are our horses gonna die?” That was the thought racing through my mind as I was white-knuckling the steering wheel, heading down the highway after arriving in Idaho. MaryBeth and I had...

How to Stop Spiraling in Uncertainty and Stay Grounded in Chaos There are some moments in life that create the perfect conditions for chaos. The kind of chaos where your mind starts spiraling before your body even has a chance to take a breath. That happened for us...

How to Stay Calm in Chaos: Become an Island of Peace When Life Feels Out of Control There are moments in life when chaos doesn’t knock. It charges straight at you. That’s exactly what happened earlier this week when MaryBeth and I took our horses, Ollie and Norby, out...

How to Stay Calm in Chaos: Turn Fear Into Peace When Life Feels Out of Control These days, it seems like all of us have every reason to justify being totally freaked out. The other day, I went there. I was driving through the desert on my way to the airport. It was...

How to Unlearn Subconscious Patterns and Change Limiting Behaviors for Good It is really hard to unlearn subconscious behavior and habits. You know those moments, right? You’re just going about your day, something small happens, and before you even have time to think…...

What I Learned at Miraval Arizona: 3 Powerful Retreat Lessons to Transform Your Daily Life When’s the last time you purposefully invested time off to go deeper within yourself? I’m not talkin’ unlimited tiny umbrella boozy drinks on the beach. I’m talking, all you can...

Why Doing Nothing Feels So Hard (And How to Finally Slow Down Without Guilt) “Doing nothing often leads to the very best of something.” I love that quote from Winnie the Pooh. But for a long time, I also had no idea how to actually live it. Because somewhere along the...

Why So Many Women Ignore Their Needs (And How to Start Listening to Your Body Again) I don't know about you, but when given the choice, I 100% of the time choose a window seat on the plane. ✈️ Why? As a solid napper, it’s the perfect way to keep my neck supported...

Why We Shut Down Emotionally (And How to Reconnect With Your Heart) Big emotions can be powerful teachers. They can also be powerful blockers because when stress, anxiety, frustration, or anger gets loud, it can pull you out of your heart…and straight into your head....

How to Overcome Fear and Step Into Your Fire Horse Energy If you haven’t picked up on it yet, I’m kinda going all in on the Fire Horse?? vibes. And the energy that’s followed has been nothing short of thunderous. You see, I kicked off the week in Minnesota delivering...

How a Back Injury Led Me to Heal Spinal Stenosis Naturally Through Daily Meditation You don’t forget the moment your body gives you a wake-up call. For me, it was a Friday night “fun” lacrosse game, years after my Division 1 career had ended. I went to catch the ball,...

Is It Okay to Cry at Work? What Happened When I Stopped Hiding My Emotions Have you ever had so much pent-up grief, anger, and sorrow that no matter how hard you tried to “button it up,” it came pouring out of you? Like your floodgates didn’t simply open— they blew...

How to Let Go of Limiting Beliefs and Trust Your Intuition as You Step Into Your Power If you’ve ever felt a deep, almost unexplainable connection with animals, you’re not alone. The more I’ve activated my value of Spirituality, the more I’ve found myself connecting...

Feeling Heavy or Overwhelmed? How to Regulate Your Nervous System in Times of Chaos Do you feel it? Chaos, overwhelm, anger, stress. For me, it feels like it's in the air we breathe these days. I'm sleeping a lot more. Feeling heavier than usual. And I know other...

How to Release Fear from Your Body When a Traumatic Moment Shakes Your Nervous System You might have heard the phrase, “Look fear directly in the eyes.” I’d heard it, too. But I never really got it… Until I found myself standing in a gated pen, looking directly into...

How to Stop Comparing Yourself to Others When Your Progress Feels Slower Ever had the experience where something was seemingly simple for those around you, but for you it felt like it was taking for-ev-er?? That's what I've been experiencing lately with our mustang,...

How to Break the Doom-and-Gloom Spiral by Reconnecting With Your Core Values As I sit staring into the glow of my computer, I start to feel it. At first it’s just a little pull… a tiny twinge. Then it starts to drag me down. Heavier. And heavier. And heavier. Before I...

My 2025 Life Recap: Milestones, Healing, and Living in Alignment With My Values If I were to give our 2025 a movie title, it would be “The Great Adventure.” In 12 months, we lived in 3 different states. Said goodbye to Baltimore and hello to the wild west mountain...

Feeling Drained? Your Environment May Be Out of Alignment With Your Values This holiday season, I went back to Baltimore for the first time in about eight months. If you’ve been following along, you know MaryBeth and I have been on a steady transition out west for the...

How to Overcome End-of-Year Burnout by Aligning with Your Values I used to think end-of-year burnout was just part of what was required if you wanted to be successful. December shows up… and suddenly it’s deadline season, party season, family season, goal-setting...

Stay Calm During the Holidays: How Values-Driven Boundaries Reduce Stress The holidays are so much better when you choose to align with your values. If you read my last newsletter, you know this Thanksgiving was a big change for me. It was my first Thanksgiving away...

Why Most New Year’s Resolutions Fail and How Core Values Create Change That Lasts I was listening to a podcast recently where the host was talking about New Year's resolutions and said something like: “You need to struggle in life if you want to grow.” At first, I...

Stop Holiday Burnout: How to Set Boundaries and Reclaim Your Energy Do you tend to crash or get super sick during the holiday season? It's more common than you may realize. I can't help but flash back to my own chaotic traditions—those years where I'd inevitably wake...

Minimalist Holiday Magic: The Zero-Spend Gift Tradition That Saves Money and Stress A Minimalist Holiday in 200 Square Feet: The No-Buy Gift Tradition That Actually Fits.? I live in a 200-square-foot tiny home that we lovingly call our “glass cocoon” because of its...

Choosing Yourself This Holiday Season: A Guide to Values-Driven Boundaries For most of my life, I ran on plans, order, and a tight routine. Calendar booked. Set traditions. I liked knowing what was coming and exactly how it would go. Control was my comfort. And then...

How I Turned My Money Fears Into Abundance by Choosing Again. If you've ever been rocked by money fears, this one is for you, my friend… Picture this: Every cell in my body was overwhelmed. Fear had fully taken over and I was operating from a place of total scarcity....

How to Stop Overthinking: 5 Proven Steps to Feel Calm & Clear Recently, MaryBeth and I have been receiving numerous questions on how to stop overthinking. I get it, because I used to overthink everything… My ruminations would keep me up all night, and it was like...

How Being Witnessed Helps You Heal After Gaslighting Have you ever felt like your reality was dismissed, twisted, or denied? Gaslighting can leave you questioning your truth, feeling invisible, and drained of trust in yourself. But there’s a way out—through the...

How to Silence Your Inner Critic and Stop Needing to Prove Yourself Do you feel like you always have to be perfect? Or like you have to please everyone including your inner critic? Or that you need to be in control all the time? Yeah, I get it. That used to be me,...

How to Stop Feeling Drained: Live Your Core Values Through Micro Habits I’m currently drowning. Just barely keeping my head above water. I have no time or energy to do what I need to do to feel better. But I know something has got to give. ?Sound familiar? That’s what...

How Sitting on a “Dangerous” Horse Helped Me Discover Inner Peace and Courage Do you ever have one of those moments where you're doing something scary, but everything inside of you tells you it's okay—that this is meant to be? That was exactly what happened last week...

How We Beat the Odds: Thriving in Marriage and Business Together “Are you aware of how high the divorce rate is when couples go into business together?” ☝️That’s what my uncle said to me, urgently pulling me aside at a family gathering. He was concerned that our...

Rattlesnake Encounters on the Trail: Fear, Focus, and Spiritual Meaning What would you do if you noticed a rattlesnake directly on your walking path? That was the question I asked myself on a recent hike with my sister-in-law, Meghan. Picture this… It’s a beautiful...

41 Ways to Live an Abundant Life: My 41st Birthday Manifesto A wise woman once said, "Birthdays are your personal new year." A natural time when you can take inventory of your life and decide how you want to move forward. So I wanted to share some wisdom on my 41st...

How Practicing Gratitude Can Shift Fear Into Abundance When you are grateful, you can’t be fearful or angry. It is literally impossible. Your brain won’t allow you to do it. So it is one of the best ways to shift out of fear and scarcity and into abundance and...

5 Common Reasons You Struggle to Set Boundaries (and How to Fix Them) Boundaries aren’t restrictions; they’re your ticket to freedom. As Prentis Hemphill puts it, boundaries are the distance at which I can love you and me simultaneously. How beautiful is that? Think...

10 Powerful Ways to Create an Abundance Mindset and Attract More Prosperity Today, I'd like to share with you how to create more abundance in your life. Because having an abundance mindset is one of the keys to your happiness. Life is a game. It gives you numerous...

How to Stop a Doom Spiral: Reframe Limiting Beliefs with Gratitude Ever have one of those magical, everything’s-falling-into-place days… only to wake up the next morning with your brain trying to convince you it’s all about to fall apart? ?‍♀️ That’s exactly what...

Rewild Yourself: 3 Powerful Self-Regulation Tools Inspired by Wild Mustangs for Inner Strength and Emotional Balance Imagine standing before a 1,000+-pound wild animal, knowing they have never interacted with humans before. It's an intense, high-stakes moment....