Don’t Wait Until You’re Burned Out to Choose Joy
A conversation about scarcity mindset, timing, and making space for what really matters✨ Dear Friends, We all know what it feels like to run on empty. To have the best intentions to slow down, reconnect, do that thing for ourselves — and then… wait. Not out of laziness. Not because we don’t care. But because life gets full. Demands pile up. Timing feels tricky. And that little voice says, “Maybe later.” We put it off. The retreat. The adventure. The [...]
Where your focus goes, your future flows.
Like a hawk locked on its prey, what you focus on, you move toward. Your attention is powerful. Use it wisely 🦅✨ Greetings Stronger People! What if the most powerful tool in your health, wellness, and fitness journey… wasn’t a supplement, a tracking app, or a new workout plan? What if it was simply your attention? Research shows that the act of paying attention—of noticing your behaviors, habits, and choices—can improve outcomes without changing anything else. That’s the real [...]
Hate Lifting Weights? You Can Still Get Strong.
Your body is your gym. 💪 This push-up variation proves that you don’t always need dumbbells to build serious strength—you just need leverage, control, and creativity. So Everyone’s Talking About Strength Training—But What If You Don’t Love Lifting Weights? Strength training is having its moment in the spotlight (and for good reason—it’s one of the best things you can do for your health). But let’s be honest: not everyone wants to hang out in a weight room. [...]
When Life Doesn’t Let Up — What Do You Fall Back On?
When we ignore the buildup—of emotions, tension, overwhelm—we risk breaking under the pressure. Stronger Community, Chaos is defined as A condition or place of great disorder or confusion. Sometimes the chaos is loud. Sometimes it's slow and exhausting. Sometimes it’s both. Last week, I was deep in it. My son had been sick for weeks — back-to-back viruses, a persistent cough, a mysterious rash. After three visits, we finally got a strep test. Three visits. I won’t lie — [...]
You Can’t Force Change, But You Can Inspire It
💪🔥 When you train with people who push you, support you, and hold you accountable, progress isn’t just possible—it’s inevitable. Who’s in your corner? 👊 Greetings Stronger Community! We all want the best for the people we love. When we experience the benefits of movement, good nutrition, and a strong community, it’s natural to want to share that with our friends and family. But what happens when they just… don’t seem interested? Maybe you’ve tried convincing, encouraging, even nudging [...]
Listening to Your Body: Lessons from the Backcountry
Fully loaded and ready to roam 🏔️🎒 Capitol Reef tested my strength, my endurance, and my ability to listen—to my body, my fuel needs, and the ever-changing terrain. Hey There! Spending time deep in Capitol Reef’s backcountry was an unforgettable experience—stunning landscapes, a sense of solitude, and the kind of adventure that fills your soul. But it also came with some harsh reminders: my body is changing, and I need to adapt. Despite training, my feet ached under a 50+ lb [...]
Stuck Between Wanting Change and Resisting It? Let’s Talk About Ambivalence
When you know what to do but still can’t make yourself do it... 😩 Maybe it’s not about willpower—maybe it’s about finding a plan that actually works for you. Hey There! Ever feel like you want to make a change, but also… don’t? You’re not alone.Ambivalence is a natural part of behavior change—it’s not laziness, lack of discipline, or some fatal flaw. It’s the tension between two competing desires: ✔️ The desire to be healthier, stronger, and more consistent. ❌ [...]
Your Beliefs Shape Your Outcomes—Let’s Make Them Work for You!
Every summit starts with a single step—and the belief that you can make it. The hardest part isn’t the climb; it’s trusting yourself enough to begin. What’s one challenge you’re ready to face head-on? 💭🏔️ Hey There! You can have the perfect training plan, the best nutrition strategy, and all the right tools… but if your beliefs don’t align with your goals, progress will always feel like an uphill battle. This isn’t just motivation talk—science backs this up. Your [...]
Scarcity Mindset in Nutrition: Why Restriction is Failing Us
🏔️🥪Good nutrition isn’t just for the gym; it’s what keeps you moving, exploring, and loving every step of the journey. Eat well, adventure far! Hi there! For decades, we’ve been sold the idea that less is more when it comes to nutrition. Less food, fewer calories, smaller portions, shrinking bodies. If you just eat less, weigh less, take up less space—then, and only then, will you be healthy, happy, and successful. But here’s the truth: restriction isn’t the answer. A scarcity mindset [...]
Food Fear vs. Real Solutions: How to Eat Well Without the Hype
Some call it meal prep, I call it future me’s survival kit. 😆🍽️ Because let’s be real—life is busy, takeout is tempting, and hanger is a real threat. Planning ahead = fewer decisions, better choices, and no last-minute ‘what’s for dinner?’ meltdowns. Hey there! Last week we were playful but this week we have to get serious! Lately, there’s been a lot of fear-mongering around food—who’s to blame for rising obesity rates, what should or shouldn’t be available, and [...]
The Joy of Play: Why We Need to Move, Laugh, and Let Go
Recess isn’t just for kids! 🌸✨ Hanging out (literally) and embracing the spirit of PLAY. Movement, laughter, and a little bit of upside-down magic—because why should the playground fun ever stop? 😆🤸♀️ Holla! Adventurers, I was hanging upside down in a yoga hammock the other day, trying out a movement that had me feeling both slightly ridiculous and completely alive. It was one of those moments that transported me back in time—back to childhood summers in Vermont, where hammocks [...]
Ready to Summit Stronger? Discover What’s Next in Wellness!
Reaching new heights with my adventure buddy, Rocket. 🐾🌄 Summit Stronger isn’t just about climbing mountains—it’s about building strength, resilience, and connection for every journey, inside and out. 💪✨ Dear Reader, I’m thrilled to introduce you to Summit Stronger, my new coaching initiative that reflects not just a rebrand but a clear, purposeful evolution of my mission. This change marks the next step in my journey of growing, learning, and stepping into a deeper role in the wellness world. [...]
Longevity for an Active Lifestyle: Let’s Keep You Adventurous for Years to Come
Every stretch and breath nurtures your body and mind—reminding us that longevity begins with mindful movement and moments of connection. 🌞 Where will your wellness journey take you? Hey Adventurers, You love your active life—the powder mornings, the post-hike sunsets, the sense of freedom that comes with scaling a trail or doing your own home renovations. But let’s be real: this lifestyle takes a toll on your body. Overuse injuries, burnout, and performance plateaus can creep in, leaving you wondering [...]
The Goal-Smashing Workbook is HERE—Today’s the DAY!
Hi Friends, I am SOOOOO EXCITED to share some BIG news with you! After pouring my heart, soul, and so much passion into this, the Goal-Smashing Workbook is officially DONE and ready for YOU! 🙌 This isn’t just a workbook—it’s your ultimate guide to reflecting on the past, dreaming BIG, and creating an actionable plan to SMASH your goals. Whether you’re focused on wellness, career, personal growth, or something uniquely YOU, this workbook will help you take the first step and keep your [...]
Honest Goals, Authentic Results: Start On Your Path Today
Every big adventure starts with a small action. Commit to the small, meaningful changes, and who knows where they’ll lead—a stronger body, a freer mind, a life filled with the adventures and moments you’ve been dreaming of. Hey Empowered Community, I get it—life lifes. Your family is a full-time job. Your job is a full-time job. And by the time you’ve poured your energy into everyone and everything else, there’s nothing left for you. You’re stuck in a world of shoulds—you should be working [...]
When Progress Feels Slow: Finding Motivation and Moving Forward
Progress isn’t always obvious—it’s like walking through deep snow. Each step feels slow and heavy, but every single one gets you closer to where you want to be. ❄️Hey Empowered People!This year, I’m hosting two workshops to help you clarify your vision, build an actionable plan, and stay motivated: one virtual and one in-person. Check out the post below this article for full details and quick links to sign up, they are happening SOON!Zoom Workshop 1/18: https://coachchristine.podia.com/goal-smash-2025Tahoe Flow Workshop 1/20: https://bit.ly/TFAFGoalSmash2025Ever feel [...]
Find Your Flow: Smashing Goals with Ease and Clarity in 2025
Sometimes, you need a little ease to find your flow. Taking time to pause, reflect, and soak in the moment is where clarity begins. Hello Empowered Humans! We all know January is the time when everyone talks about setting goals. Is it arbitrary? Absolutely. But let’s be real: it’s also a time when motivation grows, people reflect on what they want, and a collective energy builds around making change. So why not harness that energy and make it count? [...]
Finding Your Perfect Health Coach or Trainer for your goals
Squad Goals! 💪✨ Guiding these amazing women to discover their strength, build habits, and crush their unique wellness journeys—together! Hello Empowered Friends! Are you ready to make some serious moves toward your wellness goals? I know many folks are considering it this time of year. Choosing the right coach or personal trainer is a lot like finding the perfect pair of jeans—it takes a little effort, but when it fits, it changes everything! Here’s the scoop on why coaching [...]
Finding Balance During the Holidays: Joy, Grief, and Connection
When the holidays are joyful… but also a little overwhelming. 🎄🎁 Rocket’s face says it all—sometimes the season is a mix of highs, lows, and everything in between. Seasons Greetings Empowered Humans! The holiday season is often described as the most wonderful time of the year—a time for joy, celebration, and connection. But for many, it can also be a season of struggle. Whether you're grieving a loved one, feeling the weight of loneliness, or simply navigating personal challenges, [...]
Disconnect to Reconnect: Finding Real Connections in a Hyperconnected World
Hello Empowered Humans! Recently, during a trip to Maui, I learned an important lesson about disconnecting. I put my phone in what I thought was a dry bag… it wasn’t. That’s how my phone went for a swim, leaving me unexpectedly unplugged for the rest of the trip. While I initially panicked about losing photos and videos, what I gained from the experience was far more valuable: the joy of being truly present. Without constant notifications, I felt lighter [...]
Navigating Uncertainty: Finding Calm in the Chaos of Unknown Outcomes
Opportunity awaits in the unknown. Greetings Empowered Humans! Have you ever found yourself in a high-anxiety situation, waiting for a test result, a job interview call, or an answer to something life-changing? It’s that liminal space—the in-between—where so many of us struggle to feel grounded. Add to that the curveball life throws when, after putting yourself out there and making a big change, opportunities suddenly start appearing from unexpected places. Now you’re not just waiting—you’re faced with decisions that [...]
Excited for New Beginnings + Tips for Navigating Change in Your Routine
Into the woods we go... Hello Empowered Community, This week has me buzzing with excitement—I’m kicking off calls with several new clients who snagged one of my 6 spots to help me earn my NBHWC coaching hours. It’s been amazing reconnecting with old friends and meeting new ones who are ready to prioritize their health and wellness goals. Watching this community grow and support each other is one of the most rewarding parts of this journey. As we dive [...]
Take Responsibility, Build Resilience
Perception is everything.... Hello Empowered Community, First, thank you to everyone who reached out after last week’s email and post. Opening up about my journey and my fight for women to stop shrinking and start showing up in their power was vulnerable—and I won’t lie, it was scary. It’s hard to admit that I’ve stumbled, fallen, and struggled, or to stand up for others and speak out against the pressures we face. Vulnerability is often seen as weakness, but I [...]
Reclaiming Our Power, Together!
For her... This was me—right around the time puberty hit, probably 11 or 12 years old. I was strong, full of potential, and loved playing softball. But this was also when I started to learn to hate my changing body. The world around me seemed to have a lot to say about who I should be, how I should look, and how I should fit into a mold that never felt right. The expectations and pressures started early, and [...]
Bounce Back Stronger: What to Do When Injury or Illness Pauses Your Fitness Journey
Greetings Empowered People! It always seems like just when you're hitting your stride in your fitness routine, something happens—you get sick, sore, or injured. This is not uncommon, and there are scientific and behavioral reasons behind it. When you're pushing yourself physically, you're putting stress on your body, which can lead to breakdowns if not balanced with proper recovery. The immune system can also weaken from overexertion, making you more vulnerable to illness. Why Does This Happen When [...]
Navigating Relationship Shifts on Your Wellness Journey—Grow Without Leaving Others Behind
Greetings Empowered People! Embarking on a health, fitness, or wellness journey is transformative. As you begin to prioritize your well-being, you might notice that other aspects of your life start to shift—including your relationships. It’s something that comes up often in conversations with friends and clients: the realization that not everyone in your life is on the same path, and this can sometimes create tension, confusion, or even distance. While the journey toward better health is personal, it doesn't [...]
The Gift of Investing in Your Health: Embrace Wellness with a Growth Mindset
Greetings Empowered People! In today’s fast-paced world, it’s easy to let self-care, fitness, and wellness fall to the bottom of the priority list. With busy schedules, work demands, and financial pressures, taking care of our health can feel like something to “get around to later.” But what if we saw investing in our health as the most important gift we can give ourselves—not just sometimes, but all the time? The key to shifting this perspective is embracing a growth [...]
Is Your Metabolism Really Broken? Let’s Talk About What’s Really Going On
Hey Empowered Coaching Community, We’ve all been there: you’re eating less, moving more, and yet, you’re not seeing the changes you expected on the scale. Sometimes, it even feels like you're gaining weight despite doing everything “right.” It’s easy to assume your metabolism is broken, but the truth is far more nuanced—and it’s certainly not as simple as "eat less, move more." In this newsletter, we’ll dive into why weight loss is more complex than a basic calorie equation, [...]
Nutrition, Fitness, and Cancer Prevention
Hello Empowered Community, October is a special month for raising awareness about cancer prevention and taking steps to improve our health. In this edition, we’ll explore the role that nutrition and fitness play in reducing cancer risks. Plus, I’m thrilled to announce a special series of STRONG Nation™ classes this October in support of a wonderful cause. Read on for details! Nutrition and Fitness in Cancer Prevention Did you know that the right nutrition and regular exercise can significantly [...]
The Trouble with the Word “Wellness”: What It Really Means to Me
Holla! Empowered Humans, "Wellness." It's a word we hear everywhere these days. From fitness plans to beauty products to apps promising better sleep, everyone seems to be selling some version of it. But what does wellness actually mean? For me, it’s more than a buzzword or a trendy idea—it's about the whole person and all of our systems working together in harmony. It’s not about perfection, nor is it about a single product or service. It’s about balance, self-awareness, [...]
Endurance + Strength = Your Fitness Power Duo! Why You Need Both for Long-Term Success
Holla! Empowered Humans, Welcome to Weekly Pump #30! I can't believe I’ve hit 30 newsletters already! I hope you’re finding these insights valuable and helpful in your health and wellness journey. As always, I’d love to hear from you—what’s resonating, what you want to learn more about, and how I can continue to support you. Feel free to reach out and share your thoughts! Now, let’s dive into something I hear a lot of questions about: the difference between [...]
Overcoming Behavioral Resistance: Moving Beyond Excuses to Real Change
Greetings Empowered People!As a personal trainer and coach, I see it all the time—folks telling me they want to make a change, to improve their health, fitness, or mindset, but their actions don’t always line up with those goals. What’s going on here? It’s something I like to call behavioral resistance, and it often shows up in the form of excuses.These aren’t just random reasons to skip workouts or fall off the meal plan. Excuses are a form of self-protection—a way to [...]
Reflections on Burning Man: A Unique Experience of Community, Art, and Connection
Hello Empowered Humans! I recently had the incredible opportunity to attend Burning Man, and I wanted to share some reflections on my experience. For those of you unfamiliar with it, Burning Man is an event that’s often described as part festival, part art installation, part radical self-expression. But as with anything so vast and multifaceted, everyone’s “burn” is different, and mine was certainly unique. As we ventured into the playa, I couldn’t help but be reminded of the virtual world [...]
The Power of Choosing Your Emotional Responses: A Key to Wellness
Holla! Empowered Fam, I hope you’re feeling energized and ready to dive into another week of growth and wellness! Today, I want to talk about something that’s incredibly important for all of us on our health and fitness journeys: the power of choosing how we respond to our emotions. We all experience a wide range of emotions every day—some uplifting, some challenging. But did you know that many of us actually have the ability to choose how we respond [...]
The Power of Self-Awareness in Writing Your Own Wellness Story
Greetings Empowered Family, I’ve recently been diving into a book that’s truly resonated with me, and it led me to discover an incredible thought leader: Dr. Jill Bolte Taylor. Her message of self-awareness and our ability to write our own stories is something I’m excited to share with you, especially as it relates to our health, wellness, and fitness journeys. Who is Jill Bolte Taylor? Dr. Jill Bolte Taylor is a neuroanatomist who gained worldwide recognition after [...]
Sweet Dreams: The Magic of Bedtime Stories and Nighttime Meditations for Better Sleep
Hey Empowered Friends, Who doesn’t love a good night’s sleep? We all know it’s essential for feeling our best, but let’s be real - sometimes it’s easier said than done. That’s where the magic of bedtime stories and nighttime meditations comes in! These little nightly rituals can transform your sleep from restless to restful, and I’m here to tell you why they’re worth adding to your evening routine. Why Bedtime Stories Aren’t Just for Kids Remember the [...]
The Power of Consistency: Your Path to Lasting Change
Hello Empowered Humans! I hope this message finds you thriving and deep in some summer fun! Today, I want to dive into a topic that’s essential for achieving long-term success in our health and fitness goals: consistency. But wait—before you start thinking consistency means boring routines, let’s add a twist of excitement, and that imperative personal flair! The Many Faces of Consistency When we think of consistency, we might picture a rigid routine of daily workouts and strict [...]
Embrace the Power of Human-Powered Wheels: Reflections on B4BC Skate the Lake
Holla Empowered People! Two days ago, I had the exhilarating experience of participating in the B4BC Skate the Lake, covering 28 miles on my roller skates. This event, beyond its immediate thrill and physical challenge, embodies a deeper significance that aligns with my broader health and wellness goals, particularly in relation to breast cancer awareness and prevention. Participating in events like Skate the Lake is more than just a personal accomplishment; it’s a statement of support for causes like [...]
Summer Sizzle Sale! Save Big on Summer Fitness
Holla Empowered People! Summer is in full swing, and I couldn't be more excited about the adventures and opportunities it brings. This season, I'm planning to immerse myself in the beauty of nature and take some time to recharge and explore. One of the highlights on my adventure list is a trip to Glacier National Park. The stunning landscapes, serene lakes, and majestic mountains are calling my name, and I can't wait to hike the trails, breathe in the [...]
Building and Maintaining Muscle Mass Over Forty: Happy Birthday to me! Tips for you!
Holla Empowered People! Yesterday was my 43rd birthday, and as I blew out the candles on my cake, I reflected on my health journey. Staying strong, active, and vibrant is a top priority for me, especially as I move further into my fabulous forties. Maintaining muscle mass is crucial for overall health, functionality, and feeling great every day. So, let's dive into some fun and effective strategies to build and maintain muscle mass, with a special focus on the [...]
Stay Fit & Have a Blast: Your Ultimate Guide to a Healthy Family Vacation!
Hey Empowered Family, Summer is finally here, and it’s time to pack those bags and head out for some family fun! But wait, who says you can't stay fit and make healthy choices while you're on vacation? Here are some exciting tips to keep you active, healthy, and full of energy while exploring new destinations! Human-Powered Sightseeing Adventures Why just see the sights when you can experience them? Grab a bike and pedal through the city or [...]
Find Your Focus: Transform Your Goals into Reality
Dear Empowered Community, Imagine standing by Lake Tahoe, witnessing a double rainbow arching across the sky after a storm—this image, which I've captured and cherish, symbolizes the profound clarity and peace that can follow life's turbulent moments. It reminds us that clarity often comes after confronting our storms, not avoiding them. As we navigate through the busy currents of life, it's easy to lose sight of our true objectives and what makes us feel whole. It's not uncommon to [...]
The Restorative Power of Being Fully Present in Rest
Hello, Empowered Community! I hope this message finds you well and rejuvenated. Recently, we wrapped up two significant events at Tahoe Flow Arts & Fitness: the Wellness Leadership Summit, where I had the honor of presenting the "5 Characteristics of Successful Wellness Practitioners," and "A Day of Healing Arts," where I taught a Strong Nation class and shared insights in my Empowered Easeful Nutrition talk. Both events were a whirlwind of inspiration, connection, and learning. As someone deeply involved [...]
Power of Personal Connection and Community on Your Health, Wellness, and Fitness Journey
Hey Empowered Community! Are you ready to embark on an amazing journey of health, wellness, and fitness? Buckle up, because we're in this together! I know that the power of personal connection and community can transform your journey. Together, we'll support each other, conquer challenges, and celebrate every victory! Get Ready for "A Day of Healing Arts" on June 15th! I am beyond excited to invite you to "A Day of Healing Arts" at Tahoe Flow Arts [...]
Embracing Change When Things Feel Hard
Hey Empowered Community! Life can sometimes feel like trying to run up a hill with a sandbag, right? Those challenging moments are often signals from our minds and bodies telling us that it's time for a change. At Coach Christine’s Empowered Coaching, we believe that tuning into these signs is crucial for personal growth and transformation. Let's dive in and find out how to make those uphill battles a bit smoother! Recognizing the Signs of Friction When [...]
Stop Seeking Perfection—Start Taking Action!
Hello Empower-Ed Community, Coach Christine here with another dose of motivation and real talk. Today, I want to address a common theme I see among many of our nutrition clients—the constant search for the perfect plan, the magic formula, or that one piece of advice that will solve all their problems. Here's the truth: you already have the knowledge you need. What’s missing isn’t a new idea or a secret tip—it’s action. The Myth of the Perfect Plan [...]
How to Stick with It When “Sticking with It” Feels Impossible
Holla Empower-ed People, Hey there! I’m Coach Christine Bettera, and if you’re anything like a recent follower of mine who confided, “I’m just not good at following programs,” then this chat is for you. Let’s face it, sticking to health and fitness programs can be tough, but I’ve got some insider tips and a personal invitation to join a journey that might just change the game for you. First Things First: Get to Know Yourself Why do [...]
Dance, Stretch, and Strengthen: Discover a Healthier You with Our Community!
Holla Empower-ed People, In a world dominated by fitness influencers and their flawlessly curated social media feeds, it's easy to feel overwhelmed rather than inspired. These online personas often showcase an idealized version of health and fitness that may seem unattainable or disconnected from everyday realities. If scrolling through these seemingly perfect lifestyles leaves you more intimidated than motivated, it might be time to shift your focus from the influencer spectacle to local, experienced professionals who can offer real, [...]
Fuel Your Day the Fun Way: Discover the Power of Whole Food Carbs!
Holla Empower-ed People, Last week we dove into understanding protein intake, this week let's look at the most demonized macronutrient these days, carbohydrates! Fear not, they can be your fitness friend and activity advocate if you learn to love and use them well! Carbs: The Unsung Heroes for Everyday Athletes! Let’s talk about carbs—yes, the very ones that have been dodging bad press like ninjas! Whether you’re training for a triathlon or just trying to beat the [...]
Boost Your Best Self: Discover the Power of Protein for Every Lifestyle!
Holla Empower-ed People, I have had so many client's ask me protein specific questions over the past few weeks. Many are feeling overwhelmed with information and unsure how to bolster their protein intake. Let's talk about what you actually need and how to start, and have success without feeling overwhelmed. Protein Power: Fueling Athletes and Couch Potatoes Alike! Protein isn’t just the obsession of bodybuilders and fitness gurus; it’s a crucial player in everyone’s diet, helping [...]
Maximize Your Fitness Potential: Why Choosing the Right Coach Matters!
Holla Empower-ed People, A few weeks ago, for World Health Day, we talked about what to look for when seeking out a health coach and focused on my philosophy. I chose this as the most relatable topic, especially in today's world of influencers. But it's also incredibly valuable to know a coach's credentials, and experience, as well as their coaching philosophy. Today, I'd like to breach the less sexy topics of credentials, and experience with you. What sets me [...]
Transform Your Health in Just 4 Weeks with “A Nourishing Mindset”
Holla Empowered People! I love collabing with other health and wellness professions, and I have teamed up again with the accomplished Meredith Calderas-Precit (@intheairwithmere) for this exciting opportunity! Are you ready to revolutionize your approach to nutrition and wellness? With our upcoming 4-week program, "A Nourishing Mindset," starting May 20th, you're invited to embark on a journey that goes beyond the basics of nutrition to truly transform your lifestyle. Why Join A Nourishing Mindset? 1. Expert-Led Guidance [...]
Unlock Joyful Wellness: Embark on a Transformative Journey with Me!
Holla Empower-ed People, Sunday was World Health Day! It's timely to spotlight a crucial yet often underappreciated member of our healthcare teams: the health coach. Amid a landscape dominated by doctors, nurses, and specialists, health coaches carve out a unique space where wellness and preventive care not only flourish but also connect deeply with our daily lives. Their role, although not always front and center, is pivotal in navigating the complex journey toward optimal health and well-being. When seeking [...]
Embark on Our Next Wellness Adventure: The “Outlive” Book Club Journey!
Dear Wellness Enthusiasts, As I ease back into our routine after our rejuvenating retreat in Panama, I'm filled with a renewed zeal to enhance wellness in both my life and the lives of my clients. Reflecting on the recent conclusion of our "Hidden Potential" Book Club last Saturday, I'm thrilled by the fun we had and the significant progress we made together. The unique learning experience fostered by our book club has not only promoted accountability but also encouraged [...]
Time to Snuggle and Download, Bringing the Retreat Vibes Home!
Holla Empower-ed People! Power in Practice 2024 retreat was one for the books! It was not all sunshine and monkeys, but there was A LOT of that. Together we literally and figuratively fell down and picked each-other up. We cried hard and laughed even harder. We embraced the light and the dark. As we come home to our "normal" lives it's important to take some time to download and integrate these practices in a meaningful way! Whether you retreated [...]
Let’s get away!
Cast your vote for Power in Practice 2025! VIP Access As Yogini Julz (@jzyogini) and I prepare to embark on our Panama retreat adventure I have been thinking a lot about the benefits of busting out of a rut and doing a little wellness retreat travel. I have had many of these experiences over the years, and I have learned to plan them and seek them out as way to re-ignite my creative fire as well as my [...]
Empowered Mind Book Club – Outlive
"Learning requires the humility to admit what you don't know today." - Adam Grant Join Coach Christine on this 7 week journey exploring your longevity, as she guides you through thoughtful discussion on this #1 NY Times Bestseller - Outlive, by Peter Attia. Together we will explore how aging and longevity are far more malleable than we think. With the right roadmap, you can plot a different path for your life, one that lets you outlive your genes to [...]
I do my best because I am counting on you, counting on me!
Having coached hundreds of people over the years I know the value of having mentors, and in your corner when making lifestyle changes. In his book Hidden Potential, Adam Grant says, "The expectations others hold of us often become self fulfilling prophesies." When we absorb the expectations around us, those expectations can become our own internal dialogue, even if the dialogue is untrue. When I was a girl, I gravitated towards sports and positions involving strength because I was [...]
The dance between purposeful work and deliberate play!
I am back from a break week! It was ski skate week in Tahoe and we opted to get out of dodge, packed up the fam and headed to Utah for a week of snowboarding, and play. As I write this I am sitting at Woodward Park City as my husband and son take a few final park laps. We started off the week in Snowbird and were blessed with days of powder. I spent a day at the [...]
If you are feeling stuck, you don’t want to miss this!
Holla Empower-ed People! I am SO excited to bring you this special treat this week! Take a listen below to my conversation with the amazing Kaitlin Anthony on the Beam Life Podcast (insta @thebeamlife) as we chat all things fitness, getting started, gettin un-stuck and showing up for yourself powerfully and consistently! I share parts of my personal journey and provide practical tips, motivation strategies, and solutions for folks starting their fitness journeys. However, the wisdom shared in this conversation [...]
Are you “should-ing” your goals to death?
Today I challenge you to turn your "shoulds" into "coulds" Let's consider: Watch the YouTube video or read below. "Shoulds" can sometimes be a thinking error, depending on how they are used. "Shoulds" are expectations or rules we impose on ourselves or others. For example, "I should exercise more" or "He should always be on time." These expectations can sometimes be helpful, motivating us to strive for a better version of ourselves. However, they can also lead to [...]
Low on energy to put towards your wellness goals?
Free tools to put in your energy generating toolkit! Have you ever said or thought,“Everything in my life is a hot mess right now.” Or more recently, in my life, I have been feeling and thinking I am behind in everything! This is a chronic thinking error in my life, thinking there is a timeline to get certain things done, and a road map to get there. Do you ever feel this way, or say these types of thoughts [...]
You have everything you need to START right NOW!
Did you ever tell yourself you need to get in shape before you commit to something you want to do? For example; "I need to get in shape before I start going to the gym.", or, "I need to get in shape before I hire a personal trainer." What about, "I need to get in shape before I buy that outfit." Or bathing suit, or take that trip, or sign up for that class, or... or... or... the list [...]
How I Transformed Lack into Abundance One Choice at a Time!
Do you love brownies, or cake, or ice cream? Full disclosure, I am not the biggest chocolate lover in my house. My husband holds that title. But, that being said, I do enjoy some chocolate on occasions, especially with one of my favorite flavors....like cherry, or coconut! I love coconut, and there is something about the chocolate coconut combo that just hits the button for me! Do you feel like you need to miss out on all the foods you [...]
How can you build nutrition awareness?
I’ve been feeling breakfast lately. I’m not normally a breakfast gal. Don’t get me wrong… I LOVE breakfast food, just not at the traditional breakfast time. Remember nutrition timing? That was a thing where we’d say you must eat X before or after Y… for Z outcome. Then we found out our bodies are way more efficient generally at providing the nutrients we need when we need them and everything turned to overall intake. Was your head spinning ? Is [...]
What’s the BEST exercise?
People ask me all the time, what is the best exercise? My answer might surprise you. Brace yourself... it's the ones you like! Yep. Especially when you are new to exercise or feeling stuck in your routines. That is when it's time to lean in to the things you actually like to do. One of the biggest mistakes people make is thinking exercise needs to be grueling and/or time consuming. Remember when you were a kid and you just went [...]
Creating sticky habits
As you know I am often bringing you real client conversations. I do this because these conversations are very rarely one-off moments, nor am I personally immune to these pit falls. I have them over and over again with folks who are feeling stuck, frustrated on their journey toward their goals, and are struggling to see the forest from the trees. I have had them with myself, time and time again over the years. This is the trick with body [...]
Let’s talk about FEAR!
Want to watch this instead of reading below? Go to: https://youtu.be/1vsJPs1o14E Have you ever felt held back by fear? Fear is one of our most primal instincts. We are born with it, but we also learn fear. Picture this, you are a child, and your Mom has told you time and time again not to touch the stove because it's HOT. So you develop a healthy fear of touching the stove, especially when she is cooking because you learned from [...]
Protein Power Up
Greetings EMPOWER-ed People Thank you all for coming along on this health, wellness, and fitness, journey with me in one way or another. Today I want to talk about protein. One of the common issues I see with my fitness and nutrition client's is not getting enough protein in their diets. I used to hate talking about protein. As a vegetarian I would roll my eye so hard when someone would ask, "How do you get your protein". It felt [...]
4 Tips For Making Resistance Bands Behave
Does the idea of using resistance bands make you well up with anxiety and not look forward to your workout? Do you find your bands constantly rolling up, slipping, sliding, or pinching? Never fear, I have a few tips for you! I have used resistance bands in my gym, and with my clients for years and I do like to joke that using them is part of the workout. Getting the bands on and off and into the correct position [...]
My Kid Eats Broccoli
Here is a scene from most mother’s lives at some point. You are exhausted, maybe your youngest isn’t yet sleeping through the night, or maybe your kid is sick. You’ve not had a good night sleep in a week and even when you do catch a quiet moment your mind won’t stop reeling over all the things you need to do, so then you struggle to sleep in those sparse moments. Maybe your partner travels or you are a single [...]
Pumpkin Spice Everything!
Healthy Pumpkin Spice Latte Did you know a grande pumpkin spice latte from Starbucks has 50g of sugar, 14g of fat, and nearly 400 calories? I always tell my clients “it’s not about the total number of fat or calories you’re consuming, it’s about where these are coming from.” 400 calories from artificial sugar and sweeteners is much different than 400 calories of pure pumpkin. This is an uncaffeinated version but you could easily add your fave coffee or espresso for a [...]
Healthy Snacks for Back to School
I had the honor to be on Good Morning Reno this morning, bright and early to show and chat about some healthy snacks for back to school! I chose these recipes because they are quick and easy to make, I am talking 30 minutes of prep for all 3, tops, and no bake or super short bake times. They provide a big bang for your time, and will leave you with healthy, homemade, grab and go snacks all week long, probably [...]
Maintaining Health Habits While On Summer Vacation
Summer is upon us and with warmer weather comes the allure of summer vacation and travel. Whether your summer vacation is a romantic getaway or a jaunt with the family to visit Grandma, you don’t need to give up your healthy habits you have worked so hard on creating. Think about all the time and effort you have put in to get here, not that taking a week off is going to negate all that, but it will be much [...]
Aqua Exercise for Everyone
Recently I had a humbling experience that apparently is not all too unusual for a land based trainer or athlete. I took an aqua HIIT class at the Truckee Community Pool. In this class I was clearly the rookie. I felt like I was really working hard, which mind you, is saying a lot. I train in and out of the gym at least 6 days a week, in addition to teaching group, personal and athletic clients. Somewhere in the back of [...]
Overcoming Injury like a LadyBoss
We all face injury and illness from time to time. Over coming the mental hurdles that come along with these conditions can be harder than the physical ones. Here are my tips for overcoming injury. Allow yourself time to be sad about being injured. It sucks, but you have to deal with it. Don’t dwell too long, but it’s OK to be down a bit. Then as soon as you can get moving again with the understanding everything will be much [...]