7 ways to heal your eating disorder by listening to your intuition


            Many times I am reluctant to share my story…in fact I often forget it is my story to share. We have a tendency to bury the painful and traumatic in order to move forward, in order to not be defined by our crises. But no matter how deep I buried it, or how faded it appeared in my subconscious, my time as a fitness competitor was, undeniably, one of the most critical moments of my entire life, and set me on my course to true well-being. 

            Six years ago, I was deeply entrenched in the world of bodybuilding and fitness modeling. I ate it, breathed it, and slept it. It was—quite frankly—everything that I was. It defined my career as a personal trainer, my friendships, the men I dated, my free time, every morsel I put into my body… all of it. If I ever tried to do something “normal”, i.e. anything unattached to bodybuilding and fitness, I would end up in a panic attack with insecure thoughts, and a gut full of shame. I felt like I no longer fit into the world because no one understood my lifestyle or the sacrifices I had to make in order to achieve my goals. Looking back I couldn’t even tell you what those goals were. It was never really to win a competition: I never cared about winning. And it was never to be a famous fitness model: I never wanted to be famous. I guess my goals were to look the best that I could. Be leaner, tighter, stronger. Be more disciplined than anyone could possibly understand. Excel at something that most people couldn’t. And honestly …to feel beautiful. 

            All of the sacrifices I made never ever made me feel like I was achieving my goals. Unbelievably restrictive eating. Unhealthy socializing. Cutting myself off from the family and friends that loved me. Hours (if not days) in the gym. All of these sacrifices…and for what? I was never happy. There was not one moment that I enjoyed. Yet I was surrounded with fellow competitors and models that seemed to be pumped, happy, energized and loving the process! And so, again, I felt alone. Like I didn’t fit in. 

            As a result I starved myself. I depleted myself. I dehydrated myself. I injured myself. I did damage to my organs, my immune system, my digestive system, my skin, and my metabolism. I was broken, mind, heart, and body. In the beginning when I decided to leave the sport I felt empowered by my choice. I believed that I could just go back to the time when I loved my body, and had confidence. I told myself everything would fall back into place. But the psychological and physical trauma that I endured was so deep that I could not get out of the cycle of binge eating, shame, anxiety and negative self-talk. What was wrong with me? Why couldn’t I just go back to being “healthy” and “balanced”? I’m a health professional for God’s sake! I was sinking deeper and deeper into a hole of despair. I would binge uncontrollably because my body was starved for years, then I would gain extra weight because my body had no idea how to process food. Then I would extreme diet again because it’s what I knew “worked”, and then I would start the cycle all over again. The emotional damage this did to me is indescribable. I eventually fell to my knees when I went to see my doctor and she told me that I was doing this to myself, and that if I continued to abuse my body she couldn’t help me. And so, I landed in a therapist’s office two days later, which led me to a nutritional behavioral specialist not long after that. This all brought me to Intuitive Eating… Here is where my physical well-being began to shift. 

Through completely listening to my body’s cues, and completely surrendering any and all food rules and regulations, I began to repair my metabolism. My mind was completely blown when I started to see my weight come back to a comfortable place solely by eating only when I was hungry, stopping when I was full, giving my body unconditional permission to eat what she wanted, and incorporating mindful practices during my meals. I started to see it and feel it. I had this control all along. The control that I was trying to have over my body was in fact mine. My body had her own deep and natural knowing, and once I completely surrendered to the process, I healed. 

            But my compulsion to work out, and my obsession with being “healthy” still consumed me. I was never relaxed. I was always worried about going back to work because of all the questions I would get from my peers and clients: When is your next show? When is your next photo shoot? What is going on with your body? Why haven’t you been to the gym as much? It turned into a battle I had to fight every day. My reputation as a competitor followed me everywhere. And I was completely self-conscience about it. All I wanted to do was move forward and be happy, healed and connected to my body. As I was trying to do this I was still immersed in the same environment and relationships that I was in while I was competing. Talk about triggers! So the pendulum kept swinging back and forth, just a little slower now that I was learning more about mindfulness and Intuitive Eating. But it was still swinging and I held my breath each time, waiting for it to knock me over and throw my healing off course. 

            I finally had enough! I knew enough about personal development at this point to know that my insides, my heart and my mind were holding the key to true wellness and joy. I just needed help unlocking it. So I went deep. I sought out all the soul-searching guidance I could find. I attended lectures, studied, meditated, completely stopped going to the gym, shifted who I spent time with, left my job and started my own business, and finally decided to work with an incredible holistic health coach. Through our work together we cracked open my subconscious mind and looked her dead in the eye. Staring her down I was able to clean up pain from the past that was holding me back. I was able to end the loop, the cycle, the limbo of control vs. shame. I worked on becoming deeply connected to myself, others, the Earth, and the Universe. I started cooking again with passion and love instead of food prepping out of fear. I shifted to a bottomless state of pure gratitude for everything in my life, and most significantly my body and my human experience. This work was just that—Work. And it is continuous, it is lifelong, it shifts, and transforms, and patterns itself in other places in your life. But this work eventually became and is my greatest and most beautiful life experience thus far. It has opened me to a consciousness that is richer than I ever could have imagined. 

            Healing from a trauma of any kind is a highly personal journey and what works for some doesn’t work for all. However, I want to share the key elements of my healing. Each and every one of these seven keys helped me reprogram my mind, body and heart because I was diligent, focused, surrendered and ready. I want to share these because healing your spirit can seem existential and hard to grasp, so I want to outline tangible, real steps that can be taken. These major keys allowed me to come into alignment, step into joy, love my body and live fearlessly. 

1)   Intuitive Eating: I began this beautiful practice by throwing every food rule out the window! I simply (or not so simply depending on how you look at it) began to eat only when I was hungry, stopped when I was full, and tuned into my body’s levels of satisfaction. I listened to my cravings and gave myself unconditional permission to eat anything I desired. Intuitive eating taught me how to be mindful not only with my food choices, but in the way I chose to eat it. I blessed my food, only ate when I was sitting in a relaxed state, and tried to eat with no distractions, truly being present with every bite. I began to listen and then I watched this magical dance begin. Once I started to reprogram my subconscious mind and start to trust the process and my body’s natural intelligence, my weight steadied at its optimal and healthiest place. 

2)   Daily Gratitude: Every morning I began my day with a practice of gratitude. I listed ten things in my life that I was grateful for. It was all over the map. Some things were about my body, some my career, family, the world, you name it – there are just too many damn things to be thankful for when you give yourself the opportunity to honor them. I started to shift the lens in which I was witnessing my life and slowly my energy began to change. Suddenly I felt as though I was in a constant state of abundance. My body felt this love as well and continued to respond positively.

 3)   Forgiveness Letters: I worked with my coach to identify all of the anger, judgement and pain I was holding on to. I came to the conclusion that until we completely release this anger toward ourselves and others we can never truly heal. My way of releasing this anger is writing forgiveness letters. This took a lot of time for me to put into practice and it is a tool that I continue to use for myself and with my clients. The first letter I wrote was to myself. I apologized for the abuse and the beatings I had given myself both emotionally and physically over the years. I apologized for the unkind words I spoke about my body, and how I never told her she was good enough how I judged her, how I didn’t stick up for her, and how I disrespected her time and time again. I forgave myself for it all. Completely and wholly. Once you accomplished that first step, than you can begin to forgive others. And don’t be afraid to write to yourself again when you need to.  

4)   Declarations to the Universe: In my journal I took some time to allow myself to go deep within and free-write my vision for how I wanted to feel in my body. I declared to the universe who I was and how I wanted to walk through this life in the vessel that I was given. I envisioned it and let it out into the universe, firmly declaring everything I deserved, who I knew I was inside, and what I was willing to do to achieve this sense of peace and meaning. .. I then read this declaration over, and over…. And over again. Believing and visualizing every word.

5)   Fingertip Affirmations: As triggers came up for me, as they of course did (frequently) especially working in the fitness industry, I would be loaded with an army of positive affirmations about my body, my spirit, and my connection with the deeper meaning of life. The things I was trying to keep in the forefront of my mind. I stored them in my phone, and in my journal so that I had them at my fingertips. A few deep breaths and an affirmation was an excellent way for me to shift my mindset to a space of peace, love, and healing.

 6)   Alignment with joy: I patterned the principles of intuitive eating with my workouts, relationships, my career, everything. I completely stepped into a space of feeling. And that feeling was joy. What felt good in my heart and made me light up from the inside were the choices I made. From the simplest yoga class, to eating homemade apple pie, to surrounding myself with inspirational and like-minded people. It all felt so right. I began to feel like I wasn’t swimming upstream and against the current anymore, but instead I was floating down the river in perfect synchronization.

7)   Self-Care Support System: I realized in a short amount of time that in order to keep myself grounded and consistent with my recovery and the work that I was doing, I needed a consistent, supportive system of rituals to practice daily. They were as simple as meditating for ten minutes every morning and saying a prayer of gratitude every night. I blessed my food before every meal, and practiced yoga as much as I could even if just for five minutes a day. I used essential oils regularly which helped ground and soothe me and made sure I listened to one inspirational thought leader speak every day, either in a podcast, YouTube, or audiobook. These sacred practices kept me steady and connected to myself and served as a constant reminder for the love I wanted to have for my body and an unconditional acceptance that I longed to keep. 

How to create a Yoga Haven in your home, and a consistent practice!


Yoga and I have been seriously dating for about 6 years now. When she came into my life I was vulnerable, deeply hurt, and disappointed by my long-term relationship with the weight room and hardcore cardio. It began with some casual flirting, and a few dates, but when yoga gave me and my body the attention we so desperately needed she began to slowly enter my heart. 

Yoga accepted me—all of me—for who I was, no matter what I looked like or what workout wear I had on, or how I was feeling. I thought “perhaps, this is what true love, wellness, movement, and exercise should feel like.” Yoga was satisfying all of my senses all at the same time. My blood would pump through me, I would sweat, feel myself getting stronger, while simultaneously relaxing my mind and releasing stress. The spiritual clarity and openness I would feel at the end of each class was always the icing on the cake, or (if we are going to stick with this analogy) the blissful calm after incredible morning sex!  

I wanted yoga and I to go somewhere and be something. A long term… even life-long commitment. Deep down I always knew that I did. I could picture it, feel the future energy beating through the room. And now, for years I have been bringing the joy yoga has given me to my clients. I’ve shared the tools and principles of self-compassion, breathing through discomfort, radical self-acceptance, moving with joy, and non-attachment. It’s safe to say yoga has been whispering in my ear for many years, especially as my coaching practice has grown and become my true north. But in late January she yelled at me (in the middle of what could only be described as a full-blown anxiety attack). “Teach Yoga!” she said. And so, as I tend to do, and never regret… I listened.

I decided to enroll in an intensive 200-hour Yoga Teacher Training this coming summer. Let’s face it. Taking a month away from your business is nothing short of terrifying. But what has become even more frightening is continuing to ignore the whisper, the nudge, the knowing… my intuition. So here I go—not only in an effort to deepen my practice and to shift my energy into a completely new space, but also to be able to privately train, teach, and guide my clients and future students in a broader, more impactful, and richer way.

I currently have a strong practice and feel comfortable on my mat in all class levels and styles. However, I am now working on strengthening my capacity to sit, breathe, and move with myself individually. Not in a class setting but in my home–as the curriculum of this program entails nearly three hours of yoga a day. Jeesh!  

At first it was a struggle to find the motivation in my apartment, and to get grounded, centered, and into the sacred space that I instantaneously shift into whenever I enter a yoga studio. But with a few changes, and after establishing a consistent routine I am getting the hang of it and, perhaps, even enjoying it a little bit more. And so I wanted to share these simple tips with you. Three things that have helped me become consistent with my home yoga practice.

Try these if you have been trying to create a yoga or meditation practice at home but have been struggling with inspiration to move with yourself. Even just sitting quietly and creating the time and space for yourself can make all the difference! 

1)   Create a sacred space in your home:I am aware that this seems obvious to most but, I am telling you, designating a space in your home (no matter how small) is super important for getting your body and mind ready to slow down and focus on your practice. For me, I lay down my mat in front of a small glass table in my apartment. On the table is my oil diffuser (I diffuse Frankincense & Lavender). I light a candle. And, using sage, I do a two-minute smudging of my yoga mat and the space surrounding it. I feel instantly grounded. 

2)   Make it doable:I encourage you to start small, even if it’s just for 15 minutes a day. I really had to switch my mindset from trying to do an hour class in my home, to just flowing for 30 minutes here and there. It doesn’t matter how long the experience but how present you are when you are in it. Focus on consistency. It helps to try and make a routine in which you are able to practice at the same time every day. For me, I practice in the afternoon. I am lucky enough to be able to come home for lunch most days, and this time has now become not only more productive, but more nourishing. 

3)   Use a guide: When beginning a new physical, mental or spiritual endeavor having a teacher, guide, guru, or coach is extremely important. I still YouTube guided mediations all the time and I have been meditating for years. It’s comforting not to feel alone and to experience shared energy even if you are only connected through a virtual medium… Energy is Energy! I am completely in love with my YogaGlo subscription. You can pick your style, duration, teacher, etc. and find whatever your body needs in that moment. Some other great ones are Gaia, The Yoga Collective, My Yoga Works and, of course, YouTube.  

I hope this helps inspire you to think and practice outside of the box–sit with yourself, your thoughts–and love yourself just a little bit more without having to leave your home. 

Am I listening to my Intuition or… Am I just plain un-disciplined?

An intuitive approach to fitness can sometimes appear to be a double-edged sword. Sometimes listening to your heart can feel like an excuse to quit. The question eventually becomes this: “If I stop doing an activity, am I honoring what I know isn’t working for me, or am I just not disciplined enough or too lazy to complete the task at hand?” I have dealt with this question time and time again as a coach, athlete, and human being. In situations where the answer is never clear-cut and your commitment and self-esteem is at stake, it’s natural to get lost in analysis paralysis.

During my time as a fitness competitor, I felt trapped in a saturated industry that I myself strategically chose to be in. My choices were the source of my own unhappiness. Nevertheless, I justified my misery with the awards, glory, and bountiful business opportunities competing brought me. I found myself envious of women outside the industry. I remember my thoughts were always overly critical and self-depreciating. “Something must be wrong with me,” I’d say, or “I don’t have what it takes,” or “This is why I will never win, because I don’t want it enough.” 

When making the daunting decision on whether to push through or walk away from an activity, our brains automatically go to a place a fear. We fear stepping out into the unknown. We fear believing that our hearts are telling us the truth. We fear that we will just be average. We fear that we will regret.

It is true that sometimes we give up to soon. Sometimes we do not grab the world by the you-know-what’s and ‘chicken out’ by quitting. We tend to make excuses for our perceived failures. We scare easily and run. All this is undeniably true and part of being human.

So, that being said, how do you know when you should quit? When should you let go? What should the conversation with ourselves look like when we find ourselves at this complicated juncture?

Begin by simplifying the process and pull out your journal.

I invite you to consider these four things, I am confident that this self examination will give you clarity with where your heart truly lies so you can confidently choose the path meant for you.

1) Is this making me unconditionally happy? Truly… and will it in the long run?

2) In this moment, am I the best version of myself? Does this activity bring out the best in me?

3) If I look at the goals for my life in the next 5 years, will this choice bring me closer or farther away from that vision?

4) Talk to the three people that know you the best, whose opinions you hold higher then anyone else. How are they viewing your journey during this activity?

Be Ready

Trusting, in any process is probably one of the hardest things to do. I witness this with my clients on a daily basis. We get so caught up in the anticipation of seeing a desired number on the scale, or in receiving a desired outcome at work. However, when things don’t happen according to the timelines we’ve established for ourselves, it results in feelings of disappointment, guilt, failure, and an inevitable backslide in personal progress.

I was recently listening to an old recording from the world-renowned Ram Dass as he spoke about food and mindfulness. He said, “If you are an overweight individual, and your thoughts are purely focused on losing weight, you will live in a state of suffering. But if you eat, move, and live mindfully, you will be thin.” This struck me, and resonated deeply with the struggle that I witness women experiencing daily. What he’s saying is that it’s so easy to focus on what we are not, what we do not have, or on what has not yet arrived. In this mindset, we will always be suffering. However, if we transform this energy into trust and an understanding that we are doing what needs to be done, we will find that the fruits we wish to yield come in their own perfect timing; eventually, joy and our desired results reveal themselves. What has become evident to me through my coaching practice—and in my own life—is that trusting the process and releasing attachment to the end result is how you can truly begin to find joy in your own journey.

The key to this “allowing” if you will, is to make yourself ready—to do the inner work in preparation for your goals. How many times have we been so focused on our desires that when something comes along—be it a job, a relationship, or an opportunity to be healthier—we miss it, cannot handle it, or believe we don’t deserve it? This is human nature, and it is what our egos always guide us towards. But we have the ability to control this focus and turn it inward. In order to do this, you must create the life you want by allowing yourself to feel the way you desire to feel. If falling in love is one of your deepest desires, try practicing self-love; it will create this space, safety, and feeling for you on a cellular level. If recovering from an eating disorder or illness is your desire, dive into non-negotiable acts of self-care to lay the foundation for this purpose. When we do this internal work, we live in a state of self-acceptance. We will be able to align our actions with our desires and recognize them. Now, there is no dissonance; you will feel the validation from whatever comes your way because you have created this foundation within yourself.

“Even when nothing seems to indicate that you are accomplishing what you desire in your life, refuse to entertain doubt.” – Dr. Wayne Dyer

Be Ready.

Soothing Soups

Soup is one of my favorite things to cook. I always make a pot on the weekends and have it in the fridge or freezer for the week. I find soup to be extremely soothing, especially after a crazy day when you are feeling exhausted and don’t feel like pulling together an entire meal. What I love about soup, especially these recipes, is that it is such a simple way to have a complete meal. These three recipes have been in my rotation for the last couple of months and are absolutely delicious. Depending on my hunger level, I sometimes serve them with a tossed salad, or grilled whole-wheat pita bread. They can also be incredibly satisfying on their own. Give these cozy recipes a go. You’ll be so glad you did!

Comforting Butternut Squash Soup

1 medium butternut squash peeled, seeds removed & cut into cubes
1 large onion peeled and chopped
2 tablespoons extra virgin olive oil
32oz organic (low sodium) chicken broth
2 bay leaves
1 tablespoon of 0% fat free greek yogurt

  • Take one medium butternut squash and peel. Scoop out the seeds from the middle of the squash; slice long ways then dice into small cubes.
  • Sauté one large diced onion in 2 tablespoons of olive oil.
  • Once the onions have softened add the squash and bay leaves.
  • Once the squash begins to break down, add the chicken broth. Wait for the soup to boil then reduce to simmer and cover.
  • When the squash is fork tender, remove the bay leaves and blend. I use an immersion blender, but if you don’t have one, wait for the soup to cool then pour into blender and puree.
  • Serve with a dollop of 0% fat free Greek yogurt. Chopped scallions make a really nice and tasty garnish. Salt and pepper to taste.

Rustic Lentil Soup

1 cup lentils
2 tablespoons of extra virgin olive oil
1 medium onion sliced
3 minced garlic cloves
2 large diced carrots
2 large celery stalks diced
2 cups organic vegetable broth
2 bay leaves
1 tablespoon mild curry powder (the yellow one)

  • Rinse lentils and set aside
  • Add the roughly chopped onion, carrots, celery, and garlic to the pot and sauté until tender in 2 tablespoons of olive oil
  • Pour the lentils into the pot and stir, add in the bay leaves and curry powder
  • Once the lentils are mixed with the veggies and seasoning, add the vegetable broth
  • When the soup begins to boil, reduce to a simmer and cook for 20 minutes
  • Salt and pepper to taste, ready to serve.

Cream-less Cream of Asparagus Soup

1 pound of asparagus, ends removed and cut into one-inch pieces
1 large leek, ends trimmed and sliced into half-moons
2 medium Yukon gold potatoes, cuts into cubes
2 tablespoons of extra virgin olive oil
32oz organic (low sodium) chicken broth

  • Rinse the cut asparagus and set aside
  • Slice the leeks down the middle then into half moons. Rinse well.
  • Peel and dice 2 Yukon gold potatoes
  • Add the leeks and potatoes to the olive oil and sauté in pot until the potatoes begin to break down.
  • Add in the asparagus and stir with other vegetables.
  • Add the chicken broth. Once the soup begins to boil, reduce to simmer and cover.
  • Let soup cook for 20 minutes. Then blend with immersion blender or puree in traditional blender.
  • Serve hot, salt and pepper to taste.

10 Things I Do Differently Than Most Personal Trainiers

I have been a personal trainer for almost a decade. Through years of experience and a lot of trial and error, I have developed a practice that has allowed me to witness my clients’ long term transformations, which are often complex and cumulative. Over the years I have noticed a phenomenon: people who worked incredibly hard in the gym were achieving their desired physiques but still not feeling satisfied with the results. These are the same clients who often suffered from terrible cravings, digestive issues, stress and poor sleep. The truth is, that even if we are happy with the number on the scale and the body in the mirror, these markers are not necessarily accurate reflections of our bodies’ complete wellbeing. This is why I long ago left these kind of metrics in the dust and believe so strongly in the philosophies that drive both my personal training and coaching. My approach may be somewhat unconventional, but I have found that when I share these guidelines with eager, open-minded clients, their overall wellness is elevated, ten-fold.

1.  I do not use math. 

I could go on and on about why I never put my clients on a scale. The scale is not an accurate reflection of someone’s progress. There are a multitude of factors that can affect that tricky number including what you’ve recently eaten, how much water you’re retaining and where you’re weighing yourself. Instead of weighing in, I have my clients find a favorite item of clothing that makes them feel confident and have them try on that item once a month. How they feel is reflective of how much work they have left to accomplish. I also never tell my clients to count calories. Every day our bodies are engaged in something different. The fuel our bodies crave varies depending on our activity levels – for example, whether we are sitting in a lecture or carrying boxes into a new apartment. Instead of calorie counting I teach my clients to tune in and listen to what their bodies need on any given day.

2.  I am from the school of Intuitive Eating. 

A variety of factors should determine your daily intake of food. Travel, hormones, stress, and lifestyle changes all affect what our bodies need. A set diet doesn’t take into account any of these variables. Learning to listen to your body as you go about your day is key to really becoming healthy. For example, 1200 calories is not going to properly sustain a busy New York woman who is running between appointments all day long under tremendous stress. Our bodies send us messages, telling us what we need and when we need it. We need to use these cues to make decisions about how we fuel ourselves instead of looking externally for rules and regulations. (intuitiveeating.com)

3.  I use essential oils. 

Essential oils are a new addition to my own personal practice and I highly recommend them. Our crazy modern lifestyles don’t always create optimal conditions for physical wellness. Poor diet, lack of exercise, and environmental toxins can leave our bodies unbalanced and energy deficient. From cleansing and weight management to supporting every system of the body, essential oils provide the tremendous support you need to restore balance and feel your best. They have become an “essential” element of my practice. (DoTerra.com)

4.  I meditate. (Every. Single. Day.) 

Our physical behaviors and habits, whether we realize it or not, are driven by both our conscious and sub-conscious thoughts. Not only does meditation provide time for the reduction of stress levels, it also gives us the power to reprogram our thinking and transform our behaviors. For example, a simple 3-minute meditation a day on mindfulness, has the power to create more thoughtful eating patterns. (ThePath.com) (http://artofattention.com/meditation/)

5.  I focus on long term consistency rather than short term intensity. 

Consistent behaviors will give you consistent results. This truly is my motto and I have been saying it for years. I create routines that inspire my clients to move and I try to motivate them to do something active every day. It is very difficult to sustain a super intense exercise regimen, right off the bat. I have watched clients try to beat themselves into submission, hoping to gain dramatic results. Ultimately these hardcore bursts of activity are not sustainable and a client often ends up back at square one when they find they are unable to maintain the furious intensity they have demanded of themselves. The body responds best to a balanced, consistent routine over time. When you create a pattern of workouts that suits your personality and is geared toward your body’s needs, you are 99% more likely to create new habits and achieve (and maintain!) your fitness goals.

6.  I focus on superfoods over chemical-based supplements. 

Superfoods are a special category of foods found in nature. By definition they are calorie-sparse and nutrient-dense, meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients – nutrients we need but cannot make ourselves. It can be incredibly overwhelming to walk through the aisles of a vitamin store or try to decode one of the countless articles about supplements in a fitness magazine, but the earth gives us everything we need. And digesting something in its most natural form will bring the ultimate benefits and results to your body. (foodmatters.com)

7.  I promote and practice bio individuality.

There are countless “cookie cutter” diets and nutritional suggestions out there that inevitably lead to yo-yo dieting and patterns of failure. The truth is, no one diet works for everyone. Your body is an incredibly designed system that knows exactly what nutrients it needs in order to achieve its perfect weight and optimal health. I teach my clients that the intake of nutrient-dense foods will always be better than calorie restriction. What works for one person, isn’t necessarily going to work for another and only by looking inside yourself can you determine what is best for you.

8.  I serve as a middle man between my clients
and other wellness professionals. 

This includes life coaches (introducingwellness.com), acupuncturists, chiropractors, functional medical doctors, herbologists, energy healers and beyond. I consistently recommend self-help books, workshops, and wellness experiences such as retreats (www.blissoutwellness.com) to help re-establish the mind-body connection. It is abundantly obvious that achieving our fitness goals and the results we receive from our bodies requires a combination of elements working in concert: a consistent exercise routine, a nutrient-dense diet, proper sleep, regulated hormone levels, and a low stress environment. This is why when I work with clients I look at how all areas of their lives are connected and make sure they have support in all of them. By doing this, I am able to create a program and support system that serves their entire well-being. As a result, their fitness goals and weight-loss are achieved to greater degrees and with more maintainable results.

9.  I encourage clients to eliminate unhealthy
behaviors by adding in healthy ones. 

Deprivation often breeds unhappiness, especially when it comes to eating and other wellness-related behaviors. Instead of taking things away from my clients, I encourage them to add new, healthier behaviors to the mix. It turns out that when we focus on incorporating new healthy habits in our lives, we often simultaneously let go of what is no longer serving us. When we focus on what serves our body well, our body in turn sheds the desires of un-healthy habits and cravings – and it doesn’t even feel like work.

10.  I focus on and surround myself, and my clients with positivity. 

Energetically we need to be surrounded by others whose intentions line up with our own. Our minds and bodies naturally react to our surroundings and daily interactions. When we surround ourselves with people who support our desires to live a healthy life our success increases exponentially. Having a friend to take yoga or spin class with, or perhaps meeting someone new in a wellness workshop, can truly give you a newfound desire to create and maintain a lifestyle enriched with balance and wellness.

Why You Should Give Intuitive Wellness A Try

Exercise can mean many things for different people. For some, it means meeting with your personal trainer every week. For others, it means participating in a group fitness class on your lunch hour. Whatever the form of exercise, we know that the key to long-lasting health and a great physique is commitment.

Yet most of us approach our fitness as a chore we need to check off the list every day. Instead I think we need to rely on our intuition to guide our exercise routine. Intuitive exercise simply means moving in a way that makes you feel good in your own skin. Basically, allow yourself to think about exercise as a commitment to movement:“What does my body need today, what does my body crave today, within today’s crazy schedule — what type of exercise would be most beneficial to my body?”

In today’s fitness-obsessed world, it is easy to adopt the fear-based mindset — that you have to work out or you’ll gain weight. But, we have the power to shift our perception to: “I will honor my body today by moving in a way that feels good!” Giving yourself a choice empowers you to become more consistent in your routine. Here are some tips to get you on YOUR own intuitive path to fitness:

1. Tune into your body every day.

Take a deep breath and listen to how your body is feeling every morning. Doing a body scan can really help you identify what your body needs are for that day. Perhaps you are feeling really tight. Maybe you’re feeling the stress from your week building up in your body. Tune into your emotional state as well and analyze what is going on.

2. Be satisfied with whatever type of movement the day brings.

Whatever workout you choose today, embrace it. Do not let your ego talk you out of what you know you intuitively need. So, if you are feeling really strong, lift weights instead of doing cardio. If the only way you can fit in exercise is a few 10-minute walks throughout the day, that’s okay too.

3. Figure out your why.

It is normal to feel less then motivated when it comes to working out. We tend to bully ourselves into going to the gym. We try to scare ourselves with consequences. “If I want to eat those cookies, I better get my but on the treadmill” or “If I don’t run five miles today, I won’t fit into my bridesmaid dress!” This type of thinking is only going to push your mind and your body to rebel. We need to always remember that, exercise is a form of self-love. Write this on your fridge! You are working out because you deserve a healthy and vibrant life.

4. Move with joy.

This may seem like a shocking concept, but whatever exercise you choose to do, make sure you actually enjoy it! Exercise should never feel like torture. You should always feel good, energized and accomplished. Remember the more you experience joy while exercising, the more you will be willing to do it — and the more you do it, the healthier and more amazing you will look and feel.

5. Find satisfaction in every type of movement.

Know that whatever you did today was perfect and it is enough. Some days we kill our workouts, and some days our workouts kill us! No matter the outcome or the intensity, being consistent and committing to taking care of your body is all you can ask of yourself. There is no greater commitment than the one we make to ourselves. After every workout, you can feel awesome and proud of yourself for choosing to honor your body.

Treats, not Cheats

We are all familiar with the term or phrase, “Cheat Meal”. I hear it a hundred times a week and constantly throughout the day. “I eat clean all week, but let myself have one cheat meal”, or “It’s cheat day!” Lets, break down this idea, of the “cheat meal.” The word, cheat in its essence has a negative connotation to it. By definition:

Cheat verb

: to break a rule or law usually to gain an advantage at something

: to take something from (someone) by lying or breaking a rule

: to prevent (someone) from having something that he or she deserves or was expecting to get

When it comes to designing your health and diet for long-term maintenance, adopting an all-or-nothing mentality is a recipe for sabotage. In life, so few things are simply black or white, good or bad. When we put a negative spin on a behavior, like having a “cheat meal” it tends to affect that behavior greatly. In the case of food, it leads to the inevitable binge. The idea behind allowing yourself a “cheat meal,” is that you shouldn’t be indulging – that you deserve to be ashamed of your behavior. This kind of thinking is a slippery slope. Once you’ve cheated a little and you’re already feeling bad about yourself, why not cheat a lot? If you’re already feeling down on yourself for cheating on your diet, you are much more likely to feed your indulgences and overdo it.

Enjoying a treat once in a while, on the other hand, means just that. By definition:

Treat noun

: an occurrence in which you pay for someone’s food, drink, or entertainment

: something pleasant or amusing that is unusual or unexpected

: something that tastes good and that is not eaten often

See the words they use. “Entertainment.” “Amusing.” “Pleasant.” It’s a treat! You deserve that cookie or that bowl of pasta – you earned it through days and weeks and months of maintaining healthy habits. It’s like taking a vacation. We all need a break to relieve stress and relax from the grind. We do this when it comes to our workout programs, don’t we? We take rest days when our bodies need them we should also take rests from our diets when our body wants a treat.

 Doesn’t that sound better? Can you imagine if you thought about food in this way? So the next time you are out with your friends, enjoying a glass of wine and a delicious meal, instead of the shame and last supper mentality, reclaim your right to eat what you want in the moment. Give yourself unconditional permission to have a treat when your body desires it, and then put it to bed. This shift in perception will prevent you from binging and also allow you to make the food choices that you truly desire and not just indulge for indulgence’s sake. It’s called balance, and that is how you really set yourself up for a lifetime of healthy living.

My Top 5 Favorite Veggies

So here’s the deal. I rock veggies in every meal. Normally I keep it very simple during the day (steamed, sautéed, or raw); but in the evenings I always try to elevate the taste of these nutritious delicious little health nuggets. Below I have listed my Top 5 Favorite Veggies Of All Time, and how I like to prepare them. These are my Go-Tos – the recipes I keep in my cooking rotation throughout the week. What are your favorite vegetables?

1. Balsamic Brussel Sprouts

Cup of whole brussel sprouts
3 tablespoons cups balsamic vinegar
3 cloves garlic

 Rinse the brussel sprouts in cold water and pat dry. Next, slice the stems off and then cut each sprout in half.,Drizzle a little bit of olive oil in a sauté pan and add 3 cloves of minced garlic (make sure the pan is cold). Once the garlic starts to sizzle, add the brussel sprouts along with a ¼ cup of balsamic vinegar. Cook for approx 10-15 minutes, or until desired doneness. The balsamic will develop a sticky, sweet coating on the bright green, crunchy brussel sprouts. Delicious!

2. Roasted Sweet Potatoes

3 to 4 medium sweet potatoes
Garlic Powder
3 tablespoons extra virgin olive oil

 Preheat the oven to 375 degrees. Wash the sweet potatoes well in cold water. Next, cut them into cubes and place in roasting pan. Toss well with olive oil, paprika, and garlic powder (a hefty sprinkle of each). Roast in the oven for about 45 minutes. I like them well done so the skins are crispy.

3. Broccoli Rabe

1 head of broccoli rabe (trim stems)
3 garlic cloves (minced)
2 tablespoons of extra virgin olive oil
1 teaspoon red pepper flakes

 Rinse broccoli rabe well. Next, place minced garlic in a cold sauté pan with extra virgin olive oil add red pepper flakes to the pan when the garlic starts to sizzle. Toast for 30-45 seconds. Add broccoli rabe to the pan and toss until the greens are coated nicely. Let cook for 2 minutes. Serve and enjoy.

4. Roasted Butternut Squash

Small to Medium size butternut squash
1 tablespoon of extra virgin olive oil

Peel the entire squash, then cut in half, lengthwise. Remove seeds completely. Dice the squash into cubes – and line another roasting pan with the squash. Toss with cinnamon and 1 tablespoon of extra virgin olive oil. Stick the pan in the oven at 375. The butternut squash should take approx 45 minutes, but check often and take out when tender.

5. Sautéed Kale

1 head of Kale (tear out the center vein from each leaf)
Red Pepper Flakes
3 tablespoons extra virgin olive oil
3 garlic cloves (roughly chopped)
zest of ½ a lemon

Rinse kale well. After tearing out the center stem, roll the leaves up and chop. Next, place minced garlic in cold sauté pan with extra virgin olive oil then add red pepper flakes to the pan when the garlic starts to sizzle. Toast for 30-45 seconds. Add the kale to the pan and toss until the greens are coated nicely. Let cook for 5-6 minutes. Next at the lemon zest and continue to toss. Cook the kale until tender. Serve and enjoy. 

**Salt and Pepper all veggies to taste**

Breaking the Mirror

One step forward and two steps back can seem to be my motto some days when things don’t go as smoothly as I’d like them to. Last week my brand new love seat arrived in five pieces with nothing but a socket wrench and about one thousand screws to put it all together. It would only make sense that, once fully assembled, I would back right up into my full length mirror, causing it to crash into what seemed like a million little pieces covering every inch of my 200 square foot studio. After an entire year with no furniture, I had purchased and assembled a loveseat only to back into another piece of furniture and have it destroyed.

My normal reaction to such an event would be to scream a profanity, fists to the heavens and breakdown in tears. But for whatever reason a calm came over me and I actually chuckled over my unlucky stumble. I cleaned up every shard of glass, which was tedious, believe me. Suddenly I realized how incredibly bare the wall was. There was no longer anything staring back at me. It was literally just a blank wall with ten holes in it, from where I had attempted (apparently not all that successfully) to hang my now demolished mirror. The holes weren’t even straight. I don’t believe in levels. I’m an “eyeball it” kind of girl.

As the week went on I must have checked my reflection on that blank wall filled with holes about a hundred times. I became filled with an awareness of how much I actually examined myself on a daily basis. “Body Checking” and searching for an external confirmation of how I was feeling was something I was doing far more often than I realized. So I decided to do an experiment. I would not purchase a full-length mirror for exactly one week and see how it made me feel about my body. I’m not sure if the two are related but last week there was something inside of me that said. “ Take the week off from the weights. Stop your training program and see what your body feels like doing, and then Do That Thing.” I try to impart these lessons onto my clients, so I know it is important to check in with myself regularly, and make sure I am practicing them. Even for the most experienced trainers and wellness experts, mindfulness is an active pursuit, and if you don’t routinely check in with your mind and your body, it is easy to become distracted with day-to-day demands and stressors.

Every time I found myself with the breaks in my day ordinarily slotted for workouts, I listened to see what my body wanted. Whatever by body told me it needed, including rest, I did it. It turned out, that week my heart thumped – Yoga and WalkWalk and Yoga. So, I spent my week trying new classes and studios all over the city, as well as walking to all of my clients and appointments instead of taking the subway or catching the bus. Some yoga classes were restorative, some vigorous. Suddenly close friends were reaching out to me and asking if I had time to take a class with them, something that they rarely do, because my schedule often does not allow it. The social aspect of exercising and sharing a joyful challenge with a friend brought a whole different dimension to my workouts, which truthfully I had been lacking. As the week went on I began craving green juice, and so I drank it. At the end of seven days, I was actually feeling tighter and lighter.

The anxiety of going off of a program (be diet or exercise) can be frightening and daunting. The insecure thoughts of not “burning enough calories” or “not consuming enough protein in a meal” can derail individuals from listening to their body and checking in with what they feel their body needs or wants. Leading up to the week I broke the mirror, I had been putting an immense amount of pressure on myself and my body, as a professional and as an athlete. It is so easy to slip into the comfortable panic of over restricting and overworking our bodies. But pulling back the reins can often have the exact opposite effect you think it will. Once I let go of my routine, I felt that the universe was presenting me with opportunities to try new modes of movement – this inspired both my own workouts as well as my personal training and wellness practice.

What I took away from this week was to reminder to not neglect the strive for balance that all of us crave. I continued to devote my time to my body, but leaned in and listened a bit more. There were definitely times I had the pangs of “Oh crap, I should be doing this or that”, I let these thoughts pass over me with the reassurance, the proof, and the knowing that all acts of wellness are just as beneficial to your body as exercise. Nutrition, movement, and self-awareness work together to create the symphony of healthAs I move into the upcoming weeks, I plan on taking this lesson to heart. Knowing that I have a plan and a program to follow, but also that I am in control and can choose to make a change at any point if that is what my body tells me when I tune in and take a moment to really listen.