Category Archives: Fitness

Different Mindset

Same shirt. Different year. Totally different mindset. ✌️

2018 started off rough.
When I took the picture on the left I was PRAYING things would get better.
I was dealing with depression worse than I ever had, and felt completely lost. 

My workouts started declining and my nutrition was slipping away.
I no longer knew where I wanted to live, who I wanted to be, and quite honestly just didn’t want to be here anymore.

Little did I know after 9 long months and hitting my lowest of lows, I was going to be handed the opportunity to change my life.

One message saying… “you should probably check your email”… was about to turn my entire year around.

20 minutes a day. A step. Shaun T. The focus, mindset, and motivation I was missing.
And for the first time in a while, I am starting the year off in a very POSITIVE place.

I’m no longer hoping for a better year ahead or wishing for a change.

I stuck to the plan. I trusted the process. And I promise, if you join us too the same opportunity is there for you. Will you take it?! 🤷‍♀️


➡️ How to break through a plateau. ⬅️

After sharing my post about the scale recently, I started to get a lot of questions about weight loss plateaus and feeling ‘stuck’ so I wanted to share exactly what I would do if this were to come up.

Step One: Find out if you are really at a plateau. Are your measurements changing? Are you taking progress pictures? Do you visually see change? Are your clothes fitting differently? These are all indicators of progress, even if the scale may not be reflecting change. However, if everything is stagnant, move on to step two.

Step Two: Dial in on what you’re doing. Have you been tracking your nutrition? Are small bites here and there sneaking in? Are you not as consistent with your workouts? Do you fall off track on the weekends. Tighten everything up and see if that makes a difference. Here’s an example… I haven’t been measuring my sweet potatoes or almond milk creamer. Not a huge deal, but my first step will be to track those more closely.

Step Three: Change ONE thing at a time. If you are in fact sticking to your plan 100% and not seeing change it’s time to switch things up, but it’s best to do it slowly, and one piece at a time. This is when a coach will come in handy to decide if you need to either increase or decrease intake and by how much.

Step Four: Be PATIENT. Change will take time so slow down and trust the process. Once you’ve made one change, give it a week or two to see if it’s working. If it is, awesome, if not, go back to step one and start from the top.

Got questions about your current nutrition? Comment below or drop one thing you’re currently struggling with? Always here to help. 👯‍♀️


Transform :20

Conquer your Mind…. TRANSFORM your life.

Have you tried to commit to a program before but failed because your MIND got in the way?

Do you want to incorporate workouts into your day but struggle finding the TIME to make it happen?

Do you need guidance on how much of what foods to eat to reach your goals?

Do you crave a little extra MOTIVATION and ACCOUNTABILITY along your journey?

Then I have just the thing for you! This past fall, I was lucky enough to test out our newest program. You’ll tackle fitness, nutrition, & mindset, AND it’s only 20 minutes a day!


Here are my results from just 5 weeks of the program.

It’s you, Shaun T, and a Step, 6 days a week for 6 weeks. After 5 minutes, you’ll be out of breath, at 10 minutes you’ll be sweating, in 15 minutes you’ll be looking at the clock, and by minute 20, you’ll be done and proud of yourself.

The best part is you’ll be doing the program in real time with new workouts every day. No repeats, no do-overs.

Here’s how it works: 

  • Each day Monday through Saturday you’ll complete a 20 Minute workout.
  • You’ll journal your progress, nutrition, and most importantly your mindset throughout your complete transformation.
  • You’ll test your “transformers” daily to track your fitness progress.
  • You’ll be guided with EITHER a portion controlled nutrition plan OR Mindful eating plan.
  • You’ll check in with our private VIP accountability group to share wins, chat about struggles, and stay accountable through your program.

Who is this program for?!?!

This program is literally for ANYONE looking to transform their life. Whether it’s improving your fitness, managing your nutrition, or mastering your mindset. This program has something for everyone.

Because the workouts are only 20 minutes a day, they fit perfectly into a BUSY schedule. You don’t need a ton of space or equipment and the simple nutrition plan makes it easy to follow with the chaos of life.

This is the perfect program to get you out of your healthy living rut OR start your fitness journey from scratch.

What are the workouts like? 

Because the workouts are only 20 minutes, they are intense and pack quite a bit into the short period of time, BUT there is a modifier throughout the entire program and you are able to go at your own pace.

The only equipment you’ll need is your body weight and a step.

Each day is a bit different.

Mondays start off with BURN to burn off the weekend and kick off the week on the right foot.

Tuesdays are FASTER and they are just that… fast, speed, agility, and endurance.

Wednesdays are about getting STRONGER as you’ll focus on body weight strength building movements at a bit slower of a pace.

Thursdays are all about POWER and pushing your body to find both your physical and MENTAL power and break through plateaus.

Fridays are CUT and are the perfect combination of strength and endurance.

Saturdays are all about BALANCE and is the perfect way to close out the week. You’ll stretch, sculpt a strong core, and set the tone for your weekend.

Sundays are your rest day and the perfect way to reset for the week.

How do you get started?! 

Transform :20 launches exclusively on  Beachbody on Demand on April 1, 2019, with VIP Early Access starting January 14, 2019. Offers will be available on December 4, 2018.

If you’d like to be on the waitlist to reserve your spot in our VIP test group please send me an email to [email protected] with the subject line: transform20


I also wanted to share a glimpse into my personal journey with the program. 

Reality is earlier this year I hit rock BOTTOM.
I wasn’t working out.
I was more depressed than I had ever been. 
I couldn’t gain control over my nutrition.

I was a failed coach going through the motions, and when I was first asked to be in the test group for our newest program I ALMOST TURNED IT DOWN.

A common theme that has shown up in my life….
I didn’t feel WORTHY enough to do it.

I didn’t deserve to be chosen. I was the crossfitter who happens to be a beachbody coach. Who was I to get this incredible opportunity?

I decided I had two choices, I could turn it down, nominate someone else and let the opportunity pass me by OR I could do something I have the hardest time doing.

I could put myself first.
Show up confident and proud.
Give every piece of my heart and soul to this program.

Thank goodness I said YES. This is my 6 weeks progress and I’m still going.

Fitness has always been THERAPY for me. But this time it was more.

I committed to changing my mindset. To showing up on the days I didn’t want to. To see things through, not just for myself but for ALL of the people watching, who I would take with me on this journey in the future.

I fought anxiety.
Negative voices.
Urges to cheat.
Obstacles along every step of the way.

But one thing I learned….
These at home workouts actually work 😉

That and I had everything already inside of me that I needed to transform my life… what I was missing was the motivation and words I needed to hear every step along the way. Shaun T thank you for gifting that to me.



Find what works for YOU

Not everyone is a runner.
Not everyone can do hours of yoga.
Not everyone wants to lift weights.
Not everyone wants abs.
Not everyone aspires to be shredded. 
Not everyone wants to count calories.
Not everyone wants to be vegan.
Not everyone likes the gym.

We’re all different.
So stop worrying about what others will think and just find what works for you.
Not anyone else.
You. 💛