There’s a quote I heard this week that stopped me in my tracks:

“Make sure you’re making decisions from your dreams—not from your fears.”

I don’t know who said it first, but wow… it hit me.

Because most of the time, the fear that’s holding us back? It’s not even real.

It’s a story. A pattern. A loop in your brain trying to keep you safe.

But safety isn’t growth. Comfort zones don’t build courage. And every version of ourselves that we’re trying to grow into? She lives just outside the lines we’ve drawn.

So if you’ve been navigating uncertainty… if you’re trying to do something bold or new or uncomfortable… this is for you.

Let’s be real: that fear you’re feeling? It’s normal. Even the most successful people in the world feel it. But they act anyway.

They ask, “What’s actually true here?” And then they move from that truth—not the story.

So I’ll ask you the same: Who would you be if you didn’t believe that fearful thought?

When I find myself in the messy middle of evolv...

Have you ever felt like you have a thousand tabs open in your brain? That was me last month—drowning in to-dos, struggling to focus, and feeling like I was getting absolutely nowhere in my business and personal goals.

Then I discovered the 15-minute brain dump, and everything changed.

Why I Was Stuck

Looking back, it's clear what was happening. I was trying to hold everything in my head—client deadlines, content ideas, personal goals, household tasks, relationship stuff—you name it. My brain was cluttered, and I couldn't see what actually mattered.

The most frustrating part? I could successfully tackle other challenges in my life (including recovering from a major injury to compete in a fitness competition), but somehow my daily workflow felt impossible to manage.

The Solution That Changed Everything

One morning, feeling particularly overwhelmed, I grabbed a notebook and set a timer for 15 minutes. I wrote down every single thing in my head—no filter, no organization, no judgm...

Have you ever been so stuck in your head that you couldn't even begin to picture what "right" looks like? I recently had someone message me saying she was having a panic attack, and in that moment, she remembered something I said: "What if it all goes right?" That one thought helped her push through the panic, reset her state, and regain control. That's how powerful our mindset truly is.

But sometimes, just thinking isn't enough. When we're deep in anxiety and fogged up with negativity, we have to physically move through it.

The Science Behind Movement and Mindset

Have you ever noticed how animals shake their bodies after a stressful situation? My dog Pepper does this all the time. When she gets overwhelmed, she shakes it out. As her trainer explained, she's resetting her nervous system—shaking off the stress and returning to the present moment.

We humans can do the same thing. It's called somatic release, a technique used in therapy and trauma work to help the body release buil...

Let me tell you about a conversation that cracked me wide open this week.

I was chatting with my friend Katie Wells, founder of the @WellnessMama podcast, and I was telling her about everything happening in my world right now:

➡️ Stepping fully into motivational speaking
➡️ Growing the podcast (and hopefully starting/ finishing a book and finding a publisher.
➡️ Feeling excited… but if I’m honest, also scared

The same voice that’s helped thousands of women get their first pull-up? It’s been whispering things like:

What if I fail?
What if no one gets it?
What if I can’t make this work?

That’s when she said something I’ll never forget:

“Sometimes the fear of what’s next isn’t what’s actually holding us back…

It’s the fear of letting go of what’s known.”

Mic. Drop.

That hit me right in the chest.

Because the truth is, I’ve spent years helping women do the impossible. Getting their first pull-up. Reclaiming their confidence. Overcoming fear and self-doubt.

But now? I’m evolving ...

I recently recorded a special episode for my podcast that included a five-minute walking meditation designed to shift energy, clear the mind, and connect with our highest selves. I wanted to share why this practice has been so transformative for me and could be for you too.Today I'm walking you through a transformative walking meditation designed to shift energy, clear the mind, and connect with one's highest self. The meditation emphasizes the importance of affirmations, self-empowerment, and visualizing success, encouraging listeners to embrace your best self and reflect on your journey towards personal growth.

Breaking the Negative Thought Cycle

We all get caught in spirals of stress, overthinking, and worst-case scenario thinking. I've found that one of the most powerful questions I can ask myself is "What if it all goes right?" This simple shift in perspective can instantly transport me from anxiety to possibility.

The Walking Meditation Practice

The meditation I created co...

Recently, I found myself stuck – unable to even imagine my perfect day. My mind was frozen, trapped in survival mode, constantly fixating on what could go wrong. Sound familiar?

Breaking Through the Mental Barrier

I discovered a powerful approach to reconnecting with my potential. It starts with a simple walk and a profound question: "What if it all goes right?"

The Walk of Possibility

During my walk, I began a mindfulness technique. I named what I saw around me – "tree," "sky," "bird" – grounding myself in the present moment. This isn't just random talking; it's a proven method to calm your nervous system and shift out of stress mode.

Visualizing Without Limits

The real magic happened when I started to imagine my ideal life without constraints. No money worries, no self-doubt – just pure possibility. I challenged myself to picture:

• My morning routine
• How I'd feel throughout the day
• The people around me
• My energy and mindset

Practical Steps to Transformation

1. Take a
...

Let me tell you about my week.

It started with a storm—literally.

Someone had warned me to move my car inside because hail was coming to Austin. I ignored it. No big deal, I thought.

But when I walked outside to finally move it I had realized I had left my sunroof open 😳 and opened my car door, it was like opening the door to a fish tank, with some hail sprinkled in. My seats were soaked. Everything was flooded.

I honestly laughed for a second as I drove my car to the underground lot....def a bit frustrated with myself..

Just when I thought I had shaken it off, I got into my (still-damp) car the next day… and realized one of my tires was flat.

And then.. I honestly let it ruin my day..

Not just the moment.
Not just the morning.
But the whole damn day.

Because I had plans. I had a to-do list. I had energy. And then life interrupted.

And the truth? I let the flat tire and flooded seats dictate how I felt. I gave away my power. I spiraled into irritation and disappointment.

But he...

Recently, I found myself stuck in a cycle of self-doubt that felt impossible to escape. My business wasn't flowing, my goals seemed distant, and I was drowning in negative thinking. Sound familiar?

The Turning Point

I realized I'd stopped doing something crucial – visualizing my perfect day and believing in possibilities. When everything feels like a struggle, it's easy to lose hope. But I discovered a powerful approach to breaking through this mental fog.

My Three-Step Rescue Plan

1. Feel It, But Don't Live There

I gave myself 24 hours to fully experience my frustration. I journaled, talked to friends, and allowed myself to feel everything without judgment. The key? Setting a time limit so I didn't get permanently stuck.

2. Ground Yourself

During a walk with my dog, I started a simple grounding technique. I began naming everything I saw out loud – "tree," "bird," "water." It sounds silly, but it pulled me back to the present moment and broke my spiral of negative thinking.

I'm sitting in my hotel room in Nashville, feeling inspired after an incredible breathwork session today. You know those moments when clarity just hits you? That's what I want to share with you today—a simple but powerful concept that's been transforming both my clients' journeys and my own: checkpoints.

Here's what I've noticed with the high-achieving women in my programs: They show up consistently for weeks (sometimes getting four workouts in, sometimes only two), but they convince themselves they're not making progress because their consistency wasn't "perfect." Sound familiar?

This is exactly why checkpoints are non-negotiable in my fitness programs. We always begin with a strength test on day one—a practice I started years ago when I was falling out of love with working out. My friend Amanda and I would stay late at my gym and test different movements (kind of like an army PT test). We'd stay consistent with our training and then come back to those same tests weeks later to s...

 🎬 Every Character Evolves

You know how your favorite characters in a TV show never stay the same?
They start as one thing—the underdog, the go-getter, the comic relief—and over time, they shift. They break down. They get tested. They grow.

Because without that evolution… there’s no story.

It hit me recently: I’m a character in my own story. And my plot is changing.

🧬 Where It All Began

My story started in a lab coat—working 12-hour overnight shifts as a biochemist.
Running on Red Bulls and protein bars, sneaking in workouts at midnight just to feel like me again.

Until one day, a mentor changed everything.
She taught me how to take care of myself, fuel with purpose, and build belief from the inside out.

That moment rewrote the script.

I began helping others take their first step—getting stronger, moving better, and building real confidence.

💪 From Smaller to Stronger

That journey led me to American Ninja Warrior.

Suddenly, fitness wasn’t about aesthetics or competition.
It ...