Hey sweet friend, In today's episode I'm sharing 4 journaling prompts to start off a fresh month. These are amazing prompts to use at the beginning of every month. I'll guide you in: identifying your TOP priorities & goals (mental, emotional, physical, relationship wise)exploring what habits & practices will help you really live out those values & goals this monthgetting practical with it - scheduling these into your life so they really happen & you can stick with itI hope you...

Hey sweet friend, In today's episode, I share about the process and journaling prompts that have helped me go from listening to everyone around me & being overwhelmed by all the shoulds to making genuine, authentic, values led choices. You'll hear about: why learning to tune in to your inner wisdom is KEY in creating your most authentic lifehow to start hearing your voice morewhy radical honesty is really brutal but also essential for you to create what you genuinely wanthow to tune in to...

Hey friend, If you have something you know you want to do... maybe even need to do but you’re feeling some fear & resistance, this episode is for you! I’m going to share 4 steps to shift from nervous to excited for the next time those nerves start to take over but you KNOW you need to do the thing! You know it's going to be so fun, so fulfilling, so important for you. I know you have a beautiful vision of who you want to be & how you want to show up for your life & I deeply...

Hey sweet friend, I'm so glad you're here. In today's episode I'm going to share about my journey with anxiety, self doubt, people pleasing, and self worth struggles. The journey I walked in my twenties of healing dysfunctional family dynamics from my childhood, learning how to accept myself, building my emotional intelligence, & growing my confidence is why I do exactly what I do. It's why I am a therapist & therapeutic life coach who uses psychology backed mental wellness AND...

Hey love, in today’s episode we’re diving deep. I took about 4 months off from creating content to create more space in my personal life & to focus on my health. I spent the last 4 months moving through so much transition, change, grief, heartache & I want to share a few lessons with you that I’ve been learning. I share my top 4 lessons learned in this season of my life & I hope they speak to you.   You’ll hear about: Why the nervous system regulation & support must be part...

  Hey love, in today's episode I'm sharing with you 5 journaling prompts to help you have the most soul nourishing, self care filled, low stress winter break.  Instead of it flying by, this practice will help you envision & map out what you genuinely need right now & how you can make that happen!  If you're needing some rest, fun, adventure, connection, and are on a journey of trying to be intentional with your time and how you're showing up for yourself, you'll love this...

COACHING //   🔥BECOMING: TRANSFORM YOUR SELF TALK, TRANSFORM YOUR LIFE🔥 a 2 week group, Voxer intensive where you'll receive daily trainings, guided practices & journaling prompts to support you in mastering your self talk & igniting your next level of confidence in every area of your life    Sign up HERE!  12/1-12/15   ⚡️BLOOM & BECOMING BUNDLE⚡️ Save your spot in the January cohort of BLOOM (12 weeks of psychology infused, Spirit led group coaching to activate your next...

In today's episode, I'm sharing ONE simple, do-able daily practice you'll want to add into your routines to start rewiring your brain.  This is one of my favorite positive psychology practices & will be helpful if you want to start celebrating more of your wins, keep up momentum on your goals, and overall shift your self talk to be more hype & self love.  I hope you enjoy!!   COACHING //   🔥BECOMING: TRANSFORM YOUR SELF TALK, TRANSFORM YOUR LIFE🔥 a 2 week group, Voxer intensive...

COACHING //   🔥BECOMING: TRANSFORM YOUR SELF TALK, TRANSFORM YOUR LIFE🔥 a 2 week group, Voxer intensive where you'll receive daily trainings, guided practices & journaling prompts to support you in mastering your self talk & igniting your next level of confidence in every area of your life  **specifically focusing on breaking free from comparison** Pre Sale Pricing Thru 11/15 Use Code: EARLYBIRD Sign up HERE!     ⚡️BLOOM & BECOMING BUNDLE⚡️ Save your spot in the January...

COACHING //   🔥BECOMING: TRANSFORM YOUR SELF TALK, TRANSFORM YOUR LIFE🔥 a 2 week group, Voxer intensive where you'll receive daily trainings, guided practices & journaling prompts to support you in mastering your self talk & igniting your next level of confidence in every area of your life  **specifically focusing on breaking free from comparison** Pre Sale Pricing Thru 11/15 Use Code: EARLYBIRD Sign up HERE!     ⚡️BLOOM & BECOMING BUNDLE⚡️ Save your spot in the January...

Today's episode I'm sharing some top tips around why letting yourself feel your feelings will set you free & will deeply help you start showing up more authentically in your life.  When we give our emotions time and we feel them, we let them move thru us & then our most authentic self can get back in the driver's seat. I also give you full permission to feel hurt, upset, angry, whatever, even as an empathic woman with a huge heart.  You're allowed to be human & you're allowed to...

Seeking external validation, wanting others' approval & worrying about what other people are thinking about me have been huge parts of my journey.   As a recovering people pleaser && recovering self doubter this is something I've done a lot of healing around. In these moments, I notice that we tend to be hyper-focused on others and VERY in our heads. I created a super simple 3 step process you can literally use anytime.  No, I mean it.  It's a quick, simple, but super effective...

Love, today's episode is a fiery one.  I'm currently going through my yoga teacher training program & a piece of this is reading The Yamas & Niyamas by Deborah Adele.  I'm obsessed.  There's a whole section on why being "nice" does not serve us, our relationships, or others... This is something I've explored deeply in my relationships. Releasing the sugar coating.  Releasing the timid, avoidant communication. All in effort to move toward being more true to myself, more expessive...

COACHING //   🔥BECOMING: MASTER YOUR SELF TALK, MASTER YOUR LIFE🔥 a 2 week group, Voxer intensive where you'll receive daily trainings, guided practices & journaling prompts to support you in mastering your self talk & igniting your next level of confidence in every area of your life  Pre Sale Pricing Thru 11/15 Sign up HERE!     ⚡️BLOOM & BECOMING BUNDLE⚡️ Save your spot in the January cohort of BLOOM (12 weeks of psychology infused, Spirit led group coaching to activate...

Hey love, in today’s episode we’re going deep.  This is an episode especially for those of you who worry about other people secretly being upset with you.  This episode will shed some light and give you practical tools to help you break out of that cycle and into deeper openness and connection in your relationships… which will also grow your confidence simultaneously.     You’ll hear about: My new commitment to you in being even more radically honest Why we NEED to start creating...

Hey love, today's episode is loaded with journaling prompts to help you start being more you.  I'll share with you what BEING ME has been meaning to me lately and that it's not as cut & dry as it used to feel. You'll hear about: not being overly attached to your ideas about who you are being kind to yourself along the journey breaking free from those boxes we want to find & fit in   COACHING //  ⚡️BLOOM: 12 weeks of psychology infused, faith friendly group coaching to activate...

 Hey love, in today's episode I'm walking you through how to create a simple, 2 part journaling practice to really grow your confidence.  I'll also share with you a few top tips to create a consistent practice!   At the end you'll hear about some amazing bonuses being gifted to those of you who save your spot for BLOOM by the end of Sunday, 9/24 as well!   Values List used in the workshop!   COACHING //  ⚡️BLOOM: 12 weeks of psychology infused, faith friendly group coaching to activate...

Join me for Day 2 of ACTIVATE on 9/22: CREATE A SIMPLE JOURNALING PRACTICE TO REWIRE YOUR BRAIN & EXPLODE YOUR CONFIDENCE ⚡️ Sign up HERE! Join LIVE for the chance to win a cash prize or a $333 coaching credit!   Values List used in the workshop!   COACHING //  ⚡️BLOOM: 12 weeks of psychology infused, faith friendly group coaching to activate your next level confidence & step into next level fun, passion & purpose in your life! FALL 2023 ROUND STARTS 10/9 & IS THE LAST...

In today’s episode, I’ll walk you through a psychology infused process of creating a simple morning routine that you can actually stick to.   You’ll hear: Simplicity is the key to consistency Loads of options about what to include in your morning routine My own struggles with sticking to a routine What I’m finding helpful right now as a therapist with anxiety who’s moving through a lot of uncertainty   Want to create a simple journaling practice that will rewire your brain & grow...

You will feel self doubt. You will feel comparison. You are human - there’s no way around it. What will set you free from it?! What will allow you to show up as a badass, confident action taker in your life?! Giving yourself full permission to feel it. This will change everything. Give yourself permission to feel scared. Give yourself permission to doubt yourself. AND SPEAK UP ANYWAYS. HAVE THAT HARD CONVERSATION ANYWAYS. JOIN THE CONVERSATION & SHARE YOUR OPINION...

Hey love, I've been having a lot of conversations around "why am I still struggling with these challenges?" "why is this not healed yet?" "how long does this take?" and even "I feel like I'm falling back into old patterns."  First off, you are not alone at all.  These feelings are so natural - the frustration, the doubt... it's all so natural.  In today's episode I'm sharing with you 3 KEY REMINDERS to know in those moments of doubt & frustration to know that you're not alone & that...

 FLASH SALE ON BLOOM THIS WEEK ONLY!! ⚡️BLOOM: My signature, 12 Week psychology infused, faith friendly group coaching experience to activate your next level confidence & step into next level fun, passion & purpose in your life! FALL 2023 ROUND STARTS 10/9 & IS THE LAST ROUND FOR THE YEAR⚡️      MONDAY MORNING JOURNALING PROMPTS // Sign up to get a self love, self confidence, mental wellness boosting journal prompt every Monday morning from me!  Sign up here!      CONNECT...

GIVEAWAY // Leave a review of the podcast, screenshot & DM it to me over on IG @freeandwell_! The first 5 women who do this will be entered into a giveaway for a free 60 Minute Breakthrough Coaching Call!   WORK WITH ME //   ⚡️BLOOM: 8 Week psychology infused, Spirit led group coaching experience to activate your next level confidence & step into next level fun, passion & purpose in your life! FALL 2023 ROUND STARTS 9/14 & IS THE LAST ROUND FOR THE...

Hey love, in today's episode, I'm sharing with you 3 psychology infused, faith friendly tips to support you in those tough moments on your healing journey.   You'll hear: a few of my top challenges on my journey so far daily practices to support your wellbeing along the way why community is so important   GIVEAWAY // Leave a review of the podcast, screenshot & DM it to me over on IG @freeandwell_! The first 5 women who do this will be entered into a giveaway for a free 60 Minute...