Hey love, in this week’s episode of the Free & Well Podcast, I’m going to be sharing with you a simple, 3 step breakthrough practice for a moment of comparison.   This 3 step process is rooted in psychology & self compassion and will support you in: Becoming more self aware & being more presentBeing kinder to yourself in tough moments of comparisonFocusing your energy on what actually matters to you I hope you enjoy! 3 DAY BREAKTHROUGH INTENSIVE | If you're looking for a...

Hey babe, If you're wanting to take full advantage of your summer, be intentional with your time & schedule, and do more with your free time, this episode is for you. Grab your journal! I hope you enjoy! 60 MINUTE BREAKTHROUGH INTENSIVE | If you're looking for a one-time, quick breakthrough in one specific area of your life, this is for you! When you sign up, you'll complete a deep dive intake questionnaire & identify ONE specific challenge you want us to focus on. This could be:...

Hey sweet friend, in today's episode I'm sharing with you the process I walk clients through when they come to me feeling overwhelmed & struggling with procrastination. You'll hear about: what's going on in your nervous system during overwhelming momentsone of my go to self compassion practices that soothes the nervous systemwhy validating your feelings is so important If you loved this episode, let me know over on IG and please share with a friend! I so appreciate you! 60 MINUTE...

This is one of my favorite practices to guide clients through. It's a short, but effective grounding practice that will guide you in a short breathing practice, tree visualization practice, and grounding into your 5 senses! This is a great practice for a moment of overthinking, overwhelm or anxiety, or just to get into the moment. If you loved this practice, let me know over on IG and please share this practice with a friend! I so appreciate you! 60 MINUTE BREAKTHROUGH INTENSIVE | If...

Hey friend, in today's episode you'll hear about my experiences of going to Zion Yoga Fest alone & about some of the beautiful lessons I experienced. You'll hear me talk about: being willing to be uncomfortable to grow your confidencethe 3 key pieces of confidence building I've found to be the most importanthow to rewire your brain towards growth & your dreams! CONNECT | DM me the one nugget that is speaking to you most from today's episode! 60 MINUTE BREAKTHROUGH INTENSIVE | If...

CONNECT |  DM me over on IG & let me know what you thought about this episode! ACTIVATE | Are you ready to go from overwhelmed & overanalyzing to present & in the moment? Are you ready to get out of your head & into your body?! Head here or DM me over on IG the word "ACTIVATE" & I'll send you more info! **Will Be In Person In Boise, Idaho** PRIVATE MENTORING | Are you ready to feel confident & clear in where you're going in life? Are you ready to have a clear...

CONNECT |  DM me over on IG & let me know what you thought about this episode! ACTIVATE | Are you ready to go from overwhelmed & overanalyzing to present & in the moment? Are you ready to get out of your head & into your body?! Head here or DM me over on IG the word "ACTIVATE" & I'll send you more info! **Will Be In Person In Boise, Idaho** 60 MINUTE BREAKTHROUGH INTENSIVE | If you're looking for a one-time, quick breakthrough in one specific area of your life, this is...

This is for my gal who finds herself caught up in all the thoughts & who is ready to start getting out of her head & into her body. If you're ready to start feeling more present, this episode is for you my friend. You'll hear: A compassionate approach to break free from negative thought patternsA mindset shift to get you back in the driver's seatHow to not feel at the whim of your thoughts I hope you enjoy! CONNECT |  DM me over on IG & let me know what you thought about this...

Did you recently graduate?! This episode is for you, friend! It's so easy to just jump straight into the next thing - all the summer plans, full time work, all of the change that's coming. So I want to encourage you to pause here. In this short episode, I'll guide you in a short journaling practice to help you: really savor & celebrate this HUGE accomplishmentidentify how you've grown as a womanbe more self aware of who you've becomeget a self esteem & confidence boost I hope you...

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...