How to Eat Clean on a Budget

Fast foods and takeout appeal to many professional women. They’re affordable, filled with tasty flavors, and fit in today’s fast-paced world where many of us hardly have enough time to cook our own meals.

But those tacos, fries, pizzas, donuts and soft drinks come with a hidden price – your health. Fast foods are often loaded with too much sodium, extra sugar, saturated fat and harmful chemical preservatives.

When you factor in the cost of managing heart disease, diabetes and obesity, those meals don’t seem to be much of a bargain, do they?

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Why Clean Eating is Important for Work-Life Balance

Confession time: I haven’t had the best work-life balance this month. And this week, I’ve noticed a huge difference in my energy levels, mood and body. I’m stressed at work and at home (moving is one of the top stressors in our lives, and I’ve done it both at work and home this week). I’m finding myself snapping at my husband, Blake, I’m reaching for chocolate in the afternoons, my jaw is nearly wired shut from constant clenching, I’m relying on takeout because I’m too tired to make dinner (and because I’m still looking for the pressure cooker). I’m not putting the right things into my body, and I’m not putting out my best self.

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10 Clean Eating Tips for Busy Women

It’s been a whirlwind month! I kicked off the month with a trip to Seattle to speak to the Amazon Ladies’ Leadership (ALL) group on Wellness in the Workplace (more on that later!).

And I’m wrapping up the month with yet another move. This is number 6 for Blake and I in the nearly 10 years that we’ve been together. By now, we’re moving pros, but it’s still stressful. And, one of my major work projects is moving three cardiology practices into one new building. Needless to say, I’m a busy woman these days!

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8 Practical Tips for Your Next Pay Negotiation

Entitled.

That’s what I was called the very first time I negotiated my salary. Not from my boss, but from my boss’s boss.

I was fresh out of grad school and had just been offered a job at the hospital where I completed a 6-month administrative residency, and he was my Preceptor. In school, we were told what to expect as far as salary ranges, and the offer was very low compared to what we were told.

I wasn’t successful in negotiating that offer, but I was determined to get what I was worth. I applied to another job and got an offer from Johns Hopkins Hospital. Now, I had leverage. I told my boss about the Hopkins offer, and he asked “what will it take to get you to stay?” So I said, “A manager title and $10k more than this offer.” I was prepared, I did my homework, I had options, and I was confident in my ask. I got exactly what I asked for.

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Mindset & Habits for Powerful Change

I hate exercising.

If you’ve been following me for awhile, you know this is true. I detest it. I avoid it at all costs. If there is an option between going to the gym or doing something else, I will always pick the other option. Especially if it involves wine.

But, I know that exercise is the one thing missing in my wellbeing routine. I know that exercise is key to preventing chronic illness and can reduce my chances of developing breast cancer (even though I have the genetic mutation that increases my risk).

I know that exercise will help me stay mindful and present and keep my energy levels high. I know it will raise my good cholesterol and lower my bad cholesterol. I know it’s a part of self-care and taking care of my body and setting the foundation for my future health.

I know all of this. So why do I still avoid it?

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Why Diet & Exercise Doesn’t Work and What Does

I recently had a conversation with a friend, talking about our various health issues. I started a new job this past week, and the transition from full-time entrepreneurship to full-time employment was harder than I anticipated! I was waking up in the night with racing thoughts and anxiety, I was hungry all the time, and I noticed my energy changing throughout the day.

She was frustrated with her weight. She started a new diet a few months ago and consistently lost a bunch of weight in the first several weeks. But now, she hasn’t lost a single pound in the last month. She’s been keeping up with her diet and exercise routine, but it’s not having the same impact that it did in the beginning.

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What I learned in one year of entrepreneurship

2017 was not my year.

Sure, I was making more money than I ever had. I was leading a phenomenal team of staff I also called friends. I bought my first ever *brand new* car.

But I was also burned out. Depressed. I didn’t believe in myself. I felt like a total impostor. I was sick all the time. And drinking way too much.

After grad school, I climbed the corporate ladder like my feet were on fire. I held every volunteer role I could. I said yes to EVERYTHING. I had no time left for me.

Something had to change.

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Using Your Experiences to Achieve Your Goals

We all have goals for ourselves. Some may be bigger than others, but a goal is still a goal. It’s easy to make goals, but it’s not always easy to achieve them. Everyone has their own way of setting goals and mapping a plan of action. Some are list makers and some just go with the flow. Within the middle of goal setting and a course of action, it can be easy to lose motivation, which can then lead to procrastination. This leads to us thinking that we can’t reach the goal we set in the first place. No matter where you are in the scheme of goal setting; I am here to tell you, you can do it!

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How to Push Past Limiting Beliefs in a Male-Dominated Field

I had known since I was little that I would be going to college to get a degree, although the degree of choice changed a little over the years, from marine biology to architecture to engineering. I was fortunate to have parents that told me I could be and do anything that I wanted, and supportive mentors and teachers throughout high school. When I got to college, things changed a little…

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Why You Need a Personal Mission Statement

This time last year, I could barely get off the couch. I was in a job that destroyed my confidence, I was drinking too much, and I had a long commute that left me exhausted.

I didn’t recognize the person I’d become.

I used to be the woman who organized group events, hosted dinner parties and volunteered for everything. I held leadership roles and tried new things and thought of every day as an adventure.

This time last year, I wished my days away, just trying to get to the weekend or the holiday or the vacation.

I wasn’t enjoying my life, and I wasn’t taking care of myself.

Through months of therapy and personal development, I built a stronger self-awareness: a deeper sense of who I am and what matters to me.

I also left that job and chose to grow my own business. With my own rules. Where I could use my strengths and live my values every day.

And I’ve never been happier.

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Fixing Feminism: Why We Don't Think We're Enough

Girl on girl crime is rampant.  I am consistently asked during my trainings and coaching sessions why women are often the harshest critics of other women.  The multi-layered problem is driven by the idea of scarcity: that there are only a few spots at the top for women, and in order to obtain a coveted place on the podium, you must compete with other women.  The commodifying language often used in male dominated work spaces further contribute to this myth: Which one are you?  The one from Michigan or Northwestern?  As though the leadership team is comparing tomatoes at a farmer’s market when talking about the few women on the team.

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Release your fears with this simple, yet powerful technique

There’s one thing commonly at the core of our hesitations. It’s why we don’t take that step forward, try that new yoga class, launch a new product or service or look for a new job.

That one thing? Fear.

Fear is a natural response to the world around us. After all, our brains use fear to keep us safe. Think about it: when you’re about to get on a roller coaster or give a presentation to a new audience, you start to feel the physical symptoms of fear, like fast heartbeat, sweaty palms and butterflies in your stomach.

That’s normal. But, we run into trouble when we’re held back by our perceived fears. The fears that we worry about and agonize over that aren’t really things we need to be afraid of.

Things like public speaking, interviewing for a new job, asking someone on a date. Those are perceived fears. We fear the end result – something that hasn’t even happened!

The bad news is that those fears can cripple us, cause anxiety, depression and keep us in our comfort zones.

The good news: fear is only as powerful as we make it.

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How A Vision Board Can Help You Crush Your Goals

There's actually something to those magazine collages you made in summer camp as a kid.

Are you a Goal Getter? If you're anything like me, you love setting and achieving goals.

I'm super competitive with myself, so I'm always thinking about what I can do next; how can I improve? How can I reach even further?

But for some of us, goal-setting doesn't come as naturally.

Luckily, there's a simple tool you can use to set and achieve goal with ease. And I bet you already have all the supplies around your house.

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How to Stop Feeling Like an Impostor

“You’re not good enough.”

“No one will pay you for this.”

“Who are you to give people advice on being confident?”

These are just a few of the thoughts that run through my head on a daily basis.

As soon as I became a full-time entrepreneur, I started to question every move, every decision, every program or service I designed.

As a healthcare executive, I rarely questioned myself. I believed in my ability to be successful in my job, and I often heard great feedback on my programs and training from colleagues and supervisors.

But even though I still hear great feedback from my clients and friends, I don’t believe them.

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How to Stop Feeling Overwhelmed and Start Taking Action

Ever have one of those days where you don’t know where to start?

You look at your to-do list, and there’s so many different and competing priorities that you start to feel anxious about how you’ll get it all done.

And in the throes of anxiety, you give up. You relinquish your stress to your couch and start binge-watching Netflix instead of hustling for your goals.

Trust me. I know this story all too well.

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How to Overcome Fear and Build Confidence

Oh boy, this is a big one.

We’ve all had moments in our lives when fear stopped us from doing something. Whether that was setting up an online dating profile, buying a new car or starting a new job. Think about a time in your life when fear stopped you in your tracks. What thoughts ran through your head? What emotions did you experience?

I’ve pushed through a lot of fearful thoughts in my life: I was afraid to go to college 10 hours away from my family, I was afraid to leave my six-figure job for an uncertain future, and I was afraid to start coaching. My dad passed away in 2011, and the one thing he taught me that I continue to teach others is to always do the thing that scares you.

Because here’s the thing about fear: it’s only as powerful as you make it.

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How Learning to Code Changed My Life

My high school career aptitude test said I should be a fish & game warden. After frantically googling what that meant, it was clear that my responses on the “Do you like the outdoors?” section may have skewed the results.

Obviously, a test can’t tell you what your life’s work should be, but I so desperately wanted clear direction that I briefly considered this career path. Alas, a jumpy person alone in the woods does not mix well with firearms. So fish & game warden was out. On to the next idea.

Trial and error would become the theme of the next few years of my life. I changed my major multiple times in college before graduating with degrees in Economics and Marketing. I took a job in sales, got promoted twice, and quit within three years. I tried to “find myself” by traveling around Europe for a few months. You get the idea. I was literally and figuratively all over the map.

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How Self-Awareness Builds Confidence

Ever have that feeling that you just don’t fit in?

Maybe it’s at work or with a new group of friends. You try really hard to impress them, you give up part of who you are to be like who they are, but at the end of the day, something doesn’t feel right.

That’s how I felt in my last day job. I knew the organization’s values were different from my own, but I didn’t want that to be an issue because I cared deeply about the work I was doing.

But it was always an issue because I wasn’t being true to myself. My confidence plummeted, I felt like I could never live up to who my boss wanted me to be, and I lost a sense of who I was.

That sense? That’s self-awareness. That feeling that what you’re doing isn’t matching up with who you are on the inside. That inner wisdom that you stand for something bigger, or you’re meant for something more.

Self-awareness is the most important quality any woman can have. When we focus our attention on ourselves, we evaluate and compare our current behavior to our internal standards and values.

Knowing and understanding ourselves are powerful guides toward living our best life. Improving our self-awareness builds confidence to help direct us on our life’s path.

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Why Starting a Business is a Great Option for Women

The TV show "Mad Men" shows, in part, the journey of Joan Holloway from stereotypical secretary who dreams of nothing more than being the pampered housewife of a wealthy doctor into a bad-ass single mother and entrepreneur. Through the course of the show, she manages to climb the ranks until she becomes a partner in her firm and even brings in her own clients. At the end of it, her company is taken over by a larger company which refuses to take her seriously and essentially pushes her out simply for being a woman in a high power position.

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Don’t just be a boss babe, be a badass one with mindful eating

“Ugh, how is it I am so successful in so many areas of my life, but taking care of myself?”

Did I see a hand raise?

Are you one of those overly worked career people, who get everything done above and beyond the call of duty? Your boss praises you. Your friends love and adore you. Your family thinks the world of you. Everyone wants to be around you. The outside looks great, but you’re a freakin’ mess on the inside! If they only knew… you almost laugh, or maybe you do, out loud at the comments, “How do you do it all?” You do and you do it well, but at what cost?

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