http://www.soundtosummitwellness.com/

Sound to Summit Wellness, Port Angeles, WA (2026)

03/28/2021

This is not normally the hill I publicly stand on, but thanks to a few recent events, here we are.

IT IS NOT OKAY THAT THESE THINGS STILL HAPPEN.

All of these events have happened to me. All of these things happen to women that you know on a DAILY BASIS. And you know what’s messed up? The worst part is that I feel GRATEFUL that this is the extent of harassment I’ve experienced recently.

It makes me sick that these things still happen, that people still defend them.

Men: Say something. Don’t want to feel uncomfortable or ostracized by your buddies? How you think it feels to feel uncomfortable 99% of the time you’re in a public place? And if you need a little encouragement, pretend it’s your wife/sister/daughter they’re talking about.

It is not enough to simply say “but I’m not that guy.” You have to be an active part in shutting down “that guy.”

Women: Say something. Be brave for 2.5 seconds and tell your friend/coworker/acquaintance/family member that their words and actions are not okay.

And for f**k’s sake, stop using the phrase “boys will be boys.”

I have many wonderful men in my life, but they are not all men. Every time I leave my house for a run or to walk to work I carry some sort of self-defense mechanism with me. I never wear more than one ear bud. I’m constantly looking over my shoulder to check my surroundings. I always text/tell someone where I’m going and when I’ll be back. I’d love to live in a world where I didn’t feel like those things were necessary. 😡😤

03/26/2021

“It worked for me” is not a qualification for handing out nutrition advice.

For the record, neither is lean body type or celebrity status.

I used to say it: “I’ll show you exactly what I did in order to [insert health marker here]”.

It’s “relatable,” it’s seeing yourself in someone else’s story, liking where they’re at now, and asking “how’d you’d do it?”.

But “it worked for me,” a lean body type, or having a blue check does not = qualified.

“It worked for me” doesn’t mean that human put in the hours to get the education that it means to truly help make a difference in your life.

And even IF you ate the exact same thing and moved the exact same way, you wouldn’t look the same. Your results would not be the same.

Because we are all unique humans, and as such so should our approach to health be.

Sleep.
Stress.
Finances.
Career.
Family.
Friendships.
Past training.
History of dieting.
Food preferences.
Gym access.
Zip code.

This is just a short list of things that contribute to where are are, and how we’ll have to work and grow and change in order to get to where we want to be.

It’s why when I give my clients their target numbers, it has absolutely nothing to do with me. It has everything to do with them. Their bodies, their goals, their life circumstances.

It’s one thing to take inspiration from someone: to see them go from couch to 50K or to increase their squat or hit their goal weight or whatever. But inspiration shouldn’t lead to imitation.

You are uniquely you. Own that. Stop trying to look like/move like/live like “her,” and start chasing your best you instead.
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03/24/2021

HOW NOT TO MAKE A GROCERY LIST EVER AGAIN:

Hehe, j/k.

You miiight still want to make a list.

But this trick will help ya simplify it!

Instead of sifting through cookbooks and Pinterest pages in search of recipes and making mile-long lists of obscure ingredients that you need to pick up, just go for the “rule of 3s.”

It’s simple, really!

All you gotta do is pick up three foods from each category:
🥞 carbs
🥩 protein
🥑 fat
🫑 veggies
🍇 fruit
🥫 sauces
🍪 fun

THEN, when you go to create your meals throughout the week, you just gotta mix-and-match!

Here’s how the rule of 3s could work for dinner:
🍚 Rice, chicken breast, zucchini, avocado, coconut aminos.
🍝 Pasta, beef, broccoli, olive oil, marinara.
🌮 Tortillas, ground turkey, bell peppers, cheese, salsa.

Take those same ingredients, and remix them into a couple lunches:
🌯 Tortilla, chicken breast, zucchini, cheese, coconut aminos.
🥗 Rice, beef, bell peppers, cheese, salsa.

And as always, add fruit and add fun. 🍒🍉🍌🍩🍬🍿

These lists are not exhaustive — they’re just the examples I happened to come up with today — so feel free to use it as a guide and inspiration as you make your way down the aisles and fill up your fridge, pantry, and belly! ♥️
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@ Port Angeles, Washington

03/20/2021

Nothing about this run was easy.

The first run “back” never is.

I took a week off for travel, and before I knew it, one week became two, and two became three, and isn’t that just how life goes sometimes?

So there I was, plodding my way through the woods, periodically stopping to wonder if I even deserved to call myself a “trail runner.” If this whole journey was even worth it.

🤔 Maybe I should just stick to hiking, I wondered.

But the words of a wise human kept echoing through my mind:

👉🏼 Getting better at being bad is an awesome life skill. 👈🏼

Getting better at being bad...

What a freeing way to look at this mess.

Some days feel like trail magic, and some days feel like trash.

💡 But when you show up on the days that feel like trash, you earn points toward the magic.

If you’re like me and sometimes being a Type A holds you back from trying something new or sticking to things through the suck, flip the script.

Instead of trying to master whatever it is you’re going after,

Just try… being bad at it.

Show up every day with the goal of getting really really good at being bad at the thing.

See where it takes ya.

I’m hoping mine takes me to the top of Sandpoint, Idaho, in T-100 days. 🤘🏼🏃🏼‍♀️⛰
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03/18/2021

DID IT GET YOU RESULTS?

How many times have I been asked this, or heard this question asked.

How many times did I not think twice about answering, about what it really meant.

What people mean when they ask DID IT GET YOU RESULTS is:
Did you lose weight?
Did you drop a pant size?
Did you lose inches?

WHAT IF WE CHANGED THE NARRATIVE?

What if when we asked DID IT GET YOU RESULTS, we meant:
Did you get stronger?
Did you get faster?
Did it inspire you to do hard things?
Do you feel more comfortable in the body you’re in?
Do you have more energy?
Do you feel more capable?
Did you learn something new?
Do you feel inspired?
Do you feel more confident?
Do you feel braver?
Do you dream bigger now?

I don’t know about you, but those are the results I’d like to see.
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03/12/2021

You’re allowed to eat your favorite foods.
You’re allowed to eat bowls of real pasta.
You’re allowed to eat more than a toddler.
You’re allowed to eat carbs with sides of carbs.
You’re allowed to eat what fills you up.

One average sized zucchini is about 17 calories.
One average serving of pasta is 200 calories.

You know what you can do with that extra 183 calories?
Run down trails.
Climb up hills.
Play with your kids.
Ride bikes on Sunday.
BBQ with friends on Friday.
Go for a swim in the summer sun.
Feel energetic through the work day.
Go kayaking as the sun sets.
Try a new sport.
Go for an afternoon walk.
Live a good full life.

Zoodles aren’t bad.
Pretending they’re an acceptable supplement for pasta, is.
Swipe right for an appropriate use of zoodles.

Eat the pasta.
Use the extra energy to enjoy life. 🤘🏼
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@ Port Angeles, Washington

03/11/2021

Everyone talks about getting “vacation ready” (which is a whole different convo for another day), but what about when you come home from vacation and you’re feeling a little sluggish and bloated and maybe the scale is up a few pounds?

What do we do then?

Do we go on a detox?
Vow to walk 15,000 steps/day for a week?
Start up a new fitness program?
Cut out all our favorite foods?

Or, do we:
Reflect on how much fun we had?
Feel grateful for our body and the ability to move and play on vacation and in life?
Remember the scale fluctuates with each day?
Slip right into the basics we know?

Travel, whether in the driver’s seat or passenger seat, on a plane or in a boat, and definitely if in a covered wagon, is inherently a stressor on the body.

With that, and with a lack of routine and nutrients we are used to, our bodies will naturally ebb and flow. You don’t need a detox or a new workout challenge, and you definitely don’t need to beat yourself up.

And although I HATE the term “getting back on track,” I used it here because it’s something I think a lot of people strive to do.

Nobody likes feeling run down or out-of-whack, so here are some simple things you can do to “get back on track,” or better put, to support the transition from travel to home:
💧 Drink lots of water
🚶🏼‍♀️ Go for a walk
🫑 Lick a vegetable
😴 Prioritize sleep
🌮 Prep some easy meals
♥️ Give yourself grace

Whatever you do, promise me you’ll give yourself some grace and for f**k’s sake do not let anyone talk you into a detox. That’s what your kidneys and liver are for. ♥️
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@ Port Angeles, Washington

03/08/2021

IDK who needs to hear this tonight, but:
- It’s okay to eat a “big breakfast”
- It’s okay to eat a snack (or two or three!) between breakfast and lunch
- You don’t have to chug down some low-cal high-fiber shake that tastes like grass for breakfast just so it will “hold you over” until lunch

Normalize 👏🏼 Eating 👏🏼 Enough and definitely Normalize 👏🏼 Snacks ♥️
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02/18/2021

What “works” for me might not “work” for you.

I think a lot of times, we are sold or buy into fitness plans and meal plans because “it worked” for someone else. You know what I’m talking about: you hop on the latest diet trend because “it worked so well for Sally!”.

But in doing so, we fail to honor our own unique bodies, goals, paths, and preferences.

I put what “works” in quotations because I think that typically as a society we define what “works” by how much weight a person lost.

I’d like to define it a lot more broadly.
What works for our schedule, our meal prep preferences, the fitness goals we have, how we want to feel in our skin, the food preferences we have, who else we’re feeding, our culture, our job, our budget?
What works in terms of what feels good, what helps us set bad ass goals, and work towards reaching them?
There is so much more that goes into food and the shape of our bodies than just what’s on the plate in front of us.

Maybe you don’t have an hour to spend in the gym like I do.
Maybe you love spending an hour in the kitchen like I don’t.
Maybe you want to run strongly through the mountains like I do.
Maybe you have a Whole Foods around the corner like I don’t.
Maybe you have a full-time job like I do.
Maybe you have a full house to feed like I don’t.

It’s okay to draw inspiration from others, but let it stop there. Trying to copy everything another person does though? Not worth your time or energy. Because they aren’t you. And that’s the beautiful thing about being one in seven billion. ♥️
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02/17/2021

WHAT I ATE IN A DAY: 2350 calorie version

Gonna start off with the giant and super important disclaimer that my body is not your body, my goals are not your goals, and my numbers are not your numbers.

BUT I do want to do highlight:
🥞 Carbs at every meal. Yes, even dinner.
🥩 Protein at every meal and snack.
🥦 A f**k ton of veggies.
🍌 Fruit! Yup, even a banana (in the shake).
🍫 Sweets, not cheats.

THIS. This is how you stop “falling off the wagon,” stop “starting over Monday,” and get over the idea that you have to “eat good cause you were bad.”

Eat protein.
Enjoy carbs.
Love fats.
Drink water.
Lick veggies.
Have treats.

Every. Damn. Day.

It’s annoyingly simple if you break it down, but the BILLION DOLLAR diet industry wants you to think it’s hard. They want you to think you need to cut out XYZ, which means all you do is crave them. Hence the “do really good” leading to cravings leading to bingeing leading to guilt and frustration and “starting over.”

If you’re sick of starting over, stop making changes that aren’t sustainable.

That, and consider hiring a coach. Word on the street is that doors to my 1:1 nutrition coaching JUST opened 😉
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Sound to Summit Wellness

03/28/2021

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