Change In You, LLC

05/03/2026

Quick shift that changes everything:

Stop asking,
“What’s the best workout?”

Start asking,
“What workout will I actually do today?”

10 minutes counts.
A walk counts.
2 sets counts.

It all counts.

Because something done consistently will always beat the “perfect plan” you don’t follow.

Lower the bar.
Show up anyway.

04/29/2026

Most people think coaching is about accountability.

And yes… that’s part of it.

But the real value?

Perspective.

Helping you see:
→ where you’re overthinking
→ where you’re doing too much
→ where you’re getting in your own way

Sometimes you don’t need a new plan.

You need a better approach.

That’s what we work on.

Example: I ran the Towpath Half in 2019. It was one of the mentally hardest races that I have ran even more so than running 6 weeks pregnant with Dylan or in the rain and after a storm delay while really needing to nurse baby Drake. I had foot pain, my time was a lot slower than normal, and when I was finished I felt defeated. This experience subconsciously actually prevented me to from running another half for 6 years. A change of perspective and exploring what was getting in my way was needed to then lace up my shoes again last year. Coaching provides that push and exploration, because the joy on the other side is so sweet!

04/28/2026

INCONSISTENCY

04/24/2026

WHAT STORY ARE YOU TELLING YOURSELF?

The story you tell yourself matters more than you think.

Not the one you say out loud.
The one running quietly in the background.

“I’ve always struggled with consistency.”
“I’m just not disciplined.”
“I start strong and fall off.”

At some point… those stop feeling like thoughts
and start feeling like facts.

But they’re not facts.
They’re rehearsed lines.

Here’s what most people miss:
Your brain will always look for evidence to support the story you’ve been repeating.

So if the story is “I can’t stay consistent”…
you’ll notice every missed workout.
Every off-plan meal.
Every time you “prove yourself right.”

Let me give you a different way to look at it:

➡️ Same person
➡️ Same life
➡️ Different story

“I’m learning how to be consistent—even when it’s inconvenient.”

Now suddenly:
✔ That 10-minute workout counts
✔ That better choice at lunch matters
✔ That getting back on track the next day is a win

Same actions.
Different interpretation.
Different outcome.

Here’s something simple to try this week:

👉 Write down the story you’ve been telling yourself about your health.

Then ask:
“Is this helping me move forward… or keeping me stuck?”

Now rewrite it.
Not into something fake or perfect—
but into something that allows progress.

Because the goal isn’t to lie to yourself.

It’s to start telling a story you can actually grow into.

04/21/2026

Plan and Systems vs Motivation

04/20/2026

How much protein do you really need?

There is so much going back and forth of how much protein a person actually needs. Protein is key to satiation, preserving and building lean muscle mass, and hormone regulation. It is one of the things I focus on with my clients.

Knowing how much you actually need can seem like a moving target with so much information going around.

To cut through the noise:
Attached is a great chart that will aid in finding your range. For me I am working on building some lean muscle mass and am focused on hitting that high end range.
I will use my numbers as an example:
125lbs/2.2 =56 KG
1.8*56=100g
2.2*56=123 g

My range is 100-123 grams of protein a day.

👀This is how I look at my day to hit my target👀

Breakfast:
Yogurt Parfait with Chia Seeds (23 grams)

Snack:
Protein shake made with milk (35 grams)

Lunch:
4 oz of Grilled Chicken on my salad (25 grams)

Snack:
11/4 cup Almonds and 1/2 cup cottage cheese (20 grams)

Dinner:
4 oz Shrimp, Sweet potato, Broccoli (30 grams)

03/19/2026

LOOKING FOR THOSE TAKING A GLP1

I’ve had the privilege of working with several individuals using GLP-1 medications for weight loss—and it’s completely shifted how I approach coaching in this space.

Here’s the truth: the medication can help, but the long-term success comes from the habits that support it.

That’s where I come in.

People using GLP-1 with coaching lose more weight, keep it off longer, and are far more likely to stay consistent. The difference isn’t the medication—it’s what you do alongside it.

I’m launching a signature 3-month coaching program for those who are currently using—or considering—GLP-1s.

We focus on the behavior side of things:
• How you eat
• How you move
• How you stay consistent
• And what your long-term plan looks like (whether that includes staying on the medication or not)

I’m offering this at a discounted rate to start.

If this is you, message me or comment below and I’ll send details. If your friend is taking it and you see they are dropping weight too quickly or not making behavior changes, I would love to have a conversation about the bigger picture.

02/13/2026

💗 Self-Love Isn’t Soft. It’s Strategic. 💗

When we talk about health, we often focus on food and movement.
But one of the most powerful drivers of long-term health is rarely discussed:

How you talk to yourself. I know sometimes I need to check my self talk as I am super hard on myself and set some high expectations. Can you relate?

Self-compassion isn’t “letting yourself off the hook.”
It’s how people actually stay in the game.

Here’s what the research and real life both show 👇

✨ Lower stress
Chronic self-criticism keeps your nervous system on high alert.
Self-compassion helps lower cortisol and reduces inflammation over time.

✨ More resilience
When setbacks happen (and they will), compassion helps you recover faster instead of spiraling into “I blew it” thinking.

✨ Better follow-through
People who practice self-compassion are more likely to return to their habits after disruption—not quit altogether.

✨ Forward-focused goals
Shame keeps us stuck in the past.
Compassion helps us ask, “What’s the next supportive choice I can make?”

💡 Self-love doesn’t mean you stop growing.
It means you stop using punishment as your primary motivator.

Health isn’t built through guilt.
It’s built through consistency, patience, and trust in yourself.

And that starts with how you speak to you. 💗

02/09/2026

❤️ A Heart-Healthy Day of Eating
Heart health isn’t about one superfood. It’s about fiber, healthy fats, steady blood sugar, minerals, and consistency. This day checks those boxes without being complicated.

☀️ Breakfast: Fiber + Protein + Healthy Fat
Oatmeal bowl
Rolled oats cooked in water or unsweetened milk
Ground flax or chia seeds
Blueberries or strawberries
Greek yogurt or a scoop of protein powder
Sprinkle of cinnamon

Why it helps your heart:
Soluble fiber helps lower LDL cholesterol
Omega-3s support vascular health
Protein keeps blood sugar steady (less stress on the heart)

******Oatmeal alone isn’t the hero. Oatmeal + protein is.

☕ Mid-Morning Snack (optional)
Apple + handful of walnuts

Why it helps:
Polyphenols + omega-3 fats
Easy win for cholesterol and inflammation

🥗 Lunch: Color + Minerals + Unsaturated Fat
Big salad bowl
Mixed greens (spinach, arugula, romaine)
Grilled salmon or chickpeas
Quinoa or farro
Cherry tomatoes, cucumber, red onion
Olive oil + lemon vinaigrette

Why it helps:
Potassium and magnesium support blood pressure
Fatty fish = omega-3s
Olive oil improves lipid profiles

**** “Low-fat” is not heart-healthy. The right fats are.

🫖 Afternoon Snack
Greek yogurt or cottage cheese + berries
—or—
Hummus + veggies

Why it helps:
Protein stabilizes energy
Fiber feeds the gut → supports heart health via the gut-heart connection

🍽️ Dinner: Simple, Satisfying, Supportive
Sheet-pan dinner
Roasted chicken, tofu, or lentils
Sweet potatoes
Brussels sprouts or broccoli
Olive oil, garlic, herbs

Why it helps:
Potassium + fiber = blood pressure support
Antioxidants reduce oxidative stress
Balanced plate = better overnight recovery

🍫 Evening Treat (because real life)
1–2 squares dark chocolate (70%+)

Why it helps:
Flavanols support blood vessel function
Satisfaction matters for sustainability

02/08/2026