What’s Working For Me Right Now

Can I be honest with you? I struggled to write this newsletter. It was supposed to go out two weeks ago—and didn’t. I love hearing what people are doing for their health, finances, relationships, and more. I’ve spent over a decade in the health industry, earned several certifications, run countless experiments on myself, and recently had a doctor review my full blood panel to tweak a few things. He looked at me and said, “We better get you moving a little better—because based on these numbers, you should live a very long time.” And yet, because my health isn’t perfect, I hesitate to share. But really—no one’s health is perfect. So let me share what is working well for me.

Why share at all?

Because I believe we learn from each other. There might be five things in this email that don’t apply to you—but maybe there’s one that does. That one thing could move the needle. Health is deeply personal, and my hope is you’ll take what fits and leave what doesn’t. Another reason I share is because there’s so much information out there—it’s overwhelming. I’ve been working on a financial plan and wanted advice from people who’ve already solved the problem I’m trying to solve. I knew not everything would apply to me, but just seeing their blueprint made it easier to create my own. I believe it’s the same with health. I won’t list every detail, but I’ll share the core pillars I believe in—and you can take what serves you. Sound fair?

Zoom Out on Health

When I work with people, they often focus on one number: the one on the scale. But health is so much more than that. I invite you to zoom out. That number can still matter, but so do a lot of other numbers. How do you want to feel today? How do you want to live when you’re 70, 80, or 90? If your health isn’t on a track you’re proud of—let’s get curious together. Pick one area, one small thing to try, and start there.

My Daily/Weekly Routines

Movement:

Orangetheory: It’s been my go-to for the past 13 years. Right now, I do 2 Orange 60 classes and 1–2 Lift classes per week—that’s what feels best for me.
10,000 Steps Daily: My dog Ruby loves this routine! I sneak in steps during phone calls and use a walking pad in my office.
Stretching/Yoga: I stretch every night and aim for one yoga session a week. (Tip: Check the OTF app for yoga/stretching videos!)
Consistency is Key: I schedule my workouts every Sunday and stick to them—this habit keeps me on track.

Eating:

10–12 Hour Eating Window: I typically don’t eat after dinner and have breakfast between 7–9 a.m. It gives my body a break, but still feels good.
Protein First: I aim for 100–120 grams daily. I use Truvani protein powder and add collagen in the mornings.
Quick Breakfast: I love IQBars or Aloha Bars with a shake (get 20% off through the link).
Lunch = Veggie Bowl: Prepped on Sundays—lots of veggies, plus chicken or tofu. (Email me if you want the bowl I’m loving right now!)
Simple Dinners: We keep it basic—meat, veggie, carb. Easy and balanced.
Clean Snacks: I love nuts—Costco has great options with no added oils. Just nuts (maybe salt).

Sleep:

Over the past year, I’ve started prioritizing sleep. I usually go to bed by 9:30 p.m. and wake up around 5 or 5:30. That sounds like 8 hours, but with wake-ups, my Oura Ring says I average about 7. I love tracking my sleep, recovery, and steps with it.
Ladies—if your sleep is off, it may be hormone related. Getting a hormone panel done made a huge difference for me. Also, alcohol impacts sleep—big time. Even one drink affects my quality of sleep, so I don’t drink during the week and limit it on weekends. If you’re struggling with sleep, that’s a great place to start.

Community:

This one is huge for me. I believe we’re meant to live in community—and building it requires intention.

Friday Night Friends: We gather almost every Friday—super casual, but we do life together.
Church Small Group: When we couldn’t find a group that fit our schedule, we started our own.
Family Time: Both our families aren’t local so we have to intentionally carve out time to connect.
OTF Community: Our leadership team, staff, and members are a big part of my life. I love being in the studio.

I simply do better when I’m connected. I’m busy—and I know you are too. But if you want it, prioritize it. Show up with an open heart and a willingness to serve others.

Supplements:

Supplements help—but they’ll never replace a solid diet and regular movement. I believe in testing to see what your body actually needs. I love Function Health—it’s an affordable way to test and get action steps across a wide range of biomarkers.
Still, there are some basics that most people benefit from:

Multivitamin: Fills in nutritional gaps to support overall health, energy, and immune function.
Vitamin D + K: Supports bone health, immune function, and helps your body absorb and use calcium effectively.
Fish Oil: Delivers omega-3s that support heart, brain, and joint health while reducing inflammation.
Creatine: Boosts strength, muscle growth, and performance during intense workouts. It also supports brain health and cognitive function—especially in times of stress or sleep deprivation.

I’ll also test one or two other supplements based on how I’m feeling.
Note: Supplements aren’t regulated—so brands matter a lot. If you want recommendations, reply to this email and I’ll share my favorites!

Stress Management:

This is a work in progress, but here’s what I’ve found helpful:

Weekly Sabbath: I’ve done this for 7–8 years. One full day off work to do things that bring me joy—long walks, reading, shopping, seeing friends.
Solo Weekend Each Year: Time to reflect, read, pray, write—it refuels me.
Family Vacations: Some of our best memories. They weren’t always fancy—one year was Mesa Verde—but being together is what mattered.
Meditation: New for me, but I love Joe Dispenza’s books, courses, and guided meditations.
Morning Quiet Time: I used to dive into work or workouts first thing. Now, I start with a devotional and prayer. It changes everything.
Time Blocking: This habit was a game changer. I’m more productive and less reactive when I block my time instead of letting emails run my day.

If something here resonates with you, I’d love to hear what it is. I’m rooting for your health and your joy. You don’t have to do everything. Just start somewhere.