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Refined Body and Soul Helping you to Refine Your Shine and be who you are meant to be through creating healthy habits for

Everyone wants to win. Especially when you’ve put in so much hard work. But there are so many lessons to be learned in t...
09/11/2026

Everyone wants to win. Especially when you’ve put in so much hard work.

But there are so many lessons to be learned in the losses.

The loss forces you to look at how you can improve.

It gives you the opportunity to make the choice to give up or keep showing up.

Giving up is the easy thing to do. There is no growth that comes in quitting. You’ve accepted the fate of not improving when you quit.

The refinement comes in continuing to show up and put in the work. To know it will be hard. To look inward, dig deeper, and keep going.

I am so grateful for the opportunity I had last weekend to compete in the biggest Jiu Jitsu competition in the world.

I lost my second match to the 2025 world champion in my division and I caught myself thinking “well, I’m a new purple belt. I took 3 months off of training. I only lost by points. She has competed waaaay more than me.” While all of those things are true, trying to justify the loss doesn’t serve me. The saying “Nobody cares. Work harder” comes to mind.

While I could have taken time to wallow in self pity, or take a break after such a tough couple of months of training, I decided to keep showing up, even more eager to learn and get better. I couldn’t wait to get back to training!

So if you feel like you’ve been losing lately and you’ve considered throwing in the towel, this is your encouragement to keep going and recognize that refinement comes with fire.

It’s not easy. There will be loss. There will be setbacks. It will probably hurt sometimes. But the biggest change comes from the challenges.

This message isn’t just about Jiu Jitsu but applies to everything important in your life.

Keep showing up. 💜

This is one of my favorite summertime meals.Light.Fresh.Super Easy.And full of great stuff!If you like shrimp this one's...
07/30/2026

This is one of my favorite summertime meals.

Light.
Fresh.
Super Easy.
And full of great stuff!

If you like shrimp this one's for you!

1lb Shrimp (I like it cooked and deveined, although traditional ceviche uses uncooked shrimp and the lime helps to cure it)
2 Limes Juiced
1/4 C Red Onion Diced
1 t Olive Oil
Salt and Pepper to taste
1lb Shrimp (I like it cooked and deveined, although traditional ceviche uses uncooked shrimp and the lime helps to cure it)
1 Medium Tomato Diced
1 Avocado Diced
1 Jalepeno Diced
1/2 C Cilantro Chopped
Salt and Pepper to taste

Mix the lime juice, olive oil, onions, salt, and pepper and let sit while you chop the remaining ingredients. This time I used jumbo shrimp so I cut the shrimp into bite sized peices. Mix the onion/lime juice mixture in a large bowl with everything else and enjoy!

Sometimes I like to chop a cucumber and add that for a little extra light crunch. I eat it as is or sometimes scoop with tortilla chips. It would be delish to scoop onto cucumber slices too!

This meal has a lean protein source, healthy fats, fiber, clean ingredients, and lots of vitamins.

Give it a try and let me know what you think. 🤍

How often do you pass up opportunities out of insecurity? Or fear of what others might think? Or the discomfort of the c...
07/22/2026

How often do you pass up opportunities out of insecurity? Or fear of what others might think? Or the discomfort of the challenge?

For many years I let all of these things stop me from pursuing or doing certain things. I was afraid of getting uncomfortable.

Recently, an opportunity landed in my lap. A friend, Shaun reached out saying someone he knew was looking for women who shoot to capture some media content. I told him I’d be interested so he made the connection between me and the media guy, Dustin.

I learned that the shoot was to capture content for the SIG Sauer Rose collection and Dustin asked if I knew of a range or somewhere we could shoot and if I could get some other ladies to come shoot too.

I started reaching out to my contacts and pulled it all together. Thank you Raul Garcia & Double Tapp Range. 🙏🏻

Initially Matt was going to come but he ended up booking a work trip out of town and couldn’t make it. This meant I would be leading the range day.

The old me probably would have backed out and to be honest the thought crossed my mind. I thought “who am I to be doing this?” This is a frequent thought when I commit to uncomfortable things and I have to catch myself and turn it to “it could be anybody so why not me??” 🙌🏼

I realized that to back out would me I’d be passing up a really cool opportunity and the ability for others to experience it with me.

I don’t ever claim to be the best shooter but I can keep a safe range and with all of my experience I’m fully qualified.

So I did it. I showed up prepared. I gave the safety brief and we had an awesome range day. It might even be my favorite range day.

Currently, I’m watching my Jiu Jitsu teammates sign up for the upcoming World Masters tournament. For some it’s their first time competing. They have expressed how nervous they are. I couldn’t be more proud!!! 🦅

If there is one thing I know for certain, it is the growth that comes from doing the scary thing is unmatched and you can’t win if you never take the shot.

I was super excited to see the first post from that SIG shoot tonight and the caption couldn’t be more perfect. ❤️🌹

This is an example of why social media can be so detrimental and also one of the primary reasons I’ve felt so compelled ...
07/11/2026

This is an example of why social media can be so detrimental and also one of the primary reasons I’ve felt so compelled to start Refined Body & Soul.

Especially in the fitness world, weight is often a primary focus.

This reel came across my feed. It’s not someone I follow or know. The lovely little algorithm just put it there.

The feelings I got as soon as I read it were triggering. Maybe it’s just me. 🤷🏼‍♀️

When I read the title “If you’re over 130 lbs…” my immediate thoughts went to “but I’m more than 130 lbs.”😩
For a split second I started comparing and felt like it was shameful to be more than 130 lbs. But that feeling of being not enough was fleeting and quickly turned to anger.

“Who is this lady to set the standard of 130 lbs and if you’re over that you need to follow her 3 steps?!?!” Really!?!

Again, I know nothing about her. She may be a great coach and awesome person. Also, I don’t completely disagree with this post. I agree that you should be eating enough protein to support muscles and keep you satiated, but that has nothing at all to do with whether or not you are 130 lbs or more. While I get the intention of the post, it still definitely rubbed me in all of the wrong ways.

I share this as a reminder of a few things:
✨You are enough
✨Your weight does not define your worthiness
✨You can weigh more or less than 130 and be strong as heck.
✨ You are beautifully and wonderfully made.
✨ Macros and workouts aren’t everything. Living a purposeful, joyful life is. I think nourishment and strength play a part in your purpose and joy but there is also so much more.
✨You are already amazing and becoming more so but the day by living an intentional life.

Sending you so much love, my friends!! 🤍

The wonderful Lindsey Marie, founder of COMMUNITY | PODCAST | EVENTS, talks about this concept of expanders and detracto...
07/01/2026

The wonderful Lindsey Marie, founder of COMMUNITY | PODCAST | EVENTS, talks about this concept of expanders and detractors and since learning about it, I can’t unhear/unsee it.

Others in my circle have heard me talk about it too, crediting Lindsey, of course. 😘

Expanders are the people in your life who are on a different path than everyone else. They have big dreams and visions and are always taking action to achieve their ambitions. They may be further along than you and have achieved what you are still on the path towards or they may be traveling the path alongside of you - Rooting for you and holding you accountable. They are the people you would want to link arms with.

Detractors are those who find every reason not to do the things to progress. Often drama surrounds them and there tends to be a lot of negativity that comes from them.

Detractors aren’t always bad people but they can squash or put a damper on your excitement. They often have very little interest in doing things that are uncomfortable. They are usually the victim of their circumstances and aren’t interested in doing anything to change.

Today, my friend Brittany received another stripe on her belt. As I was thinking about how proud of her I am, I started to be overcome with gratitude for the expanders I have in my life. Brittany is one of them.

Most mornings I start the day with some incredible expanders when I show up for 6am Jiu Jitsu. My Alliance Jiu Jitsu | Eagle team pushes me, encourages me, and cheers for me.

But here’s the thing, expanders want to spend the majority of their time with other expanders. They don’t want to be held down by detractors.

Thishighlights the importance of showing up as an expander for others too.

This means not dimming your light, setting an example by chasing your own dreams, and celebrating yours and others successes.

Celebrating others takes nothing away from your own radiance.

If you’re still reading along, my encouragement to you today, is to strive to be an expander and seek to find your own life expanders.

Keep refining 🤍

I’m truly so proud of you Brittany! 🙌🏼

Almine Barton, L.Ac, M.Ac.O.M., CFT Yoko Saito-Thompson /片づけコンサルタント Alexandre Paiva Genovesi Dani Genovesi

06/23/2026

Recently, I was being interviewed and I was asked how I got involved with firearms.

As I answered I had an epiphany of the massive growth I’ve had over the last decade or more.

My answer went something like this...

I didn’t grow up around firearms.

When my husband was in LE, I wouldn’t even touch his duty belt. If he left it somewhere and I needed it moved, I’d call him in to move it. I thought if I accidentally bumped it wrong, the firearm would just go off. That’s how naive I was.

I remember a time time he left town for a few days and he told me he put a firearm in my nightstand with “one in the chamber.” He said if anyone tried to break in, just point and shoot.

I remember 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 saying, “I don’t even know what one in the chamber means, but if someone comes in I’ll be crying in the corner in the fetal position.”

Years later, Matt started a tactical training facility and needed someone to come help run it. He was still working full time at the Sheriff’s office. I quit my job and spent all of my time at the business. I realized really quickly that I needed to learn about firearms because they were literally all over the place. Also, if I was going to have conversations about what we do I had better do what we do, myself. So I started training with our instructors and helping in the classes.

I wanted to train Jiu Jitsu when Matt and Carter started in 2017, but I was too intimidated to even step on the mats.

I tried to be perfect. Quiet. Small. 

I completely lacked confidence.

Something interesting has happened.

It wasn’t a single breakthrough moment, but it’s been years of doing uncomfortable things. Some of those things I chose. Some I didn’t choose, but I refused to give up when the challenge came my way. All of it has helped me grow in confidence because I didn’t avoid the hard thing. I embraced it.

There is still a lot of learning, growing, failing, and showing up scared. 

Now I’m a purple belt in jiu jitsu.

Last week, I helped coordinate a content shoot and I ran the range. 

When I think back to the girl I was, I don’t even recognize her.

Refinement isn’t quick. It’s not easy. But it’s worth it.  &Soul

I know I keep posting food lately, but nourishing well is an essential part of the refinement process. What you put in y...
06/17/2026

I know I keep posting food lately, but nourishing well is an essential part of the refinement process. What you put in your body can have a huge impact on energy, immunity, and overall how you feel and show up.

That’s why eating mindfully is part of the daily rituals. I can’t stress enough the importance of putting good food into your body.

This week I meal prepped some things because I’ve been slacking big time on figuring out dinners and lunches. 😳

This high protein chicken salad is one of my favorite things to make ahead and eat throughout the week.

Today I put it on a slice of homemade sourdough and topped it with some pea and arugula micro greens. I was feeling the need for some added carbs and fermented bread from the freezer was the perfect addition.

Quick hot tip: Did you know that freezing your bread not only makes it last longer, and keeps it from drying out, but it also makes it a resistant starch. This means your body processes the carbs more slowly and you get less of a glycemic load.

You can do this with rice and potatoes too! If you just chill them before you eat them you don’t get the same blood sugar spikes and you also get better prebiotic benefits.

I love when you can take a food that already has great benefits, and optimize it even more!

To make this high protein chicken salad, I boil and shred chicken breasts. Then I mix it with Greek yogurt (probiotic and more protein benefits). I add in fruit and celery (fiber and complex carbs). This weeks fruit was grapes, but sometimes I use apples. Add some nuts for fat. Again, the type varies. This week was sliced almonds but I also like pecans (splurge) or walnuts.

Then I add fresh squeezed lemon juice, garlic powder, Redmond Real Salt | Unrefined Sea Salt salt, pepper, and lots of dill.

TBH, I don’t measure. I just go with what feels right on this one.

I’m generous with the Greek yogurt because no one likes dry chicken salad. 😁

It’s an awesome make ahead meal and I usually eat it by itself, not in sandwich form, and it’s delish either way!

Give it a try and let me know what you think! 🤍

Remember how I asked about suggestions on how to use my whey from cottage cheese? Well, apparently it is an awesome subs...
06/16/2026

Remember how I asked about suggestions on how to use my whey from cottage cheese?

Well, apparently it is an awesome substitute for water in your sourdough loaves.

It turned out beautifully and I didn’t waste that liquid gold.

Now for the taste test. 🤤

I don’t think I can ever bring myself to buy grocery store cottage cheese again. Homemade is easy.Homemade tastes better...
06/10/2026

I don’t think I can ever bring myself to buy grocery store cottage cheese again.

Homemade is easy.
Homemade tastes better.
Homemade allows me to optimize it with better ingredients and no junk.

I remember when I used to subscribe to the “if it fits your macros mindset”. I still ate well and tried to choose good ingredients for myself, but I’d constantly tell clients, “if you can make it fit in your macros, you can eat it. You want donuts every day? Make it fit your macros and you’re all good!”

What a detriment to them! 🤦🏼‍♀️

As a teacher and coach I should have been explaining why they should choose better. Especially since I wasn’t living that way. The why, for me personally, always boils down to the fact that we only get one body.

Why would we put garbage fuel in it and expect it to give us the best output? Fuel well, feel well.

Macros are great, and teaching macros is important and relevant, but even more valuable is teaching people to eat well.

We are given great food from the earth so why would we choose the grown in a lab, highly refined, overly processed, chemical laden options?

And remember, it’s not about perfection. And it’s not about always sacrificing or suffering. When you seek to be your best, you live the standards that keep you feeling optimal in mind, body and soul. It’s a standard not a sacrifice.

Lemme know if you’d like to try your hand at homemade cottage cheese.

I’d be happy to share! 🤍

Also, I’m trying to figure out the best way to use all of the amazing protein rich whey left behind, so if anyone has recommendations drop them in the comments. 😁

I’ve had a few people ask whether the Refinement Rituals workbook will be available digitally.While I like the convenien...
06/09/2026

I’ve had a few people ask whether the Refinement Rituals workbook will be available digitally.

While I like the convenience of digital products as much as the next person the answer for Refinement Rituals is no.

Let me explain…

I actually made the daily rituals available digitally initially, as a PDF. I would go into my iPad and still write on it through my Good Notes app.

But I found that I more easily became distracted. I would go to open my Good Notes and see notifications or get a push notification and I would get distracted. Sometimes I would even close my iPad forgetting about Refinement Rituals all together and then realize I didn’t accomplish the thing I set out to do because of the distractions. I blame perimenopause and a touch of ADD on my forgetful, easily distracted brain. I kinda think the ADD has come with perimenopause which is lovely. 🙄😂

The choice to make it a hard copy workbook that requires you to write was actually very intentional.

Refinement Rituals are meant to be quick reflections of the day ahead and an evening recap.

It doesn’t require a lot of time but for those few minutes I want you to have your mind, body and soul fully present. I want you to think about what you are writing.
To envision it.
To feel it.

Also, there is something about putting pen to paper that just makes it stick in your consciousness a bit more.

I keep a prayer journal for this same reason. Writing my prayers out keeps me focused, present, and intentional in my words.

I’ll tell you too, when I write things out, like my priorities or gratitudes, I can see them in my minds eye for the remainder of the day. Forming the letters as you write helps you focus and the focus helps with memory retention.

So as you go through your daily rituals, put your phone aside. Be present and thoughtful for just a few minutes at the beginning of your day, and a few minutes at the end of your day. I can promise it makes such a difference. 🤍

If you want to grab your own copy of Refinement Rituals, visit the link in my bio or head over to Amazon.

Grateful for you. 🙏🏻

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