Mind Body With Soul

06/11/2026

Sometimes the biggest transformation isn’t what you see on the scale…

It’s learning to trust the process

After my second twin pregnancy, I wanted my body to bounce back quickly. But the truth is, that pregnancy was hard on my body. It required me to slow down, listen, heal, & give myself grace 🙏🏼❤️

Today, I am 18 months postpartum & slowly but surely making my way back toward my goals

& honestly?

I’m okay w/ slow

🦋 Slow means I’m building habits I can keep
🦋 Slow means I’m nourishing my body instead of punishing it
🦋 Slow means I’m preserving muscle & supporting my metabolism
🦋 Slow means I’m allowing my body the time it needs to heal

For years, I chased quick results. Like so many women, I thought faster was better

Now I know better.

The goal isn’t to lose weight as quickly as possible.

The goal is to create a lifestyle that still works when life gets busy, when the kids need you, when stress shows up, & when motivation disappears

Because if you can’t sustain it, it’s not really a solution

Every healthy meal.
Every walk.
Every workout.
Every time I choose consistency over perfection…

It all counts💪🏼

I may not be where I want to be yet, but I am so much closer than I was 18 months ago. & that progress deserves to be celebrated 🎉💃🏻

Slow & steady is the name of the game, & I’m here for it 💛

✨ If you’re learning to embrace slow, sustainable progress instead of chasing quick fixes, comment SLOW & STEADY below. Let’s encourage each other to keep showing up, one healthy choice at a time

06/10/2026

There was a time when I thought the answer was starting over…

A new plan.
A stricter diet.
A fresh Monday.

But one of the biggest lessons I’ve learned on my health journey is that lasting transformation doesn’t come from constantly restarting - it comes from consistently practicing the right skills…

🦋 Mercy Over Perfection - Give Yourself Grace 🙏🏼

This one can be hard for high-achieving women 😩🙈

We think if we aren’t perfect, we’ve failed 😞

We have one off-plan meal…
One stressful day…
One weekend that didn’t go as planned…

& suddenly we convince ourselves we’ve ruined everything.

But grace reminds us that one choice never defines the journey.

After my second twin pregnancy, there were days I felt overwhelmed by how far I had to go. Yet instead of chasing perfection, I focused on consistency. I kept showing up. I kept practicing the skills. I kept choosing the next healthy choice.

& today?

💛 I am SO close to seeing One-derland again🥹💕

Not because I was perfect.
Not because I never struggled.
Not because I never had setbacks.

Because I refused to quit! 💪🏼

The scale doesn’t tell the whole story either. I’ve gained strength, confidence, better habits, improved energy, & a healthier relationship w/ food along the way

If you’re feeling discouraged today, let this be your reminder:

🦋 You don’t need a perfect week
🦋 You don’t need a perfect meal plan
🦋 You don’t need a perfect body

You just need to keep going

God’s mercies are new every morning - &your next healthy choice is always available

✨ If you’re committed to giving yourself more grace & less guilt on your health journey, comment GRACE below. I’d love to cheer you on & remind you that you are not broken, you are not behind, & you are absolutely capable of creating lasting health 💛

06/10/2026

✨ Tip Tuesday ✨

One of the biggest game-changing habits I teach my clients is simple:

🦋 Prioritize protein at every meal!!

Protein isn’t just for athletes or bodybuilders - it’s for every woman who wants steady energy, balanced blood sugar, fewer cravings, & a healthier metabolism

When you build your meals around protein first, amazing things start to happen:

🦋 You stay fuller longer
🦋 Your energy becomes more stable
🦋 Cravings lose their power
🦋 You support muscle health & metabolism
🦋 Healthy choices become easier throughout the day

One reason so many women struggle w/ afternoon crashes & evening snacking is because they didn’t get enough protein earlier in the day!

My challenge for you today:

Before you eat your next meal, ask yourself:

👉 “Where is my protein?”

Aim to make it the star of the plate & build everything else around it

Remember, health doesn’t come from perfection. It comes from practicing simple skills consistently.

What’s your favorite protein-packed meal right now? Tell me below! 👇

💛 Save this post for your next grocery trip & share it with a friend who is always hungry an hour after eating!

06/08/2026

If there’s one thing I want you to remember today, it’s this:

🦋 You do not need another quick fix
🦋 You do not need another extreme plan
🦋 You do not need to start over on Monday…again

What you need is a sustainable way of living that you can actually see yourself doing a year from now

The truth is, lasting transformation rarely happens overnight. It happens through the small choices you make day after day. Choosing protein at breakfast. Going for a walk instead of giving up. Drinking your water. Getting back on track after a difficult weekend.

Those little actions may not feel dramatic, but they are building the future version of you

The goal isn’t to lose weight as fast as possible

The goal is to create habits that help you become healthier, stronger, more energized, & more confident for the rest of your life

Stop measuring your success by how quickly you’re getting there and start measuring it by how consistently you’re showing up.

Keep going. Keep learning. Keep growing.

Your breakthrough may not happen in a week, but if you stay the course, it will happen

💛 A year from now, you’ll be grateful you chose consistency over quick fixes

👇 Comment “KEEP GOING” if you’re committed to building a healthy lifestyle that lasts, & tell me one small habit you’re focusing on this week! Save this post for the days you need a reminder that slow progress is still progress.

06/08/2026

🦋 The transformation starts in your mind

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind…”
- Romans 12:2 🙏🏼✨

If there is one thing I’ve learned on my health journey, it’s this:

👉 Lasting transformation doesn’t start w/ your body.
It starts with your mind.

The world tells us:

❌ Lose weight fast
❌ Take the shortcut
❌ Start over Monday
❌ Be perfect or don’t bother
❌ Your worth is tied to a number on the scale

But God’s Word tells us something completely different 💕

He tells us to be transformed by the renewing of our minds

Because when your mind changes:
🦋 your habits change
🦋 your choices change
🦋 your reactions change
🦋 your relationship w/ food changes
🦋 your relationship w/ yourself changes

For years, I struggled because I was trying to change my body w/out changing my thinking

I was chasing quick fixes instead of lasting health
I was focused on the scale instead of stewardship
I was trying to force results instead of trusting the process God had me on

But when I began renewing my mind, everything started to shift 🙌🏼

Health became less about punishment & more about honoring the temple He gave me

Less about perfection & more about consistency

Less about pressure & more about purpose 💕

Your health journey will always follow the direction of your thoughts.

So today, ask yourself:

👉 What mindset do I need to surrender to God?
👉 What lie do I need to stop believing?
👉 What truth do I need to start walking in?

Because a renewed mind creates a transformed life🦋✨

✨ If you’re ready to stop following the world’s health rules & start renewing your mind God’s way, comment RENEW MY MIND below or DM me. I’d love to help you build a health journey that lasts 💕

06/07/2026

🦋 Family, culture, & making memories 🇵🇹❤️

Today started off like a pretty typical Saturday around here…

🏃🏼‍♀️ running around w/ the kiddos
🏊 activities & all the mom-life things
😅 trying to keep everyone fed & happy

But then we ended the day doing something we look forward to every year…

🇵🇹 The Portugal Day Festival! 🇵🇹

& it was such a great time ❤️

We enjoyed delicious food, lots of laughs, fun rides for the kiddos, & spending time celebrating our Portuguese heritage & community 🥳

There’s something so special about traditions like these

They remind us where we came from.
They bring families & friends together.
& they create memories our kids will hopefully carry w/ them for years to come 💕

As much as I love teaching health & wellness, I also believe a healthy life includes:

🦋 connection
🦋 culture
🦋 celebration
🦋 family
🦋 joy

Because those things nourish the soul too 🙏🏼

Happy Portugal Day! 🇵🇹❤️
(June 10thv🥳)

✨ Tell me about a tradition, festival, or cultural celebration your family looks forward to every year! I’d love to hear about it 👇🏼🦋

06/06/2026

Epigentics is a very real thing & you can break the cycle!

While a shocking number of women prefer to bed down with a dad bod, experts say the physique could be bad news for future fathers.

06/05/2026

🦋 Let’s talk about my FAVORITE protein powder of all time 💪🏼🥤💕

If you’ve followed me for any length of time, you know I’ve been on a health journey for a LONG time

& during that time?

I’ve tried A LOT of protein powders 😅

Some were okay.
Some I used for years.
& some got to the point where I couldn’t even stand the smell of them anymore 🤢😂

But every once in a while, you find something that truly stands out 🙌🏼

For me, that’s THM Optimized Proteins 💕

& yes, I am an affiliate partner

But here’s the honest truth…

👉 I’d still be recommending this protein even if I didn’t earn a penny from it

That’s how much I love it

Why?

🦋 The flavors are AMAZING
🦋 No weird chalky aftertaste
🦋 Mixes beautifully
🦋 It literally tastes like a milkshake
🦋 It keeps me full and satisfied

& here’s the part that gets me really excited as a health coach 👀👇🏼

Unlike many proteins on the market, THM Optimized Protein provides the leucine threshold needed to properly stimulate muscle protein synthesis 💪🏼

In plain English? 😅

Your muscles need a certain amount of leucine to get the full benefit of the protein you’re consuming. Many protein powders fall short, meaning you’d need MORE protein to reach that target

THM Optimized Protein was designed w/ that in mind 🙌🏼

My favorite flavors?
🍫 Chocolate
🍓 Strawberry
🍦 Vanilla

& if dairy isn’t your thing, they also have an Optimized Plant Protein that is unflavored and super versatile too! 🌱💕

As someone approaching 40, focused on building strength, supporting recovery, & protecting muscle as I lose weight, this protein has become a daily staple in my routine

✨ Ready to upgrade your protein game? Check out the link in my bio or comments & grab your favorite flavor today! I truly don’t think you’ll be disappointed by the flavor OR the results 💕🦋

06/04/2026

🦋 So much can change in a year…& even more in 9 years 💕

When I look at these pictures, I don’t just see physical changes

I see:

🦋 mindset shifts
🦋 healing
🦋 growth
🦋 breaking unhealthy habits
🦋 learning to trust myself
🦋 finding peace w/ food
🦋 creating a healthier lifestyle that I could actually maintain

The truth is, the biggest transformation wasn’t what happened on the outside

It was what happened on the inside 🙌🏼

Because there was a time when I felt completely lost

I was the person who “knew what to do”

I knew what foods were healthy.
I knew I should exercise.
I knew all the things…

& yet I would still falter

Still struggle
Still start over
Still feel frustrated w/ myself

Maybe you know exactly what I’m talking about 💕

That’s why I love helping women find their way

Because I WAS you

I know what it’s like to feel stuck between knowing & doing
I know what it’s like to feel overwhelmed by the journey ahead
& I know what it’s like to finally find freedom on the other side 🙌🏼

That’s why I believe so deeply that transformation is possible for anyone

Not because you’re perfect.
But because you’re willing to keep learning, growing, & showing up 💪🏼

✨ If you’ve ever felt like the person who “knows what to do” but struggles to actually do it, comment THAT’S ME below or DM me. I’d love to help you bridge the gap between knowing & living it 🦋💕