How I Quit Sugar to Get my Energy Back

If you’ve been following my story, you know by now I used to be a complete sugar addict. And when I say addict, I mean every form of the word. Sugar was my drug, and I was powerless against it.

I bought every book, every online course, signed up for every email list, and yet nothing I did helped. I specifically remember sitting on the couch drowning in a tub of ice cream wondering how in the world I would be able to get out of the cycle. I was desperate to break the chains and get my life back. Because the truth is that it had sucked every ounce of energy, confidence, strength, and self-love out of my soul. I was depleted.

You may be thinking, “I don’t even like sweets that much, so this really isn’t resonating…” But sugar was my safe place, my comfort. It was where I went when I wanted to escape the world, and many of us have “safe places” we escape to in one form or another.

Our brains like to keep us safe and comfortable. So if there was ever an occasion where an outside source helped you through a difficult situation, your brain has remembered that for when the next difficult situation comes rolling in. The problem is that our brain doesn’t like change (because thats not safe or comfortable). So we self-sabotage our efforts or tell ourselves we can never change and to not bother trying. Yet, its really FEAR keeping us from changing. No matter how lonely or desperate our souls may be, our brains rule our actions in fear. Thats how we get ourselves into bad habits.

This is actually a huge part of what I do as a health coach… Because we often know what to do, we just don’t know how to do it! I help women reach their goals by helping them develop habits that will last, and that are fun and simple to transition into. Its the baby steps we do daily that will evolve into new habits that will take us into our revolution.

Fast forward a few years, and I finally found a few key steps that helped me break the sugar cycle. My hope is to give you the tools that will help you as well.

  • Get REAL with yourself and your current situation. Being truthful to yourself, and starting where you are is the first and most important step. I know this because I spent years telling myself I was eating enough veggies, eating close enough to the “80-20 rule”, and that I just needed the “magic secret” and I’d be good to go. I didn’t see change until I accepted the hole I had dug, showed myself some grace, and started digging myself out. ONE STEP AT A TIME, and not a minute sooner. There is no easy button and no secret weapon. As soon as you accept that, you can start changing.
  • UP that protein. Our bodies are all different, and we all require different combinations of macronutrients (proteins, carbs and fats). For me, protein is where I found my satiety. I used to think I wasn’t lifting weights, so I didn’t need that much protein. However, as soon as I started eating more protein, I noticed my uncontrollable cravings slowed down.
  • SLEEP! To this day I can tell when I don’t get enough sleep by my cravings. A sleepless night results in wanting to EAT EVERYTHING! I used to pride myself on running on only a few hours of sleep. I liked to think of it as proof I was a freaking hard worker. I now see I was sabotaging myself… My physical, mental and emotional self. Sleep has a long list of health benefits, and I no longer feel guilty for making it a priority.
  • MOVE your body! Exercising makes me feel good. It relieves stress and it gives me more energy. And when I’m less stressed and have more energy, I want more of that relaxation and energy! I am way less likely to dive right back into feeling like crap by binging on cookies when I feel that good.
  • Change your MINDSET. I no longer look at eating healthy as a long list of foods I can’t eat. Rather, I eat to FUEL my body. I eat to have energy, good digestion, and clear skin. I live by the 80-20 rule. If I am fueling my body 80% of the time, I no longer feel guilty when I indulge (thus starting the guilt, shame, binge cycle). However, I make sure I don’t fall back into eating like that all the time! Its a conscious effort I have to make after indulging. The good news is I am now in tune with my body. I now notice how horrible I feel after indulging compared to when I fuel my body. Remembering this allows me to hop right back on track. Like I said… once you know that feeling, you crave more of feeling good!
  • DON’T deprive yourself, but rather get PICKY. This ties into the above bullet point. During the 20% of time I indulge, you better believe I’m indulging in the best. Back when I was addicted to sugar, I’d eat anything that gave me that high. Old Halloween candy? Sure! Low quality chocolate? Why not! Ice cream that I didn’t really like that much? That just means I better eat more to feel safe and comfortable. Now, I don’t waste my time. If its not worth the calories, I will throw it away. And when it is worth the calories? You better believe I’m going to enjoy every bite.

My life changed when I broke these chains. If you are looking for a way to break free from YOUR chains, check out my 1-on-1 coaching program! I’d love to work with you to help your life’s vision come to fruition.

XOXO, Sky

Moving my Body to Reduce Anxiety and Clear Mental Blocks

I don’t know about you, but I want to stick it to “the man” when I am in a bad mood. And that man? Well… he’s unfortunately my dreams, my responsibilities, and my healthy habits. When I am (enter your negative emotion here), I want to say “screw it”! I want to shove my work and homework aside, and bust out ALL the pizza, ice cream and beer. When I’m upset, I want to revolt!

And to be honest, I used to take action in sticking it to the man! I was the queen of turning to food and booze for comfort, pushing off work, and vegging in front of the T.V. because I was over dealing with life. And you know where that got me? Further deep down the “bad mood” hole. Because on top of the bad mood, I now felt like crap. Physically from junk food, mentally from realizing I still had all that work ahead of me, and emotionally from staying stuck in a never-ending cycle I so desperately wanted to get out of.

I spent years in this cycle. I’d read all the magazine articles talking about the benefits of exercise and eating right, and think, “Ya… tell me something I don’t know”. I liked the thought of waiting for the magic pill rather than taking the hard look deep inside myself or taking that scary action. It took me getting to “rock bottom” (literally) before deciding I had to make a change. The very first step I took was going on walks in my neighborhood. My mom went with me, every morning at 5:30AM. Dark, cold, and bundled up in beanies and gloves. Those walks eventually become solo as I gained my confidence and started my own routine. I started getting creative with the loop I took. Then I started venturing out onto trails. For those of you who don’t know me, I grew up in the most outdoorsy, adventurous family. Hiking was by no means “new”. But I had lost myself so incredibly over the years, that I didn’t know which way was up anymore. Each hike brought me closer and closer to myself. Each hike brought me energy and confidence and creativity. I would come back from each hike with new ideas, new dreams, a new attitude, and a new outlook on life.

The best part is you don’t have to hike the Appalachian Trail to find this freedom and release. If you don’t live near a trail system, find a neighborhood with little vehicle traffic, or a street that has pretty trees, and just start. Start with a walk before work. Start with a walk just to let your dog do his business. But start! The first step is the hardest. It is the scariest. I know this from experience. But I also know from experience the freedom I have now. The freedom I gained from taking a scary step, and finding an outlet that saves my soul over and over again.

xoxo, Sky

A Perfect Contradiction

The WILD makes me happy ๐ŸŒป

๐™”๐™ค๐™ช ๐™˜๐™–๐™ฃ ๐™—๐™š ๐™–๐™ฃ๐™ฎ๐™ฉ๐™๐™ž๐™ฃ๐™œ ๐™ฎ๐™ค๐™ช ๐™ฌ๐™–๐™ฃ๐™ฉ ๐™ฉ๐™ค ๐™—๐™š.โฃ
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You donโ€™t have to fit into a single mold.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
I spent my entire childhood trying to fit into every mold, which only made me feel like I never truly belonged anywhere. But what a beautiful blessing it turned out to beโ€ฆโฃ
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Iโ€™m a hick, and Iโ€™m a hippie.โฃ
I eat beef, and I drink green juices.โฃ
I see a naturopath, and study western medicine.โฃ
I have a wild spirit, and am a homebody.โฃ
I drink all the water, and love a good draft (or lets face itโ€ฆ love a can or bottle too).โฃ
Give me all the dirt and sweat, and give me a pedicure too.โฃ
I donโ€™t think Iโ€™ll ever be able to choose between the ocean, mountains or desert, and no longer feel like I have to.โฃ
I dream of campfires under the stars, but wouldnโ€™t turn down a crackling fire in a cozy room.โฃ
I love when Iโ€™m out of cell service and kinda hate social media, and I literally work from my phone.โฃ
I focus on positivity and donโ€™t sweat the small things, and take antianxiety medication daily.โฃ
I am a health and wellness coach, and struggle with the same things I coach people on.โฃ
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I pretty much live a life of contradiction!โฃ
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๐™”๐™ค๐™ช ๐™™๐™ค ๐™ฎ๐™ค๐™ช. ๐˜ฟ๐™ค ๐™ฌ๐™๐™–๐™ฉ ๐™ฎ๐™ค๐™ช ๐™ก๐™ค๐™ซ๐™š. ๐˜ฟ๐™ค ๐™ฌ๐™๐™–๐™ฉ ๐™ฎ๐™ค๐™ช๐™ง ๐™จ๐™ค๐™ช๐™ก ๐™ฎ๐™š๐™–๐™ง๐™ฃ๐™จ ๐™›๐™ค๐™งโ€ฆ โฃ
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Regardless if your interests all come from different worlds.โฃ
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๐˜ฟ๐™–๐™ง๐™š ๐™›๐™ค๐™ง ๐™ฉ๐™๐™š ๐™›๐™ง๐™š๐™š๐™™๐™ค๐™ข ๐™ฉ๐™ค ๐™—๐™š ๐™–๐™ฃ๐™ฎ๐™ฉ๐™๐™ž๐™ฃ๐™œ ๐™ฎ๐™ค๐™ช ๐™ฌ๐™–๐™ฃ๐™ฉ ๐™ฉ๐™ค ๐™—๐™š.โฃ

xoxo, Sky โฃ

#youdoyou #positivevibesonly

Find Your Fire

Is there something you have always wanted to do? A vision? Maybe you donโ€™t even know what it is, but there is a pull on your heart telling you there is more.

Let me ask youโ€ฆ After you think about that vision or that pull, what is your next thought?

  • Its too late
  • Iโ€™ll never be that successful
  • I could never be that brave
  • I donโ€™t have enough time, money, etc
  • I donโ€™t want to hurt anyone by my actions

I spent years paralyzed by fearโ€ฆ fear of letting others, or myself, down… fear of being rejectedโ€ฆ fear of what others may thinkโ€ฆ Fear. Fear. Fear

Despite all my fear, I had this feelingโ€ฆ this feeling of moreโ€ฆ this feeling of adventure, love, and creating a thriving business helping others. But I was settling down. I already had a career, and a home, and a successful life by most definitions.

But the fear!

โ€œIs this it? … Is this what its supposed to be like?โ€

The moment I stepped past fear and out of my comfort zone was the moment my entire life changed; my entire life started.

What helped me take that first step? I hired a life coach! This is actually one of the main reasons I became a certified health and life coach myself. I help women find their strength, confidence, energy and self-love by taking the scary steps towards their fire.

Now let me make myself perfectly clearโ€ฆ Iโ€™m not saying in order to find your fire you have to take huge leaps or turn your world upside down like I did. Maybe itโ€™s walking into your first gym class you never had the confidence to show up to. Maybe itโ€™s waking up 30 minutes earlier everyday to take time in quiet for yourself, and not feeling guilty for it. Maybe its taking a vacation to someplace new once or twice a year, even if its just for the weekend and a two hour drive. That is the hard thing about fearโ€ฆ it can keep us from taking even the simplest steps. But these simple steps are the very actions that can breathe life back into our souls. They can unveil just enough confidence in ourselves to take another scary step, and then another. They are the steps that will inspire us, and stir creativity back into our veins. They are the steps that will reignite the sparkโ€ฆ the fire. 

Do you feel like there is something more? Are you looking for a way to reignite the spark that used to burn so brightly? Do you think you could benefit from working with a coach like I did?

Fill out this questionnaire to schedule your complementary breakthrough session with me today. โค

XOXO,

Sky

Back to School Snack Hacks

You ready for the kids to go back to school? 

(and by โ€œreadyโ€ I mean preparing to check in and make sure theyโ€™re not playing Minecraft or trying to wrestle each other off their chairs if theyโ€™re distance-learning at home…) 

However your situation looks, some things will never change. Math teachers will always assign the hardest homework, your kindergartners will never nap during naptime, and kids will always want the tastiest after-school snacks. (And weโ€™re not talking about Lunchables in my house!! )

Sure, we eat healthy… but I have to get sneaky! Through blood sweat and tears Iโ€™ve compiled a list of THE BEST after-school snacks, kid AND adult approved. 

#backtoschool #afterschoolsnacks

32 of the Best Shake Recipes Ever

I don’t know about you, but life feels like an absolute rollercoaster lately! With the revolving door of businesses opening and closing, no masks vs masks, etc. life seems uncertain and ever-changing. My remedy? A ROUTINE! I control the controllables… What I put in and on my body, what I allow my mind to absorb, and sneaking in a sweat sesh first thing in the morning. You may be thinking… blah, blah, blah. HOWEVER, what these small things do is allow me to stay centered and balanced through the crazy.

But, I have to admit… After a week in the mountains, I got out of routine! Hello snacks, drinks, and only one short “workout” when I had to pedal my butt up a steep hill.

The good news? Getting back into a routine is totally doable! Itโ€™s important to start with baby steps. Even if before the coronavirus hit (or a camping trip happened) and you were in great shape and working out daily, we have to take baby steps. Our bodies need time to get back into the rhythm of working out and eating healthy!ย You may feel super motivated and like you want to doย ALL THE THINGS,ย but trust me, youโ€™ll burn out by the end of the week if you don’t take baby steps!

Start by intentionally having one extra healthy meal every day. 

Whether itโ€™s a protein shake in the morning or a salad for lunch– pick one thing and stick to it for a week before upping the ante! From there, you can start to add in some exercise every day and make sure to include vegetables with every meal ๐Ÿ‘

Personally, shakes are the easiest way for me to keep my protein on point.ย Not to mention they cure my sweet tooth, and they can be fun!

And I have a confession… I used to drink shakes from one of thoseย otherย companies. And the worst part? I SWORE they were the best!

But then someone finally convinced me to tryย Shakeology. And now I canโ€™t go back! It is chalk full of vitamins, minerals, adaptogens, digestive enzymes, pre- and probiotics, etc. to keep our digestion, stress levels, immune system, cravings, etc all happy and healthy!

Here are 32 of The Best Shake Recipes EVER thatโ€™ll keep your protein intake up and your cravings at bay:

Healthy Habit Freebie!

COVID has done a number on everyone over the past few months and for a lot of us, that can cause some chaos in our normal routine.

I WISH MY POOCH WAS ONLY THAT SMALL, AM I RIGHT?!

Itโ€™s normal to lean on comfort food when your life seems to have been flipped on its head and you donโ€™t know what tomorrow will bring.

The first thing to do is to relax. Donโ€™t beat yourself up or stress about it. You have to start by being nice to yourself.

The smaller habits will snowball into bigger habits so be patient and start small and soon enough you will experience great results. 

With that being said, here is a free tracker that will help support you in getting back to a routine that may have been put on the back burner while social distancing!

Iโ€™ll be back next week to teach you what it means to be a human being.

Hang in there, we got this!

SKY

My One Week Progress

I used to believe workout programs and nutrition plans were not for me. I didn’t like following a calendar or tracking what I ate. I spent years believing I was doing great on my own, and that the only missing link was a secret pill or drink that I just clicked “purchase” for.

I wouldn’t you know what happened when I finally got out of my own way? I got results! I leaned in and embraced the challenge, rather than looking at following a plan as a road block I was trying to get around. I finally say yes to getting out of my comfort zone. I said yes to screwing up, yet showing up the next day ready to try again.

This not only is the first time I’ve made it through week 1… This is my second time going through this program! Programs are all of a sudden natural to me now! I found a nutrition program I LOVE because it is easy to track and focuses on clean, balanced eating.

I am falling in love with myself again… I am feeling strong and powerful, especially when I bust out an extra rep from the round before. I am feeling energetic and light when I follow my meal plan, and in control when I allow myself a treat.

You may not see a lot of physical change hereโ€ฆ or heck, you may even think I look puffier in the second pic! ๐˜โ€™๐˜ฎ ๐˜ฃ๐˜ญ๐˜ข๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ฐ๐˜ฏ ๐˜ข๐˜ญ๐˜ญ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ท๐˜ฆ๐˜จ๐˜จ๐˜ช๐˜ฆ๐˜ด ๐˜โ€™๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ. ๐Ÿค— But oh my, how i am already ๐—ณ๐—ฒ๐—ฒ๐—น๐—ถ๐—ป๐—ด so much better! Hello energy! ๐Ÿ‘‹๐Ÿผ โฃ
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And honestlyโ€ฆ if there was a huge physical change after just one week, that probably means Iโ€™m following a system that isnโ€™t super healthy, wonโ€™t give me lasting results, and isnโ€™t teaching me a way of life. Because you can bet I still ate burgers, popcorn, dessert, and beers all this last week, cause Iโ€™m focusing on longevity here! ๐Ÿปโฃ
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๐™‡๐™–๐™จ๐™ฉ๐™ž๐™ฃ๐™œ ๐™ฅ๐™ง๐™ค๐™œ๐™ง๐™š๐™จ๐™จ ๐™˜๐™ค๐™ข๐™š๐™จ ๐™ฌ๐™ž๐™ฉ๐™ ๐™จ๐™ข๐™–๐™ก๐™ก ๐™จ๐™ฉ๐™š๐™ฅ๐™จ ๐™ฉ๐™–๐™ ๐™š๐™ฃ ๐™˜๐™ค๐™ฃ๐™จ๐™ž๐™จ๐™ฉ๐™š๐™ฃ๐™ฉ๐™ก๐™ฎ ๐™ค๐™ซ๐™š๐™ง ๐™ฉ๐™ž๐™ข๐™š. The tricky part with taking small steps is physical progress wonโ€™t show up in one week, or sometimes even one month. But what if you showed up for yourself ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ, regardless if at the beginning the progress was invisible? Imagine where youโ€™d be six months from now, one year from now, or even five years from now?! Thatโ€™s the longevity Iโ€™m shooting for! โฃ
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If you need an extra boost, be sure to check out my ๐— ๐—ผ๐˜‚๐—ป๐˜๐—ฎ๐—ถ๐—ป ๐— ๐—ผ๐˜ƒ๐—ถ๐—ป๐—ด ๐— ๐—ถ๐—ป๐—ฑ๐˜€๐—ฒ๐˜ podcast wherever you like to listen! โœŒ๐Ÿผโฃ
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๐—ฃ๐—ฆโ€ฆ ๐—œโ€™๐—บ ๐—ฑ๐—ถ๐˜๐—ฐ๐—ต๐—ถ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐—ต๐—ถ๐—ด๐—ต ๐˜„๐—ฎ๐—ถ๐˜€๐˜๐—ฒ๐—ฑ ๐—ฝ๐—ฎ๐—ป๐˜๐˜€ ๐—ณ๐—ผ๐—ฟ ๐˜๐—ต๐—ฒ๐˜€๐—ฒ ๐—ฝ๐—ต๐—ผ๐˜๐—ผ๐˜€ ๐—ฏ๐—ฒ๐—ฐ๐—ฎ๐˜‚๐˜€๐—ฒ ๐—น๐—ฒ๐˜โ€™๐˜€ ๐—ณ๐—ฎ๐—ฐ๐—ฒ ๐—ถ๐˜โ€ฆ ๐˜๐—ต๐—ฒ๐˜† ๐—น๐—ถ๐—ฒ! ๐Ÿ–คโฃ

How Becoming a Virtual Health and Wellness Coach Has Held Me Accountable to my Own Health Journey

I was the girl who spent hundreds of dollars on programs that were finally going to give me my dream body. I’d tell myself, “This is it… This is MY time!” Only to end up falling off the face of the fitness earth one week later. What’s worse? I’d blame it on the program! That is just wasn’t for me. My body doesn’t like those foods… My body doesn’t like those moves.

SPOILER ALERT: Um no… I was just out of shape, and would have rather eat ice cream over kale.

I have always been knowledgeable in fitness and nutrition, so everyone (including myself) thought I was the perfect image of health. Except I wasn’t! I was closet eating cookies and ice cream. I was binge eating and drinking, and I was eating super healthy dinners in tiny quantities so I had plenty of room for dessert!

I was depressed. I was riddled with anxiety. I was completely addicted to sugar, and well on my way to being addicted to alcohol. And I could not get myself out of the cycle! I felt shame and guilt.

But then I became a certified health coach. I was forced to take a good, long look at my own habits. For the first time in my entire life, I looked at those habits as my starting point, rather than a shameful elephant in the room. I started focusing on eating more protein. I focused on looking at food as fuel instead of something to hide behind. I started using nature as my stress relief. And I started giving myself some freaking grace!

But like anything else in life, there are ebbs and flows. I am not always motivated to workout. I am not always in the mood for veggies, and still love me some good chocolate chip cookies without an ounce of anything healthy in them. And as much as I knew what to do, I still allowed myself to fall off the wagon.

When I partnered with my fitness and nutrition company, I started running bootcamps. And in those bootcamps, I became a leader.

On the days I don’t want to show up for myself, I show up for my bootcamp girls! I show up for my health community. My team. My TRIBE. I lead from the front, and it has kept me accountable… just as much as I hold them accountable.

I finally found a home where I still fall off the wagon, I still eat the cookies, but I can finally stop at 1 (ok, maybe 2). I finally feel in control. I believe in my girls and the power they hold for themselves, which automatically means I must believe that for myself too. For ten years, I dreamed of a job that forced me into shape. Being in shape was my job. And I finally have it. I am not in the best shape of my life yet, but I am well on my way. And after years of self-sabotage, destructive eating habits, shame and guilt, I am not allowing myself to give up – just as I don’t allow my girls to give up on themselves.

The best part? All I needed to coach is a heart to serve, and dedication to my own health journey. I didn’t need a certification, I didn’t need inventory, I didn’t even have to be fit! I started my coaching side-gig at the BEGINNING of my health journey. When I had the weight to lose, the nutrition to dial in, and the confidence to build.

If you are at all interested in learning more about what I do to earn a side income from home by focusing on your health and helping others do the same, drop your email in the comments below. I’d love to chat!

xoxo,

Sky

My Favorite Superfood Recipes

I love eating healthy. It make me feel good! My energy, digestion, satiety, etc are living their best life when I fuel my body correctly. But I am also a sucker for something sweet! Luckily, I found superfoods that are so delicious, they taste like dessert!

These clean superfoods have changed my life. They have improved my digestion, they give me lasting energy, they fill me up, and they taste sinful. I love creating new recipes with these powders, and I want to share them with you! Click “download” below to get my free recipes!

You can substitute these superfoods for regular protein powder to create a similar treat. Or, check out all the goodness that comes in these superfoods (not to mention flavors!) here. They come in whey or plant-based, and are part of the clean, balanced nutrition plan I follow.

I follow the belief that we heal from the inside, out. I spent years thinking I ate healthy, and I just wasn’t destined to lose weight. I finally took the plunge to commit to a program that was straightforward, yet flexible, and truly started healing my body from the inside. These superfoods upped my game in deep healing, and skyrocketed my results. Who is ready to feel their best?