Sup y'all! As some of you may know, I am a huge advocate for mental health. Not only is my partner a Licensed Clinical Marriage and Family Therapist, but I have had the opportunity to have my own therapy and experience some really cool modalities with that which has helped in my own healing. I am very passionate about how nutrition can aid in our healing and studies do show a ton of benefits for our mental health when that is improved. I'd like to share a simple article about some ways to boost your mental health by switching some things up with nutrition: Mood Food: How to fight depression naturally with nutrition. Another great resource is the book "Food for Thought" by Dr. Lisa Goehler Food for Thought: Changing How We Feel By Changing How We Eat: Goehler Ph.D., Lisa E, Trafton Ph.D., Jodie A, Zimmerman M.S., Joan M, Gaykema, Mara: 9780983246572: Amazon.com: Books You can get it used really cheap! Happy Wednesday!

Hey guys! Sometimes not all of us can make the scheduled meetings an that is ok! I want to be sure you are able to get the support you need still. So how are your goals with fitness/nutrition going? What do you need? What’s going well/bad? Any questions been going around in your head recently? Let me know! Coach Em

Can I get a head count for who is coming tonight?!?!

Alright, so the economy continues to screw us over (yay!). But, there are ways we can still eat healthier without breaking the bank. I did a quick google of "the average meal out cost in 2026" for one person and here is what I got: Fast food = $10-$25 Casual/Fine = $25-$50+ A lot of you are on the coasts and I believe you're likely paying more (idk you can tell me below lol). My partner and I consider it a win if we go out to eat and it's under $100 here in kansas city. Anyway, some of that is to also highlight just where we put our investments for our health. Recently, I adjusted my coaching service packages to reflect my goal of making nutrition & fitness more accessible for everyone. There is this group which has a subscription of $30/mo and you have access to my help always, resources, hopping on calls etc. My suggestion is the plan & set a limit on the number of times you eat out. I never suggest to just never eat out lol we are social creatures, but more so to just help plan and stay on track with your goals. For those you may not feel they have the cooking skills, which makes this shit hard too, take a look at this link: Learn To Cook At Home. This website has a plethora of tools/articles at the ready for you as well. My personal favorite, when just talking about good, healthy home-cooked food is: NYT Cooking - Recipes and Cooking Guides From The New York Times. This is LIFE for me. I use NYT cooking multiple times a week. It can help reduce food waste as well by searching the ingredients you have at home and whipping up the recipe. You can also search by the amount of time you want the meal to be complete (20-30 minutes). Their recipes are 🔥, for real. I would recommend this if you're more savvy in the kitchen BUT if you are trying to learn a bit more, search the "easy" recipes and explore those. Happy Saturday!!! ~Coach Em

Happy Saturday you fine people! Apologies for me seemingly being MIA- I think some of you know that I work in the Behavioral Pediatrics Research Department for Kansas University Medical Center. If you didn't, now you know. My work there is dedicated to coordinating healthy lifestyle research, i.e. helping to develop interventions for pediatric obesity and most recently, helping to coordinate the implementation of a pediatric clinical practice guideline to identify patients needing the treatment intervention. Whew- a lot. Basically March/April is a heavy recruitment period and I had been covering for a coworker who was on maternity leave. Anyway, she's back (thank god) and I hopefully have more bandwidth for the fun stuff (this). Be on the lookout for some meetings coming up in the next couple of weeks! ~Coach Em