If you're thinking about starting a family or having another kiddo, you might be eager to learn more about how to best prep your body!  I’m going to be launching a preconception program SO SOON! (Join the waitlist here!) But in the meantime, I wanted to give you some ideas of books you can start reading if you just can't wait. 1. Taking Charge of Your Fertility This book is one of my MOST recommended reads of all time. Not only for those trying to conceive, but for all women! It teaches you how to use the fertility awareness method to learn your cycle like the back of your hand and be co ..read more

If you’re in the first trimester or even just a season of life where you need to slow down, this is for you! If you know me at all, I’m a pretty big meathead. I LOVE lifting heavy, maxing out, & getting stronger. (But don’t put me down for cardio.) Getting sick in the first trimester realllllly made me slow my roll. I didn’t want to, but literally had no choice. And if you’re pregnant or just need to chill the heck out, here’s a little sneak peek into how I changed my perspective on working out for the past few months. What DIDN’T change about my workouts? -frequency -movements chosen Wh ..read more

I recently shared about the best foods for fertility, and thought you may also be interested in what foods to stay away from to help boost fertility as well. So today I’m putting together a list of the worst foods for fertility, and why! Before I do, I always have to give a little disclaimer. Just because these foods aren’t stellar for you doesn’t mean they are BAD. Food doesn’t have morality, and you aren’t a bad person if you eat them. Don’t beat yourself up about it and know that having these foods on occasion isn’t going to make or break your health. But if you’re seriously considering try ..read more

I have a feeling I’m going to get some push back on this one. And yet, that’s not going to stop me. Just the title of the blog may have triggered negative thoughts in your mind, which is totally fair. I’m certainly not an expert on this topic, I just want to share my experience from my own marriage, and encourage you in yours. I haven’t had the inspiration to write in over a month. But yesterday, something hit me like a ton of bricks and I felt like I HAD to write about it. Here’s the back story: Can we also take a moment to appreciate how really, really, ridiculously good-looking he is? Yest ..read more

If you google “preconception exercise”, you’re going to see A LOT of different answers, and the truth is there isn’t ONE right answer. But the main thing you’ll see everywhere is to make sure you’re doing kegels. And while that’s not inherently wrong, there is nuance to that because many women have pelvic floors that are OVERactive, meaning that kegels may not be beneficial, and even detrimental. There are SO many other things you can do to prepare your body for pregnancy, a few of which I’m going to share today! Connection breath: This is a type of kegel variation, but it teaches you to bot ..read more

What is your relationship with exercise like? If you’re like me, you may have had a love/hate relationship with it over the years. As a kid, it’s all about having fun! Playing sports, chasing your friends, doing cartwheels, etc. No agenda, no worrying, just pure enjoyment of moving your body. Then as you get older you learn about how exercise is healthy and can make you lose weight, which seemingly everyone wants to do. Which makes you think that you should too. You start to realize there is SO much pressure on women especially to look a certain way, and yet that seems to be a moving target. B ..read more

These are the days. The days of dreaming. Dancing. Drowning. Because these things don’t have to be at odds with one another. I realized this as I danced around my living room, singing Spirit Lead Me in an empty house. It was just Jesus, me, & Kota when I feel like I learned this beautiful truth. Many days I feel like I’m drowning. Don’t get me wrong, this season of life is wonderful and joyful. But I work A LOT. Weeknights, weekends, vacations (exhibit A me working in Hawaii). On a variety of projects, businesses, and even totally different jobs (like teaching & nutrition &… renov ..read more

If you’re not feeling the motivation today friends, I feel you. Sometimes it feels impossible to get started, but that is the hardest part! So I did this workout one day when I didn’t want to do ANYTHING. These simple movements get your whole body moving in a gentle way. It’s just enough to get your heart rate up a little bit and give you that boost of energy you need to get through the day. You can do this as a quick total body workout, or as a warm up to get you ready for another workout. Whichever you do, you’ll definitely feel better afterwards! Set a timer for 15 minutes and complete as m ..read more

Can we PLEASE stop using the term “girl push ups” in reference to knee push ups? I have seen plenty of men who have horrible push up form, what should we call those? I want you to know that you CAN do a “real” push up. AKA a full push up from plank position. It just takes time to build up strength, but you are not doomed to knee push ups just because you’re female. To start, you HAVE to work on your form. Bad form will not only make it more difficult, but may lead to injury. Some common push up mistakes are: Elbows out Pinched traps Sagging back Not full range of motion How to do a push u ..read more

You’re probably already aware of the immense effects that nutrition has on your health. Our society is becoming increasingly careful of what we put IN our bodies. But many people don’t understand that the effects of what we put ON our bodies can be just as significant (if not more so) than what we eat. Chris Kresser says, “what you put on your skin might be an even greater risk for toxin exposure than what you put in your mouth”. And the CDC says the skin is, “the most common path of toxic substance exposure”. Why is this? Two main reasons: Your skin is the largest organ you have and absorb ..read more