Set Boundaries When Low‑Effort Family Drains Your Time
Visiting your low-effort family is confusing. They always want you to visit, but once you're there they're distracted. How To Deal With A Low Effort Family:
Swap Judgment for Curiosity for a Day
See how often you judge someone or something as good or bad, right or wrong. Replace judgement with curiosity for one day. https://t.co/NuHi0WGXO6
First Pause Button Postcard Sent, Invite to Breathe
We’re jumping the tracks. 🌬️ The first Postcard from The Pause Button Project just went out to 900+ people. It’s time to stop, breathe, and take the wheel back. Join us here: https://t.co/vRFHUUtOpl https://t.co/NhKMZdmwbu
True Rest Means Mental Space, Not Just Sleep
We keep telling ourselves we just need a good night's sleep. But what if what we actually need is a conversation we don't have to manage? Or a day without solving anyone's problems? Or a space where we don't have to...
Partners Should Lift Your Worth, Not Diminish It
Reminder from a therapist: Your partner is supposed to remind you of your worth, not strip you of it.
Respecting Boundaries Doesn't Require Understanding Them
Hot take from a therapist: They don’t need to understand your boundaries in order to respect them.
Stop Nighttime Overthinking: Treat Thoughts, Not Emergencies
My latest article is on nighttime overthinking and six evidence-based ways to stop that from happening. The short version: everyone's brain throws up random thoughts at night. Bad sleepers just have a brain that treats them like emergencies.
Imperfect Sticker Placement Can Be Surprisingly Therapeutic
I just learned you can actually just stick your stickers places. They don’t actually HAVE TO be perfect. And it can be so healing to see them on your laptop & journal pages & just random places… Y’all know you could...
Moms Can Earn Creatively From Home without Burnout
Hot take: moms should be able to make an income with their creative work without burnout and with rhythms for work-life balance—all from home with their kids.
You're Not Alone: Millions Overcome Bad Sleep Together
Nobody talks about how isolating bad sleep actually is. You're up at 2AM, brain won't shut off, and it feels like you're the only one. You're not. This page exists because hundreds of thousands of people are figuring out sleep together — and...
Realign Your Values, Time, and Energy as a Creative Mom
Dear freelance, indie, & creatively self-employed moms, Do you know where your values, time, and energy alignment is out of whack and do you know how to fix it? If not, the first part of my program helps you identify...
Make Feedback Stickier: Calm, Direct, Timed, Expectation‑Aware
Criticism is sticky. When we get criticized, we often can't let it go. How to give better feedback 1. Turn down the alarm 2. Stop Feedback sandwiches 3. There’s a sensitive window. 4. Our expectations impact our interpretation.
Quick Steps to Boost Your Mental Health Today
A few ways to optimize your mental health right now. Take what you need: 1. Assess your social media patterns 2. Tighten up your circle 3. Get a mental health check-up 4. Look at your boundaries 5. Examine your relationship with food, sex, and...
Mind Over Doubt: Bannister’s Coach Saved History
The 1st sub 4 mile almost didn't happen. Bannister wanted to call off the attempt. His coach saw him full of doubts and asked one question: “If you forego this chance, would you ever forgive yourself for the rest of your life?...
Hip Extension Drives Knee Lift; Stop Forcing Knees
Lift your knees is a poor running form cue. Knee lift is mostly passive. It’s a result of a quality push into the ground. During hip extension it’s as if you are stretching the sling shot. Trying to actively lift your knees...
Build Foundations, Flow Naturally, Progress Logically, Stay Consistent, Personalize Training
The 5 Rules of Training: 1. The boring stuff is your foundation 2. Let it Come, Don’t Force it. 3. Take the Next Logical Step 4. You lose what you don’t train 5. Train the individual, not the system.
Add Salt to Pre‑Workout for Bigger Pumps
Stop fearing salt 🧂 If you add salt to your pre-workout, you will have more endurance in the gym, better pumps, and lift heavier weights 🔥 Use code TRIZZLEMAN for discount on supps: @legion
Identify Your Top Need and How to Support It
Important questions incoming… What do you need most today? How are you supporting that priority? Sincerely A Therapist
GLP‑1 Shots Require Lifestyle Changes, Not Shortcuts
Weight loss shots are not a free pass to keep living the same lifestyle. You still have to strength train, fix your eating, sleep better, and move more. If you take a GLP-1 without changing your habits, you’re just renting...
RDL Down: Neutral Spine, Up: Thrust Engages Glutes
If you think “RDL” on the way down, you’ll keep the spine and neutral and get more passive stretching of the hip extensors. If you think “Thrust” on the way up, you’ll posteriorly tilt the pelvis and avoid hyper, extending...
Debunking Electrolyte, Gel, and Dehydration Myths
Do electrolytes make you cramp? Do you need gels during a half-marathon? How much dehydration impairs performance? I tackle fueling and hydration myths and reality on my new YouTube Video. Link below:
Saying No May Hurt, But Self‑Honor Endures
A gentle reminder for my sisterfriends... You were not put here to make everyone comfortable at your own expense. The discomfort of saying no is temporary. Learning to honor yourself is worth every awkward moment it takes to get there.
Healing Racial Trauma: A Conversation on Systemic Care
Portland, are you looking to be part of a powerful conversation? 💜 On April 2, I’ll be in Portland for an author talk on my new book, The Cost of Healing in Silence, in conversation with Dr. Bahia Cross at Black...
Seattle Book Launch Tackles Racial Trauma and Healing Costs
Are you looking to be part of a meaningful conversation, Seattle? On April 1, I’ll be at Elliott Bay Book Company for the launch of my book, The Cost of Healing in Silence. We’ll be in conversation about racial trauma, culturally...
Choose Harmony over Balance to Achieve Excellence
Stop chasing balance and start chasing harmony. Balance means you give equal energy and time towards all aspects of your life. Harmony means every aspect of your life is integrated together. Balance will keep you mediocre, but harmony will push...
Your Brain Isn’t Broken—Just Needs Proper Sleep Instructions
Advice I'd give neurodivergent adults about sleep — if I wasn't afraid of hurting your feelings. Your brain isn't broken. It was just never given the right instructions. If 3 or more of these sound like you, comment CALMNIGHTS below and I'll...
Your Work Schedule Impacts Heart, Metabolism, Hormones, Mood
Your schedule isn't just affecting your sleep — it's affecting your heart, metabolism, hormones, and mood. Comment NIGHTSHIFT and I'll send you what most doctors never tell shift workers. @sleepdrchris
Safety Trumps Medals: Trust Your Training, Not Distance
People are mad about mile 18 medals at the LA Marathon. I’m not. As temperatures rise (for years now) races are going to have to adapt for safety especially for runners who are on the course the longest. I am...
Four Simple Steps to Protect Mental Health Working Remotely
Working from home can still mess with your mental health, so here are four ways to manage it. 💛 • Get social: Schedule the outing, book the FaceTime date, and give yourself something to look forward to. • Clear space = clear...
90-Day Simple Routine to Get Lean for Summer
Do this for the next 90 days if you want to get lean for summer: - Eat the same 5-10 meals 90% of the time - Throw away junk food in your house - Stop drinking calories (yes alcohol) - Lift weights 4x a...
Your Sleep Fails Because the Rules Are Wrong
Your sleep isn't broken. Your rulebook is. Neurodivergent brains don't fail at sleep — they've just been handed instructions written for someone else's nervous system. These are the hard truths nobody says out loud. Save this before tonight. Comment CALM NIGHTS and I'll...
Hard Truths About Sleep: Stop Ignoring Burnout
💬 Comment SLEEP PEACE if 3+ hit you hard. 🔄 Share this to your story if you're tired of being tired. 📌 Save/Repost this before bed tonight—you'll need it tomorrow. ✅ Follow because the algorithm might not send you this way again. Share the...
Hip Dips Remain Anatomical, Not Fixed by Training
Please explain @fitnessa_coach - where are you adding muscle? Glute max? Glute med? Glute min? Some secret muscle that anatomist haven’t discovered yet? Because I haven’t figured out a way to smooth out hip dips through resistance training and I’ve...
Fill Your Own Cup Before Giving to Others
Reminder from a Psychologist: Your empty cup is not an endless community resource. It’s important to fill your cup, meet your needs & enjoy your life too ❤️
Fuel Yourself, Inspire Others: Self‑care Wins for All
You’re fueling for your health AND performance, yes. But you’re also inspiring runners around you to take care of themselves. Last year a runner came up to me at the finish line to thank me for reminding her to fuel during...
Child's Night Sleep Reveals Hidden Neurodivergent Signals
How your child sleeps at night tells you more than their daytime behavior ever will. This is exactly what I break down inside my Neurodivergent Kid Sleep Mini Course: the root causes, the red flags, and what to actually do next. Comment...
Self‑Endorsed Goals Turn Pressure Into Victory
Alysa Liu’s comeback is a great example of psychology’s overjustification hypothesis. When something you love becomes dominated by external pressure, rewards, and expectations, you lose your autonomy, and it loses its joy. So she retired. That’s why when she decided to come...
Snoring & Couch Sleeping Ruin Couple Sleep—Find Fix
Snoring isn't cute. Neither is sleeping on the couch. Save this for your partner 🫶 Comment SLEEP FIX and I'll send you the solution 👇 #SnoringProblems #SleepFix #CoupleGoals #SleepApnea #SleepDoctor
Understanding Interoception: Reconnect with Your Body’s Signals
Have you ever heard of the word "interoception?" Interception is your body's ability to sense what's happening on the inside. Hunger, fullness, thirst tension, your heart racing... It's the system that tells you what your body needs. And for a lot of people...
Healthy Boundaries: ‘AND’ Means Growth, Not Control
Reflect on the nuance here. The “AND” is not an invitation for control. We have to check ourselves and get curious. The AND is about healthy, integrated boundaries that are designed for the relationship’s health, healing, and expansion. #mindfulmft
Burnout Starts With Emotional Disconnection, Not Breakdown
Burnout doesn't start with a breakdown. It starts with emotional disconnection. With heaviness. With "I'm fine" becoming your default. By the time most people name it, they've been living in it for months. Check in with yourself before your body forces...
Apologizing Reveals Childhood Roots of Self‑Shame
As a therapist, I’m going to ask about your childhood when you: Apologized for how you showed up today. Apologized for crying. Apologized for not figuring it out by yourself. Apologized for slow progress. Apologized for bringing it up again. Apologized for being a burden. Apologized for...
True Soulmates Make You Feel Safe Expressing Needs
Reminder from a therapist: Your soul mate won’t make you feel unsafe when you express your emotions & ask for what you need ❤️
Most People Misunderstand What Talk Therapy Really Is
I cannot even begin to describe how wrong most of you are about what talk therapy is.
Use Your PTO Now—You Deserve a Break
Sis, that PTO is meant to be used – not accumulated. You deserve the time off. So this is your sign to take it.
Your Insomnia Is a Protective Response, Not a Flaw
This isn't blame. It's biology. Your body isn't broken. It's protective. Doctors don't usually say this out loud. Save it for your next 3AM wake-up. Comment SLEEP PEACE if even one of these hit different and you're ready to actually rest. Share with...
Don’t Let Grip Limit Your Glute Gains
I think this is a useful tip 👌🏽. Holding onto two heavy dumbbells can be brutal (once you get really strong). You never want your glute training to be limited by grip strength.
Rejecting Diet Culture, Fatphobia, and Thin Privilege
Things I have a low tolerance for: - Eat less, move more - Bodies as business cards / unrecognized thin privilege - Low calorie meals - Rigid adherence to the division of responsibility - Fatphobic medical care - Orthorexic nutrition education
Medication Can Override Your Hunger and Fullness Signals
Intuitive eating says to trust your hunger & fullness cues. But what happens when your medication is the one controlling those cues?