Whole and Well Method

If you are barely eating and still not losing weight, your metabolism needs more support — not less food.

I know because I lived it.

After years of undereating, I fixed my metabolism the same way I help my clients fix theirs. My deficit calories today are more than I used to eat at maintenance.

That is what a working metabolism looks like.

This is exactly what I am doing right now alongside my clients in the Six Week Cut. Every meal you see in this carousel is what I ate today. Protein, fiber, a full plate — in a deficit.

If this is where you are stuck, send me a DM and let’s get you there.

Monday is not about starting over. It is about showing up again.
This week, I want to challenge you to commit to just three things:
Sleep 7-8 hours. Strength train three times. Drink 80 ounces of water daily.
Simple? Yes. Easy? Not always. But these are the habits that quietly change everything when you do them week after week after week.
You do not need a perfect plan. You need a consistent one.
Drop a comment and let me know — what habit are you focusing on this week? I am cheering you on.

There is something special about a room full of women showing up for themselves first thing in the morning. Come join me at Sol Barre — Tuesdays, Thursdays, and Fridays at 9 AM. I will be on the mic. Hope to see you there.

Not gonna lie, I’m a little panicked that today is May 1. Where did April even go?
Between taking Ryan on her first airplane trip to the desert, busy days at the gallery, recommitting to getting outside for walks, and getting ready to be on the schedule at Sol Barre — I blinked and somehow it’s over.
This month was really all about three things: time with my beautiful family, nurturing meals that actually stay in line with my goals, and the sweetest anticipation of summer ahead.
It was a full, beautiful month — and I think that’s exactly what it was supposed to be.

I don’t believe in building a summer body,
but I do believe in having a plan.

The Fourth of July is 70 days away.
That’s a great amount of time to build habits that support how you want to feel this summer.

Here’s what I’m doing:

• Eating at maintenance and will do a small cut for the month of June
I’ve decreased fats and increased carbohydrates
I’m tracking and counting macros
No guesswork

• Following a structured strength training plan
3 days of weight training
2 days of accessory training with barre
Sprint intervals
2 recovery days

• Focusing on sleep

* at least 5 minutes of meditation daily

• Increasing my steps
8,000 this month
9,000 in May
10,000 in June

• Drinking 80 oz of water per day
90 oz in May
100 oz in June
Decreasing alcohol

That’s it.

Small, simple action steps.

If you need help putting together a plan that actually works for you,
send me a DM.

Monday reminder:

Take care of yourself like it actually matters.

Feed your body real, nourishing food. Move. Sleep.

Put your workouts on your calendar and keep them like you would any other commitment.

And when your brain tells you you’re too busy—just remember, being run down isn’t an option either.

Your health isn’t something you squeeze in.

Most people think they need more variety to see results

More recipes
More options
More “healthy” meals

But what actually moves the needle is consistency

There was a 12-week study looking at this

One group repeated meals
The other constantly switched it up

The group repeating meals lost more body fat
5.9% vs 4.3%

Same timeframe
Different outcome

And when you look at real life… it makes sense

More variety usually means:

More decisions
More guessing
More “a little of this, a little of that”
More chances to overshoot what your body actually needs

Repeating meals removes that

You know your portions
You know your intake
You’re not constantly thinking about food

That’s where things start to feel easier

This is exactly how I coach clients

Not more restriction
Not more rules

More structure

30g protein at each meal
30g fiber across the day
Meals you can repeat without overthinking

That’s what actually sticks

Today is International Women’s Day.

I’m lucky to spend my days doing two things I care deeply about.
Running a gallery in the Western art world.
And coaching women on how to care for their bodies through strength and nutrition.

Both spaces have taught me the same thing… strong women build strong communities.

I grew up watching my mom run her own business. I didn’t realize it at the time, but she was showing me what was possible. How to work hard. How to lead. How to create something of your own.

Now I get to do the same for Ryan.

She spends a lot of time watching me work. At the gallery. On my computer. In the gym. Talking with clients. Planning meals. Building this business.

I hope she grows up seeing that women can lead, build, create, and care for themselves at the same time.

Strength isn’t just something we build in the gym.
It’s something we model every day.