Stop Comparing: Comparison is the thief of Joy


This is something I’ve struggled with for as long as I can remember. I have unfortunately discovered that there is an infinite volume of things upon which we can compare ourselves, and an almost infinite number of individuals—including ourselves.

The problem is…once we set down the treacherous path of comparison we never find the end. There will always be someone faster, stronger, smarter, more successful, more beautiful, etc. etc. But that does not mean that we can’t be content with who we are and celebrate what we do and have done. Sure, there is nothing wrong with desiring to be more than we are now……. as long as it doesn’t rob us of our current joy.

I have long struggled to accept myself as I am. To applaud myself for the things I’ve accomplished, to cherish the beautiful qualities within me, and to love the body I have—the body that allows me to do so many amazing things.

I do NOT want you to miss out on this beautiful life any longer by spending your precious moments trying to be as good as or better than someone else. It’s time to focus on YOU. There are so many amazing things about you. You are unique, truly one of a kind and so much to be celebrated.

What I ask of you today is this…..make a list of at least three of…

1. Your admirable qualities (kindness, empathy, easy-going…).
2. Your physical attributes (eyes, hair, smile, legs, muscles, arms….)
3. Your abilities (take care of children, strength, ability to run, gardening skills, singing, dancing, artistic talents..)
4. Your accomplishments ( awards, career, education, raising a family, running a marathon, weight loss, eating healthier….)
AND POST THEM where you can look at them every day to remind you of all you have to offer.



How to get stuff done!

Hey guys! So I realize it has been WAY too long since I have made a post. I am so sorry. I have been so busy running my online accountability groups helping people change their lives that I have been neglecting this space! With life seeming to get ever busier, we could all use a little help keeping on track. I hope these tips are helpful!

And I promise I will be better at keeping in touch with you! xoxo


1. Find your fears! What subconscious thoughts are keeping you from finishing that ever expanding to-do list. Maybe it’s fear of how long it will take you. Or could it be fear of failing, or perhaps you are fearful that you may not be able to deliver the spectacular results that you hope to.

Do this: Whatever your reason, sit down with your list and write out exactly WHAT is holding you back from completing your tasks. ( IF you don’t even have a list….start there!)

2. Take steps to make your tasks easier: Shawn Achor, the author of The Happiness Advantage said, “Lower the activation energy for habits you want to adopt, and raise it for habits you want to avoid. The more we can lower or even eliminate the activation energy for our desired actions, the more we enhance our ability to jump-start positive change.”

Do this: Next time you decide to skip that workout, set out your gear the night before! Having troubles eating well? Meal prep! Cut up, prepare, and even cook foods before hand so you always have healthy options on hand. Want to wake up earlier? Go to bed at a more decent time, create a morning routine that you look forward to, or simply set your alarm up across the room—forcing you to get out of bed to turn it off.

3. Break up with social media: It’s no surprise that we get absolutely nothing accomplished when we waste away our days mindlessly watching funny videos, pinning great recipes, and planning grand vacations…….not to mention the time we spend reading the updates of all our friends.

Do this: Turn off notifications on your phone. Set specific times and durations that you are allowed to check social media (and STICK to it).

4. Recognize when you are most productive! Some of us thrive early in the a.m, others are more functional in the afternoon or evening. None of these is better than the other.

Do this: Figure out when YOU feel and work best and do your tasks that take the most energy and brain power during this time. Save your e-mails, social media, and other small mindless tasks for the times when you don’t feel as energetic.

5. Clean up! Seriously, nothing holds me back like a messy work space. Good news! This is a serioulsy easy and quick thing to fix!

Do this: Spend just 15 minutes organizing your work area. Clear space = a clear mind.

Be the true YOU.

Here’s a post to reach your heart. It’s long YES. But take the time to read through it. 🙂 Every last word is important, as it will help you reveal the person you truly are, in ALL your colorful glory. I was inspired by this pothole filled with rainbow fluff….seriously, ALL potholes should be filled with this stuff. ;We could use a little more CoLoR in this world. 12039496_10153277732988262_1603895969469741728_n

“Waking up to who you are requires letting go

of who you imagine yourself to be.”

~Alan Watts

Just be yourself…a notion most of us have heard countless times. It’s a great idea in theory and sounds like an amazing thing to do. But it can be hard to know what on earth this even means!??

Simply put…..our real self is that which we are when we let go of all the stories, labels, and judgements that we have placed upon ourselves. IT is who we naturally are with out the masks and pretentiousness.

It is who we are when we let go of the stuff that others have put upon us.

Below are TWO things you can do to help you find the path to your true self. 🙂

ONE: Get in touch with your inner child:

If you ever take the time to watch young ones, you will no doubt notice their freedom. They don’t worry about what others think of them, they simply live in the moment.

They are free and true. Not yet have they been socialized to “fit it”. They don’t care when others think they are silly as they dance around in the front yard for all to see. They are pure, unabashed, and exude excitement.

Take time every day to be even just a little bit silly. Don’t worry what others think. Play, have fun, enjoy the moment, and maybe even dance around in your front yard. 😉

TWO : Become more aware of your thoughts:
It may surprise you how many negative thought creep into your mine on a given day. If we don’t realize and eliminate these thoughts…..our reality begins to take share based on these detrimental thinking patterns.

Increase awareness of the quality of your thoughts. Take time each morning before your day gets started, and sit quietly as you toss the negative thoughts swirling in your mind and replace them with positivity.

Yes, thoughts will come and go, but just allow that to happen. Don’t get attached. Just observe. When you are finished, continue to observe your thoughts throughout the day.

We have many unconscious beliefs that we have nurtured throughout the years that took part in developing who we believe we are. Sometimes…these beliefs are all wrong!

Gaining awareness of your thoughts, abandoning the old, negative beliefs, and becoming more present can help to reveal your true nature.

You are SO much more than those old, worn out beliefs would ever allow you to believe.

Be true to YOU. You’re amazing.

Countdown to ReLaXaTiOn.

Tonight, let’s talk about reality….

Some days everything seems to spiral out of control. Your workload is heavy, the e-mails and calls are funneling in, the laundry is spilling out of the hamper, the kids are feuding, and the dog just pounced in the house……muddy paws and all. You feel frantic. The constant interruptions disrupt your progress as you try to maintain control. You move as fast as you can….yet you still feel unproductive and sloppy. By day’s end, you feel stressed and frazzled. What’s worse? You can’t even shut down your brain because you fear you may have missed something important. 

Sound familiar? Yeah, I thought so. But you know what? It doesn’t have to escalate to the point of no return! There are simple things you can do to gain control during even the most hectic of days.

I am definitely one for looking on the bright side of things and I work hard to spread positivity, but you know what??? Life isn’t perfect and that’s OKAY.

Next time you find yourself stuck in a whirlwind of tasks, stressors, and deadlines; find a quiet place and allow yourself 15 minutes to follow this easy countdown exercise to bring you back to center.

FIVE minutes of physical activity: Take the time to go for a brisk walk, do some lunges, squats, push-ups, jumping jacks…anything that gets your body moving and your heart pumping and give you a break from the chaos. By distancing yourself from the craziness you can help your mind let go of the immediacy of issues. And the release of endorphins from exercise can help to lift your mood.

FOUR minutes of gratitude: After you’ve spent some time loosening up your body, you can begin clearing your thoughts. Use your time to contemplate how grateful you are for the people who support you, comfort you, and add value to your life. Be thankful for your health, family, friends, home, simple comforts, healthy foods, the wonders of the world around you, etc. Think BIG and make a list of gratitude, or keep it simple and write a note to someone who has made an impact in your life. (Send it off tomorrow…no need to add more work to today)

THREE minutes of meditation: Now that your body and mind have hopefully returned to a more positive state……you can work on really clearing your mind. Prayer is a great way to focus your attention elsewhere and to throw your burdens on God as you let him help you through the hard times.

TWO minutes of silence: Loose body, happy heart, clear mind, the last thing you need to do is take a moment to clear yourself of ALL distractions and focus on happy. Phone OFF. Lights OFF. Block all stimuli you can. After the two minutes are up….you will hopefully feel calm, cool, and collected.

ONE minute deep breathing. Breathe slowly, filling the lungs. the simple act of breathing has a way of slowing things down and bringing a sense of control.

And always remember, you are amazing, and nothing can stop you from achieving HAPPINESS!

xoxo Your Coach,

Banana Oat Muffin

I am always looking for new, delicious, healthy, and simple recipes to incorporate into my life. I stumbled across this one recently when I was looking for low calorie, easy muffins to use as a snack during the day.

These simple, healthy, and delicious muffins use very few ingredients, no added sugar, eggs, dairy, or grain flour. They do have a “gummy” texture, which I happen to really like, but I am aware that not everybody feels the same. 🙂 So, I provided another recipe that I know has received great reviews!

Recipe #1:


3/4 c mashed banana (the browner the sweeter)
Just shy of 1/2 c oat flour
1/2 c shredded zuchini
1/8 c oats
1 Tbsp unsweetened vanilla almond milk
1/2 tsp vanilla extract
1 tsp cinnamon
The process:

  • Pre-heat your oven to 350 degrees ( I only have a toaster oven, but it works perfectly!)IMG_6964
  • Put all of your ingredients into a bowl and mix well, making sure banana is entirely mashed. IMG_6923
  • Grease a 6 count muffin tin with coconut oil and distribute muffin mix evenly.


  • Bake for 18-20+ minutes, and allow these babies to cool. They will look a little rough, and they do not rise! This was the time I realized…..I never bake at my house and don’t actually have a cooling rack! lol


    HERE is the recipe for you that want something a little bit more like a traditional muffin. 😀


    2 large eggs, lightly beaten
    1 cup mashed banana (about 2 medium bananas)
    1 Tbsp coconut oil
    1 ½ cups almond flour
    ¾ tsp baking soda
    1 dash sea salt
    ½ cup chopped apple (about ¾ medium apple)

    The process: 
    Preheat oven to 350. Combine eggs, banana, and coconut oil in medium bowl, mix well and set aside. Combine almond flour, baking soda, and salt in medium bowl, mix well. Add almond meal mixture to egg mixture, mix until blended. Add apple, and mix until blended. Divide batter evenly between nine muffin cups. Bake 16-18 minutes, or until golden brown and toothpick inserted into the center comes out cleanly.

    Transfer to rack and cool.



Vegetable soup.

Have a SOUPer day! Man, do I love Fall. The colors, the smells, the crisp cool air, oh and the delicious warm foods!!

This is one of my favorite go-to recipes. I cook up a huge batch at the beginning of the week and have a good healthy meal any time I need it! Just heat and eat! (But really, it’s even good cold!)

The veggies….here’s what I used this week. But use what you have and what you like.
1 medium onion
2 carrots
1 small-med zucchini
2 stalks celery
1/2 c acorn squash
1 c frozen chopped broccoli
1 c kale
1 med bell pepper
3 small tomatoes

The spices…
Curry, cumin, chili powder, garlic powder, fresh cracked pepper, and a little salt. ALL to your personal taste.

Heat up 2c water and your spices in a large soup pot, bring to a boil and add carrots, onion, and acorn squash. (or any of your harder vegetables) Boil until carrots start getting soft.

Add in zucchini, celery, and bell pepper. Cook just long enough for veggies to start softening.

Add in frozen broccoli, kale, and tomatoes. Cook until desired vegetable texture.

Serve. Eat. Enjoy.IMG_6676

5 Steps to Put Fear in it’s Place!

FEAR one of the single most debilitating emotions can be harmful in more ways than we can count. FEAR can keep us from moving beyond the norm and entering a truly fulfilling and inspiring life. FEAR can create self doubt and prevent us from feeling able to try. FEAR is an enemy.

I don’t know about you….but I think it’s time to kick fear to the curb! Below are 5 simple tips I think could help. Read up, implement what you learn, and let’s see your life change!!

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1. Start at the beginning.

Often our fear and hesitation comes when we think only of the end result. Perhaps we feel unable to reach that end point. Maybe we fear what happens if we do reach it. Or we could even fear changing our path thus creating an entirely different outcome.

Don’t focus on that end result. I am not saying that the end result isn’t important, but it can create a road block. So, know what you want to reach after all if you don’t know what your reaching for, you’ll never when you’ve grasped it BUT don’t let it consume you. Instead. focus on the ACTION steps needed to get you there.

2. Remember that small steps count too.

All of your actions steps don’t have to be huge, in fact the little tasks can greatly add to your feelings of success which can build increased motivation to continue! YES PLEASE!!

Every accomplishment no matter how small plays a critical role in achieving your goal, or vision, or master plan, or whatever you want to call it! And these small steps made over and over again create the environment needed for success!

3. Realize it’s not how you feel; it’s what you do.

You don’t have to be void of fear as you take these steps. But instead of letting that fear hold you back or make you feel unable to take action. You can most definitely make strides to achieve even with a racing heart, shaky hands, an anxious or maybe even doubtful mind, or shallow breaths.

It’s the carrying our of your steps that counts, NOT how you feel while taking them.

4. Feel the joy of taking action. 

There is an intense feeling of joy and accomplishment that occurs following your choice to take action and following through. Especially if you did so despite fear.

Use that feeling to your advantage, let it inspire you to continue. Use it at future times when you again feel fear welling up inside and want to give up. Let the joy lead you to continue making strides that lead you closer to what you want.

5. Know that action builds confidence.

Deciding to take action in overcoming fear can build confidence in your ability to try new things, rise above your doubts, handle mistakes—and learn from them, and work towards achieving a goal.

Action provides a great opportunity for much growth in many avenues of life far beyond our specific target area.

It is during our action phase that we are able to test our hypothesis about life and about ourselves and what we can do. It is from the action that we can confidence in ourselves and our abilities. It is from the action that we find out that we can gain from our mistakes, that our mistakes actually make us stronger…..IF we take action to learn from them.

What action can you take to overcome your fear today?


Find Your Fit. Make it fun. Make it happy. Make it everlasting. <3

Are you lacking the motivation to move? Does the mere thought of exercise make you cringe? When you think of fitness does the image of bulked up, sweaty, hollering men come to mind? Do your muscles ache at the idea of lifting weights or running?

Well, you wouldn’t be alone! But the good news, you could be thinking of exercise in all the wrong ways! We’ve long been conditioned to see exercise as a sort of punishment, when it’s truly a great reward! So throw out your current thoughts on exercise and fitness. It’s really not as bad as they say. Who knows, maybe you’ll even love it. 😉

Ditching the sometimes stressful thoughts associated with exercise (weight control, disease prevention, strength, endurance, flexibility, challenging the mind and body, confusion, trying new things, pain, etc…) can be a great way to encourage the creation of the long-term motivation to get and stay fit.
Research proves, that by finding workouts you ENJOY you are more likely to stick with ‘em!
Are you ready to kick your short-term motivation to the curb and set out to build the motivation you need to exercise and live healthy
for LIFE.
Don’t confine yourself to the gym: 
Your workout doesn’t have to take place in a gym or be lead by an in your face bootcamp instructor looming over you. Find what you love to do, and do that! Hiking, biking, swimming, dancing, running, playing with the kids…if it moves your body and livens your heart. That’s what we are looking for. There is equipment all around you! Benches, playground equipment, stairs, curbs, rocks, trees, the ground….get creative with what you do. Try new things and challenge yourself. Invite family and friends to join in. After all, life is better when spent with the ones you love! And why not work on your health together!
Fit movement into your “everyday” life:
You can fit more steps or heart raising active throughout your day without really interfering with your schedule! Take the long way to your destinations by choosing the route that will give you extra steps. Wait ‘actively’ by moving around during your kids sports practice, as you wait in line, while brushing your teeth, it all adds up! Get up to talk with co-workers or to deliver notes/mail/etc. rather than sending e-mails or calling. Take the stairs, ride your bike instead of drive, walk during your lunch break, set a timer at your workstation and try to get up and move at least once every hour. 

Treat fitness as the gift that it is:
Exercise should never feel like something you HAVE to do. Try to alter your mindset to see exercise as a way to take care of your body, to nourish your mind and soul, instead of a burden, and you’ll likely set yourself up to want to do it! The sense of accomplishment, rejuvenation, energy, and change that comes with exercise is truly a present you give to yourself. Thinking about exercise in such a way and doing activities that bring you joy, will give you an immediate reward AND long-term benefits too.

Set learning goals:
Rather than focus on a “performance” goal (losing 15 pounds, exercising 7 days a week, running a 8 min mile..) focus on on a “learning” goal (finding a way to stay consistent with workouts). Most of us tend to set performance goals associated with weight loss when we think exercise. When our goal is instead to learn, we are naturally curious and interested and will want to pay attention and rise above when challenges arise. This will help keep you invested for the long term as there will always be new things to learn. Will-power can tend to be lost when a performance goal is met.
Not sure where to start? Maybe try taking up rock climbing, road cycling, or sign up for a new class each week. unnamed

Focus on post-workout happiness:
Realize that your every day deci
sion to either work out or not is an emotional decision rather than a logical one. So those excuses you tell yourself (“I’m too tired! I’d rather sleep in!” “I’m sore.”, “I don’t have time.”) FORGET THEM! Focus instead on the future outcome of your choice. Just think how accomplished, successful, and energized you will feel after you complete your workout. THAT will help you to view exercise as an activity that make you feel good, and not as a chore.

HaVe FuN and Find Your Fit!!! 🙂

Your coach, your cheerleader, your friend,

Tessa ❤

Just BrEaThE……

You know what? Life is funny. Things happen, others don’t. Good, bad, or somewhere in between. We have little control over the unexpected. But don’t let the bad hold you down, don’t let it take your focus. Don’t let it rob you of your JOY.
Find yourself overwhelmed!? You’re human! Welcome to the club.
Next time your mind is over taken with fear, despair, anger, resentment, or any form of negativity, step back, close your eyes, and take 10 deep breaths.


Setting Goals

Day FoUr!! Good morning. It sure is chilly here in Eugene this a.m, and I’m geared up to head in to work, but first I posted your challenge for the day below. I absolutely love what I do. Helping people change their lives for the better- both in person and online. Helping them gain strengths they never knew they had, to try things they never imagined possible- This IS the reason I wake up in the morning. For my athletes. For my friends. For my family.

For the lives I am so privileged to be a part of!

In life, we have and will continue to deal with set backs, disappointments, and all things unexpected. You cannot always control what happens in your life, but you CAN control how you react. So, when things don’t go as planned, when the seas get rough….take a deep breath, look on the bright side, take note of what you learned, maybe shed a few tears or preferably share some laughs, then accept what you CAN’T change, and set out a plan to change the things you CAN.

Day FoUr is all about goal setting.

WARNING!!! This next part is long. DON’T get overwhelmed. If you’d like, copy and paste the information. Read through it as you have time and take it step by step.


Step 1: Create visions for your life
Before setting out on a mission to create individual goals, consider these main eight life categories: health, relationships, finance, career, personal/ spiritual development, recreation/play, environment, and service/contribution.

In each of these areas, before you create goals, create a vision. Write down what you believe in, what pulls you (your values) and what it is you want for your future. Creating a goal without a strong, compelling vision is often fruitless as because you really don’t have your WHY power to help you when things get tough.

Step 2: Take inventory of your life (think and reflect upon where you are now)
Once you’ve thought about and put down on paper what you want, you have to do a self check with yourself and see where you are NOW in relation to where you WANT to be.


Peer into each area of your life and write down the status of where you are. Be completely and entirely honest with yourself. If you’re in an unhappy relationship, write that down. If you don’t like your job….write it! If you spend too much time wasted on meaningless tasks…that’s something to keep note of! Being honest with yourself will help you make the necessary changes in order to move you toward the life you want to live. Do this for every area of your life.

Step 3: Create your overarching PLAN.
With each category written down, decide on one big, overarching plan to lead you toward your vision for that category.

For example, if your financial vision is to become financially free and be an example to your children, your corresponding, overarching plan could be to become debt free (and stay out of debt) and build wealth.

The vision is something that is a way of life; it’s your legacy. The overarching plan is the biggest goal you set to get there — it’s something that is attainable. After you set your overarching plan, you’ll then be able to set smaller goals that are measureable and attainable.

Step 4: Create measurable goals in writing with benchmarks
After you know what you want (vision), where you are (inventory), and your main plan of getting to where you want to go, you are ready to set goals. A goal is an achievable aim or target in the future.

One popular goal-setting strategy is the S.M.A.R.T. method

Goals should be:

Specific (not vague)
Measurable (detailed)
Attainable (achievable given where you are now)
Realistic (not impossible)
Timely (with a definite deadline)
This means that as you create a goal, it should be narrow, in writing, achievable, and have a deadline. Goals can be long-term goals (over one year) or short-term goals (less than one year). Goals can be created for all areas of life, or you can focus on one single area you most want to improve. Examples of long-term benchmarks are: 5 years out, 10 years out, and 20 years out. Short-term benchmarks for goals include anything less than 1 year, such as one week or 12 months.

Decide: What category(ies) do you want to create goals for? Just remember the more goals you have at a time, the harder it will be to channel your attention to follow through with them.

Write: Get it down on paper. what categories you want to create goals for (as little as one category up to all categories), and get to writing. Keep in mind that the more goals you have at one time, the harder it is to focus. Only you know where you stand, so choose goals that make the most sense to YOU and YOUR life. Use your inventories from above to determine where you should focus your energy.

Examples of two bad goals:
1. “Get on track financially this year.”
2. “Be more fit.”

Examples of two good goals:
1. Create monthly budgets the first of every month for the following month with my husband.
2. Get in at least 30 minutes of exercise 5 times each week.

In the bad set of examples, you can see how the goals are vague and do not have deadlines. In the good set of examples, the goals are specific and timely. Both of these goals are written down which is incredibly important, too.

Step 5: Get those goals down on your calendar!
Implement your goals by taking action. This may seem obvious, but I believe implementation and planning needs to be a separate step because it is the difference between success and failure.


For me, productivity and accomplishments are best achieved when my goals are concrete, and in writing on my calendar where I see them on the daily! (at least once) Without this, my success rate plummets.

It is really the little things that separate the successful from the unsuccessful. The successful are willing to do things the unsuccessful aren’t. Just think….what’s simple to do is just as simple NOT to do. So, don’t put off the little things just because in the moment they don’t seem to make a difference. They will. Over time.

Whatever calendar/planner that you use, put your goals down as deadlines. Then, put a weekly “ goals check-in” somewhere on the page too. Your deadlines will keep you on track and focused. Your weekly check-ins will help you to make changes and plan accordingly as you get closer to your deadline.

Maybe for you this means that each week you put in your calendar on Sunday at 9am “work on goals”. Do what works for you and your own life. The key is to PLAN it. If you neglect checking-in with yourself, you won’t give yourself the opportunity to make needed changes.

For example, if you plan to train for a marathon and put deadlines on your calendar but then you find yourself injured and unable to train two weeks into training. You cannot keep those same mini goals, you have to make changes according to your new circumstance.

Step 5: The 4 R’s — Reward, Reflect, Revise, and Repeat
Yes, you are going to need to make changes. As much as you try to control your life, there is only so much you can do. There will always be circumstances that are out of your control. There will also be changes in life that may lead you to change what you want….and that’s okay! Sure, you may think you know what you want in 5 years, you may end up being way off. But that is no reason to put off setting goals and aiming to reach them.

Enter the 4 R’s.

First, reward yourself after accomplishing any goal. We really are creatures of positive reinforcement and you’ll have more success if you reward yourself.

Second, reflect on your progress and think about the journey as time passes. Without reflection it will be hard for you to learn and grow.

Third, revise your visions, plans, and goals over time. As you change, so should your goals. Revision can take place during your check-ins so that you keep moving forward in the direction you want as things change.

Finally, repeat the process by continuing to make and write down new goals as time goes on.


A Final Note!
Remember: The meaningful progress you make by creating and achieving your goals will leave you happier and with fewer regrets. A life without direction is a life wasted.

Live life goal-oriented. Live life positively. Live life positively goal-oriented.