4 Simple Steps to Get Unstuck

4 Simple Steps to Get Unstuck


#1 Inquire Within

First, Acknowledge that you are feeling stuck. You can sit in silence or write it out, whichever you prefer. I like to use both. Meditation helps me feel into my body and allow things to arise when I am unclear. I use journaling when I know there is a lot going on in my mind. Seeing the words on paper can help me unpack and navigate things in a skillful manner. 

What is the stuckness trying to show or teach me?

#2 Make an Agreement

Write out an agreement to yourself to joyfully explore your stuckness and commit to whatever’s necessary to get unstuck. It could look something like this:

I am grateful for where I am currently. I know there is value here. I am in complete control of my destiny. I am stuck for a reason and I am fully committed to exploring this stuckness with a playful curiosity. I am committed to listening to the answers that come through as I explore this stuckness. I am fully committed to taking any action necessary to get myself unstuck. 

SIGNED: Whitney Sause 6/20/22

#3 Move Your Body

One of our built-in programs is the fight or flight response. Back in the caveman days, when something threatening happened, our ancestors were forced to fight for their lives or run for their lives. Now, we live in an age where we can sit on our couch and scroll through social media- seeing a hundred things in one minute that stimulate our fight or flight response. But rather than running or fighting it out we just sit there.

Our bodies REQUIRE movement. Emotions are energy in motion. They want to move through you. It’s okay if you don’t feel like it. DO IT ANYWAY. Rather than dreading it, think of how amazing you will feel afterward. 

Moving your body in a way that makes you feel strong and challenged is one of the easiest ways to get that stuck energy moving. 

I love boxing, yoga, dancing, and random combinations of things that feel challenging, yet good. Like: squats, bicycle crunches, jump rope, planks, push-ups, V-ups, etc. 

#4 Talk to A Professional

Our culture (for whatever reason) has NOT made it socially acceptable to ask for help. ALTHOUGH, it is becoming more and more acceptable which is definitely something to celebrate!

Coming from a militant father and enlisting in the military, asking for help felt weak and unacceptable. Over time, I have learned that asking for help is one of the most courageous things that you can do. It is absolutely necessary.

Hyper independence is a trauma response. We are all interdependent on each other. Look around you. The clothes you are wearing, the device you are using to read this, everything around you was likely created by another human. Furthermore- this whole planet was created by something other than you.

Notice when you are feeling stuck and you call the friend who is going to offer you the advice that you want to hear. 

Why are you calling them if you already know what you want to hear? Why not just do the thing you want to do?

Asking friends and family for advice can be a dangerous game. Your friends don’t have the full picture of what your life is like. They haven’t walked in your shoes. In addition, they might have some unconscious ‘steak in the game’. They might give you the advice that leads you in the direction that is most beneficial to them. 

A trained coach can help you to go deep within yourself and clear the weeds around the answer that has been within you the whole time. Professionals can provide an unbiased, confidential space for you to get on the track you want to be on.

If you need help getting unstuck, I can help! Schedule a consultation today and let’s get you on the path you want to be on.

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11 Benefits of Meditating

11 Benefits of Meditating

You have heard of meditation before, but you aren't sure what it is so you don't think that it is for you. You might think that you could never do it, you aren't cut out for it. For all of the years that you have been alive, your mind has been running wild. Like any...

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Becoming Your Higher Self: 4 Things to Know

4 Things to Remember When Stepping Into a Higher Version of Yourself

Spiritual Wellness Resources

To the woman who is ready to step into her highest self but not sure where to start,


We could agree that our parents were “supposed to” teach us the basics of how to care for ourselves, but the reality is: our parents did the best they could. Fortunately for us, that is all we needed. We can take it from here. 


We are adults now and WE have the power and permission to start stepping into our highest self. By taking the time to read this blog, I can tell that you are one of the many individuals that are truly ready to start taking inspired action and discovering the life of peace and equanimity that you are destined for. You are not reading this by mistake. 


You have everything that you need to shift into the highest version of yourself RIGHT NOW.


Some Important things to keep in mind when you are making these positive lifestyle changes;


#1 Don’t Be Afraid To Change Your Mind


Just because you change your mind does not make you a hypocrite.


“Do the best you can until you know better. Then when you know better, do better.”

-Maya Angelou


We must be flexible like the trees bending in the storms. We must not cling to any one thing. It is important to keep an open mind because there is no one truth. We are divine beings. Our purpose on this planet is to learn and grow.


Do not be afraid of changing your mind when you gain new information or insight. Be wary of people who judge you for changing your mind.


#2 Your Happiness Matters Most

I believe that each individual soul on this planet should be focused on making sure their basic needs are being met. When we invest time in making sure that all of our personal needs are being met, we are one step closer to complete flow state.


Our first obligation to ourselves and our loved ones should be to make sure that we are in a healthy mental, physical, and spiritual state so that we can show up as the divine powerful goddesses that we are.


We are loving and nurturing by nature. This is a gift that you have. Enhance your gift by focusing on the things that give you joy.


#3 We Are All Fully Supported


No matter what situations you have ever been in, you have always had exactly what you needed. The same goes for all humans. We have each intentionally chosen to incarnate at this time to experience human life. Our gift from the universe for choosing this experience is that we are always supported. 


You do not need to be afraid of exiting someone elses life because they will not have anyone else. We are only responsible for our own actions. It is codependency when someone is not open to being supported by others beside you. If you are staying in someone’s life because you believe that they will not survive without you, you are also acting codependantly. 


You are fully supported by the universe to do whatever it is that your heart has been nagging you to do. Seriously, do the thing.


#4 Breathe


When you begin to worry about yourself or someone else not having enough, stop and take a deep breath. If you are worrying, it is because you are not in the present moment.


We can have anxiety about things from the past which we cannot change, and we can stress about things that have yet to happen, but when we are in the present moment, there is nothing to worry about.


Use the breath to come back to the present moment every time.


Trust that you deserve EVERYTHING that you desire. Breathe in peace and joy, and breathe out negativity and self-doubt.


We exist in this time and space so that we can learn and evolve. You are on the right path. Stay curious and trust your intuition.

If you are struggling to stay in the present moment please check out my free guided meditation 

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11 Benefits of Meditating

11 Benefits of Meditating

You have heard of meditation before, but you aren't sure what it is so you don't think that it is for you. You might think that you could never do it, you aren't cut out for it. For all of the years that you have been alive, your mind has been running wild. Like any...

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11 Benefits of Meditating

You have heard of meditation before, but you aren’t sure what it is so you don’t think that it is for you. You might think that you could never do it, you aren’t cut out for it. For all of the years that you have been alive, your mind has been running wild. Like any other muscle, your mind needs to be trained. Sitting is a practice that takes much discipline. Similar to going to the gym, or changing your diet- meditation is a new habit that will take time to adjust to. With practice, meditation becomes easier.  Here are some of the benefits that I have personally experienced from my daily sitting practice.

What is Meditation?

Meditation is a practice of cultivating stillness. You sit with the intention of listening to whatever arises for you. Meditation is about training the mind gently. This practice is NOT about stopping all of your thoughts. When each thought arises, you can simply observe it, and release it without creating any drama or story around the thought.

You might think “I need to go to the grocery store.” That thought inspires you to think of what store you will go to, what time you will go, and ten other things that need to be added to the list. Rather than getting upset that you had these thoughts, you can enjoy a laugh when you notice that your brain was thinking again, and gently release the thoughts.


If I miss one day of sitting, I notice myself getting anxious and rushing through life. The purpose of this life is to enjoy each moment. Meditation allows you to be calm and present in each moment with peace.


Silence allows issues and thoughts to arise. When you sit, you are giving yourself the opportunity to resolve any conflict that you are having. When we pull the weeds from the root out of the garden in our psyche, we are cleansing our minds deeply to access inner-peace. When you begin to face all of the problems you have been running from, you find a deep sense of mental calmness and composure.

Wise-decision making

Sitting in silence gives you time to process everything that you are consuming. When you take time to connect with yourself, and source- You will have a clearer mind. You will react less based on your emotion. The decisions that you make will reflect this healthy habit.

Better Sleep

When the monkey-mind runs wild, it can challenge your peaceful sleeping patterns. Cultivating silence intentionally will allow you to manage your thoughts better so that you are not up all night with regrets and worries. You can have a clear mind that is disciplined, rather than running wild.

Deeper Connections

Having a daily sitting practice will help you to be more present with your loved ones. When you are able to give your full attention, your relationships become healthier. You are able to listen and connect deeply with the people in your life. This leads to positive connections and peaceful conversations.

More Creative

We are constantly bombarded with new things to consume. This can be problematic when you are overwhelmed or comparing your life to other people’s. Your meditation practice will give you space for original, fresh, new ideas to enter.

Mindful Eating

It is easy to scarf down a basket of fried southwest chicken rolls when you are not thinking about how harmful the grease is for your body or how poorly the chickens were treated. This might be challenging for some individuals. It is hard work to start noticing everything that you are consuming. A lot will change. This can be a difficult transition, but the benefits of mindful eating will literally add years to your life. Meditation gives you the time to consider your choices.


To open space for the resolution and release of problems, you create space for joy and happiness.

Tame the Monkey Mind

Buddhism refers to the untamed mind as “the monkey mind”. If you don’t ever administer discipline, the voice in your mind will seem like it is running the show. That voice is not you. You are the consciousness that is observing the thoughts. You will always have thoughts, but with a daily meditation practice, the thoughts will not run as wild. A thought will arise, and you will acknowledge and release it.

Heightened Intuition

We all have superpowers. We all have the ability to communicate telepathically with others at a distance. We also can communicate with dead people and animals. After a 75-hour meditation retreat, my mother and I could feel the presence of each other. That is our natural state. When you train your mind, you will begin to feel and sense things clearly. You will be able to read other people’s emotions.

Resolved anxiety

Anxiety comes from worrying about something that has already occurred or something that has yet to occur. When you are in the present moment, observing each breath, you are unable to worry about things that are not happening at the moment. (more on anxiety)

The recommended time to meditate is at least 20-minutes per day, and if you don’t have time to meditate for 20-minutes, you should meditate for an hour.

Your brain has likely been running the show for a while and will resist this new practice. Take charge! My life coach holds me accountable. I would be happy to be the coach to hold you accountable, but it is up to you to make the decision to be healthy and honor your commitments.

Thank you for sharing this blog so that your friends and family can also reap the benefits!

11 Simple Ways To Raise Your Vibrational Frequency

We all have days where we feel like we are on top of the world, and other days, we feel like the world is on top of us. What do frequency and vibrations have to do with this? Everything that we are experiencing in this human form is light and energy. The energy is vibrating at different frequencies. When you are at a high vibration, you will feel things like joy, happiness, inner-peace, excitement, and motivation.

At other times, when you are vibrating low, you may feel things such as anger, resistance, resentment, frustration, and pain. Everything seems to feel good when you are vibrating at a high-level frequency.

These simple steps can help you to raise your frequency and feel more grounded and peaceful.


Retreating into silence allows the opportunity for profound insights to arise. Spend time each day sitting on your pillow with an intention. There are many different kinds of meditation. I personally recommend sitting in silence. Allow time for thoughts to arise.

Meditation is not about not having thoughts. This practice is about letting go. If thoughts arise, simply notice that you are the observer of the thoughts, and gently release them. (That’s right, you are not your thoughts… You are the consciousness that is observing the thoughts)

Connect with nature

Have you ever seen a flower that was stressed or a frog that was depressed? Nature is peaceful, serene, and loving. The ground supports you and the trees assist you. When you are outside, you don’t have walls confining you or your imagination.

Sit next to a tree and notice yourself feeling grounded. You can even imagine that there are roots growing out of you, connecting you deeper into the Earth. Using a deep ‘spirit breath’, imagine the roots growing deeper when you inhale, and light coming from the top of your head, reaching the sun or moon as you exhale.

Check your surroundings

Who and what are you surrounding yourself with? What is your intuition telling you about your relationships? It is easy to lose track of your mission when you are around people that are vibrating at a lower frequency than you are.

You are here for a divine purpose. You don’t have to give up on people in your life, but certainly, ask yourself what they are doing there. Respect yourself by managing the people and things that you are spending your time on.


Take the time to write. Use writing as an outlet. I keep a gratitude journal, where I document at least three things every day that I am grateful for. Practicing gratitude can help us tremendously. When we don’t actively notice the things that we are grateful for, our brain takes over and tends to fill our thoughts with things that aren’t helpful.

I keep a separate “brain dump” journal, where I put the pen to paper and allow free flow. I don’t worry about my handwriting, grammar, or the order of my writing. I just get everything that is on my mind, out. This helps me to unload the things I want to get off of my chest without bothering others with my drama.

I also keep an intention journal, where I write my intention for each day in the morning. This really helps me to stay on track and complete the things that I want to accomplish. Today, my intention is- “Embody the deepest level of presence available to me.”

Use Positive Affirmations

Your brain is an organ just like any other in your body, but for some reason, we label this voice in our minds as “me”. When your stomach begins speaking to you, you do not consider it to be you. You know that it is your stomach.

We have to control what our brain is doing. Using meditation is one way to train the mind. Another practice is filling the mind with positivity. When there is empty space, the mind creates whatever it wants. In Buddhism, this is referred to as “Monkey brain”. When we fill this space with positive affirmations, there is no space for negativity.

When you practice these affirmations, you are rewiring your brain to think positively and remove the negative conditioning.

Ask Your Friends

Ask your friends for a frequency check. You can rate your frequency on a level from 1-10. 1, being demonic and acting out of hate. 10, being radically conscious and fully present with a deep level of compassion. Don’t be afraid of what your friends might have to say. If they are true friends, they will kindly let you know the truth.

If you are ranging from 1-4, you may want to separate yourself from your current situation and follow these steps to raise your vibrations.

Use Music

It is important to be mindful of the music you are listening to. Harsh, negative music can drastically lower your frequency, causing you to feel sad or angry. Classical music is great for relaxing.

Solfeggio frequencies are musical tones that have sacred healing power. These can quickly help you align your energy. The different tones are used for a range of healing. Try 528 HZ, the “love frequency”.

Be Mindful

Each breath is a blessing. One day, you will not have this breath or body. Be fully present in each moment that you are experiencing. Take the time to notice the sensations in your amazing body and enjoy the fact that you have a body and self-awareness. (We are the only beings that have this)

Be mindful of what you are consuming. Watching things like violent or sad movies will lower your frequency. The news will definitely lower your vibrations. Consume things that make you feel good. By being fully present in each moment, and listening to your body, you can help maintain a high frequency.

Practice Acts of Kindness

Each of us is on this earth with a divine purpose. My unpopular opinion is that we are all here to serve and assist each other. By practicing acts of kindness, you not only raise your frequency, but you are exerting positivity into the universe and assisting others in raising their frequency as well.

Do something kind for someone else. Maybe you help an elder with groceries or offer to listen to a friend. Do this with no expectations. Don’t even expect a thank you. Also, keep this victory to yourself. Silent victories feel amazing.

Get Your Blood Pumping

Physical health is an extremely important aspect of your overall health. Nothing boosts your energy like working up a sweat and getting that blood flowing. Spend a minimum of 30-minutes per day intentionally moving that incredible body that you have. This will also help your sleeping patterns so that you are functioning better throughout your day.

Claim Responsibility

You have the ability to control your response. Response-ability. Decide exactly who it is that you want to be, and start acting like it. Take responsibility for the actions that you take. Claiming responsibility is noble and mature. Own your shit.

Claim responsibility by hiring a coach that can help you to see areas that you haven’t noticed need work and hold you accountable. Hiring a coach is an investment that shows the universe that you are ready to take action, and take the necessary steps to improve yourself. “You don’t know what you don’t know”.

Check out my 12-week Goddess Heart Healing Program for powerful support and empowerment in a group coaching setting with 8 other women to learn how to passionately love your life.

If you are interested in private coaching/healing sessions, check out my 12-week 1:1 coaching program for the fast track to observing where you can heal and grow to become your highest self.

BONUS: what causes your vibrational frequency to lower?

  • Electromagnetic frequencies (phone, wifi, microwave)
  • Aggressive music
  • Violent movies
  • Alcohol & drugs
  • Worrying about the future
  • Living in the past
  • Poor diet
  • Negative self-talk
  • Talking about others
  • Messy space

Ascension Symptoms 2019

Ascending is rising or increasing to a higher level. Could there possibly be symptoms to you waking up? I recall feeling drained when I was experiencing my awakening, however, I do not think that your ascension or awakening is the cause of your symptoms.

Ascending is an amazing, wonderful, and powerful experience.

We are all capable of ascending to our highest self. (Which is actually no-self; I will be addressing this in an upcoming blog!) Some of the effects you might be experiencing

Feeling Tired

Are you experiencing sleeping problems? Tossing and turning at night? Are you are feeling drained during times of the day when you normally would not be? Letting go of old familiar routines and situations can be both frightening and exhausting.

It is possible that you are exhausted because you are identifying/noticing the resistance in your life that you did not see before. This will not last forever. So much positive energy is coming your way!


In a room full of people do you feel like you are all alone? Are you distancing yourself from normal social activities that you used to enjoy? Are you becoming uninterested in some of your existing relationships (or all)?During your ascension, you may start distancing yourself from others because you notice that they are not on the same path that you desire to be on.

You are beginning to realize what is important to you, and if others values don’t align, you might be wondering where they fit in your life. I encourage you to embrace this loneliness. When you take the time to get a clear idea of your ideal self, you grant yourself the life you desire, which includes the friends that you have wanted all your life.

You may not even know what kind of friends you truly want. Take this time to figure that out.

Expanded Curiosity

Something amazing within you must have been awakened for you to be reading a blog like this! It is likely that you are interested in:

  • Having new experiences that seem more healthy
  • Looking for material to read
  • Searching for activities that you truly enjoy
  • Taking the time to try new things in order to discover what you love rather than being stuck in the same old routine

Trust your intuition! If a new opportunity arises, adopt the “what do I have to lose?” attitude.

Since I began living my life with that type of attitude, I have had more INCREDIBLE experiences than I could have ever imagined. (I will be sharing some of these life-changing experiences in my podcast- The Healing Sause Podcast!)

These are just a few signs that you are growing, adapting, ascending, and evolving. The most important thing to remember is to have fun along the journey. If you are not having fun, what is it all for? You are only as limited as you want to be. Continue seeking truth, and wisdom & equanimity will follow.

If you need help setting and reaching your goals through this time, a life coach might be perfect for you! I specialize in ascension. I am here to help you understand and navigate your awakening.

Schedule a free consultation with me today! I am ready, are you?

11 Ways to Feel More Confident

Dress your personal best.

This doesn’t mean that you need to spend a bunch of money on clothes and accessories to impress people. This means; dress to the best of your ability. Wear something that says

“I respect myself, and so will you.”

Dress to impress as often as possible, because it makes you feel good about yourself! Wake up in the morning and start your day by putting on something that makes you feel like the BOSS that you are! You never know who you might meet! In other words, always be prepared to make a great first impression.

If you are on a budget, I recommend Ross, Marshalls, or Arizona Trading Company.

Get a hobby.

Life is short. You don’t have time to waste worrying about the things you did wrong. Find something fun that you love to do, and do it! By finding a hobby that you truly enjoy, you will feel better about yourself because you are trying new things and doing activities that you enjoy. Your brain will naturally react to the positivity in your life and bring you more pleasant things. Thus, making life more enjoyable and leaving you with less time to spend on negative thoughts that don’t serve you. All that you have in this life is your happiness.

If you are unsure of where to start, I recommend checking out KC Crew. They are a wonderful organization that has many different leagues such as; Volleyball, softball, karaoke, and more! I also recommend the Meetup app for local groups that you might be interested in.

Get yo hair did, girl.

Nothing feels more exhilarating than a brand new hair doo! Whether you are chopping 12” off as I did, or just getting a blowout, you will feel as fresh as a spring chicken afterward! Try something new and sassy. When you are finished, go show off! Go walk around your local shopping center and do some window shopping. New hair, who dis!?

I got my hair done by Amy at Tease Premier Salon in Westport. She did a wonderful job!


Don’t make any excuses. You know, just as well as I do, how good you feel after you get your blood flowing and work up a sweat. As you sweat, imagine that it is all of the toxins and negative energy that you have absorbed since the last time you really moved your body. It is all melting away after just one sweat! Really give yourself something to be proud of! There are a ton of fun activities that you could perform that would improve your mental and physical wellbeing. I love to hike with my dog, play volleyball, and go for a swim! You might also check out RoKc as a fun alternative to get moving!

Dance your heart out.

Turn on a song that you enjoy and get moving! It doesn’t matter how you move your body or what sounds you make. Close your eyes and feel the music. Allow your body to move to the rhythm of this song that you are listening to. Dance freely and let your body to be soft and feminine. Flow with the sounds.

Embrace your body and the ability to flow the way that you want it to because that is a miracle!

Write yourself a list of things that you are grateful for.

It is easy to fall into the spiral of negative thoughts. It starts with one minor incident and the next thing you know- you have a whole crazy, made-up story about something that MIGHT happen. This is a good way to give yourself anxiety. So, instead- you can redirect your attention to things that are going well for you. Make a list of all of the things you are learning about, things that you are thankful for, things that you have learned, positive affirmations, and anything that makes you feel good!

I have an affirmation & intention journal that I write in every morning and an “information download” journal that I write in at night. When writing in the “information download” style, I do not stop myself to worry about handwriting or grammar. This technique inspires me to simply allow whatever it is to flow out of me naturally.

Stop trying to please other people.

Pardon my french, but who the fun cares what they think? Are you a good person? Are you staying true to yourself? Why does their opinion matter? Seriously, think about this for a second. The only thing that matters is the way that it makes you feel, and YOU have control over that.

Like my girl, Brooke Castillo says “You can be the juiciest peach on the tree, and there is always going to be someone that doesn’t like peaches”. AND THAT’S FINE! Move forward with your life knowing that there are people that already love, and believe in you and your dreams. There are countless women searching and reaching out to find each other. Women looking to build each other up to our highest selves. Surround yourself with people that support you no-matter-what because with an empowering tribe, success will feel easy.

Help someone else.

Generosity, or as it is referred by in Buddhism- Dana, “the practice of cultivating generosity” is truly my favorite way to generate new positive energy. I am most vibrant when I am helping others. It is so easy to do, and you will feel amazing about yourself afterward. Do something for someone with NO EXPECTATIONS. This can be difficult. When I say “no expectations” I mean- Do not even expect a “thank you”. Just give with the pure intention of giving freely. You can do small random acts of kindness like helping an elder with their grocery’s, volunteering at a local community project, anonymously leave an affirmation on someone’s car, or something a little more time consuming like mentoring a young adult that needs a positive influence in their life.

If you are looking a place to volunteer check these out:

Youth Volunteer Corp, Habitat for Humanity, Meals on wheels, Veterans Community Project, or Bikers for babies.

Embrace the Divine Feminine within.

YOU ARE A GODDESS. Sometimes us goddesses get busy and forget to show our body loving kindness. So here is your reminder! Pamper yourself! Set some time aside in your busy day to intentionally do something relaxing. I highly recommend beginning a daily meditation practice if you have not already. You might also want to go get a massage, a pedi, or maybe just take a nap!

Taking a shaman’s bath is a great way to relax and nurture your body. By doing this, are soaking your body with the intention of feeling more healthy and confident while also pulling out toxins! I invite you to really focus on the intention that you are setting in your bath time. Do whatever feels good for you! Wink, wink!

Let the past go.

What are you holding on to that is causing discomfort and resistance for you? Obviously, it is affecting you because you have made it this far in my post. Is it really worth holding on to?

I am not suggesting that you approve of whatever event that occurred that has wounded you. I am simply suggesting that you accept that it has happened, and it is over. You are free to move forward from it. Allow your wounds to start becoming cool scars.

I do not believe that confrontation will solve anything because you might agitate the situation and still never get the answer or feeling that you are seeking.

A great exercise to practice If you are holding on to a feeling from an event in the past is writing a letter. You can write a letter to whoever hurt you, or to yourself. When you are finished, safely burn the letter. You will then be completely free from any attachment that you have to that memory or pain. You will be free to move forward with your life and stop being a victim. You can start to take control of your life and watch your confidence skyrocket!

Ask for help.

Don’t allow your ego or fear prevent you from asking for help if you need it. Sometimes we need a second brain to help us sort things out. Some of the most successful people in the world have coaches! I would consider Tony Robbins to be successful, and even he has a coach!

Most coaches offer a free consultation to see if you would be a good fit for each other. You can find a coach for just about anything nowadays. I highly recommend checking out at least three coaches before committing to one. As a coach, my personal mission is to help my clients feel more confident, energized, healthy, balanced, and peaceful.

Set up a free consultation to see if I would be the perfect coach for you!