Wellness Wednesdays 5 Ways to save your Mood During Finals!

Wellness for You!

I am right in the middle of finals and I feel myself not doing well with handling my mood. I just took my Chemistry Final. and What I prepared for it?

I felt burnt out and negative. I feel prepared on the concepts but I don’t have the confidence. I have been studying very hard and I just feel tired. I tried to review everything before the exam and get in a good head space, but I had a frustrating day yesterday. I went to the tutoring center and I had a terrible experience. Right before the exam. I was trying to work through all the homework I was struggling with, then I had a bad experience with a tudor. He was extremely condescending and it really crushed my confidence. I don’t know if it’s from being tired or burnt out but I scheduled my final for tuesday afternoon and monday night I couldn’t sleep. I was so nervous. I tried to prepare by planning my day. I teach Pilates at a senior center on Tuesdays and Thursdays, and I felt good after teaching, the class was receptive to a new flow I tried and it’s good kara because my only goal is to help people feel good in their bodies. I went to campus after teaching and went straight to the library and started working on my page to use during the exam, then I went to the open lab for my anatomy class to review the forearm muscles before my final Thursday. But I couldn’t focus so I decided to go to tutoring center and bang out as many practice problems as I could. But then that experience in the tutoring center was so awful. I had a question from the homework. The question was “If 28.0% of a sample of gallium-66 decays in 4.46 hours, what is the half-life of this isotope (in hours)?” I couldn’t conceptualize how to start this problem because they usually give you the half life. I showed this problem to a tutor and he just started writing something out and went to hand me the answer, and I said that I wanted to see how you got to the answer, so I could solve it myself and I asked why he was writing that and he looked at me rolled his eyes and was like “ THIS IS CALLED ALGEBRA” and I was really taken a back. seriously? Everything is math, obviously, I am trying to understand how I answer this type of question, so I asked him to please not be condescending. And he got up and said something like “oh honey, maybe math is too hard for you” . I was very upset and i started crying. I still didn’t understand the problem and I was insulted for asking. I felt really defeated. I have done numerous half life problems in calculus, I just didn’t know what to do when they dont give you half life to start. After googling and asking for help from peers, I eventually found the answer. It’s 9.41 hours. But that whole interaction shook my confidence and wasted almost an hour. So I went into this exam pretty upset. I understand I am a young woman, but regardless of what I look like, I shouldn’t be treated with disrespect at my community college. He was so unnecessarily rude to me, there is no reason to treat me like an idiot, especially at the CNM tutoring center!! I wish I could say that this was the first time something like this has happened to me at CNM. It feels like people don’t want women in STEM and it is so frustrating. But for the material I felt ready to at least start solving anytype of problem I was asked. I went back through what I struggled with from the previous exams and realized I need to spend more time with Acid Base Equilibrium.

Anyway I wanted to share with you the ways that you can get in a better mood during finals.

First: Prioritize sleep!

Sleep is essential for maintaining good health and well-being, both physically and mentally. When we don’t get enough sleep, our mood is easily affected, which can lead to increased stress and anxiety. Getting enough sleep each night ensures that we wake up feeling refreshed and ready to tackle the day ahead. In addition to improving our mood, adequate sleep also helps our bodies repair themselves and can improve our overall health in the long run.

Sleep is important for maintaining good health, but it also plays a crucial role in academic success. As finals approach, it can be tempting to stay up late studying or cramming for exams, but sacrificing sleep is not worth the potential consequences. Research has shown that students who get enough sleep before an exam perform better than those who do not. So, if you want to improve your grades, it’s important to make sure you’re getting enough sleep, especially during finals week.

Second Tip: Create a habit you associate with success!

Nerves can get the best of you and make you not very fun to be around. elevate your mood with grounding exercises that calm you down and ground you. Give yourself rituals. Your favorite coffee/drink from star bucks? A pep talk in the mirror? Give yourself a ritual and tell yourself every time you do it, you do well. There is a big component in getting good grades that includes BELIEVING you can do a good job and get a good grade. Often you hear people say, oh I just need a C. But shoot for that A, don’t doubt yourself! Starting each day with a positive mindset is essential to achieving success. One way to do this is by giving yourself a ritual – it could be as simple as making your favorite cup of coffee or reciting a pep talk in front of the mirror. In addition, it’s important to believe in yourself and your abilities. By incorporating these practices into your daily routine, you can improve your chances of achieving your goals, including academic success.

Third Tip: Drink enough water!

Drinking enough water is important for our overall health and well-being. Our bodies are made up of about 60% water, and staying hydrated helps to regulate body temperature, transport nutrients and oxygen, and remove waste. In fact, even mild dehydration can cause headaches, fatigue, and difficulty concentrating. That’s why it’s crucial to make a conscious effort to drink enough water throughout the day, whether it’s through plain water, herbal tea, or even some fruits and vegetables that have high water content.

Fourth Tip: Get the good snacks!

Have plenty to Eat! It is important to feed your brain when you study.

The breakfast should also be reasonably high carbohydrate, given that glucose (from carbohydrates) is the main fuel used by the brain. This could include foods such as breakfast cereals, toast and porridge. However, you may also want to think about adding in some protein as it helps us to feel fuller for longer.

If you are hungry you won’t have a great mood, this one is a super easy fix. It is like those eat a snickers commercials. Sometimes I just really need an oreo.

Fifth Tip: Get some Exercise

Working out can help your mind function, it can also get out some of those nerves so you preform better, Exercise will also boost your mood! If you are feeling anxious, try more strength or cardio, sometimes raising your heart rate can really help.


Take care of yourself, finals season can be really difficult, but you got this. Try not to be too hard on yourself.

Remind yourself:

Continuing my studies has been a challenging journey, but I feel like I have finally reached a point where I can comprehend the material better. This exam, in particular, did not feel as daunting as the previous ones, and I am confident in the knowledge I have gained so far. Despite the extensive topics covered, I now have a better understanding of the subject as a whole, which is evident in my exam results. I clearly identified the areas where I lacked knowledge and made a conscious effort to improve on them.

What are your tips for keeping a good mood during finals? Anything you think I should add to this list?

Wellness Wednesdays

Recently I have been trying to down size. Downsize friendships, downside stuff, downsize spending, downsize social media use, downsize everything that doesn’t serve my mental health.

I have been struggling with my mental Health every since I can remeber. I have felt crazy, been told im crazy, diagnosed, misdignosed ect. I have been through quite a bit of trauama. I spent much of my 20s trying to pretent like I never had trauma. And trying to prevent it, made me have LOTS of it. I was really lost.

Honestly I have always been lost. Like there is something fundamentally wrong with me. I don’t think or feel the way that I am supposed to. It has caused a lot of pain and turmoil in my life. But, I have also learned a lot about myself and how to cope with these feelings over the years. I have always felt lost. Like somethings not right with me. I don’t think the way I am supposed to.

I have been working on getting better, though. I’ve started therapy, and although it’s been a roller coaster, it’s been helpful. I’ve also been reading and researching more about mental health to better understand my own struggles. One thing I’ve learned is that there is no “right” way to think or feel. I have been working on getting better and learning more about myself. It’s taken a lot of time and effort, but I’ve started to make progress. I’ve been through therapists, tried several with many different approaches. Like with most jobs, it has to be a good fit. I have been opening up about my struggles. I’ve also been practicing self-care and incorporating more positive habits into my daily routine.

I am feeling the most ok I have ever felt lately, and it’s an incredible feeling. It has taken a lot of hard work and self-reflection to get to this point, but I’m grateful for the progress I’ve made. I know that mental health is not a linear journey, and there will be ups and downs along the way, but right now, I’m enjoying this moment of calm. I’ve learned that it’s important to celebrate even the small victories, and this is definitely one of them.

I wanted to start a blog to share things I have learned about mental health and my personal journey. Writing has always been a therapeutic outlet for me, and I believe that by sharing my experiences, I can help others who may be going through similar struggles. Through this blog, I hope to create a safe and supportive community where we can all share our stories and learn from each other. Mental health is such an important topic, and it’s time to end the stigma surrounding it.

Taking care of our physical health is crucial for our mental wellbeing. Exercise has been proven to release endorphins, which help to reduce stress and anxiety. Additionally, getting enough sleep and eating a balanced diet can greatly impact our mood and energy levels throughout the day. By incorporating positive habits into our daily routine, such as going for a walk or preparing a healthy meal, we are not only prioritizing our physical health but also improving our mental state.

I wanted to start a blog to share things I have learned about mental health and self-care. Through my own journey, I’ve discovered so many helpful tools and insights that have made a big difference in my life. I hope that by sharing my experiences and resources, I can help others who may be struggling with similar challenges. It’s important to me to create a safe and inclusive space where everyone is welcome to share their own stories and insights as well.

Spring Into Fitness Challenge!

Hello and Welcome to our Spring into Fitness Challenge!

For the next Four weeks we are going to get into great shape,

Welcome to this FREE Fitness Challenge!

Rules for the challenge:

  1. Try to eat whole foods. Opt to cook whenever possible, avoid getting take out. Follow the 80/20 rule, where you are mindful about what you eat, but you also allow yourself to enjoy and live.
  2. Follow the weekly challenges:
    • Week One: drink a gallon of water every day
    • Week Two: 1 min Plank Every Day
    • Week Three: 50 squats every day
    • Week Four: 20 lunges every day
  3. Do the youtube workouts every day
    • Plan outline: 
      • Monday – arm strength
      • Tuesday – Pilates 
      • Wednesday – leg strength workout
      • Thursday – Pilates
      • Friday – flexibility training
    • Weekend – walking challenge
  4. On the weekend participate in the walking challenge, Walk 20 minutes or more each day, see how many steps you can get over the weekend, go for a walk, a hike, or a run…
  5. Participate in the Journal Challenge and journal with me for the next4 weeks!
  6. Check in with me, here and on youtube!

And you could Win a Black Cat Tarot Deck!


Spring is the perfect time to reset. We should be assessing our goals year round, but this is a great time to check in on where your plans are currently sitting. Are you happy with your life? I believe mental health and physical health are so closely linked. To often I meet people with such distorted views about their body and their appearance. Often we are so harsh and negative about ourselves.

One way to earn back our respect for ourselves is with exercise. Simple doing the difficult act of getting uncomfortable. That is truly what movement can be summed up as, its simply a practice of getting uncomfortable over and over again. I don’t believe exercise has to hurt or that you have to get supper sweaty. I have seen how Pilates can transform someone’s body and I want to help show you how much more you can love and a feel good in your body.

This 4 week challenge is everything you need to change your mindset. These workouts will be fun, there won’t be any need for endless cardio and restrictive dieting! We are going to Eat Clean.

Follow along Now!

4 Week Fitness Jumpstart!

Are you interested in getting into better shape?

Have you been wanting to start exercising but don’t know where to start?

Are you too busy to go to the gym and to eat healthy?

Lucky for you I am a personal trainer and I have put together a FREE get healthy in 4 weeks with me!

Fill out this form and I will send you everything you need to get started FOR FREE!



Intro Workout:

Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps

1. Jump Rope (60 seconds)

2. Weighted Squat Twist 

3. Mountain Climber

4. Back Extension

5. Jump Squat

6. Heel Tap Leg Lift

7. Frogger Pushup

8. Super Starfish

9. 1 Leg Hip Thrust (right)

10. 1 Leg Hip Thrust (left)

11. High Knees

Repeat 1-3X


Why You Should Try an online course!

I have created a library of amazing virtual fitness and mindset courses and the number one question people ask me is how do I know if I am ready.

The thing about a good virtual course is you don’t have to be ready. I literally walk you through the steps and give you the tools so that you can start down a path towards a better mindset, a healthier body and give you actual tools to develop the habits you want.

Reasons you should start an online fitness course

  1. You want direction and a plan

Often there is so much information out there, actually boiling it down to what is the useful info and what isn’t is the key to success. You cannot do everything and the task of sifting through information can be exhausting. That is why I have done that for you.  You don’t have to question if things will be effective or spend time putting together a plan. All my courses have a plan with check boxes and easy to follow step by steps.

  1. You want change but you are busy

 Virtual course breaks it all down for you so you don’t have to waste any time you can get straight to the point. 

  1. You get support through the process

You are not alone! Mindset can be overwhelming to change, that is why I am here! I am along with you for the journey so you can ask questions and get the guidance you need while things feel tough

  1. Because you are worth it

Signing up for a course you are investing in yourself and investing in your improvement! You are saying YES to yourself in the most ultimate way. My virtual courses allow you a way to grow and question self assumptions and really start to live your best life. 

Why does it feel scary to start something new?

Often we are fearful of failing, of looking stupid, of getting judgment from others. But guess what? We are going to get that anyway!

Or maybe we are scared of the success, if I get 1000 followers on YouTube, that many people will engage with me and what if they don;t like me?! Success can feel intimidating.

So we don’t start new things and we get stuck in our ways and unhappy with where we are at.

Growth requires change and it often requires trying new things.

Ready to invest in yourself with one of my comprehensive fitness courses?!

Have you been tired of the negativity? Do you feel like you need to shred some garbage from your life? I have the perfect 6 week course for you! It is called Winter shred and we spend 6 weeks, shredding all the BS from your life! From making a plan to journaling through your triggers, to spending some time organizing and cleaning your layer of reality. This course is perfect for renewing your sense of self and setting you up to have an awesome life! Start now!


Are you ready to make to 2023 your year? Are you ready to commit to yourself and creating amazing habits? I am launching my NEW YEAR, NEW YOU 90 day challenge! If you are ready to take control of your life. For the next 90 days, commit to a little bit of movement, journaling and focusing on yourself and creating a life you love. This program isn’t just fitness its a whole mindset shift! If you’re ready to commit to yourself Click here:


Totally new to fitness? Try this 21 Jump start that is EVERYTHING I give to new clients. All the info you need from how much to workout, to what the heck is a macro!? If you are on a budge but would like to start down a path towards fitness safely check out my 21 day plan, its EVERYTHING I give new clients, it has a workout plan, as well as PDFs filled with useful information, lots of fun printables to get you organized and 3 DETAILED lectures on getting into fitness, and living a more active lifestyle.

Get it here 


You deserve a body that you feel good in.

You shouldn’t have to worry about pain or pulling your shoulder out.

Movement can be hard to find because of fear, disinterest and laziness.

I get it, motivation is hard to find most days.

But thats why you hire a personal trainer.

You make a commitment to yourself, most of my clients I see 2 or 3 times a week and for that half hour, or that hour. I am their motivation.

I design workouts to make your body feel good.

It’s not about pushing and doing the hardest workout.

It’s about connecting and moving with your body.

And you can do this at home with no equipment, just a screen and me.

Look I get it, there are a lot of BAD personal trainers out there.

I am not a newbie or someone desperate for clients. I genuinely want to help YOU feel good.

But if your not ready to start, keep scrolling.

If you are ready but you don’t know how to start, lets try one session.

Even if you have had bad experiences with trainers before, I want you to know I am different.

I am like a brainy carebear.

I pride myself in providing valuable and knowledgeable fitness information.

I want you to FEEL good in your body, not chase fad diets. This isn’t quick results.

This is manifesting lifelong changes that promote your HEALTH, and make you LIVE LONGER.

It’s literally proved with science. Movement is health.

Health is complicated and it looks different on everyone.

I am not a NO PAIN NO GAIN trainer. Actually if a movement hurts you, we aren’t going to do that movement.

I want to show you how to move in your current range of motion in a safe way.

That doesn’t mean I am not going to push you. Make you stronger and push your limits.

We can crush all your goals this year.

Every body is different. Yours is so unique, you don’t need some cookie cutter workout copy and pasted off the internet.

You need a workout designed for how YOU move.

This is where I come in.

I am going to create exercises for your to sleep better, feel better and have more energy.

Whether your fear is from past injury, a bad gym experience or just fear.

Don’t worry the care bear is here.

I can help.

If I don’t know something I find out, I have read hundreds of published scientific journal articles in Physical therapy and movement to make sure I have the best most up to date information for my clients.

Want a virtual personal trainer that cares about you?

This is your sign to start.

Limited time I have 3 spots open! Want to become my client? Apply now!


How to Balance your Chakras!

To keep chakras balanced, it’s important to create alignment in both your physical and mental state. Breathing exercises and relaxation meditation can help you reach this alignment. A yoga pose for a corresponding chakra can also open and balance it.

I have been really gettin into Chakras lately! They have been super fun to learn about. Follow my Youtibe series to see more

Root Chakra

  • In Balance: Balance in the first chakra allows you to feel grounded and confident.
  • Too Much: Excess energy in this chakra leads to greed and cockiness.
  • Not Enough: Low energy in this chakra can leave you feeling unhinged or disconnected from your job, family, and true self.

Solar Plexus Chakra

  • In Balance: Balance in the second chakra allows you to feel comfortable in your own skin and accepting of your emotions. It also allows for creative expression of self.
  • Too Much: When the sacral chakra is overenergized, you may look past your faults and become hyperfocused on pleasure. It can lead to excessive indulging and co-dependence.
  • Not Enough: Low energy can lead to creative blocks, feeling unloved, and emotional roller coasters.

Heart Chakra

  • In Balance: When energy flows freely, you will experience compassion, love, and acceptance.
  • Too Much: If you are experiencing jealousy or feeling clingy, you may have too much heart energy.
  • Not Enough: Signs that your heart chakra may be blocked or low in energy include feeling shy or lonely, or experiencing an inability to forgive.

Throat Chakra

  • In Balance: When the throat chakra is in balance, you feel authentic and are a confident conversationalist and good listener.
  • Too Much: If you know the expression “all choked up” then you understand what too much throat chakra energy might feel like—an emotional overload. It is also associated with manipulative behavior, arrogance, and being too talkative.
  • Not Enough: When the throat energy is low, there can be a tendency to feel shy or reticent or to act in a passive-aggressive way.

Third-Eye Chakra

  • In Balance: Ajna means “beyond wisdom,” and in balance you experience expanded imagination, clairvoyance, synchronicity, and intuition.
  • Too Much: When the third eye chakra is overactive, the mind races. You can feel that buzzy energy of over-caffeination or sleeplessness. It can be difficult to concentrate or stay on task.
  • Not Enough: Low or blocked Ajna energy impedes your ability to remember and concentrate. Processing speed slows and you may be prone to procrastination and indecision.

Crown Chakra

  • In Balance: In balance, this chakra maintains your self-awareness, wisdom, and connection to the inner compass that guides you to your highest self.
  • Too Much: Signs of too much crown energy include materialism and rigid self-identity.
  • Not Enough: Low crown energy leads to depression, a sense of disconnection from life, and a lack of compassion.

Wellness Wednesday – PODCAST UPDATE

Hey Guys, it’s Thea here….

Have you been listening to my podcast?


If you have been following us, you know we have been releasing an episode every other week since February 2022. But we haven’t released an episode since the end of October.

And I am to blame for this.

I dropped the ball and I am sorry.

I started back at school and I have had a lot going on.

And as Amy told me when I asked her if we could record another episode, I haven’t been practicing what we preach on the podcast.

I haven’t been managing my time.

I haven’t been nice to myself with my thoughts.

I haven’t been a reliable friend or business partner to Amy,

I can personally go into all these reasons and excuses why I haven’t, but would that change anything? I let you guys down and I am here humbly asking for an apology.

This year has been a roller coaster. I started going back to school and its been much harder than I anticipated. I did a Bikini competition, I went to Europe for the first time, I had a lot of “tests” at home.

School for me, is my safe space. It is fun to learn new things. I am a good student.

But it’s been different this time.

I got a masters degree and my ego though that this would be EASY.

This hasn’t been easy.

First, It feels like my brain is slower, in my 30s its taking me longer to learn new things. I don’t just “get it” like I did the first time through school. Also I have never really taken STEM classes and now taking a full course load of Science classes I have been STRUGGLING,

People empathize with me, tell me about what study tactics worked for them in school. They tell me how there kids are doing in there freshman classes, and I know this is trying to connect with me, but to me it feels hollow. Almost insulting. Everyone seems to know how I could study better, like my study tactics are the issues and not just me. So I have refined my studied and focused almost exclusively on doing well in this thing that I don’t seem to be very good at. To say this has been humbling is an understatement.

I went to college already. I took a lot of hard classes, I got good grades, I got bad grades. I slacked off and I crammed. I got a hard degree, I had crazy deadlines. I wrote at 250 page thesis and got IRB approval. I did this already. I did the DAMN thing already.

I am a grown adult who is very “smart and educated” going back to school for entry level science classes at a community college. And it has felt like every class I get my ass handed to me. I almost feel dumber than when I started. I have spent entire weekends focused on school and have BOMBED quizes. I have spent HOURS at tutoring and still failed exams.

Comparing where I am now with other peoples educational journey often only feels like a slant brag, other people telling me how smart they are or how they have already done what I have done. Or how if only I knew what they knew I would be doing better. It feels patronizing and honestly its turned me off to most of my relationships.

Including my relationship with Amy. Not necessarily because of anything Amy has done or said, I know when she tells ma bout her grad school she’s coming from a place of love and wanting to share. But I would be lying if I didn’t share that I felt similar feelings, like I am a kid going to college the first time and I need advice.

It hurts my ego because, here I am struggling in entry level classes at a community college, and I feel STUPID. I know that this material is difficult for anyone, etc. My partner constantly reassures me that all learning as good and that it will get better. But I feel so dumb. and I feel even dumber every test, quiz or exam. I have never studied this hard in my life and I get 74%. It is SO fucking humbling.

I almost don’t feel “good enough” to even say I have gone to college before.

So here I have been, metaphorically being kicked on my ass and getting back up and doing it again over and over. I haven’t been my “happy self” I haven’t been seeing my personal training clients, I haven’t been exercising, I haven’t been making art.

I have been studying and isolating myself.

And I am not doing great in school, I worked my ass off for all these B’s I am about to get. and I am starting to feel proud of myself. But I have dropped all the other balls I have been juggling.

I haven’t been seeing my clients so my income has slowed. I am so broke. I feel like a poor college student for real. and it sucks. So even if I wanted a social life, I can’t even afford to do anything with my friends.

I haven’t been working out and I have found my temper is shorter. Things piss me off so much quicker. Exercise is my outlet for anxiety and depression and not exercising means I am just letting these feelings fester and take over me.

I haven’t been making any art. When I don’t make art it makes me feel unfulfilled. It makes me feel empty.

So here I am realizing it’s finals week and I want me life back, and I have inadvertently burned all these bridges because my fucking ego.

Why would Amy even want to hear from me, I am not my usual sunshine, I ama depressed ball of anxiety that feels awful. I don’t even want to text her how are you because I am afraid shell ask me how I am doing. I am not doing ok.

Why would Amy even want to hang out with me, I don’t have a car so she has to pick me up.

I feel like a huge failure and I was feeling so Low.

I called Amy and asked if she’s record a new episode of the podcast and she told me, “Thea I love you but you’ve been really fair-weather the last couple months”

She called me out on my bullshit.

And I really needed it. First it was nice to hear how much she loves me, but it’s also nice that she feels comfortable enough with me to say, before we record another episode we need to talk about this authentically, over 1000 new listeners of our podcast come to us asking for authenticity and giving them anything less would feel wrong.

Things won’t always be perfect. Life is not about destinations, focusing on ” I’ll be happy when I am done with school” means I am going to spend years unhappy. I have to learn to be in this process and take care of myself .

I am going to relisten to every episode and try to relearn these lessons with you guys.

So we are going to record our next episode about steps to do when you’re like me and have fallen off the bandwagon.

Never hold yourself to perfection, but hold yourself to trying to change those patterns you don’t like and those patterns that cause harm.

School is just going to get harder and I am trying to become a doctor, I need to better manage my time and better manage my ego and not push away those relationships that I need.

So I hold myself to these standards and I want you to hold me accountable. I would never ask you to do something I wouldn’t do myself.

Sometimes all you need is a friend to call you and remind you that you are loved.

Catch up on our podcast here:


and I promise we will back soon!

Never Miss a Monday – Introducing my Brand New Course! Winter Shred!

Winter Shred is a 6 week challenge that will literally change how you think.

Are you tired of starting fitness challenges and never finishing them?

Are you tired of your same old habits and patterns.

What if I gave you the TOOLS right now, to step by step address the hard stuff and start to change your life for REAL.

The Winter Shred is about finding movement, but it also about that mental component. Every week I give you worksheets to work through the stuff.

Yes you will have to ask yourself hard questions.

Yes you will have to address patterns that are no longer working for you.

But you will have support through out the challenge, encouraging growth, encouraging change. Where you can really focus on getting to know yourself and REWIRING your brain to manifest the life of your dreams.

Enroll NOW


Here is an outline of the course

This Course Includes:

6 Week – Winter Shred Course – Shed the bad, make room for the good!

Week One: Where are you now?

  • Baseline Assessment – What do you want more of, what do you need to change
  • What captures the most of your energy? PDF
  • Exercise One – Be Present:
  • Exercise Two –  Breaking down your Time
  • Workout Pilates For Anxiety
  • Workout: Feel Good Pilates
  • Workout: Fat Burning Pilates

Week Two: Identifying where you need change.

Week Three: Assessing your current environment

  • A Clean House
  • Cleaning printables – calendar,
  • 31 Day cleaning Challenge
  • Exercise Three: How to self Sooth
  • Workout: Winter Shred 1
  • Workout:  flexibility Hips

Week Four: Where do you want to be?

  • Goal Setting Workbook
  • Exercise Four: Set your Goals up for success
  • Workout: Winter Shred 2
  • Workout: Splits
  • Workout: Weights 1

Week Five: Implementing Change

  • How to deal with the piles you are avoiding
  • Exercise Five: Breath Exercises – getting into what we avoid
  • Workout: Winter Shred 3
  • Workout: Mermaid and hip flexors
  • Workout: Weights 2

Week Six: Learning the lessons to carry new patterns forward

  • Forgiving yourself and Letting Go
  • Exercise Six: Finding Forgiveness
  • Exercise Seven Creating a habit to let go
  • Exercise Eight: Shred Inventory
  • Workout: Winter Shred Bonus
  • Workout: Weights 3
  • Workout: Flexibility Challenge

Enroll NOW


36 Days to love yourself through movement

I designed a virtual course that’s part exercise program, part self help guide.

Every day features a workout and a journal prompt.

My journal prompts are intense.

What do you think about combining journaling and exercise?

Check out my virtual challenge on teachable!
This is literally a virtual course on Loving yourself!

Check out the course HERE:


This course gives you the tools to finally take control of your life, by learning to love yourself. Not all at once but every day diving a little deeper with a different journal topic and moving your body in a different way. You have the power to change cycles in your life and finally create the life you want. This course breaks it up for you.

Our limitations are in our heads – they are not fact.

Consult a doctor or a healthcare provider before starting an exercise program. Listen to your body. Stop if you feel sharp pain. 

Try to move your body if you can. 


Happy Monday my beautiful friends….


I have a new challenge launching this week!

21 days is still up and available. But that challenge is like: I have always wanted to work with a personal trainer but I don’t want to commit.

The 36 days to love yourself challenge is when you’re READY to commit to yourself!!

This challenge is 36 days, every day i1s a little bit of movement and a journal entry. This challenge will literally change your life!


I designed this challenge because I am so sick of people telling me how adverse to fitness they are because the toxic industry. Yes the industry is toxic, but you know what movement is vital to your health.

The reason health is this weaponized profit machine is because there is truth that exercise will make you healthier.

And a healthy body looks good. Its an evolutionary thing! But a healthy body isn’t super skinny, a healthy body isn’t lean and shredded. A healthy body feels good and is functional. 

A healthy body is free of pain and ready to move. In reality it doesn’t matter what a healthy body actually looks like. It doesn’t matter if healthy is 20 extra pounds, or whatever, but what does after is how YOU feel in your body. And thats why I wanted to make a challenge that focuses on the most important aspect of fitness we are not talking about. 

YOUR MENTAL HEALTH. How you feel about yourself is a bigger indicator about your health that what some number on the scale says.

You can find self love

Check out the course HERE:


with practice you can get better at self love
You do have time for movement, let me show you!

am now accepting new client requests for January!

Want to workout, but you don’t know where to start?

Does going to the gym feel like a chore?

Do you want to increase your mobility, flexibility and strength?

Booking a package with me means you’re investing in your health and future. I know we are all busy and you never have enough time, but I promise working out is going to FEEL good. You’ll get MORE energy and you will feel good.

Fill out a form HERE:


Check out my Online Courses: fitness-by-thea.teachable.com