Transformation
To me, transformation is a fundamental shift within. It’s when a person begins to take full responsibility for their experiences—physically, emotionally, spiritually. It’s the moment life shifts from “Why is this happening to me?” to “This is happening for me.”
Welcome to Inside Out!
Together, we’ll explore how what happens within (thoughts, feelings, food, emotions) shapes your outer world, and how the outer world (nutrition, exercise, relationships) reflects back.
Each issue weaves science and soul — wellness practices, reflection, and community — to guide you toward balance and peace.
Each issue offers:
Soul → Reflections to guide you inward
Science → Simple, evidence-based wellness tools
Nourishment → Recipes & supplements for everyday vitality
Community → Ways to gather, grow, and feel supported
Take a moment, curl up, and check out the new newsletter and format and let me know what you think! I can’t wait to hear back from you -
All my best -
Craving your Community?
An Invitation
I have 6 spots left for the Women’s Wellness Retreat—a space designed for exactly this kind of growth.
For some, it’s the beginning of a journey toward responsibility, self-trust, and transformation. For others, it’s a continuation of deep, ongoing work.
Many women return year after year because starting the year this way lays the foundation for exponential growth—physically, emotionally, and spiritually.
They go home living with less judgment, blame, and defensiveness… and more love, curiosity, connection, and joy.
Together, we grow.
If you want to join, register by October 15 to secure your spot and begin this gentle, transformative work with us.
Upcoming
1:1 Coaching Tune-Up Sessions (90 min) - email me for a time slot
New Webinar! Understanding ADHD from a Parenting Perspective w. Sara Fabricant Sign Up Here
Retreat VIP Immersion : accepting applications
Soul:
Transformation
I just returned from 29029 Aspen, and to be honest, I’ve lost track of how many 29029 events I’ve been part of — as both a participant and a coach. I’ve been at most of them since 2018, and over those years, I’ve witnessed hundreds of people move through extraordinary transformation.
When you see the highlight videos from 29029—or from any event or retreat—you see the dark moments and the celebrations. You see the stunning views, the supportive community, the tears, and the triumphs. You hear the stories of “transformation”: of pushing through something hard, doing more than you thought possible, and finding connection in the process.
It’s inspiring. And often, it’s what draws people to say yes to experiences like these—the promise of becoming someone different on the other side.
But what you don’t see in those videos is the real work—the months and years of inner growth, training experiences and reflections that make desirable change possible.
To me, transformation is a fundamental shift within. It’s when a person begins to take full responsibility for their experiences—physically, emotionally, spiritually. It’s the moment life shifts from “Why is this happening to me?” to “This is happening for me.”
Transformation is:
Taking ownership of your story.
Learning to pause and respond, rather than react.
Deepening authentic, supportive relationships both internally and externally
Knowing yourself—and choosing what truly lights your soul, instead of proving your worth through outwardly achievement.
This weekend, I saw this play out again and again on the mountain. When a snowstorm rolled in and participants shivered for hours longing for warmth… when the altitude made breathing feel impossible… when fatigue hit and self-doubt crept in…
It wasn’t the discomfort that broke people down—it was the story they attached to it:
“I’m not fit enough.”
“I didn’t train enough.”
“I’m not good enough.”
The comparison, the judgment, the disappointment—all of it comes from those old, limiting beliefs.
My role out there is to help people see those stories for what they are. Because it’s not the climb that stops us—it’s the narrative we’re carrying. When we release those stories, we create space to rise.
Several of my clients were on the mountain this weekend. Many have earned multiple red hats (the mark of finishing 29029). But this finish felt different. They knew it. I knew it.
It wasn’t only about reaching the top—it was about the quiet shift within.
They finished with new ways of believing in themselves, new lenses through which to see success, and gentler, truer ways of showing up for themselves and others. They felt the lightness that comes when the old stories fall away—replaced by reverence, self-respect, and deep appreciation for the journey itself.
That kind of transformation doesn’t happen in a weekend. It unfolds over time—with support, reflection, and a willingness to stay curious about what’s on the other side.
Science:
It’s Menopause Awareness Month
Menopause: Mindset, Brain, and Thriving Through the Transition
Menopause is a shift — not a decline. How we experience it isn’t just biological; it’s mental too.
Mindset Matters: Research shows that viewing menopause as natural and empowering often leads to fewer hot flashes, better sleep, and greater emotional ease. Negative expectations can intensify symptoms.
Your Brain Feels It Too: Drops in estrogen affect the hippocampus and prefrontal cortex, sometimes causing “brain fog” or mild memory lapses. Lower hormone levels can also influence mood, making stress, irritability, or anxiety more noticeable — and can disrupt sleep, further impacting focus and emotional balance.
The Good News: Your brain is resilient. Neuroplasticity allows it to adapt. Lifestyle choices like exercise, mental challenges, social connection, and stress management all support cognition, mood, and overall brain health.
Takeaway: With the right mindset, lifestyle, and self-care, menopause can become a period of growth, energy, and renewed vitality.
Next Step: Want to ease and enhance your transition? Reach out and let’s talk.
Nourishment
Comfort Soup for Body & Soul
Fall, my favorite time of year!! The slow cooker is a great way to keep healthy meals available and ready to eat.
One I’m making this week: Slow Cooker Chicken & Squash Soup.
Click here for downloadable Slow Cooker Packet.
Supplement Highlight: Vitamin D
As the sun moves further away from us and is less direct, many individuals need to supplement Vitamin D. This is the one I use and often recommend.
Vitamin D3 Pro Vitamin D3 Pro softgels provide clinically useful amounts of vitamin D3 and vitamin K (in the form of K1). Vitamins D and K are essential for optimal bone and arterial health and for maintaining the immune system in proper balance.*
Upcoming Webinar
Tuesday October 28th at 12:00 PM PT
Understanding ADHD from a Parenting Perspective w. Sara Fabricant Learning impacts and positive tools for success in the household.
Register by Oct 15 for a Special Gift
5th Annual Women’s Wellness Retreat
The Year of the Feminine.
Civana Wellness Resort & Spa
February 4–8, 2026
*Spots are filling quickly—reserve yours before we close the circle.
Join us for the 5th Annual Women’s Wellness Retreat: The Year of the Feminine.
This is your invitation to explore what feminine energy truly is—and to honor it, nutritionally, emotionally, and sexually.
We’ll reconnect with the female body not as a project to manage, but as something sacred to nourish, trust, and celebrate. Together, we’ll learn to nourish ourselves on every level—with presence, compassion, and curiosity. You’ll awaken your creativity, your sensuality, and your inner power. You’ll remember who you are beneath the roles and responsibilities.
For four transformational days, you’ll be held, guided, and inspired by myself, Bekah Vandenberg, and Colleen Rue in a space designed for deep connection, laughter, and renewal.
If you’re feeling the pull, trust it—your Year of the Feminine begins now.