LFM #25 - Jeni on Morning Rituals, Music, and Different Perspectives

I’m so fortunate to know the many people I do. I’ve been alive for 31 years thus far; and life has a way of surprising me with the perfect people at the perfect time. Jeni is one such delightful person. While we’ve known each other several years (she’s my father-in-law’s cousin), we don’t often get the chance to spend much time together, living in different states. After a last-minute invite to another cousin’s home, we got together and listening to her stories, I let her know I’d love to feature her routine and inspiration on the blog. She sent me the following letter back; and while I normally interview women for the blog, and write the stories in that way, her letter was so beautiful I just wanted to share it, straight. Enjoy: 

It is 3 a.m. All is dark. The soft acoustic prelude to “Stairway to Heaven” begins to play on my iPhone. My first cognitive inhalation is filled with the rich aroma of coffee brewing. I gently rise, slowly reaching my arms to the heavens and whisper a “thank you” for another day.

About 10 years ago, my husband and I started this morning ritual: we would sit in front of the fireplace, in silent meditation, and prepare our thoughts for the day ahead. The soft flickering of the flames, the delicious smell and taste of coffee, the sound of birds singing, and the light touch of the love of my life next to me, all fills my heart with gratitude.

We have a light meal to rev up our metabolism and then head for the gym. Our mind, body and spirit are in balance, and we are prepared for whatever the day brings us.

I was introduced to yoga eight years ago, when we moved to Salt Lake City. I wish I had known about it years ago when I was regularly singing; there are so many benefits of yoga! It increases the blood flow throughout the body; it lowers stress levels and blood pressure; it helps with balance; it regulates the thyroid and it also helps with memory recall. Presently, my morning workouts incorporate 40 minutes of cardio, 20 minutes of light weights, focusing on one body part per day and then following with some yoga poses that help with flexibility. 

Music inspires me to get things accomplished. Meditational music inspires me to pray for others, myself, and give honor to my God. Classical music inspires me to read. Give me some upbeat sounds, and I can deep clean my home in one hour!

My grandchildren inspire me to be childlike and play. My yoga practice has taught me to live in the moment and has given me flexibility to be able to get down on the floor and see the world the way they see it.

 My children inspire me to look at life with a different perspective. I am amazed at what I am learning from their bright minds. We are not just parent to child anymore, but rather friend to friend.

My adoring and handsome husband inspires me to be the best I can be for myself, which allows me to be the best for him and others that come across my path. We are celebrating 36 years together. I do not take this for granted.

Who would’ve thought a small town Midwestern girl would go off to college with a full scholarship in vocal performance in the Blue  Ridge Mountains of Virginia; meet the love of her life; marry; bare three beautiful children; migrate to Montgomery Alabama, and enjoy the sands of the Gulf for 20 years, and for the past eight years, live in Salt Lake City, Utah; hiking the Wasatch Mountains? Not me; and yet I am that girl!

 I’m not sure why some of us choose a positive outlook on life, and others do not, but I am thankful that my mind tends to seek the good. Maybe it is because I am “the baby” of the family and everyone protected me and did everything for me. Maybe, it is because my father was always whistling while he worked and always had a spring to his step. All I know is, my family and my faith were and are the most valuable security to this unstable, yet beautiful world I am living in.

I was very shy as a little girl. I did not want attention drawn to me. Our family moved approximately every three years, which meant that I was perpetually “the new girl” in my class. I was also the preacher’s kid and to top it off, I am a redhead! I had to make a choice to either become withdrawn or come out of my shell and make friends. What a wonderful lesson I took in and practiced all of my life. I am so blessed to have dear friends spread throughout the nation.

In the last two years, my husband and I have downsized from a four bedroom, 3,000 square-foot house  to a two-bedroom apartment in downtown Salt Lake City. I think because I have moved around so much in my life, I’ve become comfortable with change. We have had so much fun walking to different coffee shops and going to the farmers’ market every Saturday morning. It is a wonderful experience for us.

I’m not sure what the next chapter in my life will be, but there is a song I used to sing with words that are very special to me. I hope to live by the following words:

“This day is fragile, soon it will end, 

and once it has vanished, it will not come again. 

So let us love, with a love pure and strong, 

before this day is gone. 

This day is fleeting, when it slips away, 

not all our money can buy back this day. 

So let us pray, that we might be a friend,

 before this day is spent. 

This day we’re given is golden.

 Let us show love.

 This day is ours for one moment. 

Let us sow love. 

This day is frail, it will pass by.

So before it’s too late to recapture the time,

let us share love, 

let us share God, 

before this day is gone.” 

The light that is within me honors the light that is within you.

Have a blessed day,


And there you have it. I feel more at ease with my morning just reading through it, don’t you? You can connect with Jeni on Facebook.  

I am thankful that my mind tends to seek the good... All I know is, my family and my faith were and are the most valuable security to this unstable, yet beautiful world I am living in.
— Jeni Westervelt

LFM #23 - Savannah on Language, Travel, and Making Her Bed

I’m so thrilled to share Savannah’s story, because she and I met because we have the same day job, just on different project teams. Savannah is a corporate content writer for Dot Foods, like me—and we’re both continually intrigued to hear how differently we approach writing and yet how much we both love so many of the same things (like coffee, always coffee). Working in tandem with Savannah has been the best, and I’m so fortunate to know her. 

Savannah is a writer living in Minneapolis, a year out from graduating Bradley University, where she majored in advertising and Spanish. 


 “I have to make my bed every morning to feel like I’ve started my day off on the right foot,” Savannah says. “As a child, my parents were always frustrated that my bed wasn’t made… it was always a mess. But during my senior year of college, I’d read somewhere that making your bed reduced anxiety… a clean, neat and tidy space to go to at the end of the day really makes the difference.” 

Every morning, after making her bed, Savannah will try to get up with enough time to relax and get ready before hopping online for work. “It depends on the day, but I do always try and get up with ample time… when I was at Bradley, I had three roommates and realized the only time I could be alone and have quiet would be if I was up earlier than everyone else. Now, I live back home, and it’s the same situation. In college, I made that conscious choice—what are simple, little things I can do to make every day easier? Getting up earlier was one of these things.” Her ideal mornings involve at least 30 minutes to sit with coffee and a book. Savannah is an extrovert but noticed how depleted she’d feel without any solitude during the day. “I love being with people, but I realized I was always ‘on.’ A lot of it stems from my belief in promoting positive mental health,” Savannah says. “I have anxiety, and starting my day in the right direction is so therapeutic… I worked at Target corporate before getting my new position, and I would have a 40-minute commute. I got into the habit of getting to work before everyone else, listening to podcasts on the bus… I’m such a routine person. So even though I work from home now, I still know that I need that time.”  

Her favorite podcasts? “I’m such a financial geek,” she laughs. “I love all that stuff. I really think women should be financially independent, and have that confidence in themselves.” She loves the So Money podcast, the Latte Factor podcast… and I also really love Ashley Graham’s Pretty Big Deal podcast, as well as Getting Curious with Jonathan Van Ness and the Skimm’d from the Couch podcast… It’s nice to have someone telling you the things in your ear versus reading them, especially with the financial advice.” 

Savannah does love to read, though. “Right now, I’m reading Jojo Moyes’ ‘After You.’ I also just finished ‘I’m Judging You,’ which is literally hilarious… that woman is so savage, I realized I was texting my boyfriend all these lines from the book.” She’s reading “What Happened” by Hillary Clinton next; she says she banned herself from going to the library over the winter, when she realized she’d check out too many books, more than she could possibly read within the checkout window. “I do like to peruse, though, and will pick it up in the library if it looks good,” she says.


Savannah danced ballet as a child and recently started taking adult ballet classes. “I love them so much,” she says. If Savannah has time of a morning, she’ll meditate or do yoga. “I love the Simple Habit meditation app,” she says. “You can pick on-the-go meditations for what you’re doing at the time… I like that they’re tailored, and you can even do five-minute ones.” 

She also loves to walk outside now that it’s nicer out in Minneapolis. “Being in nature, seeing the sun… it’s all so wonderful.” 


Savannah knew she wanted to major in advertising. “My mom was in advertising, as a media planner, so that sparked that interest,” she says. And originally, she had planned to focus on graphic design. “The graphic design would have made it a bachelor of science with more math and science… and in high school, I was always interested in Spanish class, but more the travel aspect than the language aspect… my teacher had so many amazing stories about travel and I realized, majoring in Spanish would give me the excuse to travel abroad.” 

 Savannah spent a semester in Madrid, Spain, and says it has impacted how she views the world. “It was absolutely life-changing… they view life as such as a gift there, and they work so they can live, instead of living to work… I’m a very goal-oriented person, which I can’t fully take away, but I definitely have more of an appreciation for the unknowns of life and the flow of things I can’t control.” She still talks to her host family, two years later. “We had such a great connection… every day was super surreal, and sometimes it still feels like a crazy dream… the little apartments in the city; I’m 5’ 11” and would be sleeping in a twin bed and would accidentally kick the radiator,” she laughs.

Savannah says living in Madrid, living in the Spanish language, for months at a time, helped her appreciation of language flourish. “Living, speaking Spanish, every day, helped me with my communication… it helped me with my English as well, opening my eyes to differences and similarities.” An advertising professor encouraged her to consider copywriting as she discovered how much she enjoyed that side of the degree. “And even the other day, I had to translate an ad into Spanish at work… I realize every day, how much of an impact Madrid had on me. I definitely value experiences.” 

You can follow Savannah on Instagram and on her blog, Sav(v)y Endeavors. 

I made that conscious choice—what are simple, little things I can do to make every day easier? Getting up earlier was one of these things.
— Savannah Riese

LFM #22 - Taylor on Moving with Purpose, Motivation, and Morning Light

You know when you find a friend who just has that special spark about them that makes you want to bask in their presence? Taylor is that friend. Taylor and I met because of our shared love for barre—I actually subbed for several of her classes before ever meeting her in person—and she’s such an inspirational force I’m so glad to know. 

Taylor is a health coach, barre instructor, and events coordinator—spreading love and positivity wherever she goes. 

“The first thing I do, every morning, is open the shades and let the light in,” Taylor says. “I’ve always been a morning person, and generally wake up very motivated and energized,” she says. “When I was first starting to intentionally wake up earlier, I’d have all these notes on my alarms to motivate me and remind myself of what I need to do first thing… it’s totally a habit now.” 

A thread throughout everything Taylor does during the day is music. “With almost everything I do, I have music playing. It’s in my morning routine, on my drive, while I’m working, and I love making playlists for barre class. Music is like my therapy. It motivates me and helps my work flow.” Taylor’s current favorites are folk pop and electronic chill music (“I can’t do anything that has an aggressive vibe,” she laughs)—Some of her favorites are John Mayer, Dead & Company, Jack Johnson, and Maggie Rogers. “I set a goal at the beginning of this year to see as much live music as possible in 2019,” she shares. “We have a few concerts planned for this summer already!”

Taylor wakes up early around 5:30 and spends the first hour of her morning working on her coaching business; whether it be checking in with challenges or other coaches on her team, creating content for that day, or planning out future challenge groups. “I’m an ESFJ on the Myers-Briggs scale, so I definitely function off of other people’s energy and love connecting with others… I thrive around positive, uplifting people, and I hope to be that for others as well.” After her power hour working on her business, she’ll move on to her workout. “Right now, I’m doing Transform 20 which is a 20-minute HIIT style workout, so although it’s a challenging 20 minutes, it doesn’t take me long to squeeze it into my mornings.  After my workout, I jump in the shower and get ready for the day, which is really all of 15 minutes from stepping into the shower to being ready for work,” she laughs. “I really am not a makeup person at all, and I like to be efficient.” 

Then she’ll prep her morning shake, lunch and snacks for the rest of the day before heading to work at Cunningham Children’s Home, where she manages fundraising events. “I love my job and it’s super meaningful work that I do, but event planning can be exhausting with constantly balancing so many different projects.  I find myself wanting to spend any pocket of time I have working on my own business. So, I find little pockets of time throughout the day to work on it as much as I can… waking up extra early, using my hour lunch break and often an hour in the evenings when I get home for the day. I’ve always felt I was made for more than what was expected… not climbing a corporate ladder, but instead living a meaningful life that makes me excited to wake up every morning and want to work!  Time freedom is really important to me, so I’m working hard now so I can eventually create my own schedule and be my own boss! My morning time spent working on my business is super motivating and makes me excited for what the future holds.”

She’s also found that working out in the morning has been a big shift in her life. “Moving with purpose feels so right for my body… and now that I’ve started working out in the morning, I have so much more free time in the evenings. I am less stressed and feel like I can actually just live my life and enjoy my day… it’s so freeing. I used to try and go to the gym after work in the evening and was just drained and felt like I had no time at home. I like to stick with my workout programs for consistency, but when it’s nicer outside, I love to go for a walk or run when the sun is coming up… I love being outside first thing in the morning, it’s my favorite time of the day.” While she teaches barre at 6 a.m. on Friday mornings and loves her super committed early morning students, she has loved building her coaching business. “Leading group fitness was such a dream of mine for so long, and then it just aligned perfectly. But I’ve realized there’s a definite difference in coaching versus teaching… with coaching, I’m able to support others while not actively leading the workouts and being in the same room… so it’s nice for me to have that balance of teaching class some, and then saving my energy to work out for me on other days, but still making an impact by helping others live their healthiest lives through coaching.”

Even with an early wakeup, Taylor isn’t a coffee person. “I used to be a coffee person! But I cut the coffee habit cold turkey over a year ago, because I thought, I don’t think I really need this… and I really didn’t miss it at all. I’ll have a coffee every now and then when I’m out, but it’s not a normal part of my morning anymore.” She does love the occasional hot tea, though—her favorite is a chamomile/lavender/spearmint blend, but she also loves orange spice for a more invigorating tea, as well as green chai. 

Taylor and I discussed how much we both love personality assessments as well as Zodiac sign meanings. “There is just so much power in accepting yourself, understanding who you are, and living it out. Really living it out. And while I like horoscopes, I don’t check them daily or let them alter how I feel. It’s important to have that connection… to listen and to grow into yourself. Embracing who you are and living it out is such an important part of discovering happiness and purpose in your life.”

“I am seeking knowledge, always,” Taylor says when I ask about favorite books and podcasts. “I try to read as much as I can, but I find that I don’t have much free time between coaching, teaching, and working full time. I try to find time when I can, which usually happens before bed or on the weekends.  But if I’m at work and not actively working on a detail-oriented project, I’ll listen to a podcast or listen to trainings from other coaches. For podcasts, right now I’m loving Rise with Rachel Hollis and the Rise Together one, on relationships… I’m so excited because this summer at our annual coaching training event, Summit, Rachel will be the keynote speaker! Dream come true to hear her speak live!” 

Her main morning motivation? Sharing. “I naturally share my story and I want to help other people. Fitness and health has always been a passion of mine, but I know a lot of people struggle with finding consistency and balancing a healthy lifestyle. Since actively sharing my journey and helping others reach their goals, I’ve received so much support and it’s so reassuring that I’m doing exactly what I was meant to do. The best feeling is when people reach out to me and let me know they started working out in the mornings because of something I shared, or that I am motivating them to work towards their goals, or that what I’m sharing is making an impact on their every day. You just never know what kind of impact you’re making on others by sharing your journey and living out your best life.”

You can follow Taylor on Instagram and, if you’re in central Illinois, take a barre class with her.

The first thing I do, every morning, is open the shades and let the light in... I’ve always been a morning person, and generally wake up very motivated and energized... When I was first starting to intentionally wake up earlier, I’d have all these notes on my alarms to motivate me and remind myself of what I need to do first thing… it’s totally a habit now.
— Taylor Jules Tureskis

LFM #21 - Leah on Creativity, Motherhood, and Self-reflection

“Make magic happen.” These words adorn one of my favorite shirts, made by Polished Prints: beautiful t-shirts created by Leah Longueville. The brand is focused on bringing people together through minimalist, feel-good designs that will spark joy in its wearer through all seasons of life—and a series of events (sparked by beautiful t-shirts) brought Leah and I together to meet and I am so seriously happy to share her story. 

Leah is a creative mom, designer, writer, owner and talent of marketing agency Yallow Creative, and owner and creator of Polished Prints. 

“Self-care is something I really struggle with,” Leah says. “I had originally thought that if I was working for myself, there would be more time for that… but it’s definitely still a conscious choice I have to make. Last year, I got to a point where I’d have clients calling early in the morning… when you’re in an office, it’s so ingrained that you just have to be ‘on’ all the time. I switched to making the effort to run after dropping Lily to daycare… and I have to run in nature, if I can. Spending time in nature just nourishes my soul.” Leah grew up in southern Illinois, near the Shawnee National Forest, and so she loves to run surrounded by trees. “It’s the biggest stress reliever.” 

Now, she’ll start her work day after that run. “I jump into design work for clients and then will transition to Polished Prints work, like inventory right now, or updates to my website. I struggle with routine, because things are always so different—I definitely like to switch it up, though. I feel very blah when I spend all day on my phone and computer—I need to be physically doing things, with my hands. So it’s nice when I need to label boxes, handle inventory, and can get away from a screen.” Leah says she charges her phone in the kitchen, to be sure she doesn’t check it at night or early in the morning. “It’s just nice to step away and have that time for self-reflection.” 

Leah has always been a writer and creative person. “I’ve spent my whole life writing… I knew from an early age, if I was ever good at anything, it was writing. I have always been a storyteller… learning about people, including myself, has always coincided with that writing. I feel like I’m on this journey to know myself… and as a written processor, I’ve written hundreds and hundreds of pages in journals over the years,” she says. Leah attended Southern Illinois University (SIU) and worked for the student-led paper on the city desk and then was editor in chief for two semesters. “I had started blogging in college, on Tumblr, and while it felt a little uncomfortable pushing my own content, I essentially created this alter ego of ‘Stella Louise’ with the blog, and it was a way to talk about things. Soon, with the paper, though, I realized I had turned a lot of my side passions into work, and it wasn’t until later that I picked up journaling and other things I had enjoyed before.” 

Leah was working for a local tourism marketing and management agency, when she realized that she needed a change—and a new influx of things she’d once enjoyed. “I’d just had my daughter, and I felt like something was missing… I went through old journals, and was like ‘why am I not seeing the world in this way still?’ I was really out of my element and felt like I couldn’t continue living life that way.” It so happened an opportunity for a contract soon after allowed her to make the transition.“The stars aligned, and I said yes.”  

Leah’s company, Yallow Creative was born through this. “Business started piling in, which was great, but then I found myself back in that place—being nervous, overwhelmed, anxious… I had started Polished Prints as a stationery company as a creative outlet when I was pregnant with Lily, and a friend asked me to make a onesie as a gift… so I got out the Cricut, started making shirts, and something just clicked.” Leah chose phrases and sayings that resonated with her. “I feel like that really saved me during that moment… I had literally never felt so lost, after having Lily, and changing things up in my career—I was doubting my abilities with everything.” Leah and I talked about our love for Gabby Bernstein’s “The Universe Has Your Back.” “The universe has your back has truly been my anthem,” Leah says. “Right when I felt things were growing maybe too fast, work was piling up with Polished Prints orders, my husband suggested I outsource the printing—and the perfect opportunity showed up for that, right here in town.” 

Leah is an enneagram 9, the peacemaker. “I’m also a Libra, so I’m definitely indecisive about small things,” she says. “It’s so interesting to see how everyone handles situations in different ways, based on personality types,” she laughs.  

Lily will be two soon; Leah says mornings are very different now than they were just a month ago. “Lily will wake up at about 6:15 now, versus that 4 a.m. wake-up time not too long ago,” she says. Mornings for the Longueville family are all about quality time together. “My husband leaves for work at 6:30, so we try to get up together and spend some time with each other… and then Lily and I will build castles and play together with blocks, color, play together… and then have breakfast and coffee before getting ready.” 

Leah loves podcasts: “How I Built This with Guy Raz is one of my absolute favorites,” she says. “And a sustainable one! I did like Goal Digger and Girlboss Radio for a while at the start of my entrepreneurial journey, but feel like I’ve kind of outgrown them—they’re a little too filled with ads for me now.” She also loves murder mystery podcasts and Oprah’s SuperSoul Conversations. “The Brené Brown episode on the anatomy of trust, and especially self trust, was so, so good.”

She also likes to read right before bed, if she has time. “Big Magic was such an important book to me,” she says. “It was like, ok, are you writing this just to me?” She also loves Gillian Flynn books (“I love murder fiction!”) and “anything that breaks your heart a little and pulls at your heartstrings.” She says “My Sunshine Away” was a great read. She says it’s a mystery and coming-of-age story that was written very beautifully. 

You can follow Leah on her personal Instagram and on the Polished Prints Instagram. If you’d like to view shirts (and coffee mugs!), you can visit the Polished Prints website here



Self-care is something I really struggle with... I had originally thought that if I was working for myself, there would be more time for that… but it’s definitely still a conscious choice I have to make.
— Leah Longueville
Photo of Polished Prints tees courtesy Emmaline Loren Photography

Photo of Polished Prints tees courtesy Emmaline Loren Photography

Photo of Polished Prints tees courtesy Emmaline Loren Photography

Photo of Polished Prints tees courtesy Emmaline Loren Photography

LFM #20 - Caitlin on Food Freedom, Fiction, and Making Your Bed

So, I think there are maybe 1.5 billion ways to spell the name “Caitlin.” When I meet a Caitlin with the same spelling as me, I feel like we just have to meet—we’re quite rare. Even though we live in the same central Illinois area, I met Caitlin Haines through her Instagram, @eatwellwithcait (do you see why I love the platform so much?). I look forward to seeing her beautiful, bright photos of food each day. Watching Cait meal prep makes me feel at once completely unorganized and also hopeful that I could one day achieve at least a similar level of food planning. She makes it look easeful, delicious, and gorgeous—all with a positive attitude and advocating for a healthy relationship with food. 

Cait is a certified health coach helping clients ditch dieting in favor of food freedom. 

“I love looking at Instagram in the morning!” she shares, as we talk about how that’s usually on the “don’t do” list for morning routines. “I love finding inspiration on Instagram, between food and recipes and seeing what I’ll make today, as well as anything to help cultivate a positive outlook.” However, she always starts the day by feeding her cats. “They have to come first,” she says. “Then I’ll make breakfast—lately, I’ve been on a smoothie kick. I don’t know how long it will last, but something about the weather turning warmer has me wanting something fruity, cool, and refreshing. I always try to throw greens in there, too.” One thing Cait can’t go without in her morning? Making her bed. “My mom taught me that—she would always make the bed, even if I was trying to sleep in on a weekend in it,” she laughs. “But when I come home at the end of the day, it makes me feel so peaceful to have this nicely made bed. It makes such a difference in my day—just by quickly making it of a morning.” 

Then she’ll almost always go on a walk. “Even if it’s snowy outside, I’ll try and go on the walking path by my home. There’s a lake with a loop around it, and I’ll just listen to podcasts… it really helps me get into a positive mindset for my day.” Caitlin really loves the Happier & Healthier podcast, with Maria Marlowe, and while she doesn’t always necessarily agree with the advice given, likes to hear different viewpoints on the Diet Starts Tomorrow podcast. “My guilty pleasure podcast is My Favorite Murder,” Cait shares. “I can’t listen to it at night, though.” 

Cait likes to surround herself with health and wellness information: “I really enjoy absorbing it,” she says. “It’s the world I live in.” Cait went to college for Family and Consumer Science Education, which she describes as “essentially 21st century home ec.” She then went on to teach nutrition and culinary skills to high school students for a few years. “It’s so funny, because during college, I was so not interested in the nutrition aspect of my degree… but then something changed and teaching basic nutrition to those kids became my passion.” She realized everything she had known up until the moment she left her teaching job she had taught herself. “So I decided to enroll in the Institute for Integrative Nutrition (IIN)—I graduate next month, and I have learned so much more about nutrition. One very important thing I’ve learned is that what works for one person may not work for the other,” she says. “Nutrition and health, generally, is just so individualized, and it take time to really figure out what works well. You are your first client, and it’s been a really interesting journey, even just for myself.”  

Caitlin’s friend had started a personal concierge business and wanted to offer meal prep for her clients; joining together, Cait started going into clients’ homes and cooking for them to make the week easier. “I didn’t know if actual meal prepping was something I’d like to offer clients, so it was the perfect opportunity to try it out,” she says. She loved that aspect and was excited to receive so much positive feedback. “It’s really gratifying, knowing I can use my skills to help ease someone else’s week. And my friends were always interested in what I was making for myself and others—so I thought I’d start sharing on Instagram. My most popular recipe, to date, is the egg roll in a bowl. I’m always thinking, what are the simplest things I can throw together? But they’re so good!” 

Cait loves sharing recipes and the meal prep she’s doing on Instagram because of all the connections she’s been able to make through the platform. “My first picture, years ago, was of a pair of sandals. It’s amazing how much things have changed. It’s really all about connections… I love that. Sometimes, the app sends you exactly who you should know.” 

Food freedom is a huge part of what Caitlin is focused on helping her clients find. “My own definition of food freedom comes from my personal background… I don’t ever remember learning nutrition until I started seeking that education out as an adult. In college, I was convinced I had to count each and every calorie, and if I was over that 1,500 mark, I wasn’t doing a good job. I could NEVER have cookies or pizza—those were bad foods. I labeled all foods ‘good’ or ‘bad’… but food is just food. It’s fuel that helps me through my day; it can make me feel better, one way or another, but the labels of good and bad aren’t helpful.” She avoided teaching high schoolers how to count calories, mostly because of the stigma that can be attached to it. “I was very focused on the goal of getting in those six main nutrients your body needs. The kids had a really hard time getting past fats—they thought of body fat and how they would need to avoid all fats. We need to have a good relationship with food and how it makes you feel… I’m all about nourishing food that nourishes that.” Making conscious choices about food and asking yourself how it will nourish you are key, according to Caitlin. “Pizza can be very nourishing on a soul level. If you need that pizza right now, that’s fine! Food is a very social thing, too. That’s why I love IIN… it goes beyond the science of what our bodies need to the intuitive motives and relationships we have with food. The primary food isn’t the food that’s on our plate… it’s what we’re consuming in our relationships, our feelings of fulfillment in career, education, and more. The food on our plate is really secondary. I went into nutrition school with a different vision than I’m coming out with… but it really helped renew my relationship with food.” She’s excited to help a larger audience soon. “My blog has really been on hold while I’m focused on school… it’s so exciting to think of what will come next.” 

Caitlin loves to read—usually before bed, to help her unwind—and she especially loves fiction. “I just read Melmoth by Sarah Perry… I adore thrillers and it’s all about the urban legend of the wanderer. Such a good read! I also loved the Immortalists by Chloe Benjamin.” She’s also currently reading Feeding You Lies by Vani Hari. “The book goes into how differently processed foods are regulated in different countries… they’ll show a food label in the U.K. versus the U.S., and it’s the same general product, but they’ll have way more additives in the U.S., because the regulations are more lax.” 

Cait is an ISFJ on the Myers-Briggs scale and says she adores lists. “I love Post-it’s,” she says. “I have Post-it’s everywhere… I make so many lists, like what I need to get done for the day, and, cooking up to six meals for clients in just one day, I have to keep it all straight. I get so much satisfaction from crossing things off the list… even if I’ve completed something, I’ll write it down, just so I can have that great feeling of crossing it off.” 

You can connect with Cait on Instagram; you won’t want to miss the egg roll in a bowl.

We need to have a good relationship with food and how it makes you feel… I’m all about nourishing food that nourishes that.
— Caitlin Haines

LFM #19 - Daphne on Strong Words, Reminders, and Flexible Routines

I was fortunate enough to go to a Create & Cultivate popup in Austin, TX in March—a place I knew I was supposed to be. And a place I was supposed to be on time. So on time, in fact, that I was in line before 6 a.m. so I’d be sure to get in; and I’m so glad I was, because in that time, I met Daphne, whose friend (that I had befriended over pre-daybreak coffee and muffins) had been first in the line, right before me. I had immediate hair envy with her long, wavy, dark blonde locks; as soon as she said hello, I knew she was someone I wanted to be friends with. 

Daphne is a designer, writer, stylist, and event planner living in Austin, TX and founder of Strong Word Studio and vintage clothing shop Daphne’s Closet

When asked what her morning routine looks like, Daphne says with a laugh, “I don’t have one.” She has a varied schedule, between running events at a local brewery and her work for Strong Word Studio. “I tend to wake up pretty early on my own; I like to have a schedule for my day. I’ll write it out on a notepad, hour by hour, what’s top of mind for me to do, which has been a gamechanger. I can’t make decisions in the moment… so I’ll write everything down I’m worrying about getting done and see where everything fits in my day, hour by hour.” Also, spending time growing in faith each morning is super important to Daphne. “Lately, on busier mornings, I’ve been listening to an audio Bible app while doing my hair,” she says, “And then I’ll listen to the Bible Recap podcast by Tara-Leigh Cobble… and I’ve done Morning Pages for years, like from Bird by Bird… that way, I can just get whatever is in my head out. It’s surprising to see what comes out… and looking back, I can see like, wow, my Impostor Syndrome isn’t new, it’s been around a while,” Daphne laughs. 

She said sometimes she will go out to a coffeeshop in the morning to do her lists and writing, just to get out of the norm. “I like to make the habitual things feel special,” she says. “And then, I’ll start really tackling things on the list. I’m definitely most productive in the morning; my head is most clear then.” She loves coffee, which she discovered after early morning caregiving for kids during church on Sundays. “After that I started drinking coffee,” she says, “and I can appreciate good coffee, but really, my favorite is McDonald’s or just the grocery store K-cups. Black coffee, all the way, in the same mug each day from World Market, if I’m not getting McDonald’s. No shame in that.” 

Though she is originally from Houston, Daphne has lived in Austin since attending college there for Advertising. “The neighborhood I live in now has trees everywhere, and Austin is so funky… there is a rooster living next door, and then down the road a home with hundreds of lawn ornaments in the front yard… it’s very motivating to walk around the neighborhood and get fresh air, before the summer heat hits.” 

She started Strong Word Studio when she was working in her dream job, one that she “should” have loved, but just didn’t anymore. “It’s happened a number of times, where things seem to be fine, and there’s no real reason to not be loving what I’m doing… but there I was, and I had this angsty feeling I wrestled with for probably over a year, and I realized, I think I’m done here. It’s time to move on.” Unsure what she should move on to, she started hand-lettering commissioned pieces and doing design work. A business strategist friend asked her what she really did and was passionate about, and she was said she struggled to find the words to put to it. “I would be like, I draw things? I am a letterer? But then I realized, what I really do, is create reminders.” Strong Word Studio started out of Daphne’s own “forgetfulness,” out of a love for strong words (red letter, four-letter, and everything in-between), and out of a passion for reminding her friends (and herself) who they are and what they are capable of when focused on what’s true. “Because knowing and believing are two completely different things… it’s easy to know things, but really doing it, really living it, makes the difference. And we all just need reminders of who we are and what we really want and what matters. Words are so powerful.” 

She decided to take a bartending job, wanting something that wouldn’t need taking home after-hours to give her more time to focus on Strong Word; the brewery she approached asked her to run their events as well, based on her extensive background in the industry. “I feel like we have this sense that life should be linear and that there’s a timeline… I’m reminding myself constantly, there is no timeline. I think of this any time I watch an epic movie, and there’s an intermission… it’s wrapped up so nicely in the first half, and there are always surprising turns you didn’t see coming in the second half… but that’s what life is.” 

When her mom was diagnosed with colon cancer, Daphne says she put Strong Word Studio on the backburner and focused on helping her mom. “I still needed a creative outlet, though,” Daphne says. “I just didn’t know it for a while. I was pretty obsessed with thrifting and finding vintage clothing; I do it for fun, but it felt silly and frivolous to share for a while… but I’d have friends texting and asking me to help them find items and how I did it and they’d know my shopping schedule… so I started Daphne’s Closet. I honestly don’t know what will come out of it, but it’s been really fun. Sometimes, I think, am I avoiding what I need to be doing by focusing on this? As an Enneagram 8, I feel like I can do whatever I want all the time,” she laughs. “But I struggle with the ‘should’s’ as well.” 

Journaling doesn’t always fall into Daphne’s morning, but she is a “notebook person,” like me. “I love Leuchhtturm notebooks,” she says. “I heard a talk from my lettering hero Jessica Hische about the beauty of a larger notebook to make more room for letter forms so I abandoned my Leuchhtturm for XL Moleskine cahier journals instead. And I just like the feeling of having a pen in hand. It’s all chicken scratch if I’m not lettering, though.” She also loves Lara Casey’s Power Sheets goal planners. “They’re amazing, even though they’re much more colorful than I’d usually go for.” 

After talking for nearly an hour, Daphne says, “I guess I do have a routine… I have all these ideas of what a routine should be, and I don’t have that… but I do frequent a lot of the same things each day (creating an outline in the morning, reflecting and making gratitude lists in the evening, McDonald’s drive-thru coffee) It’s definitely the little things you do over time that add up… a quick fix doesn’t exist for anything. It all adds up, and I’m making strides, even if it doesn’t always look like how I thought it would.” 

You can connect with Daphne on Instagram, on the Strong Word Studio website, or on the Daphne’s Closet Instagram account.



Because knowing and believing are two completely different things… it’s easy to know things, but really doing it, really living it, makes the difference. And we all just need reminders of who we are and what we really want and what matters. Words are so powerful.
— Daphne Bamburg
Reminders from Strong Word Studio

Reminders from Strong Word Studio

LFM #18 – Brianne on Brave Fear, Encouragement, and Grounding Moments

I know there’s a lot of talk that Instagram can be a terrible thing to look at when you first wake up. I definitely try not to open it right upon waking—which can be a hard habit to break—but I definitely gravitate towards Instagram most mornings, and one of those reasons is to watch Brianne share her #morningaffirmations in her turquoise robe. Hair adorably askew; turquoise robe wrapped around in fluffy splendor; no makeup upon her beautiful face—and she just shares, through Instagram stories, the affirmation she’s chosen, usually at random, for the day. (Today’s was “I am open to healing and growth.”) I found Brianne through Instagram, beautiful place that it is, and instantly wanted to be her best friend, and also, felt that I was. She loves swirly dresses, Paris, Disneyland, and we’ve definitely bonded over a shared adoration of Mary Poppins. She is a bright light I knew I wanted to interview, and I’m so happy this conversation took place. 

Brianne is a life and business guidance coach with an absolutely lovely podcast called Brave Fear. She helps entrepreneurial women create a brave mindset for success through her podcast, group coaching, and Brightly Immersive Mastermind groups. 


“My morning routine helps keep me centered,” Brianne says. “But, as an enneagram 7, I have to have variety to keep it fun… but, it’s super grounding for me to have.” Also an enneagram 7, “the enthusiast,” I feel Brianne on this point; maybe that’s why I’m so interested in what everyone else does for their morning routines. I’m always switching it up! Whatever feels good in the moment.

“I do always journal in the morning,” Brianne says. “I’ve been journaling for years; right after I feed my cat, I’ll write out a gratitude list of at least five things I am grateful for. I try to make them very specific, too, like not just ‘my cat’ but ‘my warm cat, snuggled in my lap.’ There’s so much emotion behind that that I want to feel the gratitude with. I love the Cultivate What Matters brand… I have the Write the Word journal. It’s my prayer time… I can get out my thoughts and talk to God. It feels like a conversation, so I can process and let go of whatever is weighing on me. It’s been really healing for my soul.” She then reads from the devotional she loves by Christine Caine;  and then she’ll pull an affirmation card or make her own. “If I’m drawing from a deck of affirmation cards, I just pull them out at random, and trust that whatever I choose is what I need to hear that day.” Brianne says her #morningaffirmations in her turquoise robe came out of a challenge to herself to let go of her perfectionism. “I wanted to show people what I’m doing in the morning, but really, truly, how I am. I wear this robe a lot of the time… it was like, why am I not showing that? You’re literally getting me first thing in the morning. People kept telling me that it helped to ground them for their mornings, and they felt connected—and I felt so connected, too. So it’s showing all these things.”  


Brianne doesn’t do caffeine anymore (“It was terrible for my anxiety levels,” she says) but does kickstart her metabolism with bone broth heated on the stove. “It’s such a calming moment, even just stirring it, of a morning,” she says. She throws in an added scoop of collagen as well. 

After that, she gets started with her day—which, as a life and business coach working from her home, looks different every day. “I work with entrepreneurial women as a coach… every business coaching session ended up being where we would talk about our fears, and go deeper. You can get business information anywhere… but without doing the work on your fears and what’s holding you back, you really can’t move forward,” Brianne says. That’s where “Brave Fear” came in. “I’ve lived in fear for nearly three decades,” she laughs. “So I realized, I’m really a fear expert. The name came from a conversation with my mom… and I started to run with it. Brave. Fear. It’s two words, and while you’re not going to erase your fears, you’re going to allow that fear to be brave.” Brianne is passionate about finding a different way to approach fear: “It’s like a friend trying to protect us… embrace it, and then let it guide you.” She places a lot of emphasis on the words she chooses, largely in part to the emotions behind them. “Words have a lot of power… it means a lot when I choose them,” she says. 

Brianne feels like her life has consistently been in transition—from a career in music to photography to branding to business and life coaching—which I can absolutely relate to. “It feels like a strange path, but I just keep following that fear, and somehow, it’s all connected.” Leaving the music industry was difficult for her, but also a big relief. “It’s wonderful to let go of what I ‘have to’ be or ‘should be’… it’s a beautiful roller coaster that you’ve never been on before.” 

She blocks her calendar in a way I can only describe as brilliant, with meetings one week, and all the “behind-the-scenes” work the next. “On the week I don’t have meetings, I’ll definitely stay in my robe all day and not get ready,” she laughs. “I’m glad to have the freedom to separate the two aspects of my business. It’s hard for me to follow to-do lists, so I will pick a bigger project for a day and let myself really dedicate focused time to it.” To keep her focused on her goals, she loves the Start Today journal by Rachel Hollis, which has you write your goals as if they’ve already happened. “It gives me that momentum to make a better choice; and it’s been huge in my accountability. I let this be my reminder, so progress towards my goals happens throughout the day… because you’re already capable of achieving your dreams. It’s just time to brave your fear and make them happen.”

You can connect with Brianne on Instagram, through the Brave Fear Instagram, her website, and listen to her lovely podcast

Words have a lot of power... it means a lot when I choose them.
— Brianne Wik
Photo: Casie Marie Photography

Photo: Casie Marie Photography

Photo: Casie Marie Photography

Photo: Casie Marie Photography

Photo: Casie Marie Photography

Photo: Casie Marie Photography

Photo: Casie Marie Photography

Photo: Casie Marie Photography

LFM #14: Aishwarya on Poetry, Home, and Spreading Happiness

I remember the exact moment I “met” Aishwarya. I was in Seattle in September of 2017, after attending my first Create & Cultivate conference. I had just read about and installed Shapr, a professional networking app touted as “Tinder meets LinkedIn.” And because I was in Seattle, another writer in the city popped up: Aishwarya. We both “matched” and wanted to meet each other, but by the time we’d seen each other’s messages, I was on a flight back to Illinois.

An Instagram friendship ensued; her poems have a way of taking the breath out of me, more times than I would think possible. Much of my saved collection on Instagram contains Aishwarya’s poems. And I was so glad when she agreed to be interviewed! Aishwarya is a writer and photographer living Seattle.


“My mornings differ as to when I start the day—it’s usually around 7 a.m., I rarely set alarms, and am mostly woken up by the sunlight or a garbage truck sound,” she laughs. “As soon as I wake up, I listen to a chant called Poornamadah Poornamidam— it’s a chant for peace, joy, and healing. It helps get my day going. Then I will meditate, but I don’t force myself… then my day starts.”

“I’m not a big coffee drinker, because drinking caffeine messes me up, unless I absolutely need that messing up to function during the day. I do drink tea in the winter every morning, and then I’ll water my plants, because I’m a plant mom now. I go and say hi and treat them and tell them it’s going to be a good day,” she laughs. “My mom is excited to hear updates on my bonsai!”

I asked Aishwarya how she goes about writing her poems. Is there a process? Do they just flow? “There’s so much to unpack!” she laughs. “Usually it’s just something that I see or happens to me, and it’s like ‘huh, maybe I do want to explore this further, maybe someone else does feel this way, maybe they want to feel like they’re not alone in that feeling… lately I’ve been waking up at 2 a.m. and realizing I have a thing in my head. I’ll put it in notes on my phone and get back to it when I wake up… maybe it’s a thing I want to explore right this very minute… maybe it’s not a poem, but just a simple haiku… there is no fancy process.”

Aishwarya works as a photographer, so she has no fixed hours. “As a person, I’m just not good with rules,” she says. “I like to break them. That’s just how my brain works, so I still do set deadlines for myself so I can have a structure of some sort. But I don’t like having a set schedule because it just drives me crazy… I most likely would break it just for the sake of breaking it.”

Aishwarya is a Buddhist and says having a daily practice, reading through and focusing on the teachings, really helps balance her out. “I’m not a generally religious person, but I am definitely very existential, and if I don’t keep that in check, it just turns into a mess, and I know that doesn’t benefit me. It helps remind me that it’s ok to not know all the answers… it’s not something I have to worry about. Have I done right by others who invested their love and time in me? Was I kind in my ways? The Buddhist philosophy helps me remember that it’s okay to not know everything, and just live in the moment.”

Life, as I’ve learned
Does not like the way
We plan things
And time them to our convenience.
This knowledge has surfaced
Over decades; more times
Than I thought I would have to,
More times than I thought
I could weather.
— Aishwarya Nair

Aishwarya moved to Seattle from Connecticut three years ago, but was born in India. “It was such an interesting change, moving from India to Connecticut when I was 10,” she says. “It was a super huge cultural shock—like, oh! There aren’t many people who look or sound like me, or understand my whole deal… I went to a private Catholic school in Greenwich, and I wasn’t Catholic by any margin there and it was so interesting. I hated being there… I didn’t know what to do with my feelings at the time. Looking back, it was for the best, but for a kid displaced from everything, it’s hard to work through that.”  

“Seattle is a city held together by creatives. I moved to Seattle for love, and I’m still in love with the city, even though it didn’t work out with that partner. For the longest time, I never felt like I belonged… even in India, even here. But Seattle, feels so much like home and I know this because this is the feeling I’ve sought my whole life,” she says. “My mom says ‘home is where my heart resides out of my chest… I could try and be that poetic, but would never accomplish it,” she laughs.


“I have this friend who is a sticker poet, and they gave me a bunch of their stickers to just have for myself, but I put them in the neighborhood I live in,” Aishwarya says. “My neighborhood is super isolated, so I thought, I am just going to put a bunch of stickers up and brighten the neighborhood’s day.  By mid-afternoon, if I feel myself getting sleepy, I think, you know what, I’m going to go take a walk. I go put out stickers… and now I love going for walks, and with the hills in Seattle, I don’t have to go on an actual hike to get my cardio in! Just a 15 minute walk, and I’m done for the day,” she laughs. “I still do yoga, but walking for 15 minutes there and back, putting up stickers… most people won’t see it, but someone will, and maybe it will make them happy. Maybe it won’t. But you have to try. That’s the only thing.”

 You can follow Aishwarya on Instagram.

I dreamed of us
Last night,
And I am not entirely sure
That was a dream at all.
You looked
Like you had wandered right
Out of the fairytale
From my childhood, bathed in
Gentleness and home;
And I, I just looked
Very lucky.
You took my hand,
And we moved together
In the moonlight
Underneath the stars.
— Aishwarya Nair

LFM # 13 – Cecilia on Inspiring Future Scientists, Time for Exercise, and Doing It All

I met Cecilia when I took a job at the start of 2017 handling marketing for the University of Illinois Materials Science and Engineering Department. Going in, I knew nothing of materials science—and even less of the faculty that would touch my life going forward, even as I left the job to pursue other opportunities. Professor Cecilia Leal had her office right next to mine, and was a friendly face to answer my many questions—and an inspiring force, conducting life-changing research, teaching courses, taking on graduate students in her labs, raising two adorable children, and making it look easy (and fun). I was so glad when Cecilia agreed to be on the blog and let me visit her new office and chat.

Professor Cecilia Leal, Ph.D., is a materials scientist and engineer, focusing on biomaterials, with a focus on materials for medicine. She is also a music-loving mother of two, who has traveled the world in pursuit of her passions.


Morning workouts are a fairly recent thing for Cecilia. “I used to think, there’s just no way I have time to work out. But I just started doing it, waking up at 6:30 for an hour-long workout, and after that’s done, I feel like I can get my life going. I thought for sure I’d be losing out on time by not sleeping in during that hour, or by not being productive on other fronts… but the net is positive. It gives me that energy to start my day and believe that I can do it all.”  

One or two mornings a week, Cecilia will run or bike. “Otherwise, I go to the gym—especially when it’s cold!” Then she’ll wake up the kids (“They’re hard to wake up!” she shares, “I have to poke them, they love to sleep.”), get them their milk, and while they’re drinking that, she’ll pack their lunches for school and daycare, then make fresh oatmeal with cinnamon and brown sugar. While they eat breakfast, she’ll get ready for her day, as her husband does as well. “By 8:45, we’re out the door, dropping Amy to school, Max to the daycare, and I have just enough time to grab a coffee and then get to my office by 9:15.”

I’m always interested in what people do at gyms, having never felt “good” at navigating a gym myself. “I run around the track and do core exercises, with many reps of the same thing,” she laughs. Cecilia has diastasis recti (abdominal separation) after the birth of her son, Max. “It’s been emotionally very difficult,” Cecilia says. “It’s surprising how much I have thought about it and been so upset by it… I’m definitely better with it now… but there’s just a lot of exercises I can’t do, that would make it worse. I’ve been working with someone to help it.”


As for what keeps Cecilia motivated throughout the day (besides coffee), it’s thinking about what her driving purpose is. “I am always thinking, ‘what is my purpose?’ It’s definitely my children, and my students… not to provide for them, not to buy more stuff, but to give back and inspire.” Cecilia grew up in a small town in Portugal and was the first of her family to go to college. “When my father died, we were very poor, really… but in Europe, college is free, no tuition, so I knew I could do it. Throughout that process, my teachers and mentors kept saying to me, ‘you should do research,’ and that really changed my life… I want to be that person… when my students go to the classroom or the lab, I want to inspire them. Inspire them to do what they want to do, especially people who don’t necessarily think that they can. I feel so lucky that I do what I love. Looking back, I can see so many points that it could have broken down… steps that it all could have failed. Along these time points, each time, someone—a teacher, a colleague—would serve as my inspiration to keep going. Serving that role for others inspires me.”

(Side note: She is one of two Ph.D.’s in her hometown, and they were classmates. “I’m much more average than they think, though!” she laughs.)

Leaving her hometown changed her a lot, she says, but also highlighted her appreciation of where she came from. “My father was one of seven children, and started working at age 11. He didn’t go to college, but instilled a great focus on education in me… his stance was always, do whatever you want, fulfill your dreams—but get your education first. He was always saying, ‘Education won’t make your head bigger.’ He was a self-taught man with lots of books in his home, he ended up managing our town’s library… because it’s a small town, I was surrounded by a lot of people who, yes, didn’t have a college education, but they were well-intended in helping the next generation, and I’m grateful for that.”

Cecilia was fairly certain she wanted to be a professor early on; but if people would have told her at age 16 that she would be a professor in the United States at a top institution, she never would have thought those specifics were possible. “It’s so much different than I would have thought possible, but wow—I’m grateful.”

She did her undergraduate studies in Portugal, and was encouraged by a few key professors to do research. She went to Sweden on a recommendation by a professor. “I went to Sweden for a few months, and was completely fascinated by the labs and equipment during undergrad. I met a Swedish professor who ended up being the chairman for the Nobel prize for Chemistry… he asked if I had considered a Ph.D., and my answer was yes. Once I did my Ph.D., after a brief stint at a cancer hospital, I was in the loop, reading papers, researching how to pursue an academic career… and that led me to California. And California led me here,” she smiles.  

This is her first semester not teaching any courses; when you have children, the university allows for a semester off each year to balance home, research, and class.

“This career requires a positive attitude… I foolishly believe I can do it all,” she laughs. “And because I do and I’m in it, I have to somehow… if class is at 10, I have to be there. It’s a mixture of planning, self-motivation, and pressure—both internal and external… but motivation is the main ingredient. I wake up in the morning thinking, ‘I can do this.’ You can’t stretch too thin, for sure… but humans are highly stretchable. I’m not everything, though, I’m just one element in getting things done.” Cecilia delegates to her students and shares a lot with her husband. “A supportive spouse is so important,” she says.

Cecilia, while from Portugal, lost both of her parents at a young age and her husband’s family is from Australia. “We don’t have any family nearby… we’re all we’ve got… but then, being positive, I think, I can do all these things, but I don’t have to physically do all of them myself. Delegating is key.”

She has always considered herself a very positive person. “One of my favorite quotes goes something like, stay away from negative people… they’ll find a problem for every solution,” she laughs. “But my mother was a very positive person, and I think that influenced me… but I also make the choice to cultivate it. You have these moments of setbacks, regardless of what kind of career you’re in… and it works best if you don’t take the setbacks as personal. If everything went your way all the time, the way you think it should, the world wouldn’t make sense… without boredom, there is no creativity. I had an issue Friday, even, that I was hurt over, it felt like a setback… but then this morning I woke up, and thought, wait—this is the opportunity to start something new! And an idea I’d been considering popped into my head, suddenly I’m emailing people, having a lunch meeting, and starting it and all about it… call it luck, call it serendipity, but it is true that I could not have pursued both of the options… you’ve got to look at your setbacks as opportunities.”

 “Music is so important for my mornings and my life,” Cecilia says. “When writing papers… when at home with the kids… working out… it’s always present. I’m into all sorts of Indie bands and sometimes fast and loud music, but it’s always there.”  

A book that has really impacted Cecilia’s life is Arch of Triumph, by Eric Maria Remarque. “Just the people being able to survive and go about their daily lives with very little needs… simple homes, good coffee, bread and cheese, and you’re good. They’re going through intricate times… and the simple lives they lead, it just inspires me to live more simply. I strive for simplicity in my home and life.”

You can follow Cecilia’s research here and follow on her personal Instagram.

I used to think, there’s just no way I have time to work out. But I just started doing it, waking up at 6:30 for an hour-long workout, and after that’s done, I feel like I can get my life going.

LFM #11 - Changing Seasons, Changing Routines

Hello! I feel like fall is coming. Woolly worms are covering my country road, inching back and forth going who knows where, and being adorable doing it. I'm still dressing my kid in shorts and there is a pool party for Sadie's class tomorrow, but it was in the 60s this morning at drop-off. I got out pumpkin candles and scent warmers last night. The pumpkin spice latte is here (though I haven't partaken). I suddenly feel an urge to listen to Neil Young (he feels like fall to me) and there is a crispness to the air that I may be conjuring in my imagination, but also a crispness to ideas and outlook on life with the change of seasons. Both of my kids are in full-day school for the first time ever (Sadie in Kindergarten; Sam in third grade) and I'm still fresh in working from home full-time again. This means that my mornings are changing their routines as well; I thought I'd update you on what I'm loving and what's working for me in this season. 

1. We're All Early Risers Now

When I was working full-time in an office, I felt like I really needed to wake up at 5:30 each morning to have time for myself before I started my outward-facing day. I really did need to do that each day to have the time to read, to journal, to dream, to drink coffee with my thoughts and not with my email. Only Sam was in school then, and he wouldn't get up until past 7. 

Now, my kids are both getting up early—by about 6:30—and I live by the code that no hurry, worry, or stress are ever necessary or worth it. This means that I am trying to bring Light-filled Mornings to my kids, letting them do whatever they'd like to wake up and have their special time before school. For Sam, this looks like eating nutella toast and watching his favorite YouTubers or checking in on his games on Xbox. For Sadie, this looks like watching Garfield in her favorite chair and snuggling in a blanket with our beagle, Loretta. 

I try to languish in bed a little before I actually get out of it—noticing how much I appreciate the air of my fan, the light coming in the windows, the feeling of my extra large blanket, my chihuahua curled next to me, how fun it is that I get to work from home. Just appreciating before my mind starts my "what's on the calendar today" list. 

Then I'll make my coffee, and really enjoy each process of grinding the beans, being weird and smelling it for way too long, listening to the drip of the machine. By this time, Sam and Sadie are up and set up with their things, so I mostly just drink coffee while getting out their outfits (it's much smoother if I do it) and putting their ice packs in their lunch boxes, which I pack with lunch the night before. 

Sometimes I feel like I have time to sit and journal at this time, but I want to be available for my kids, as I'm sending them off to school for the full day, and so I usually just hang around getting their stuff together, drinking my first cup of coffee while they're still here. Then I drive them to school (we've had bad experiences with the bus and tears with Sam in the past) and walk them in. (Often in lounge or workout clothes, which I've always said I'd never do, and here I am doing it and trying to be ok with that.) 

2. My "Inward" Morning Starts Later

Because I'm working from home again, I'm able to come back, in those workout clothes, have my second cup of coffee, and journal my thoughts for the day. Sometimes I just want to look through things I've saved on Instagram and write any thoughts or inspiration down. Right now, I'm not really reading anything other than Outlander (weird for me not to have the four books going at this time, I know) and am in a phase where I am just wanting to write my book and other content and am much more into producing than reading. I'm sure I'll get back into juggling four books at once again, but right now, I have so many thoughts flowing that it feels good to focus on those. 

So I'll spend that time in my nook going through my journal, and sometimes I'll write anywhere from 3 to 15 pages of things—how I'm feeling or ideas I've had I want to keep going for the book.

3. Movement is Becoming a Big Part of My Life Again

And I'm oh-so-glad. I've always had back problems (or felt like I did)—trying to lean over chairs the right way to make it feel better and the like. Yoga, Pilates, and barre had been huge in "fixing it" and making it feel better, but I felt like this part of my life was sorely lacking when I worked a 9 to 5 job. Everything is about priorities, and so of course it could have been a larger part—but now I'm thrilled to make it a priority again and feel good doing it. I'll be teaching barre this fall at Hatha Yoga & Fitness and going through and creating routines and playlists to go with them make me so ridiculously happy. I really love workout classes, being with people during them, at least one day of the week. I've also gotten out my Ballerina Body book from time to time, and I really love Misty Copeland's outlook about being a dancer—that it's a way of life, and so she'll be doing calf raises waiting for the subway. I don't have any subways out here to wait for, but I am certainly doing them waiting for coffee to brew, looking through kids' take-home folders, checking my email on my phone, etc. 

What are your mornings looking like now that school has started? I'd love to know! 



I live by the code that no hurry, worry, or stress are ever necessary or worth it.

LFM #8 – Clouds in my Coffee, New Routines, and Engineering Art with Devon

I first met Devon at the University of Illinois at Engineering Open House—an annual College of Engineering expo for local schoolkids to see engineering students in action. I had my preschool-aged daughter with me and was so impressed by Devon’s ability to explain concepts to her and her general sweetness and poise. I hired Devon as a student worker when I was working at the University of Illinois in marketing and was certain, immediately, that her talent and passion in every sphere of life was something special.

Devon is now a polymer composite engineer for the Army Corps of Engineers with plans to attend graduate school in the future—she’s also a foodie, artist, and world traveler.


“First thing every morning, I’ll stretch for 10 minutes, do a Pilates routine, or yoga on YouTube, whatever I feel like, but just working out the kinks before I get ready is so important,” Devon says. “I used to start class at 9 in the morning for college, but now I have to leave for the office by 7:45, so unless I want to get up at 5 a.m., which I don’t, I don’t have time to go to the gym beforehand… so my morning workouts are just moving to wake up.”

Devon recently graduated from the University of Illinois with a Materials Science and Engineering degree and her job with the Army Corps of Engineers is her first foray into the 9 to 5 world. “I find that my routine now is a lot faster—I’m a morning person, but I like to be efficient.”


“I just started liking coffee!” Devon announces. (We started our friendship over matcha lattes, so this is a big deal!) “But I always have my tea brewing in the morning while I’m stretching… I love the process of making loose leaf tea… especially how the milk moves in it.” Devon says she always thinks of Carly Simon’s You’re So Vain when she makes it. “I always think of clouds in my coffee, but mine is milk, in the tea, the milk clouds disappear… I love that.”

Devon has a food Instagram where she documents food for the ‘practical vegan’ and says she has always loved cooking. “I do so much chopping,” she laughs. “I have always loved cooking with my mom, but since being away for college and being out on my own, I’ve developed it further and I just love the process of it all.” Recently, she’s been craving different types of oatmeals—like peanut butter and jelly with different flavored jams and mangoes and apricots for summer. If she’s feeling adventurous, she’ll make a frittata with spinach, feta, and broccoli, with some toast. “I like hot breakfasts,” Devon says, “regardless of the time it takes to put together… I want something hearty and warm when I wake up.


Devon says she has always liked reading and writing—and loves to journal, between her travel and journal and Bullet Journal.

Devon traveled a lot as a child—even living in Japan, Belgium, and then to the U.S. while her dad was in the Navy as a fighter pilot. “I started my travel journal in 2015, right before I went on my first solo trip to Thailand, Cambodia, and Laos,” Devon says. “I wish I had started it sooner! I documented every activity, every hike, all my favorite stores… it’s been helpful to share with friends, but also really fun and insightful to read back… at what I thought and how my internal voice has changed in a span of a few years.” Devon recently went to Iceland with a friend and looks forward to traveling more. “Traveling always jogs my creativity.”

Devon started her Bullet Journal in January. “I didn’t like how a lot of agendas were laid out and they were so expensive for a good one! I saw Bullet Journals on Instagram and knew I could make my own… they started out very structured and plain, but in the last three months, I’ve really added the art into it.”

Art is a big part of Devon’s life; she paints a lot and is glad to have time to work on her canvasses. “I spend probably seven hours a week painting now; in college, I was restricted to my sketchbook mostly, and now I’m working on large canvasses.”

Devon goes to bed by 10:30; right now, she’s been reading The Opposite of Loneliness by Marina Keegan before bed. “It’s one of the most moving books I’ve ever read,” Devon says. “She doesn’t sound like she’s trying to be older than she is… Marina wrote in this fresh, sarcastic manner… it’s fantastic.”

You can follow Devon on Instagram

I find that my routine now is a lot faster—I’m a morning person, but I like to be efficient

LFM # 7 — About Caitlin, About LFM, and What’s Now and Next

You’d think the "about" post would be the first post, wouldn’t you? I like to mix things up. Obviously. 

For this post, I thought we’d get introduced, for who I am and where I am at this stage in my life. It’s an exciting stage! If we’re just now meeting, I am Caitlin Shea McCoy—my middle name “Shea” being pronounced “Shay”. (All my social media handles tend to incorporate my middle name, and I know it can be tricky seeing it all together. I’ve had people pronounce it “Shee-ah” and I know I tend to avoid pronouncing things in public if I don’t know for sure how they go, so… we’re good now.) I am a writer; I am a photographer; I am a dreamer; I am a mother; I am all the things that I am, and yet none of them really encompass who I really am, you know? It’s all of those things put together, but we’re all complex human beings, that can’t be summed up on paper, much as we try. 


I have always been “into” personal development and can’t really remember the first time I thought to myself, hey, I can guide my life—but I’d imagine the idea came to me when I was about 11 years old. I had a super happy, dreamy, loving childhood (throughout all of it), but the biggest change in my life, up to that point, happened when I was 11 and we moved out of the home that my dad had grown up in to move in with my new stepfamily to the bigger town 30 minutes away. I was so happy for my mom, I had always wanted siblings and within two years’ time went from being an only child to having a half-sister (with my dad and stepmom) and five stepbrothers and a stepsister with my mom and stepdad. Plus, being an 11-year-old girl is just its own lesson in changes, isn’t it? I distinctly remember sitting in my new bedroom, though, clipping things out of magazines, dog-earing books, writing things in notebooks about what I wanted to do and feel and be… and really, things aren’t too different now, in that regard. 

One of my favorite things to do in my new family unit, as a pre-teen and young teenager, was to go to bookstores (again, not much different now) and the first personal development book I bought was “Kiss My Tiara: How to Rule the World as a SmartMouth Goddess.” It came out in 2001, which means I was 14, which also means it’s the same year that Princess Diaries came out… so, it makes sense that this book stood out to me on the shelf at Borders. It also stood out because things like ruling anything, being “smart-mouthed” or a “goddess” were the antithesis of the way I walked through the world. I had debilitating shyness—most of my classmates at school had never heard me speak. And while this certainly wasn’t an appropriate book choice for a young teenager, it really helped frame my mind at the time that I could make changes, that I didn’t have to let my shyness hold me back, who I wanted to be was flexible, and most importantly, I was the one in charge of my life. 

After getting my Journalism degree at the University of Illinois (graduated in May 2009… had my son, Sam, in July 2009…), my small town newspaper closed, and I remember crying my eyes out one night because I couldn’t continue writing for them (covering town meetings and the like) and I could potentially never again, call myself a journalist. Of course that was silly. I’ve had my byline in quite a number of publications, and the sheen wears off after a while. It’s the research and the interviews and the way all the stories come together that’s the fun part. 

Anyway, my writing career ‘really’ started at a museum exhibit firm, where I loved the research-intensive nature of it and getting to really foster my bookworm’s heart; I loved taking all the data at hand and weaving a story through it, with a central theme at heart. I was laid off when I was pregnant with my daughter, Sadie (now 5 years old), and went to a marketing agency that was a bad fit all around—but led me to the opportunity to work writing full-time from home, which after a few years led me to the University of Illinois for a writing day job, which has now, again, led to me writing from home, full-time. Whew. 

While I’ve always been personal-development-minded, I had a lot of fear surfacing a couple of years ago, and in some ways felt like I had a wonderful, happy life (I did) but it didn’t feel quite right, and I felt very trapped, generally, and stuck. I had been working from home for years and in theory had all the time and flexibility in the world to give myself the space to discover what was next for me, and what I wanted to change that would feel right. But by taking the 9 to 5 job, where I really did have less time and space to think through things, I also had less time to worry—and clarity began coming in droves. In February of 2017, the thought of writing a non-fiction book came to me. And it’s been through several iterations and evolving ever since; in April of this year, I was in the midst of spending my early morning time doing what I love: reading books that speak to me—on a soul level—journaling, feeding my coffee addiction—when the phrase “light-filled mornings” just popped into my head. And I knew I had found what I’d been wanting; and I’m grateful I made the space for it. 


A few years ago, I was obsessed with morning routines. You’ve seen the (many) articles out there—12 things successful people do before breakfast, 8 ways to get ahead by waking up early. A lot of this was because I was also consistently working out for the first time in my life, and so I was trying to create space for things I’d never done before. But a lot of the advice out there was very action-oriented and, well, forceful, for lack of a better word. “Don’t want to get up at 5 a.m.? Too bad, sissy! Important people eat sheer willpower and discipline for breakfast!” I don’t think anyone actually said this in an article, but it often felt that way. If I could just be a little bit harder on myself (which I have a tendency to do anyway), then maybe I could create a morning routine that would fix everything I felt needed fixing about myself and my life. 

Light-filled Mornings has nothing to do with willpower and everything to do with joy. Over the past year, that has really clicked with me—allowing over forcing—working with instead of against—perseverance over insistence. I heard once that most of our problems come from us treating ourselves like a badly behaving employee; guilty as charged. It turns out that the things you really love to do (staring out the window while sipping your coffee… journaling to your heart’s content… reading all the books… doing yoga because it’s fun and not because you’re trying to reach a goal) are there because they’re meant for you. 

By doing the things that light you up in the morning, over what you feel you’re “supposed” to do, you are in alignment with your true self and able to start your day with a mindset that puts you in the driver’s seat. 

Light-filled Mornings is all about being proactive in how you want to feel; not reactive to conditions around you. Light-filled mornings are not another task to get done, but a way of milking the most from your day, the way you'd like to.

From my personal experience as well as studying that of many, many others, I’ve found that light-filled mornings—those truly life-changing, awe-inspiring, I-can-do-anything mornings, simple as they may be—typically fall into three categories: Cozy, Movement, and Inspired. Some mornings (generally my favorite ones) touch all three in some way; other times, I’ll only feel like doing some of the things that would fall into only one category, and that’s ok. With light-filled mornings, there is nothing that *should* be done; only things that you feel like doing that specific morning and making the space for them to happen, in any capacity. 


I always like to start my morning by guiding my thoughts for the day when I’m still in bed. I start my day by noticing and appreciating. As soon as I wake up, I’ll think to myself, “I should notice and appreciate,” because I’ve built the habit now, but also usually wake up coming out of a dream so I need a nudge to bring myself into the day. I think about how much I appreciate the fan in my room, and how the oscillating feature makes it so the right amount of air fans my face in the coziest, most wonderful way possible. I think about my king-sized Target blanket and how plush it feels and how great Target is, generally, and that we live in a world that has Target. I think about how well things are going for me (if I truly feel this way, no forcing it) and how excited I am for my coffee downstairs and anything else in the coming hours or days that feels fun or exciting. 

So by the time I’m ready to come down and make my coffee, I am in a good mood and good mindset—to where that appreciation keeps going. I have momentum behind it. My coffee addiction runs so deep and public that I have acquaintances sending me coffee memes and my daughter is learning her letters by saying, “C is for Caitlin and Coffee.” I enjoy the process of choosing which coffee beans will be today’s coffee, grinding the beans, choosing which mug is the right mug for the morning, listening to the coffee being brewed, and the steam that rises from it when I set my mug on the table and the light shines through to reveal it. 


I have always loved dancing around the house. I was in ballet for a lot of my childhood, and the sashaying around never went away. So after I have my coffee, I’ll likely twirl around to my yoga mat (people, if you weren’t sure that I was silly, here you go, full admission) and then do whatever barre or Pilates or yoga routine (or some mix of all) I feel like doing and have time for. I make my own playlists to play even if I’m watching a video and doing it along with that; but I taught fitness classes for a couple of years and really got into the habit of making my own routines, so it feels creative and fun for me to do that for myself. 

Lately, I’ve been wanting to branch out with the change in my own schedule and routine, and have been trying the Sweat app, which I feel is a good switch up to my normal Pilates—and I do love that you can just play your music right in there, and the confetti the app “throws” at you when you complete the workout is super fun. 

It took a while, but I’ve learned that I always feel better when I move in the morning, even if it’s a very small amount. Walking, running, getting out the mat, even for fifteen minutes, makes me feel more alive. 


Reading has always been such a big part of my life. I have always been an observer, an introvert, and while I love having friends, doing things, and meeting new people, it has to be built on a foundation of quiet, introspective, time to read and process thoughts beforehand or it’s just not sustainable for me. A few years ago, I found The Universe Has Your Back by Gabby Bernstein, and it was the breath of fresh air that I was really seeking at the time. Every morning, I make time to read whatever book it is I’m currently reading (usually four at a time, picked up at any given time based on my mood). As I process things best through writing them out, I am concurrently journaling any passages that speak to me while reading. 

Right now, I’m reading Three Magic Words (see the fun way this appeared in my life here), Warrior of the Light, The Power of Now, and Dragonfly In Amber (Outlander series book 2). Three non-fictions to one fiction seems to be my sweet spot. I always choose books to read in the morning that inspire me in one way or another. I don’t push through books that don’t resonate with me anymore just because I “started them.” 

Like I said, journaling is also a big part of my morning—I am almost always writing passages and takeaways from the books I’m reading, but will also “vocalize” on paper the appreciative thoughts I had upon waking, and if I have a perceived problem or something I am wondering about, I will write it down and then let it go. Often just having the courage to ask and then giving up trying to figure things out will return the answer to me in record time. 

Sometimes I’ll listen to music or podcasts in the morning. Sometimes I’ll watch Gilmore Girls on Netflix. It just depends on the day and what I’m really feeling. And there is no wrong choice. 


Light-filled Mornings will be a physical book; with thoughts, practices, and ways to get in touch with your intuition to give yourself permission to find what really lights you up—as far as morning routines and larger life paths go. 

I’ve also been thinking of making workout routines and playlists more readily accessible to the world, and expect a lot more video content to be created and shared in the very near future. 

And of course I love a good story; so I’ll be sharing many, many more stories of others’ light-filled mornings right here on the blog. 

Is there any content you’d like to see? Questions you have? Let me know!


Over the past year, that has really clicked with me—allowing over forcing—working with instead of against—perseverance over insistence.
— Caitlin McCoy
lfm 7 caitlin quote-2.png

LFM #6: Transitions, Helping Others, and Yoga with Kristina

I first met Kristina when we both were working at a museum exhibit design firm soon out of college. She was a graphic designer; I was a writer. Kristina’s sweet nature and ray-of-sunshine smile are the first things you notice about her. Kristina is the kind of person who, when you’re around her, makes you feel like everything in the world is amazing, as it should be, and anything is possible. (Which it is.)

Kristina has been teaching yoga for 10 years, and just recently helped open a new yoga studio, Hatha Yoga & Fitness, in Champaign, Illinois. She is an amazing dog mom already, and she and her husband, Todd, are having their first child — a boy! — in August. 


“At this time in my life, my light-filled mornings are committed to helping others with theirs,” Kristina says. “When I was in college, I would roll out of bed directly onto my yoga mat and start my day with intentional movement. It’s so, so important to get your day going the way you want it to. And so I wanted to help facilitate that for others.”  

Kristina wakes up at 4:40 each morning. She takes her two small dogs, Franny and Opi, on a walk, then has a smoothie, and comes to the studio to lead 6 a.m. yoga. 

“My mornings are very streamlined, and my focus is on others. After that yoga class I say, ok, I can relax into my morning now…  so I don’t often meditate before I come to the studio, but to be honest, walking the dogs at that time of day is pretty meditative.” 

Hatha Yoga and Fitness is a gorgeous space that just feels like a breath of fresh air. Kristina and other teachers offer yoga, meditation, sculpt, and barre classes, as well as one-on-one and small group yoga, personal training, and coaching. Also, (coming soon!) Lululemon retail up front.

“We’ve only been open for a month,” Kristina tells me as she finishes giving the tour of her gorgeous new space. “And we moved to a new home last week! And the baby is due in August. So, I kind of put it all out there, all at once,” she laughs. 

With the baby coming soon, Kristina says she knows her new routine will be very different. “I’m giving as much as I can to my students in the mornings now, and I’m excited to see what it will be like when he gets here.”

With the new home, Kristina says it’s been the “opposite” of nesting, but she feels very settled already in the new studio. “It’s been amazing to cultivate a dream into fruition… I used to have this laundry list of what I’d do when I had a yoga studio, and now it’s here.”  


“It seems like the yoga studio went quickly from getting involved in the process in February… but really, I’ve been working toward this my whole life.”

Kristina has been cultivating an attitude of joyful action for years, and it shows in everything she does. “I’m really excited we’re having a boy,” she shares. “I grew up with all brothers, and so it’s easy to envision this little one as an older brother one day.” Her husband said they should count all the yoga classes their son has already attended, still in the womb. “We’re going to have this little guru baby,” Kristina jokes. “For the most part, I feel really at home in my body with the pregnancy, but then I’ll see photos and be like omg, that’s me? It’s new and natural, all the same.” 

Every morning, Kristina does an Ayurvedic breathing practice, where she will cover her left nostril with her thumb and breathe 20 deep breaths out of her right nostril. Breathing through the right nostril gives her energy — it’s the sun side, for brightness, masculine energy, and awakening. “I love waking up at 4:40 and teaching, but it’s still hard sometimes! Those breaths help! On the weekend, I still do it — but then I just cuddle a dog instead of teaching class,” she says. “Every morning, when the alarm goes off, I breathe — with intention.” 

“I heard this quote that went something along the lines of ‘I always feel lucky when I work really hard,’ and I definitely feel that… I always feel lucky when I put in the work, because to always be taking that next step towards fulfilling your dreams is what’s going to get you there.”  

You can follow Kristina on Instagram as well as Hatha Yoga & Fitness and also visit the website.

It’s so, so important to get your day going the way you want it to. And so I wanted to help facilitate that for others.

LFM #5: Fitness, Hugs, and Personal Development with Katie

When we first sent our son, Sam, to preschool, there was this mom in the pick-up line that I kept thinking I just had to meet. She was always ready to meet your glance with a big smile, and seemed to have this upbeat, positive energy that just flowed from her all the time. 

Katie is the CEO and Founder of Harlan Coaching, co-author of the Sugar & Spice cookbookZYIA Active fitness clothing representative, mom of three adorable kids, and the woman who inspired me to start my own fitness journey several years ago. 


Katie tries to wake up each morning at 5 a.m. “It’s like a secret time… the world isn’t awake. It’s a special time of day,” she says. 

“I slowly make my way downstairs… I try to nurture myself a little bit at this time… I let out the dog, wake up slowly, bring down my book light and journal, and I just sit in front of the windows overlooking our backyard and just take five minutes.” Katie says this five minutes can be to contemplate her day, enjoy watching her dog (a beagle named Wrigley) have fun outside, or really, anything. She used to set a timer for those five minutes, but doesn’t feel the need anymore. “I allow my brain to go where it wants to go… I have a lot of structure to my day, so it’s nice to just BE for those five minutes at the start of the day.” 


Whether it’s her coaching business or working out, Katie is on the move for a lot of her day — and mornings are no different. “After I take my time waking up slowly, it’s time to get moving,” Katie laughs. 

Depending on the morning and her family’s schedule, Katie will either get right to work tasks or do her workout then. Being a fitness instructor with multiple certifications and a home gym, I was interested to see what she’s loving right now. 

“CrossFit!” she announced. “Right now, I’m doing CrossFit… I need to be challenged all the time, and this seemed like a fun thing to try. I love it, because it’s very much what you want it to be… it can seem intimidating, but there are lots of different people, different ages, different goals, all making it their own.” She also enjoys running when she’s not at the gym. 

“Because my kids are home right now, for summer vacation, business activities fit into the cracks,” Katie said.  “So if it’s not a morning for me to drive to CrossFit, I’ll jump directly into my work to-do’s.” 

Katie runs an intermittent fasting and carb cycling 3 week online program called IF You Carb Cycle, has a membership group for fitness clients with an online portal full of fitness videos, challenges, and recipes, does business coaching for other entrepreneurs, and is also a leader in the ZYIA active wear company. “It’s a lot of Facebooking,” she laughs. “First thing in the morning, I check in with all of my clients if I’m running the program, to see how they are doing.” 

“With business coaching, I have some private clients as well as group membership clients, that’s meant to be extra help for them, whether they are just starting out or ready for growth… I love that I have such a variety of clients, and I love this side of my business… watching others succeed is so inspiring to me.” 


“Every morning, I’ll write one page in my journal,” Katie shares. “I keep it to one page, but I don’t have any goal for it or structure to it other than to just journal what I feel like journaling that day… it tends to be a frustration or a problem on my mind, usually business-oriented, but it allows me to work through it, and not leave it in my head… I do always end the page with something I am grateful for and appreciate that day.” 

Every morning, without fail, Katie makes sure not to check her phone until she journals. “This is HUGE,” she says. “Doing this keeps my mind in the right place… one email can completely change the trajectory of your thoughts, and I want to hold on to that place I want to.” 

Katie also loves listening to books or podcasts. “I’ll put my headphones on while making coffee if the kids are asleep, and I love listening to the Oprah SuperSoul podcast. It’s inspirational, it’s spiritual, but in all kinds of different ways.” She recently listened to the episode featuring Diana Nyad, who is the first person to complete the 110-mile swim from Cuba to Key West, Florida. “No matter what the subject is, she has a way to ask the same set of questions to end the interview, and everyone’s conversations are just so inspiring.” Katie also loves listening to Gary Vaynerchuk if she’s in more of a work-focused mood. “I have to be in the right mood,” she says, “but if I have a frustration on my mind, I’ll search out that personal development that fits it. I really loved Playing Big by Tara Mohr… for all my fiction books, I like physical books, but for non-fiction, listening is just the best.” 

While day to day things can change, Katie says her mornings include Facebook, coffee, and hugs for her kids and husband. “I love hugs!” 

You can learn more about Katie on Instagram and Facebook and visit her website.  

I have a lot of structure to my day, so it’s nice to just BE for those five minutes at the start of the day.