28 Lessons from 28 years of life


It’s pretty incredible to look back to see how far you’ve come.

This is my 2nd time doing this since I started the blog (check out last years roundup here) and every year I’m blown away by all the things I’ve taken away.

I spent so many years of my life on automatic pilot, going through the motions and not taking stock in my life. What I was learning, how I was growing. And doing this every year has been such an amazing way to look back and do just that — plus you guys know I LOVE sharing my shiz with you.

So here they are — the mess, the growth, the shifts. I hope they serve as a gorgeous reminder for your own life.

28 lessons from 28 years of life:

  1. Success isn’t about the shiny pennies. It’s about getting clear on what’s truly important to you and going after that feeling every day.

  2. Boundaries are beautiful. When you set them, you are finally able to say no to things you don’t want so you can say yes to the things you do.

  3. The thing that feels like the hardest thing on the planet to do/decide/shift? It’s not. It might suck, and be painful but you’ll get through it.

  4. Anxiety is your intuition giving you clues. This was a huge lesson this year (and therapy) has taught me and it’s allowed me to truly learn how to use it as my superpower instead of feeling overwhelmed by it. 

  5. Run towards the people and experiences that fill your cup.

  6. Trust the gut tugs. This was one of the lessons I didn’t expect to learn and one that has changed so much about the way I navigate life. 

  7. A woman’s body is SO complex and something to be celebrated — periods and all. (Read more about my switch from birth control pills to the copper IUD this year

  8. Vulnerability is strength. Embrace the mess and choose to grow from it.

  9. 20 minute workouts can be just as empowering and challenging as an hour boot camp class. Choosing my time wisely in this way has been such a huge part of my journey this year and my old limiting beliefs that left me in the gym for hours always feeling not enough has been BLASTED on a whole new level with the workout program I’m currently rocking. 

  10. Put yourself first and foremost. Over EVERYTHING. Because you cannot give to anyone or anything if your tank isn’t full first.

  11. That I am a manifesting generator in human design and a 7 on the enneagram (which gave me SOOO much understanding about myself and why I operate the way I do — check out episode 5 of the podcast for more info!)

  12. My boobs do not define me as a woman or a sexual being. Period.

  13. Belief is the root of every possibility we allow into our lives. 

  14. Money doesn’t have to be stressful. We don’t HAVE to live paycheck to paycheck and constantly perpetuate the “I’m broke” cycle and it STARTS with the words we say and the energy we put into the universe. 

  15. Allll about my innate privilege and how I can show up in the self development space AND be an advocate for social change.

  16. Expectations can’t get met if you don’t express them. Ask for what you want. Express what you need. 

  17. Surround yourself with people who have different perspectives and lives than yours. It is the most beautiful way to grow and learn. Don’t know where to start? Follow people online and diversify your feed.

  18. Sharing your story, even when you’re going through the damn thing, can be the most rewarding thing you ever do.

  19. If you don’t like it, change it. You have the power to shift your thoughts/decisions/the way you show up in the world. So do the damn thing and make the shift. Even if it’s hard. 

  20. Change isn’t such a bad thing. I used to be terrified of change but this year has taught me so much about the beauty of leaning into the shifts. Change may be uncomfortable but that discomfort? It’s where all the growth and magic takes place, if you let it.

  21. My heart craves adventure. I need it. I thrive off of it. And the more adventure I can have in my life, the more my soul feels filled the fuck up. So move towards what lights you up. 

  22. Just because something works for one person doesn’t mean it’s going to work for you. You already have the answers inside of you. Surround yourself with people who help you get clear on what you really want instead of those who prescribe what they do to you. 

  23. Starting your day off with gratitude will change the game. I’ve been doing this for the past 6 months and it truly puts my mindset in the best spot. 

  24. Peoples beliefs don’t pay the bills. Do what sets your soul on fire and do so apologetically. Not everyone will get it. But don’t let other peoples thoughts stop you from showing up for what YOU want on YOUR terms.

  25. Community is EVERYTHING. Women are hardwired for community and it MF SUCKS when we don’t feel like we have people in our lives who truly get us. Whether you foster and create your own soul sisterhood like I did or join one (you can sit with us!), seek out a group of women that will set your soul on fire and empower you to be better every single day.

  26. Be an advocate for your health. One of my biggest takeaways from my BRCA journey this year has been standing up for what I want with my doctors. Ask for what you want. Trust your intuition. And don’t just follow doctors orders because they tell you it’s what’s you have to do. Get second, third and fourth opinions. Do your research. Talk to people who’ve been in your shoes. And stand up for your health, it’s all you’ve got.

  27. “What do you need today love?” — a beautiful tool my dear friend Jen Wille shared on episode 21 of the podcast and one that has truly helped me get super acquainted with my innate desires.

  28. The key to living your fuck yes life? Getting rid of the “shoulds” and getting clear on what lights you up and moving ALLLLL THE WAY in that direction. Okay? Ok. 

Which ones are you committed to working on this year?

Xo Amanda

Why I think the celery juice craze is a bunch of bullshit



For the longest time, food consumed my life. I was OBSESSED with every diet trend — the celery juice craze y’all know I’m SOOOO in love with? I would have 100% been on that train a few years back.

I had convinced that the only way that I could be “healthy” was to eat bird food and rock every diet trend in sight (which caused my mental health and bank account to suffer REAL quick), and eating quickly became my least favourite activity because it truly controlled my life.

Not to mention it led to years of yo yo-ing like crazy.

Why I’m so AGAINST the trendy diets and health hacks like celery juice? They more often than not ‘cause our bodies to go into distress and lead to the inverse of our intentions: OVEREATING.

Do you struggle with this too? You are SO not alone.

Now I am NOT saying this is true for everyone on the planet. We ALLLLL have different needs and triggers. But I know my gals, my overachieving all or nothing, yo yo dieter babes. If you’re not that and don’t struggle with this shiz, move on sistah ;) But if this resonates hard core, this is for YOU.

Here are 3 tools you can incorporate TODAY to BREAK FREE of your overeating habits:

  1. EAT ALL THE FOOD GROUPS. Yup, I said it. When you cut out foods (especially food groups all together), your body literally goes into deprivation mode. Instead of eliminating foods all together, try adding MORE healthy, nutritious foods into your daily eats, while also giving yourself the freedom to enjoy a treat here and there.

  2. REDUCE STRESS. Stress is the leading cause to overeating (chronic stress increases the levels of cortisol in our brains, a hormone that increases our appetite) so there is a DIRECT link between stress and overeating. Find simple ways to reduce the stress in your life — exercise, meditation and breathing techniques are some of my faves!

  3. FILL UP ON VEGGIES. There’s a reason mom always told you to eat your vegetables. Veggies are the food group that have the highest amount of fiber (and water) at the lowest caloric intake, so you can eat a shizzz ton of them and stay full and satisfied for longer. Plus you get the added benefit of all the those amazeballs nutrients ;)

Can you commit to even just ONE of these tools?

Which one are you gonna try?

Or is there something else that works for you?

Xo Amanda

2018: My Year In Review

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Hi Live Your F*ck Yes Lifers!

I can’t believe it’s that time again to sit down and take stock of the year — it feels like just yesterday I was writing my 2017: My Year in Review blog post.

Doing this every year has become such a beautiful tradition. It gives me space to reflect and set intentions for the upcoming year — and my hope is that it inspires you to do the same.

So often we go about our life not taking stock for what we’ve accomplished, especially when we feel like we haven’t made any progress in a year. But I bet that if you rock out this exercise alongside of me and take some time to truly look back on your year, you’ll be surprised of just how much you HAVE accomplished and just how far you’ve come.

2018 was arguably the best year of my life. 

While learning about having the BRCA 1 mutation was a huge thread through it all, the biggest thing was living up to my chosen word of the year — UNAPOLOGETIC.

It allowed me to feel the fear and do it anyways. 

Say YES to opportunities that my gut was pulling me towards even if my head was saying no. 

Share my story and truth with abandon. 

Finally DO the things I’d been holding myself back from doing for years.

Here’s a snapshot of some of those things…



  • My first trip was a 2 week long stint to LA, San Francisco and Hawaii. I was put up in LA for a leadership conference for my business (which in and of itself was a DREAM and an HONOR) and it landed right around my Birthday/mine and Kev’s anniversary so we extended the trip and drove up the coast to San Francisco before I flew to Honolulu for a week with my best friend from high school, Irina. It was the first time in my career that I was able to just take off and go somewhere because of my business.

  • In April, I got to experience my first all expenses paid trip to Punta Cana that I earned through my coaching biz. I got to take Kev as my guest and it was the most luxurious and relaxing and fun 5 days.

  • Next up was my first retreat I held for the gals on my coaching team in Florida — aka the most hilarious, fun and amazing weekend filled with face masks, rained out photoshoots, laugh attacks and margaritas.

  • And then I got to see them again (plus way more of my gals!) in Indy at our annual coach Summit where I had the biggest full circle moment of my life. Can’t say Indy was the most exciting place to visit, but I would go anywhere to spend a long weekend growing as a business owner and person alongside my team.

  • In August, I got to check a major place off of my bucket list: Iceland. We went in celebration of my mom’s 60th and the amount of adventure we experienced was just unparalleled. We went into the inner chamber of a MF volcano. So cool.

  • The rest of the year was filled with mini trips to Canada (a week spent at my cabin was heaven on earth), a stint in NYC and my first time in Texas for an amazing conference.



  • After 2.5 years of rocking my side hustle, I was able to make enough to quit all of my additional part time jobs. And that’s working no more than 5-10 hours a week. It’s amazing what happens when you decide to show up and trust in the compound effect.

  • I launched my Live Your F*ck Yes Life podcast!!! If ya haven’t already, subscribe here.

  • I launched my wellness events & retreats company Empowered and Free. We hosted 3 amazing events and one retreat in the Chicago area this year and have some BIG plans for the next year and I can’t WAIT. This was honestly the biggest surprise of 2018. I had NO intention of creating a company like this. All I wanted to do was hold space for wellness, self care & community in a way that I hadn’t seen in Chicago via a social media movement experiment…and SO many women resonated. Just another beautiful example of following those gut tugs.

  • I had my writing published in a book, The Authentic Woman Series: Identity Rising.

  • I got certified as an emotional eating and mindset coach.



  • I was tested positive for the BRCA 1 gene and had a prophylactic bilateral mastectomy.

  • Spent 6 months of the year working on the most artistically fulfilling and empowering show I’ve ever been a part of. Haymarket the musical was such a gift in my life — and it was super badass getting to be a part of an original cast recording!

  • I went off the hormonal birth control after 12 years of being on the pill — read more about my decision to do so here!

  • I started working with a therapist after years of resisting it. Best. Decision. Ever.

  • I completed my first 90 day workout program, focused on strength training in new and exciting ways and truly learned what loving and appreciating your body is all about.

  • Celebrated my 10 year high school reunion — WHAT? So crazy.

  • Created and fostered the most incredible support system in Chicago. It’s been a year of nurturing and deepening new & existing relationships like never before.

  • Had a bon voyage to the boobs weekend and photoshoot with my 3 best girlfriends at my cottage and a surprise ta-ta to the tits party the week before my surgery in Chicago!


This year was filled with unexpected magic.

Some things I planned but most? The things that brought the most to my life were FAR from anticipated.

And I truly believe it’s because I allowed space to explore them.

I listened to my intuition, my gut, and I went where I was called to go.

Did I “hit all of my 2018 goals”? Hell no.

That’s not the point. Some of them I showed up for with gusto. Some I’m still working towards and it’s only a matter of time. Some no longer serve my greater vision and purpose. And others I didn’t even know I needed/wanted.

All I know is that I followed my gut to the YES’s.

Because I know it’s my compass more than anything in the world.

Sometimes, it’s the most simple YES’s that transform your life in the most INCREDIBLE ways.

So this year, I hope you say YES. Invest your time, money, heart in things that will allow you to LIVE YOUR FUCK YES LIFE.

And notice how I said YOURS. Not someone ELSE’s version of that. YOURS. YOUR happiness. YOUR dreams. YOUR health.

Follow the gut tugs, my badasses.

It’ll lead you to LIVE YOUR F*CK YES LIFE TOO, ok?

What’s your intention heading into 2019?

Xo Amanda

What Having a Double Mastectomy Actually Feels Like


I’m 6 days post op from my bilateral prophylactic mastectomy (a fancy ass term for chopping off my tits preventatively) and to say this week has been one of the weirdest and most challenging weeks of my life would be the understatement of the year. 

Getting ready for this surgery, I was FREAKING out. I had no idea what to expect and when I searched around the internet to get some // any // kind of answers, I came up hella short.

So here’s my story. In hopes that if you’re searching around frantically like I was, you can find this post and feel less scared shitless and a little less alone. Or maybe you’re just one of my amazeballs readers who never misses a post and always wants to hear about what’s going on in my life, and this has pretty much been my life so here goes.

Fair warning: As always, I don’t keep things super PG and am honest AF about my own personal experience. So here goes...

Extra reminder: This is my personal experience. Everyone I’ve spoken to that has had this procedure has different ones to share. If you are thinking about taking action because you are BRCA +, check out some support groups and speak with other women who have been through this process as well. It was a super important step for me in my journey.

I have to say, in many ways, 2018 felt like the year of before and after — like everything was leading up to this one huge day, December 3rd, when I was finally going to be having my double mastectomy. Which for all you gals out there considering this/or rocking your previvor status already, my surgery was a DTI, OTM bilateral prophylactic mastectomy. 

DTI = Direct to implant. I was lucky to be a candidate for a one step procedure for a few reasons, according to my plastic surgeon — 1. I’m young, healthy and fit & 2. I wasn’t looking to go up a cup size. (Often, during the initial surgery to remove the breast tissue, expanders are put in in the place of implants for a few months leading up to a separate exchange surgery when the implants get inserted)

OTM = Over the muscle. This is in reference to where the implant is placed. Over the muscle is a pretty new way of doing things and, because of that, my surgeon was definitely more comfortable with under the muscle, but after speaking to my surgeons and my fellow previvors, I knew that OTM was the right decision for me so I MF advocated for myself and am SO happy that I did. 

Bilateral prophylactic mastectomy — double preventative (aka I did/do not have cancer) removal of both breasts. 

Anyways, back to the surgery itself. The idea of it scared the living SHIT out of me. I had only ever had one major surgery in my life and it was when I was 19 and got my tonsils removed, but that was something I wanted to do. This? This wasn’t something I would have ever made the decision to do without a good ass reason in my entire life. 

I mean, don’t get me wrong, I was never obsessed with my boobs. They were always farther apart than I’d have wanted and shaped a bit like pears (can ya picture it?), but I had never for a second considered getting implants. So many people would say things like “well, silver lining, you get amazing boobs!” — and I never saw it that way because I genuinely didn’t want them. Hell, I seriously considered going flat for a while but didn’t think that would translate well as a 20 something year old who is making a good portion of her career as an actor. Yup, entrepreneur, health coach, speaker and actor bitches! If you’ve been around these parts long enough, you already knew that though.

Anyways, my point is that major surgery was a pretty foreign concept to me. And I imagine it is for you as well. So I’m going to walk you through everything from start to finish with all the nitty gritty details — you ready, lets do the damn thing:

The day of...

My surgery didn’t start until 10:30 AM so I didn’t have to be at the hospital until 9:00. You’re not allowed to eat anything after midnight the night before which I thought would totally suck as I always have 2 breakfasts but my nerves actually killed any appetite I may have had.

Morning of, I got up and took some time for me to journal and do some light yoga which really helped me put me in the right frame of mind. I took a long shower, washed my hair (DO THIS) and rocked my surgical antiseptic wash (mine was called Hibiclens — don’t freak out when you open it and it’s MF magenta colored like I did), drank my required pre surgery apple juice and head to the hospital. 

When I got there, I registered and got set up in a private room to do all my pre surgery vitals and get my IV administered. I had to pat down my entire body with these cold wipes before putting on my gown — let me tell ya, the process was hella sexy — and then both doctors came in, chatted with myself and my support squad, and before I knew it, I was given my sleeping cocktail (which led to some seriously hilarious raw video footage of me thinking my body was a bowling ball and the bed’s rails were bumper cars) and whisked away to surgery.

And then I blacked out.

Literally. An entire 6 hours of my day was completely gone. One minute I was holding my husbands finger and the next minute, I was blinking half awake in the ICU saying that I was nauseous, and then blacked out again until I was in my room, surrounded by my support squad, with Coco playing in the background (‘cause they know how much I freaking love Disney). 

The rest of my hospital stay was pretty uneventful. I was surprised how low my pain levels were (2/10), I was allowed to have broth and popsicles for dinner (which let me tell ya tasted DAMN GOOD) and I spent the rest of the night/early morning watching movies, dozing on and off, talking with my support squad, taking meds (I wasn’t on any narcotics because they’d administered nerve blocks for the procedure which I was super happy about because my stomach does not do well with narcotics at all) and having my drains cleared by the nurses, who I freaking LOVED. Seriously, my team was incredible. Shoutout to the Northshore team at Evanston Hospital — I couldn’t have been more impressed.

Post op week...

Overall, I’ve gotta say, this experience has been way less taxing than I anticipated. I think the unknown/fears heading into surgery were wayyy harder than anything I’ve experienced post surgery and that was truly surprising to me.

After entertaining the hospital staff with my attempt to dance down the hallways on my evening and morning walk, I got the go-ahead from my doctors that everything was looking good and got discharged from the hospital.

I was a bit sore, almost like I’d done a really intense workout the day before and my shoulders, back & chest were taking the brunt of it, but I was so happy to be home and in my own space. I was allowed to take a shower 2 days post op which was THE BEST THING IN THE ENTIRE WORLD. Seriously, I never thought a shower could feel so good. I definitely was not able to shower on my own though so help is definitely a necessity post surgery. There is no way I would have been able to get by this week if it weren’t for my husband taking time off work to help me through this. 

I also saw myself for the first time since before surgery and I was expecting to look like Frankenstein and was SHOCKED at how good the girls looked just 2 days out — they were swollen and puffy for sure but wayyy better than I anticipated. Saw my plastic surgeon for a follow up 5 days post op and he was super impressed too! Everything has been healing well. 

The rest of the week has been filled with lots of resting, a few excursions (walks, a trip to target, pedicure, hair wash), watching a shiz ton of movies & tv shows, naps, and hanging out with my mom & dad who came into town for the surgery. 

While resting isn’t a state I’m used to being in for too long, and having everyone have to do things for me has been tough, it’s been such a wonderful way to really foster a new found sense of love for my body and everything its capable of. And it turns out, so much beauty happens when you sit back and allow everything to unfold as its supposed to.

I may have never expected to be here. I may have never wanted to have to make this choice. But it’s taught me so much more than I could have ever imagined.

And I know it’ll only continue to do so. 

Xo Amanda

Why I decided to get a Preventative Double Mastectomy at the age of 27


I've always known that whatever hardship came my way I could handle.

I'm strong willed and a hell of a fighter.

When I was 8, at overnight camp, I was bullied and literally thrown rocks at by the other girls in my cabin. 

When I was 10, I suddenly woke up in the middle of the night and unexpectedly couldn't walk and ended up in the hospital for 4 days with the doctors unable to diagnose what was wrong with me. 

I’ve struggled with body image, toxic friendships, losing friendships, orthorexia, the yo yo dieting binge cycle, anxiety, panic attacks, the works, and with self development and the right tools, I’ve overcome them.

But some things you just don’t feel like you can…

When I found out I was positive for the BRCA 1 gene earlier this year, I tried so hard to not let it derail me and have a total breakdown — to be “strong”. But the day I found out, I couldn’t keep it together. I ran to the shower and had a totally hot ass mess breakdown, movie style.

And it’s crazy to think that in 2 weeks, on December 3rd 2018, I’m going to have the official “previvor” status.

Yup, I’m chopping off my tits.

The decision to get a preventative double mastectomy was easy. I knew going into my genetic testing that if I found out I was #brca1 I would be going through with the surgery. (I didn’t WANT to, but I knew that’s what I would want to do given the circumstances.)

I could have gone the preventative screening route — which is a totally valid option! — but I know myself and I knew that I would constantly be living in fear.

Getting tested on the other hand? I put it off for years out of fear. But if there’s one thing I hope my journey with all of this shared is that knowing your predispositions is what gives you AGENCY over your HEALTH and your LIFE.

I’m grateful I know because now, I get to MAKE a choice. I get to stand up to cancer and tell it to fuck right off.

And that is a powerful thing.

Maybe you have a history of breast or ovarian cancer in your family and you can relate. Or maybe you are navigating your journey with a genetic mutation too. Or maybe, you are waiting to do something you know you need to do out of FEAR.

I’m here to tell you you’re not alone, my love. And that if you need ANYTHING, I’m always just a message away.

If you want to learn more about BRCA and my journey with it,

take a listen to this episode of the podcast.


I’ll be blogging more about my recovery journey and everything in between so if we’re not email penpals, be sure to subscribe to my email list to not miss a beat.

Your love & support means the world.

Let’s kick this BRCA gene in the goddamn tits.

Xo Amanda  

Gut Health Matters. Poop better, live happier & feel your MF best.


I was super into the arts and humanitarians in high school.

English. History. Psych. It was my jam.

But science? Anything math related? It was just NOT my jam. Except for Biology.

I was so fascinated by the ways our bodies worked and I related to it because it felt applicable to me — ya know, ‘cause I have a body.

So when I started learning more about nutrition in my journey to becoming a health coach, I became FASCINATED by the gut.

Gut health has become a super trendy topic as of late — you know, all those fancy yogurts and kombucha supporting that gut health all the wayyyy. Right?

But supporting our gut health is SO MUCH MORE than having a kombucha every day…(which for the record, I don’t recommend). And having a healthy gut is KEY to having a healthy body…and here’s why…

The gut is largely responsible for putting our body into working order.

As our food gets broken down, the microbiome (aka the bacteria in our gut) absorb the nutrients from the food which, in turn, supports things like hormone balance, mental health, healthy waste elimination (aka GOOD POOPS) & even skin health.

The craziest thing that totally blew my mind?

The gut and the brain are directly connected.

Which, in turn, means the food you’re ingesting and being absorbed by the gut impact your mental health/anxiety in profound ways.

How do you know if your gut needs some extra love? Here are some symptoms you may be experiencing…

  • Anxiety - Around 80% of serotonin, the neurotransmitter that impacts mood, sleep, social behavior etc is produced in the gut. So when the gut isn’t healthy, you’re getting less serotonin, which can negatively impact your mood.

  • IBS/ bowel movement issues — these have been directly linked to an imbalance of the microbiome

  • Exhaustion/Brain fog - this is also linked to lack of seratonin, as having lower levels of it can cause insomnia or trouble sleeping

  • Acne or skin issues — the main cause for acne/rashes is an imbalance in the gut

  • Cravings — if there’s an overgrowth of yeast in the system, you can crave more sugar

If you’re like AHHHHH I HAVE ALL OF THESE or even SOME of these, then GIRLFRIEND, you can do something about it right fucking now.

The microbiome in our gut can be reset in as little as 3 days. Isn’t that incredible? Which means with some mindful practices, we can take agency over our health, mind body and soul.



I’m not a proponent for quick fixes in life. Especially when it comes to our health. But sometimes, our body needs a reset to be able to give us a healthy base to launch into new shifts.

And that’s why I love the 3 day refresh. A 3 day plant based gut detox which focuses on eating real foods & supporting your gut health through supplements.

I’ve rocked this particular program three times now (about once per year) and every time I do it, I’m astounded by my results. And this time was no exception.


I weighed myself out of sheer curiosity and I’m down 7.6 lbs (my husband who also rocked it alongside with me this time was down 7 lbs) and we both have maintained that loss a week later.

I’m feeling SO energized and refreshed in a way I haven’t felt in months — YASS GUT HEALTH.


  • bloating GONE

  • slept better than I have in months 

  • feeling so lean 

  • brain alert and focused 

  • poops are on point

  • eczema cleared up


  • felt a little hungry the last night of the 3 days but tea helped 

  • my energy was lower overall through the 3 days but it’s back tenfold  

I am so glad I dove into this even when I felt like I didn’t “have the time” for it. And I’m so proud of my LYFYL wellness community for rocking it out too, especially my 2 gals who did it while traveling for work. MF ROCKSTARS and proof that you CAN put yourself first no matter what season of life you’re in. And if you’re looking for a quick way to shift your body’s composition, this is 100% what I would recommend.


Big ol’ duh, I know. But seriously, gut check yourself (ha, see what I did there?) and check in with how many vegetables a day you’re actually getting in. They are the best way to add more healthy nutrients in your day to support gut health.


Fiber doesn’t get digested in the body until it gets to the gut (which stimulates bacteria growth!) so it’s the healthiest thing you can ingest. Some of my favorite high fiber foods include: raspberries, broccoli, chickpeas, artichokes, lentils.


This can be a bit tricky because many probiotics on the market are actually not beneficial to your gut health at all because the casing they’re encapsulated in aren’t made to withstand the acidity in the stomach and break down before they even make it to the intestines (which is where they are needed to do their job!). I take my probiotic in form of powder in my daily smoothie because I know it has the correct casing (shoot me a message if you want more info!) so whatever you do, just be sure to do your research on which ones you can snag that will actually do the job intended!

And there you have it! GUT HEALTH FOR THE WIN.

Do you have any symptoms listed above? What has been your biggest struggle with gut health?

Let me know in the comments!

Xo Amanda

Living with Anxiety? Yeah, me too.



The word alone gives me anxiety — and honestly, I’ve been wanting to write a post about this for a long ass time but something has kept holding me back…until today.

Why now?

If you follow me on Instagram, you know that I love to pop into my Insta stories on the regular and talk to you guys — pep talks, rants, goofy moments, adorable pup time with Toby and silly dance parties are what you normally can expect, but last week, I was having one of those days (maybe you know the kind) and I brought it up on my stories, asking for help on how to navigate it all.

And I’ve never had SO MUCH response to something I posted in my life. 92% of my followers said they struggled with anxiety too. I knew I wasn’t alone but the amount of “me too” responses I got absolutely blew me away and I knew I couldn’t stay silent about it anymore.

My Story

I've lived with anxiety for the past 5 years. The summer of 2013, an event in my life triggered what I now know to be called a panic attack. At the time, I thought I was literally dying. I was hyperventilating and crying so much that I almost passed out and for the life of me, I couldn’t make it stop.

This was my first experience with anxiety, or at least what I can remember.

And honestly, my first experience with mental health struggles.

My anxiety took a really intense hold over my life for the years following — panic attacks would happen when I least expected, conversations about the simplest things could spur it and I would find myself waking up with a heavy chest that just couldn’t go away, no matter what I did.

I’ve spent the past 5 years navigating my anxiety and building up tools in my tool box that have helped immensely — and what used to be a super common feeling has turned into something that rears its head every one and a while.

Anxiety looks different on everyone. I know women who navigate it from all ends of the spectrum — from women who have Generalized Anxiety Disorder (GAD) who are on medication for their anxiety to women who occasionally get anxious about specific circumstances in their lives.

One thing I do know? Most women don’t talk about it.

Which makes us all feel a hell of a lot more alone in all of it, don’t ya think?

It’s my mission to help contribute to the mission to normalize anxiety — ‘cause you are not less than because you experience it, in any capacity. Ya hear me?

What you can do?

I was blown away by the incredible thoughtful response some of my amazing followers on Instagram shared with me, and I wanted to share their thoughts alongside mine. Here they are…

“Breathing mantras and writing!”

“Puppy snuggles” — you laugh but there is scientific proof that petting pups actually lowers your cortisol (aka stress) levels!

“Journaling out my feelings”

“Evening out my breath. So making my inhales 5ish secs and my exhales 5ish secs.”

“Yoga, meditation and journaling is what works for me.”

“Getting enough sleep”

“Painting/being creative in any way.”


“Big hugs”

“Writing down things I can see, feel. and hear helps ground me.”

“Reminding myself of things that are true.”

“Running and coloring”

How thoughtful are these responses? So many incredible things to sift through and find what works for you.

Here are some of my personal go-tos that have been a total godsend to quiet or rid myself of anxiety:


The minute I feel anxiety creeping up, I know that the best thing I can do is to sweat it out. It works absolute WONDERS, and having a community of women encouraging me and supporting me along the way has been KEY in my journey. We all need spaces that allow us to come exactly as we are and that’s what these groups have been for me.


There is nothing like putting on some of my favorite tunes (lately I’ve been taking it back to some TLC and it’s been pretty fucking incredible) and throwing myself a major dance party.

I know it can feel counter-intuitive in the moment but thrusting your body into something active and physical and unexpected can help jolt you out of your state of anxiety.


Sometimes something as simple as a shift in environment and getting outside can make all the difference. I actually try to pre-emptively plan for these with my daily mid day walk with my pup — it forces me to get out of the house! If you work a traditional full time gig, take your lunch outside or take the second half of it by going for a walk. Better yet, start your day with a quick walk around the block to wake you up!

REMEMBER — if you are struggling and need someone to talk to, I’m always just a message away my love. I’m no expert on anxiety but I’m always, always here.

Xo Amanda

p.s. I’m hosting an End Overeating & Anxiety for good webinar with my good friend and therapist Rachel Wright later this month and would love to see you there — be sure to hop on my email list and in our Live Your F*ck Yes Life Facebook community to get the deets first!

Why I don't believe in "falling off the wagon" and why health isn't all about getting banging ass results


I failed.

Or at least by all standards of the fitness industry, I failed.

The past 7 weeks, I've been rocking my latest fitness adventure -- a strength training and HIIT program. I've been working out 4 days a week, rocking my rest days like nobody's business and continuing to adopt my food freedom program principles.

You'd THINK that I would have seen these INSANE results -- AB CHECK HERE, am I right? 

We're all programmed to believe that we will dive into a fitness program and that by the end of it, we're going to be RIPPED. That we're going to shed the weight, get that six pack we've always dreamed of and we'll finally be able to zip up those jeans from high school we've been holding in the back of our closet for 10 years...

I know I used to believe that with every fibre of my being. 

And when I didn't see results right away, I sabotaged myself and deep dove into my binge eating spiral and would put on 10-20 lbs in a month.

That cycle plagued me for YEARS, until I changed up my fitness regime. Started rocking programs that actually worked and gave me long lasting results.

And all of a sudden, I actually FELT HAPPY. Not just because I lost a few dress sizes, but because I FELT STRONG. I felt active and alive and energized in a way I hadn't in years.

And for the past 3 years, I've continued to feel that way. Trying out new programs, feeling like a MF athlete and badass...until this program.

'Cause you see...I've been rocking this strength training program and as I head into my final week of it, I've seen no weight loss or physical external shifts. In fact, the physical shifts I have seen have been me feeling fluffy and bloated.

And you know I'm always going to keep it REAL AF with you babes, and my truth right now is that I've spent the last couple of weeks feeling like a total and utter FAILURE. Because your girl is as health coach, right? So if I can't walk the walk, how am I supposed to inspire and empower my clients and future clients to do so as well...right?


While you may not see any badass results from this, what you also don't see is everything else I've been navigating this summer. 

The past couple of months, I’ve been dealing with some intense shifts hormonally that have caused my body to feel out of whack.

2 months ago, I transitioned off of birth control pills to the copper IUD. I originally did so in April but my body literally rejected the IUD and I had to get it removed and a new one inserted (which, let me tell ya, is NO FUN). Luckily, the IUD stuck this time around, but my body has responded SUPER differently to this one. The first time around in April, I had no bleeding and no seemingly different experiences beyond my shifts in mood depending on where I was at in my cycle.

But this time, my bleeding has been incredibly different — I bled right after the initial insertion more than I ever have in my entire life. And since early July, I’ve had continued intermittent spotting and periods every other week.  

And the past few weeks, my body has been intermittently bloated AF in ways I’ve never experienced before (for all you gals who have dealt with this for years I FINALLY UNDERSTAND) and it’s been super uncomfortable.

I look in the mirror and that voice in the back of my head that tells me I'm not good enough, and I should just eat an entire box of donuts has been getting louder and louder...all because my BODY doesn't look the way I EXPECTED it to or the way SOCIETY TELLS ME IT SHOULD after finishing a workout program? 

I call bullshit.

I mean, I am ALL about celebrating different shapes and sizes and finding STRENGTH from the inside out, not about looking a certain way — and this gal? THIS IS ME TODAY.

The bright, energetic, sensitive, silly, playful, dedicated, focused, harry potter obsessed dog mama multi-passionate entrepreneur goofball who also happens to be bloated right now.

And she is JUST as worthy bloated as she is when she’s not. 

She's just as worthy when she's kicking ass with her workout program or moving slower and working out less.

She's just as worthy when she's eating a delicious pot of zoodles than when she's eating a MF cookie.

Our health and fitness journeys ARE FAR FROM LINEAR. Nor should they be.

And to expect our lives to constantly be moving that direction is unrealistic. Shit happens. We travel. We go into a crazy busy period at work. A loved one dies. We plan weddings. We enter new relationships that turn our worlds upside down. 

We accept that these things are part of life and that it's OK, but we have such a tough time acknowledging that it's also okay to have a fluctuating body?


You are worthy just as you are right now my love.

And no matter where that is, all you can do is show up with grace, kindness and do the shit that makes you FEEL ALIVE and ENERGIZED AF.

Xo Your no BS soul sistah,


3 Reasons why Finding your Community is Key to a Happy & Healthy Life

Hi-ya, Live Your FYEs Lifers!

I've been laying low on the blogging end because I've been pouring so much heart and content into the pod (which if you haven't listened to yet, be sure to subscribe to Live Your F*ck Yes Life on Itunes or your favorite podcast app!) but I wanted to pop into your corner of the universe to share something that's been on my heart // and share some more personal updates that a lot of you have been asking questions about! 

(Which for the record, I love hearing from you guys! So never hesitate to reach out either on Instagram @amandakatherineloy or you can email me here!

I just got back from an incredible leadership retreat in Florida with 6 other coaches on my health & fitness coaching team and it was SO freaking good for the soul. We sweat together, we ate all the tacos and drank all the kombucha-ritas (like a margarita with a kombucha twist!), laughed our asses off, dug deep into our visions for our lives and businesses and had the most epic quality time 4 day sleepover extravaganza.


And the craziest thing about it all?

I met all of these women on the INTERNET. Yup #blindfrienddating at its finest.

I've been going on trips and a part of this community ever since I decided to take the leap and become a coach myself in November 2015 and every time I go to a live event with these women, I'm so in awe at how they instantly become like FAMILY.

Truth? I always had a crazy hard time making female friendships growing up. I was bullied a lot when I was younger because I was the "chubby kid" and the girls I thought were my friends were AWFUL to me all through school. I made friends here and there (a few of which have stuck around for the long haul) but even through college, most of the female friendships I made ended up being insanely toxic. 

Can you relate?

I talk to so many women who ask me how I've found such strong female friendships and, outside of the few gems that I made in my schooling years, my answer always is COACHING. 

I started health coaching because I knew something in my life needed to change.

My health was in the shitter (I was knee deep in my orthorexia and binge eating days) and I was working 7 part time jobs just to get by and I just couldn't freaking do it anymore. So I grabbed onto one last ditch effort that I was HELLA skeptical of, but I figured that I would hopefully turn my health around at the very least. 

So I dove in. I expected the financial return. I expected to transform my health.

But I never expected the COMMUNITY that I would immediately be welcomed into with open arms -- a community of women that instantly felt like long lost soul sisters.

Women who are like me, but different.

Who teach me so much every single day.

Who accept me for who I am in every aspect.

And who have been there for me ten fold this year while I've been navigating one of the toughest and most overwhelming seasons of my life.

We come from all walks of life (teachers, actors, social workers, nurses, business women, dog mamas, etc) brought together by our dedication to self care via health & fitness and our desire to help others and make an impact in this world. 

And when you get a group of people together who are all showing up for a common goal, and who all bring SO many beautiful and different things to the table, it's pure MAGIC.

If you're feeling lost, chances are it's because you haven't found or created your community yet. One where you feel like you truly belong. And if there's anything I can recommend, FIND YOUR SUPPORT SQUAD. It'll transform your life in ways you never imagined.



  1. ACCOUNTABILITY -- Have you ever tried going after a goal but lost motivation and never ended up accomplishing it? We live in a society that has taught us to become independent women, and while I'm ALL about throwin' my hands up at them independent women (*cough name that musical reference*) and consider myself quite independent, I spent SO much of my time trying to figure everything out on my own and I felt like I was endlessly hitting my head up against a wall. With my team, we share our goals with one another and hold each other accountable. There's no way I would be where I am today if it weren't for them endlessly empowering me to show up for my dreams. 
  2. SUPPORT -- This one is SO huge. I'm hella blessed to have an incredible support system. Between my husband, my parents and my best friends, I consider myself a pretty lucky girl. But there's something SO magical about going through the shit of it and having women who I've never actually met in person reach out with supportive words, care packages, the works. It's SO incredible and something I am endlessly grateful for every single day. 
  3. IT KEEPS YOU HEALTHY -- Literally. Having a community of people you're plugged into and surrounded by on the daily is SO beneficial to your health. My particular group ups the anti up 'cause we literally are all working on our health & fitness together but any community is HUGE from a mental health perspective. When we are a part of something bigger than ourselves, studies have shown that anxiety, depression and risk of death by heart attacks are significantly reduced. If that's not powerful, I don't know what is. 

And there you have it -- moral of the story? Community is freaking NECESSARY for the soul. Like chicken soup (did ya read those growing up too? haha)

And if you're a goofy go-getter who loves health & fitness, Harry Potter, dogs and laughing so hard you pee a little, then WHAT ARE YOU WAITING FOR?!? The Live Your FYES Life community is home, lady love and we'd LOVE to have you join us. Let's chat!!! 



I completed round 1 of 80 Day Obsession in April and loved it so freaking much that I decided to do it again. I love Beachbody programs so much because they always teach me something new about myself and what I'm capable of.

I've tried SO many fitness programs in the past (Tone It Up, BBG, etc) and I got SO bored and found my results never stuck -- whereas Beachbody programs always leave me feeling re-energized and engaged. And holy hell are these some of the best results of my entire life -- not just physically (because I feel stronger than I ever have), but mentally.

These workouts? They were my therapy. I found out 3 weeks into the program that I was BRCA 1 positive and these workouts got me through the tough days were all I wanted to do was curl up in a ball and cry. I'm SO grateful to this program for literally being my light at the end of the tunnel.

And I'm SO proud of myself and all of my clients who rocked the program alongside of me for COMPLETING THE PROGRAM. If you would have told me a year ago I would have showed up every single day, 6 days a week for 80 days, I would have said you were crazy. But I freaking did it. Was it "perfect"? Well, considering I don't believe in that word, I guess my answer would be NO. But I showed up every single day, rocked the timed nutrition (which my body LOVED) and have never felt more like an athlete in my life. Which coming from a gal who used to be picked last for gym every damn time as a kid, is something that brings tears to my eyes just thinking about.

The lesson? You are capable of ANYTHING you set your mind to. Really and truly.

And if you love structure and are looking to get hella amazing results and feel like a badass athlete, let's chat about you rocking this program alongside our Live Your F*ck Yes Life Wellness Squad!



It's been a month and a half since going off the birth control pill and transitioning to the copper IUD and so far, my feelings have more or less stayed that I'm happy with my decision.

My menstrual cycle hasn't come back like it had before, but I am having some kind of menstruation happening -- it's just very different than anything I've experienced before. (Much lighter and longer lasting and a different consistency -- which makes sense as my body is actually going through the process of ovulation now.) Other than that, not much else has shifted other than the shifts in energy throughout the month // let's just say, I get the whole concept of PMS-ing now haha. 

The only downside is that when I went to my one month follow up appointment with my doctor,  I found out that my IUD appears to have moved. Because it's a copper IUD, if it moves any more, I'm going to have to have it re-inserted (which for all of you who have had an IUD inserted you know is NOT a fun process), so that's unfortunate but what's going on!


And there you have it! I've got some things to share in the next coming weeks once I've worked through it all and it's official so stay tuned, but that's what the last month of my life has looked like!!


What's been going on in YOUR world, lady love?

I wanna hear! Let me know in the comments below.


Xo Amanda 


Why I decided to go off the birth control pill after 12 years


I know this is gonna ruffle a million and one feathers but you know your girl is gonna give it to you straight and this has been a huge part of my wellness journey 

This time last year, I remember sitting in a coffee shop with my friend Jen talking all about the birth control pill. She had decided to go off of it 6 months prior and was sharing her experience with me and it got me thinking ... "why have I been on the pill for so goddamn long?"

I mean OBVIOUSLY to not have a baby.

But the reason I went on the pill in the first place? I was 15 years old and my doctor misdiagnosed me with PCOS and said "here, just take the pill. It'll help your symptoms."

And she was right, it did. And I didn't question it (and hadn't questioned it until recently).

But that conversation got me thinking about how I've been putting synthetic hormones into my body for 12 years of my life without question ('cause ya know, everyone is on the pill, right?) and that I hadn't even thought to question it. 

And the past year, I've been going back and forth about it and out of fear of what would come of change, I never decided to make any shifts...until now. After all of the medical stuff going on with me and the incredible conversation I had with Claire Baker on episode 7 of the podcast and speaking with my doctor, I decided to officially go off of the pill. 

Now I want to preface this by saying this is in NO WAY a "you need to go off the pill" post. YOU are the only person that can make choices for YOUR body (and girlfriend, you 100% know what's best for YOU and where you're at in life), but I've been getting a billion questions about why I made this decision and what I'm doing now for preventative measures. 

So here is MY story based off of my personal findings, speaking with my trusted hormone experts, my doctor and MY BODY.


1. I'm hella health conscious (obviously). And after getting hella into nutrition, the body and how everything works, I realized how VITAL the health of a woman's' endocrine system (aka the collection of glands and organs that produce hormones) is for overall health. And I have been working so hard on implementing habits in my nutrition and day to day life to support this, but not my birth control method? My girl Jess over at Wholly Healed shares ALL about the negative side effects of going on the pill, so if you wanna learn more definitely check her out. 

2. When I found out I was BRCA 1 positive earlier this year, I was hell bent on doing everything in my power to arm myself with everything I could to prevent myself from getting breast or ovarian cancer. And I knew that certain pills have been associated with raising risks of getting breast cancer and I was NOT fucking around with that.

*what I didn't know? Being on certain BC pills like the one I was on (ortho trinessa or ortho tricyclen low) for upwards of 5 years can actually REDUCE your likelihood of developing ovarian cancer so that was a major WIN for me and my doctor. 

3. My gynaecologist recommended I make the switch. While I was pretty convinced through my own personal readings and speaking with hormone health experts, I also wanted to hear the input from my doctor and she gave me the green light immediately. 



I hear ya. Kev and I are NOT ready for babies anytime soon, so when we were looking for another option, we knew we still needed to have a form of birth control going .

Here are other some options other than the pill to consider:

Paraguard IUD  - this is the option I opted with for a few reasons.  

  • It's over 99% effective in preventing pregnancy, making it one of the most effective forms of birth control available. This is hugely important to us because if and when we do decide to have kids, we have committed to going through the IVF process so we can screen the embryos for the BRCA gene. 
  • It is hormone FREE. So your body goes through the ovulation process as it naturally would but the Copper IUD disrupts sperm motility and damages sperm so they can't join with an egg. Fun fact that I didn't know? Copper actually acts as a spermicide within the uterus, increasing levels of copper ions, prostaglandins, and white blood cells within the uterine and tubal fluids. Fun science facts for ya! 
  • It is good for up to 10 years and can be removed at any time.

Condoms - also a great option! 

Withdrawl...not so fun but if you're in a relationship or sex isn't on the table, there ya go! 

Fertility Awareness Method (FAM) -- if you want to learn more about this, I highly recommend the book Taking Control of Your Fertility 



So far, I am OVER THE MOON about it.

I stopped taking the pill and transitioned to the Paraguard 2 weeks ago, so I've yet to experience a full cycle (and have yet to see if my period is going to return right away -- I know quite a few women who waited a year for their period to return) so I will definitely do a follow up post in a few months but so far, it's been great.

The process of inserting the IUD? It sucked. Majorly. And I experienced pretty awful cramping the rest of the day. The heating pad, aleve, netflix and my pup Toby were my best friends that day -- so DEFINITELY do not go into work after you get it inserted. SERIOUSLY. 

But less than 24 hours later later and after a nights sleep, I felt good as new.

I've been following the My Flo app to track my cycle and so far it's been pretty on track! No spotting, weird cramping or anything like that.

And just knowing that I've taken action about this has taken a huge weight off of my chest.


So there ya have it!

As always, you know I'm an open book so if you have any questions, pop 'em in the comments below! 

And I'm curious -- what form of birth control do you use? 

Xo Cheers to living our f*ck yes lives,


What IS BRCA and how do I know if I should get tested for it?

Earlier this year, I found out that I am BRCA 1 +.

If you haven't been following my journey (blog/podcast) then you are probably like DA FUCK is BRCA? Or at least, that's how I was when I first heard of it.

In the past month, I've had so many of you reach out. I've heard stories of those of you who are BRCA + too, those of you who are battling breast cancer or are survivors, and a hell of a lot of messages from those of you who didn't even know it was possible to get genetically tested for something like this.

So I figured I'd put together some facts & figures for you guys based on my own personal research and what my doctors have shared with me. So please do your due diligence on your own and speak to your doctors to discuss if this is the right path for YOU.




BRCA 1 and BRCA 2 are human genes that produce tumor suppressor proteins. When either of these genes is mutated, cells in the body are more likely to develop additional genetic alterations that can lead to cancer.

Inheriting the BRCA1 or BRCA2 gene increases the risk of female breast and ovarian cancers (although they have also been associated with several additional types of cancer). People who have inherited mutations in BRCA1 and BRCA2 tend to develop breast and ovarian cancers at younger ages than people who do not have these mutations.


A BRCA1 or BRCA2 mutation can be inherited from someone's mother or father. Each child of a parent who carries a mutation in one of these genes has a 50% chance (or 1 chance in 2) of inheriting the mutation. 

When I was in college, my dad got tested and found out that he had the BRCA 1 gene. Most women my age that I've spoken to who know about the gene were urged to get tested after their moms or close female relatives were diagnosed with breast or ovarian cancer. I've only met one other woman (shoutout to my gal Ashley who just bravely went through a preventative double mastectomy) who has a similar story to mine. So if you have any history of breast or ovarian cancer on either side of your family, you may want to consider getting tested.


This varies depending on whether you have BRCA 1 or 2.

For BRCA 1:

  • 60-80% risk of developing breast cancer over lifetime compared to the 12% general population risk.
  • 34-44% risk of developing ovarian cancer over lifetime compared to the 1-2% general population risk.
  • 2-3 % risk of developing pancreatic cancer over lifetime compared to the 0.9% general population risk.
  • Increased risk in male breast and prostate cancer

For BRCA 2:

  • 50-70% risk of developing breast cancer over lifetime compared to the 12% general population risk.
  • 12-20% risk of developing ovarian cancer over lifetime compared to the 1-2% general population risk.
  • 20-30% risk of developing prostate cancer over lifetime compared to the 16% general population 
  • 7% risk of developing male breast cancer over lifetime compared to the 1.10% general population 
  • 3-5 % risk of developing pancreatic cancer over lifetime compared to the 0.9% general population risk.
  • 3-5 % risk of developing melanoma over lifetime compared to the 1-2% general population risk.

*stats pulled from the National Society of Genetic Counselors


  • You have a relative with a BRCA 1 or BRCA 2 mutation
  • Family history of breast cancer diagnosis at an early age (aka before 50 years of age)
  • Family history of ovarian cancer
  • Multiple generations with breast and/or ovarian cancer
  • Family member has had multiple primary cancers 
  • Ashkenazi Jewish ancestry (this one took me by surprise! I have Ashkenazi Jewish ancestry on both sides of my family)


The Bright Pink Foundation -- A FANTASTIC resource to help you assess your risk and find a local group in your area for support. They also have a beautiful program called the Pink Pal where you get paired up with someone to help you navigate the process once you've found out you are BRCA + 

The Breasties -- a nonprofit organization dedicated to supporting young women affected by breast and ovarian cancer through community and friendship. They host events, meetups and retreats and I've had the pleasure of getting to know Paige, the founder, and could not be more on board with what she's doing and the community she's building. #breastie love! 

Facing Our Risk of Cancer Empowered (FORCE) -- education resource for more information and studies. Great resource!


So there you have it! 

Remember just because you KNOW this information doesn't mean you have to get tested. I waited 5 years and while in some ways I wish I had known sooner, I'm also grateful I waited because even a couple of years ago, I wasn't mentally ready to handle everything.

And if you ever need support, love or encouragement along your journey, know that I am always just a message away and I would LOVE to connect with you!


Xo Amanda 

Quinoa Buddha Bowl


Literally freaking obsessed with buddha bowls lately & getting ALL da veggies in in sneaky ways and this one takes the cake. 

It's been a while since I've shared a recipe ('cause you know yo girl is pretty much always eating the same shit -- what can I say, when I find something I love, I eat it until I get sick of it! haha) Ya feel me?

Happy eating, my loves! 



4 servings 



Quinoa, 1 cup 

Brussel sprouts, 2 cups 

Sweet potato, 1 cup

Chicken breasts, 2 


Romaine lettuce

Red onion, chopped

Avocado oil

Sea salt



Olive oil

Dijon Mustard

Apple cider vinegar 



1. Pre bake brussels, sweet potatoes and chicken at 375 F. (I like to sautee the brussels and sweet pots in avocado oil and sea salt and roast brussels for 12-15 mins and sweet pots for 20-25 mins. As for the chicken, marinade with

2. Also pre cook quinoa on stove. Put 2 cups of water and 1 cup of quinoa in a pot on high. Once water is boiling, reduce to low and cover until cooked (approx 7-10 mins)

3. Once all your ingredients are ready to rock, you can throw your buddha bowl together STAT! 

4. Toss in 1/4 cup of quinoa, chopped romaine lettuce, 1/4 cup sweet potato, 1/2 chicken breast, chopped red onion, 1/4 avocado, 1/2 cup brussel sprouts. 

5. Add in vinaigrette (4 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tsp dijon mustard



Xo Amanda 

20 things you should start doing so you won't regret your twenties

My twenties so far have been anything but seamless, and I'm betting you can relate.

And for so many years, I just chalked it up to what everyone and their mother said: 

"your twenties are your crazy years, everything changes at thirty."

And so for the first 5 years of my twenties, you better believe I lived up to that ('cause I was given hella permission to do so) -- you know the pattern...get up, go to work for jobs that suck the life out of you, say yes to all the parties/events because you're afraid you'll be missing out if you don't, spend so much time trying to look like some magazine's definition of what an "ideal woman" should look like, which of course leds us to years of binging and over exercising until our inevitable quarter life crisis break down ensues...

Or at least, that was my story.

Can you relate?

Now don't get me wrong, I'm all about spending your twenties to figure out who you are and what you want (and along the way, you can bet it's gonna be messy AF), but why do we have to hit rock bottom for us to wake the fuck up and make a change?

What if we could equip ourselves with tools that allowed us to do the inner work, the REAL work, so that come our thirties, we had already started to put into place some intentional habits that were in line with how we wanted to feel & show up in the world. 

Habits that are deeply rooted in our VALUES. 

My hope is that by sharing what I wish I had known, you can avoid having your own burnout broken quarter life crisis that takes years of work to undo. 

Here we go.




1. Wake up early. If this gal can become a morning person, so can you. 

2. Get into a regular exercise routine. You don't need to go crazy at the gym or kill yourself at a spin class on the regular, but 30 minutes of moving your body a day is so important for your health. 

3. Cut out processed foods (FO REAL YO) and focus on simple REAL foods. Check out my FREE BUSY BABES GUIDE TO HEALTHY LIVING e-book to learn how to get started!

4. Have the courage to say YES to the things that excite you.

5. Have the courage to say NO to the things that aren’t aligned with your values.

6. Explore and discover what your true values ARE (don't know where to start? Check out this post

7. Say buh bye to the friendships that don’t serve you — you know who they are. 

8. Read books — here’s a great place to get started!

9. Take yourself on soul dates.

10. Tell the truth and expect it in return.

11. Break free from the typical “adulting” day to day life and add more freaking PLAY into your day. 

12. Create a budget and start putting a little money aside into a savings fund NOW. 

13. Trade in blackout party nights for a glass of wine or kombucha with a gal pal and inspiring and goofy conversations 

14. Create self care rituals that you do on a daily or weekly basis. Some of my faves? Check 'em out here. 

15. TRAVEL more -- it doesn't have to be to faraway exotic cultures (although those are awesome too), but even a simple road trip 2 hours away for a weekend in the woods can do your soul some GOOD. 

16. Do something that scares you every single day. Apply to that dream job. Ask the guy out. Try that move in yoga. It won't only get you one step closer to the life you want, but your confidence will grow in the process too -- double win!

17. Get in touch with your body and your womanhood. For more information, listen to episode 7 of the podcast with Claire Baker.  

18. Start administering self breast exams. But FOR REAL. 1 out of 8 women will develop breast cancer over their life time. 1 out of 8! This is clearly on the front of mind for me right now but I was always told by my doctors to rock out self exams on my own and never did because I always thought "that won't happen to me".   

19. Start journaling. Whether it's through journal prompts or using the "brain dump" method and just spewing your thoughts on paper, it can be such a powerful way to actually get to know yourself, your emotions and your dreams.

20. Practice self compassion. You are learning. You are growing. And while it may feel like you so often don't get it "right", or that you haven't "arrived", remember that this journey is a beautiful rollercoaster (and so often one we cannot control), but what we can control is the way we speak to ourselves and treat ourselves along the way. 


You've got this, babe.

Let's push the habits that aren't serving us to the curb and start implementing one or even two of these practices in our lives.


Which one are YOU going to start with first? 


Xo Amanda


Facing Fear Head On: A 20 somethings journey of being BRCA positive


For so much of my life, I let fear steer the wheel. 


I quit ballet after my first class because 3 girls made fun of me and I was scared nobody would be my friend.

I didn't ask the boy out because I was terrified he'd reject me and not think I was pretty enough.

I dieted and dieted in fear that I wouldn't be cast in shows because I wouldn't be "skinny enough".

Can you relate? 

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The past 2 years of my life, I've been on an intense journey of self discovery and a huge part of that was facing fear head on.


I faced it head on when I broke the diet cycle once and for all, and healed my relationship with food and fitness.

I faced it head on when I decided to pay everything I've learned forward and become a health coach and join a tribe of incredible women changing the freaking world

I faced it head on when I took a good hard look at my debt, made a plan and in less than a year, paid off all my credit card debt. 

I faced it head on when I went shirtless on stage for the first time in my life and faced all the body love demons that had been a part of my life for so damn long. 


And heading into this year, I knew that it was time to face a fear I've been living with for a very long time. 




When my dad was 18, his mum died of breast cancer at the age of 44. 

And growing up, I've seen how that loss took such a toll on him. I mean, losing a parent at all let alone at 18 years old is awful -- and something that I'm so grateful to say I've not had to go through myself. Because goddamn, my parents are my best friends and that's something even just thinking about breaks my fucking heart.

And all my life, I've had this little fear living at the back of my mind that I would have the same fate as my grandma. Call it intuition, call it gut, call it fear, it was super present in my world since I was old enough to understand it.

And that fear came to an all time high during my Sophomore year of college when my Dad got tested for the BRCA gene mutations (more info on all of this and real time reactions on episode 6 of the Live Your F*ck Yes Life Podcast) and found out that he was a carrier of the gene (and the only one of his siblings who is).

At the time, I didn't fully understand what that meant,  beyond the fact that I had a 50/50 chance of getting it, and honestly fear took over every ounce of me that I didn't want to know. I was 20 and the way I felt at the time was that knowing would just make it harder.

So I decided not to find out...until this year.

And you know what? Looking back, I'm grateful I waited.

Grateful because at the time, I was going through SO much internally that I think the information I knew deep down was true -- the fact that I also am BRCA 1 positive -- would have broken me in half.

Now, I'm 27, and while I'm still so young, I've lived a lot of life.

Hell, in the last 4 years alone, I've dealt with a binge eating disorder, orthorexia, planned a wedding, dealt with sudden onset anxiety, bought our first house, started my business, moved out of said home and lived in hotels for 6 months because of water damage, navigated job shifts and health issues with my hubby, started a podcast and beyond. 

And that's not counting all the odd jobs, shows, teaching gigs, travels, mentoring and everything else in my life. 

And while so much of it has been incredibly fulfilling and invigorating, a lot of my life has been filled with obstacle after obstacle -- as I'm sure yours has been too, because hey, that's what being a freaking human being is all about, right?

And while, at the time, those obstacles have felt INSURMOUNTABLE, here I am (and here you are) on the other side of it all, STRONGER for it and more self aware than ever. 

And I sit here, grateful for it all, because it gave me the courage to stop waiting.

To show up as a warrior in my life and put the worries to rest.


So yes, I am a woman living with the BRCA 1 gene.

I don't have cancer, yet. But the chance of me getting breast or ovarian cancer is high AF.

And while that in and of itself scares the SHIT out of me, I've never felt more empowered. Because I get to do something about it.

I don't know what that is yet, but you know I'll be sharing it all along the way, mess and all, 'cause that's how I freaking roll. 

And I'm so goddamn grateful to have you along for the ride.

Xo Amanda 


p.s. if you aren't in our Live Your F*ck Yes Life Community, come on over and join the convo. We're all in this together babe.

My 80 Day Obsession Journey: The Halfway Mark // An Honest Review


ABS, ASS & ARMS?!? That should be the real name of the program. 

You know I'm always gonna keep it real with you guys so here goes...when I first heard about this program, I immediately thought it was NOT gonna be for me.

80 days? Jesus. No freaking way. And workouts longer than 30 minutes? (I've been SPOILED AF the last 2 years of doing workouts that last no longer than 30 minutes a day sooooo I was NOT excited about the prospect of mixing that up.)

But the more I looked into the program and saw how DIFFERENT it was than anything I'd tackled before, I decided to face my fears and dive in head first.


If you've been reading my blog and following my journey for a while now, you know I'm all about ditching the diet train and making fitness fun, which is why I'm crazy excited about this program because it focuses on transforming yourself in every aspect -- ESPECIALLY internal shifts. 

My favorite thing about being a coach isn't watching my clients have massive physical transformations that stick. Don't get me wrong, it's freaking AMAZING to watch the women I work with transform before my very eyes, but it's the internal shifts that they go through that really change their lives. And getting to offer that mental and emotional support to my gals is freaking EVERYTHING to me. 

When you challenge yourself, you discover how strong and resilient you really are from the inside out. And I've found that once you start to focus on taking care of your physical health, all of the other areas of your life fall into place. Your mental health. Your relationships. You start to live more on purpose and filled with freaking JOY.

And that's exactly how I've been feeling along this journey. I'm officially at the halfway mark -- day 40/80 BABY! And I'm SO excited about how freaking AMAZING I feel doing this program that I'm already gearing up for ROUND 2 (snag your spot and join me here if you wanna feel the magic too!!)




I stopped weighing myself a long time ago because for me, this journey isn't about a number on a scale. I still do measurements, because I'm FASCINATED by how my body changes during various exercises & I've lost 4.5 inches around my waist/legs/arms and GAINED 2 in my booty! Yup, I the booty is ROCKING right now and I'm freaking LOVING it.

And most importantly, I feel STRONGER and more connected to my body than I have in my entire life. Which is KEY for me right now because I'm dealing with some personal things that would leave me a complete mess, and this program is a huge part of what's keeping me grounded and feeling STRONG in my own body. 

Mentally and Spiritually?

I have never felt SO much body love in my freaking life. I'm feeling CONFIDENT, SEXY, embracing my curves and never felt more alive in my own skin.

I also feel 100% capable of completing 80 days (hell, I'm planning to go straight into round 2 I'm loving it so much!) so that's a HUGE mindset shift from when I started.



  •  I know for sure for sure that I feel MY BEST when I’m following a workout & meal plan. As a recovering binge eater( I say recovering ‘cause while I haven’t had a binge in a year and a half, I don’t think we ever fully recover from disordered eating), I tried the whole “intuitive eating” approach, and I intuitively ATE MY FEELINGS.  t’s TOUGH to get to a place with our bodies where we can actually trust that the signals it’s giving us are true signals from our bodies, and not just false paths from the preservatives/sugar/whatever the fuck in our foods. And while I truly do feel that I’ve gotten there, for me, structure & planning is what helps FUEL me best & keeps me feeling STRONG. 

  • There are a few days within the 80 day experience called Refeed days (which is essentially where you give your body simple carbs to Back in my obsessed days, I used to equate carbs to BAD or EVIL foods. And I legit stopped eating carbs for 2 years.  Reason # 1939474 why I love this program? It’s SO scientifically based & incorporates refeed days because when you’re working your muscles that much, they need the extra energy. Specifically, it needs GLYCOGEN to help rebuild yo muscles (I get a bit nerdy about this shiz you guys). I usually stick to more complex carbs like sweet potatoes, brown rice & quinoa or chickpeas because my skin and body operates at its peak without gluten & simple carbs can often cause inflammation BUT every freaking once and a while, it’s so key for your body. 
  • To that same vain, I'm SO surprised how far I've come in the past 2 years of my health & fitness journey. Eating white carbs used to send me into a major binge spiral or I'd be guilt tripping myself for weeks and eat less food / over exercise to "make up for it". And NONE of that BS has been standing in my way. I feel more liberated than ever and THAT is a total game changer. 


  • How flexible the nutrition plan is -- it's really more of a guideline which I LOVE, because it gives that structure but you can always navigate within that according to the foods that YOU love and that genuinely make you HAPPY.
  • The length of the workouts. YUP, I freaking said it. The longer workouts are my favorite // the pace just feels SO right. WHO WOULD OF THUNK?!
  • The workouts themselves. I have muscles working I never knew existed haha.


  • This program is not the most ideal for traveling. The sliders & bands are super portable but unless you have constant access to weights, it's not ideal. I DID make it work while in California & Hawaii (sometimes in weird ass ways...I used dishwashing detergent as my weights one day haha), but for big chunks of it I had access to a gym so that helped.
  • How SORE this program has made me haha. Epsom salts baths & foam rolling are KEY to a successful 80 days for sure! 


I’ve been getting a bunch of questions on what this program is all about so here are some commonly asked questions I’ve gotten...

Q: How long are the workouts?

A: There are 80 unique workouts in three phases, and each workout has a particular focus — Booty, Total Body Core, AAA, Legs, Cardio Core, and Cardio Flow. The moves may repeat in a phase, but Autumn changes the sets and rep patterns week by week so you keep making progress. And in each new phase the workouts are totally different, with brand-new moves to challenge you all over again. And since the workouts are filmed live, it’s never the same experience twice — it’s like having Autumn as your personal trainer every day!

The 80 Day Obsession workouts are 30–60 minutes in length, with most averaging 45–60 minutes. You’ll work out 6 days a week, with one rest day (Sunday). Because of this schedule, the 80 workouts are spread over 13 weeks. Rest days are not counted as part of the 80 days.

Q: I’ve been really out of the loop on a fitness plan for a long time. Is this program crazy advanced or beginner friendly?

A: 80 Day Obsession is best for intermediate to advanced fitness levels. It’s not a beginner workout, so you should already have a base of fitness before attempting this program. If you’re not sure whether you’re ready for this challenge, don’t worry! You can start with several rounds of A Little Obsessed, Autumn’s 5-day introductory program. A Little Obsessed has shorter, 30-minute workouts featuring some of the moves and equipment from 80 Day Obsession. You can also begin with Autumn’s other beginner-level programs, like 21 Day Fix or Country Heat, and work your way up to 80 Day Obsession // grab your free 14 day trial here to test the waters! 

Q: What's the nutrition plan like?

The 80 Day Obsession eating plans are based on the concept of timed-nutrition. Timed-nutrition is simply eating the right foods (especially incorporating protein and carbs) at the right times to help you fuel your workouts, build muscle, and recover from workouts while keeping your metabolism and energy levels high. Over the course of the day, our bodies fluctuate between breaking down muscle and building it back up. Timing your nutrition can help ensure your muscles have the protein they need during those building-up phases. YAY SCIENCE!!



Light/med/heavy weights, resistance loops & sliders (those come in your package!)

And there you have it! Can't wait to share where I'm at the end of this amazing test group experience. It's amazing what happens when you choose to BELIEVE in yourself (and watch in-fucking-credible women in your fit fam do the same FOR 80 DAYS.) 

Something shifts inside of you & that consistency factor you were never able to attain? That habit of putting your health & happiness first every single day?

It goes from a DREAM to your REALITY.

And if you're ready to feel the magic, snag your early bird spot for our next round kicking off April 23rd. 

Imagine how much your life could change in 80 days if you decided to fully invest in YOU.

How many shifts you could see take place within you.

The woman you would emerge in JULY being.

I see it, do you?

Xo Amanda 




27 Lessons from 27 Years of Life

Anyone else feel like birthdays 'cause you to do some serious reflection?

The week of my 27th birthday, I spent a few hours paging through my journal from 2017. I reacquainted myself with all of my most intimate thoughts, fears, beliefs, takeaways and lessons & it was so incredible to see how much I gained just by re-reading it all.

It's so easy to allow life to pass us by.

To write things down that we want to remember. Goals. Dreams. Realizations. Aha moments. 

But so often, we just leave them on the page. And a year goes by and nothing has changed.

I'm a dreamer, but more than that, I'm an action taker. And I know that by revisiting my dreams every single day, and by sharing the lessons I've learned along the way, I will have the courage to take inspired action. 

And I hope this inspires you to do the same. 


27 lessons from 27 years



Why is this my first big takeaway? Because this was arguably the greatest lesson I've had this year. 

The first time I shared a tiny slice of my story, I was terrified. I was sharing something SO vulnerable, and I was scared that I would be judged. That people wouldn't understand.

But what I found on the other side was the complete opposite -- I found relief. I found community. I found common ground. I found gratitude. 

By having the courage to share my heart, I gave space for others to do the same. To say "me too". And to realize that they are not alone in the journey.

My journey to believing I'm enough? To embracing my body the way it is? To breaking free of my binge eating and orthorexia? It's because another woman had the courage to share her story. 

So share your story. Share the mess. The fears. The doubts. The insecurities. (and check out this podcast episode for more on this!) 

You never know who's life you could change. 



Something I was really struggling.

But uh...newsflash Amanda. Just because you aren't a kid anymore doesn't mean you can't have PLAY in your life.

It's so funny the stories we tell ourselves -- and 2017 was the year of me breaking free of that story and embracing the quirky, goofy, playful aspects of who I am.

Dance parties, weird AF noises, bear hugs & baby grandma nights with cuddle and tickle fights with the hubs are officially happening on the daily now, and it makes me so dang happy. 



Are you always complaining, frustrated about this that and the other and overall a negative nancy? Or do you do your best to show up every single day with positivity?

I'm all for acknowledging that sometimes, life sucks. But I for one don't want to live in a world that sucks all the freaking time. So I focus on the things that light me up. And I encourage you to do the same. It's a way better way to live.



I stood in my own way for so long because I was so worried about something being perfect. I would overthink it and end up not getting anywhere ... My instagram captions. My accountability groups. My podcast. My blog posts for god's sake! 

But when I adopted the fail forward approach, I realized there was so much beauty in the mess. In figuring it out as you go. And just freaking getting started already.

Don't let your dreams pass you by because you're worried you won't be perfect at something right away. Guess what? You won't be. And that's OK. You'll learn. You'll grow. And you'll take action on your dreams in the process.



I've known this for years -- processed foods and sugar? Acne, IBS and lethargy inducing. But I had a major aha moment this past year that I never expected.

My entire life, I've majorly struggled with eczema. There was a point in college where it got so bad that my hands were literally pussing and cracking -- I know, gross. And painful. And I had SO much shame around it. 

It's been an endless battle of dermatologists, creams, eliminating dairy -- ALL THE THINGS and nothing worked until  this summer when I completed a program workout program that had a grain free meal plan and for 2 months. And guess what happened for the first time in my life?

My eczema went away.

And when I went to reintroduce grains (largely gluten) into my diet, it came back in full force.

The past 6 months, I've been playing around with eating grains and completely eliminating gluten from my daily eats and I am SO thrilled to say that it has been gone for 3 months and counting.

It's amazing how food can impact you in so many ways below the surface. 



My type A competitive nature loves the structure. The not having to “think” about which workout to rock or what I need to eat when.

As a recovering binge eater (I say recovering ‘cause while I haven’t had a binge in a year and a half, I don’t think we ever fully recover from disordered eating), I tried the whole “intuitive eating” approach, and I intuitively ATE MY FEELINGS.
It’s TOUGH to get to a place with our bodies where we can actually trust that the signals it’s giving us are true signals from our bodies, and not just false paths from the preservatives/sugar/whatever the fuck in our foods.

And while I truly do feel that I’ve gotten there, for me, structure & planning is what helps FUEL me best & keeps me feeling STRONG. 



I used to be the straight A teachers pet in school. The shiny penny of an A, 1st place trophy at a volleyball meet or positive recognition was was I worked my butt off for because I thought that those things validated my worth.

And while I totally believe in working for your goals, I also know that those shinny pennies? They don't represent your worth. 

Be grateful for the little things, follow your heart & your dreams, do the work and if the shiny pennies come? Embrace them. And when they don't, celebrate the life you ARE leading. 



When you look at the people around you, do they drag you down and bring more negativity to your life? Or do they constantly empower you to raise your vibe? 

You become like the 5 people you spend the most time with, so choose wisely, lady love.



The beginning of 2017, so many things happened that made me feel like life was hard. My husband unexpectedly quit his job and was unemployed for 6 months. We were dealing with some serious vet bills and my business was plateau-ing.

And I could focus on how hard everything was. And because I was focusing on how hard it was, guess what happened? More hard shit just kept piling up.

But the second I decided enough was enough and adopted the "let it be easy" mantra, the simplest shift of mindset changed everything. Things started falling into place -- my business took off, our credit cards got completely paid off and Kev found a job within a month.

It's amazing what happens when you simply shift where your energy goes. Try it, I dare ya. 



Stop waiting. Take messy action.

That job you've always wanted but been too scared to pursue? Find someone who's already doing it, talk to them and see if it really does resonate.

That trip you have always wanted to take? Look at your budget and put money aside so you can take it. 

That podcast you wanna start? Stop just putting it on your bucket list and just freaking make it happen. *mission accomplished*



This one was HUGE for me because I am SUCH a people pleaser by nature. But I saw this quote a couple of years ago and it hit me hard: "By saying YES to something, you're saying no to something else."

Make sure the things you're saying yes to are a HELL YES, and that you're holding space for your best self every day. 



I am just a normal girl with big ass dreams. And I used to think those people that had the amazing life? You know, the ones with all the travel adventures who actually LOVED their jobs and had amazing girlfriends/marriages/the works? I never thought I could have a life like that because I just didn't think I was special enough.

Turns out when you make a decision to go for it, show up every damn day and do the work, you can create whatever life you crave. So do the damn thing. And never settle for less than the life you want. 



It can be SO easy to claim you wanna do all the things (you know those bucket lists you’ve made a million times and never completed) and then years go by and you still haven’t done them. 

There’s never going to be the “right time” so just freaking do the thing. Complete the workout program. Take the trip. Start that side hustle. Take the class. 

You’ll be so glad you did.



If you can do one thing for your health, get your gut health on point. Making sure my microbiome is working at its peak (google that shit, it’s fascinating AF) has been such a game changer for my health.

Pro tip? Any old pro and pre biotic is not gonna cut it (most of them aren’t made to pass through our stomach acid and actually GET to the small intestine to do WERK) and kombucha? Don’t get me wrong, I freaking love that shit but same goes for that (and most kombucha brands are crazy high in sugar). So do your research // and message me if you want my fave go to that’s helped me heal my gut! 

Life is never going to go according to plan

Going into my 26th year, I expected a lot to happen and to be honest? Very few of those things actually did.

And the old me would have viewed that as a total failure, but today, I see it a little differently and I wanna empower you to do the same.

Instead of looking back at all the things you didn’t accomplish, make a list of all of the things you DID.

Here are a few of mine that were not on my radar at the beginning of my 26th birthday:

  • Launch a freaking podcast 
  • A year of absolutely no binges 
  • Support our family on my income alone for 4 months 
  • Hosted my first wellness workshop 



It’s real. I would take a night at home snuggling with my pup Toby, drinking a cup of tea, journaling, reading and an Epsom salts bath and being in bed by 9:30 PM any day of the week. 



This is something I’ve intimately known for a few years now but this year has been really interesting when it comes to my close relationships.

I used to spread myself so thin with the people in my life because I wanted to be the BEST friend I could possibly be (I’m a perma people pleaser by nature) and in the process of doing that all, I stopped taking care of myself.

The past 2 years have been a journey of self discovery and learning what actually putting myself first looks like. You’ve gotta work on YOUR self care (aka your relationship with YO SELF) and then you can pour into a few people in your life with INTENTION (aka WERK into relationships with your soulmate humans).

And that’s what I’ve aimed to do this past year and it’s been a HUGE game changer. And such a beautiful reminder that any relationship (romantic, friendship, with yourself) takes WORK but it’s so freaking worth it if you show up for it. 

I’m FAR from perfect with all of this but it’s something I’m actively working on every dang day.



According to my Meyers Briggs (ENFJ) I am definitely an extrovert at heart, but I've been finding that my recharge me time has been more and more necessary for my wellbeing. 



Take that class. Sing in front of strangers. Speak in public. Swim under a waterfall. Skydive.

Feel the fear and do it anyways. That's how you grow. That's how you LIVE.



You know that saying "Find Your Tribe, Love them Hard"? 

Well, there's a reason it's in the universe because it is SO key. Because the second you surround yourself with women who are just like you -- who you don't have to explain yourself to because they get it -- who will dance with you in the aisles of a conference centre because that's just how you do -- who you can spend HOURS laughing with -- gals who RAISE YOU UP and constantly inspire you to be the BEST & BRIGHTEST version of you?

There is nothing better in this world.



Obviously I'm a huge self care nut. Just take a peek at this post all about it. But my one go-to tool that can always turn any shitty day around is my gratitude practice.

Whether you wake up and start your day with writing down 3 things you're grateful for or catch yourself having a frustrating moment and shifting your thoughts to something you're grateful for, it can be such a powerful tool and one I use on the reg. 



I'm never going to be the girl with 6 pack abs, and I'm A OK with that. 👌🏻
I used to think I needed to have a magazine cover Barbie body to be beautiful. That 6 pack abs meant SUCCESS.
But I say EFF THAT.
Those magazine covers? Most of them eat nothing but kale and have hours of time in their day that they dedicate to working out.

The way I see it, as a woman I have 2 choices: 

1. Accept my body as is (STRONG, CAPABLE and FIERCE AF -- rolls, stretch marks and all) and workout and eat well because it makes me into the happiest & healthiest version of me


2. Go on crazy diets and workout for hours every day in order to "fix" a body that isn't broken, just for some ridiculous notion that having six pack abs means being sexy and enough.

I chose the later for too many goddamn years. Don't make the same mistakes I did, babe. You are worth more than that



If there's one thing I've learned in my journey to healthy living, it's that it's just that, a JOURNEY.

Be gentle with yourself. 

Remember that the "all or nothing" way of living doesn't work. 

And that just because you aren't SEEING the results you want today, doesn't mean you aren't on the path to achieving them.

Keep Going.
Keep doing YOU.
And I promise you, JOY will follow



If you're not familiar with Brene Browns work on vulnerability, do yourself a favor and google her ted talk. Familiarizing myself with her work has been such a game changer for me and is a huge part of what helped me build up the courage to share this

Vulnerability is a beautiful thing and it's what makes us HUMAN. Embrace it, don't run from it. 



I've been married for 4 years now and the first thing people always ask me is "what's different about being married?" and I always say "nothing!"

I knew well before I got married to Kev that our relationships was a forever thing. He's my person. And while I'm so glad I married it, ultimately, the only thing marriage changed was that, legally, we are bound, and our finances are in the same bank account.

Have things changed in our relationship in the last 7 years of being together? Hell yes. WE have changed and grown in the last 7 years, so that's kind of a given. But we endlessly make it a point to grow together & communicate as we go.



Waiting to feel motivated to do your workout? Learn to cook? Go for that walk? Try that yoga class? It turns out, motivation is BS. 

You are ONE decision away from a 100% different life.

A different job. A different relationship. A different life. A different outlook.

It may not feel that easy, but it IS. You literally have that power because YOU are in control of your life -- and as Mel so poignantly says: “If you change your decisions, you change everything.”



Obviously I'm all about that anti diet life -- I mean, my monthly challenges are called the Ditch the Diet challenge for gods sake -- but for 5 years of my life, I was alllll about that diet life. 

Juice cleanses, food trends, calorie counting, crazy ass workouts that made my body wanna die -- I lived and breathed the dieting life -- and let me tell ya, it was not pretty and it took YEARS of work to undo all the damage I did.

Don't diet. Eat food that fuels you and makes you feel amazing. Do workouts that genuinely light you up (and that CAN mean it pushes you too). And if you don't know where to start, I'm always a message away. 



Something I neglected to do for so long was taking time every day to get to know myself -- dig deep, ask myself questions that really make me think about what I want out of life. 

A fun place to start? Take your Meyers briggs or Eneagram test. And better yet, read and take action on some of these personal development books



You know that saying choose your friendships wisely? It's so freaking true.

I have had my fair share of failed friendships. As a perma people pleaser and an eternal optimist, all I ever wanted to do was to be there for the people in my life. And for a lot of years, that also meant that I allowed people to walk all over me (and attract friendships into my life that weren't super positive).

The past few years, I've really worked on fostering my friendships only with the people in my life that LIGHT ME UP and it's been a total game changer. I encourage you to do the same.



It's so easy in life to celebrate the big wins, but what about the little things?

Every week in my Ditch the diet challenge, we celebrate our little wins and non scale victories, and I make an effort to do the same in my daily life. It's so easy to focus on the bad but when we put our energy and attention onto the good moments throughout the day, it becomes so much easier to see the magic.



The best you you can be is 100% yourself, unapologetically. If you're a weirdo dancer on the dancer, dance your face off. If you're a baby grandma and hate going to parties, don't go to the damn party. If your laugh is loud and weird AF, LAUGH YOUR FREAKING ASS OFF WITH CONFIDENCE.

Don't let anyone else dim your life. You are BEAUTIFUL just the way you are. 



Share in the comments below!

Xo Amanda

Self Love Isn't What You Think It Is


I used to think self love meant "treat yoself".

You know... have a bad day? Get a cupcake. Rough day at work? Go shopping. Feel like total shit and all you wanna do is curl up in bed? Netflix, chill, and probably a bubble bath thrown in the mix.

Now don't get me wrong, there is a time and place for all of the above, but the past few years I've been on a major journey to self love and I realized how wrong I had it for so many years.

Thank you social media for totally messing this shiz up for everyone -- I mean the hashtags #selflove and #selfcare could be such a powerful tool if we actually applied self love in the way its intended! And maybe, just maybe, more woman would learn to actually love themselves.

So...what is the secret to self love you ask?

From my own personal journey, I've found that it rarely has anything to do with the things that are affecting us from the outside in...it's all about the work that you're doing from the inside out.

Here's a self love checklist I made to show you some examples of what I mean...

Self Love Checklist.png

In other words, are you showing up for yourself every single day and doing the WORK to help you combat your insecurities, negativity, frustrations & anxieties?

Or do you find that you gravitate towards the numbing activities that allow your brain to just shut off because you're so damn tired?

If you're like 95% of the world, you probably find yourself answering YES to the latter most days. And I just want you to know that it's 100% NORMAL. I was there too for YEARS (and some days all I wanna do is numb the fuck out on the latest episode of the Bachelor and turn my brain off). And there's nothing WRONG with that. Hell, society tells us those are the right things to do...so how should you know any better?

Well, that's why I'm here.

Because I've lived on both ends of the spectrum.

I spent years numbing myself on treat yo-self actions because I was just so damn tired, anxious and irritable. And yeah, I'd feel better for a few minutes or maybe a few hours. But I was lightyears away from actually loving myself & being proud of the person I was on the inside.

 And after practicing all of those self love actions (some daily, some weekly, some when I feel like it) for the past 2 years, I can honestly say that I actually know what self love is, because I feel it every damn day.

Now, I'll be the first to say this did not happen overnight. Not even close. It took daily inspired action to make these shifts. And a lot of it did not come easily to me, but if you're struggling with loving yourself in any way, I can promise you that if you dedicate yourself to putting some or many of these self love tools into action every single day, you will start to see a shift in you that you never imagined possible.


1. Positive Self Talk

What are you saying to yourself? Do you use positive words when you're speaking about yourself? Or do you find yourself saying things like: "Man, I look gross today.", "Why can't I be prettier?" or "I'm never going to get that promotion."

It's a tough switch to flip but get curious about what you're actually saying to yourself and when you notice a negative thought, try one of these things to shift your mindset:

  • When you look in the mirror, focus on what you DO love, not what you don't.
  • Do something that makes you feel on freaking fire. Rock a workout. Throw yourself a dance party. Get out of your head and into you body!
  • Quit the comparison game. I know you do it. We all do. If you are following people on social media that trigger you, stop following them. Or better yet, remember that you don't know their story or how they got themselves to look the way they do. Celebrate your own personal victories and remember that we're all on our journeys -- and where you are right now is exactly where you're supposed to be.

2. Moving Your Body At The Pleasure of Your Soul

Believe it or not, this is more of mindset shift than anything but when you're working out, do you do it because you're hell bent on CHANGING your body or because you APPRECIATE your body?

I came from a place of obsession because I hated my body for years, but the second I found programs that actually made me excited to push play & I ditched the scale and focused on how I was feeling, I started actually moving my body every day because it got me one step closer to feeling my most energized and confident self. 

So find a program that lights you up, and find a supportive community to embark on the positive journey with. 

3. Fueling your body with healthy foods

This one is a no brainer. 

Are you putting foods that will help you body work and thrive at its peak? Or are you eating food that makes you feel like shit?

Show your body some major love by employing the "food is fuel" mantra in your life. 

4. Journaling

The first step to loving yourself is knowing yourself. I mean, how can you love a person you hardly know? It might sound crazy that you could be living as yourself and not really know yourself, but I've had SO many clients (myself included) share with me that when they started the process of journaling, they discovered SO many things about themselves.

HOW? Because they asked themselves questions they had never thought to ask. And they answered TRUTHFULLY.

Were all those answers things they liked hearing? Hell no. There are aspects of all of us that we don't like -- but once we really understand what those things are, we can take action on shifting those areas in our lives and adopting the tools to rise up into the best versions of ourselves.

Don't know where to start on the journaling front? This month we're rocking out a book alllll around journaling, so join our community here and dive on in with us! 

5. Personal Development

Yup. I'm talking all things self help. 

Think it's crazy? Read this post all about how my mind TOTALLY shifted on this topic -- and grab one of the books I recommend to get started! 

6. Meditation

Whatever floats your boat in this world (guided meditations, sitting and breathing in silence or hell, even just allowing yourself some quiet time away from any electronics or distractions), creating space in your life for SILENCE allows your body, mind and soul reset.

It gives you SPACE to just be. As you are. Whatever that may look like. 

I use meditation as a daily tool to start my day with a clean slate or even to calm myself during stressful or emotionally taxing situations (which, let's face it, we all have them).

It's not about being perfect, it's about finding a practice that works for you! 

7. Setting boundaries

Do you constantly find yourself saying YES to things that don't light you up? You over-extend yourself on the regular. Always trying to do anything and everything for the people around you but rarely spend any time on yourself?

While having a servants heart is a beautiful thing (and one I resonate with), it can be so taxing to constantly be saying yes to things. Before you know it, you burn out on all the things and have completely thrown your self care out the window because, you guessed it, by saying YES to something, you're saying NO to something else in your life.

So the next time your friend asks you to go out on a Friday night and all you want to do is go to a yoga class, come home, light some candles, take a bath and go to bed early with a good book, this is your official permission slip to say no.




Which self love exercise are you going to start implementing into your life?

Share in the comments!

Xo Amanda 

Top 5 Things My Dog Has Taught Me

The past year and a half of my life have been INFINITELY brighter and it's all because of this little (not so little) guy. 

I always knew I was meant to be a dog mom. But after losing my family dog a few years ago, I didn’t know if I had it in my heart to love a pup that much again.

(And to be honest, a few years ago, I was out of the house more than I was in it & living paycheck to paycheck and getting a dog just wouldn’t have been fair.)

But a year after my leap into coaching, so much changed and all of a sudden the idea of owning a dog wasn't out of the question.

And every single day, when I wake up next to your fluffy goofy self and I get to spend so much of my day snuggling, going for walks & playing, I can’t help but be filled with so much damn gratitude.

It's amazing what dogs can teach us -- if you're a dog mama you know! And I'm forever thankful for the daily reminders. 





I don't know about you, but past the age of 22, it seemed like everyone and their mother went from play mode to #adulting up the wazoo. 

Don't get me wrong, I totally had the same thing happen to me. I went into "I have to pay all the bills" mode. I picked up 7 different part time jobs and was running myself ragged, frustrated and irritable as all hell. And the LAST thing I made time for in my life was play.

Getting a dog completely fliped that switch -- it's a daily reminder to not take your life so goddamn seriously. To take moments to BE SILLY. Celebrate your goofy-ness. Run in the rain/snow/whatever!! And Toby is just as goofy as me, so it's been a freaking GOOF PARTY over here since he's come into the picture, and I couldn't imagine it any other way.


The best thing about dogs? They love you unconditionally. 

They don't hold grudges. They see you as your BEST every dang day. And the way I see it, we could all take a page from their unconditional love book.

Holding grudges... Being frustrated with others or things...who is that helping?

Certainly not yourself. And while I am ALL about feeling the feels, holding onto frustration about things that are out of your control (I used to be like this ALL the time about traffic) is only hurting yourself, right?

So let's just choose to LOVE. Forgive, so you can release YOURSELF from the burden you're holding onto. Life is too short to live being frustrated and irritable on the daily. 

Toby teaches me the power of LOVE everyday, and I think we can learn a lesson or two from it!


Toby may be the best thing in my entire life, but sometimes he can be a royal pain in the ass.

When we first got him, every time we took him driving in the car he got hella car sick. We learned quickly that we always needed to have cleaner and paper towels in the car at all times. #lessonlearned

All my favorite tupperware? If I leave it out (or even in the sink -- yup he's tall), by the time I get home it has been DESTROYED. Invest in glass tupperware, my friends. It's a game changer. 

And sometimes your dog decides to eat an avocado, and you end up canceling all of your plans and spending 4 hours waiting at pet emergency. *cough* Toby *cough*

Please say Toby isn't the only pup out there making all the weird choices with his life...

My point is, shit doesn't go according to plan with a dog all of the time.

And isn't that the way LIFE goes too? Having a dog has helped me EMBRACE the mess, and remember that there are going to be days when shit hits the fan, and that's OK because that's LIFE.


It's so easy these days with social media and the news to get wrapped up in everything going on, and forget to slow down and appreciate the little things that are right in front of you. And what I love about Toby is he lives for the little things -- literally. Dude is STOKED for a day of cuddles, naps, eating amazing food, play time & belly rubs.

And if that's not a life lesson in and of itself, I don't know what is. 

Stay present. Appreciate the little things, and what's more -- make TIME for the little things.

Cuddle your favorite person. Eat amazing food. Have tickle fights if that's what floats your boat. 

And turn the electronics OFF. You'll be so grateful for those moments once you do. 


As my hubby Kev always says, Toby has been our furry test child, and he's proven just how challenging parenting can be.

Now I'm not saying having a dog is like having a kid, but this is the first time in my life that I've been entirely responsible for something outside of myself. And I'm not just talking the daily and weekly tasks -- feeding him, walking him, playing with him, bathing him etc. But the TOUGH stuff? That shit you can never prepare for? It's can hit you like a ton of bricks. 

July 2017, I was out of town in NOLA with my coaching tribe when I got a call from my husband that he was taking Toby to the emergency room because the vet found a mass in his stomach. My heart DROPPED. You hear the word mass and you immediately think cancer, right? And let's just say, the anxiety attacks and uncontrollable sobbing were real that night. After some tests, he was cleared from anything life threatening and it ended up being an allergy to gluten (yup, this is real you guys -- I had no idea gluten could impact dogs too), but the sheer panic I experienced when I found out he wasn't doing so well broke my heart.

I never expected to bond so much with a dog. To view him as more than just my dog, but as my freaking kid. I would do anything for him, and that means loving him through the vet visits, the destroyed tupperware and his inability to understand personal space.


So there ya have it -- I'm officially a crazy obsessed dog mom and I'm never going back.

Are you a fur mom too? What are some of the favorite things your pet has taught you?

Xo Amanda

To The Woman Obsessed with Working Out

A year and a half ago, I wrote this post sharing some of the ins and outs of my rollercoaster of a journey with health & fitness -- and while, at the time, I was sharing all that I had in me to share, there are big chunks of my story that I left out.

Out of fear.

Out of embarrassment.

But the thing is -- it's MY story (and probably your story too in a lot of ways), and if there's anything I've learned in my journey of being a blogger/coach/wellness advocate/woman, it's that sharing your story opens doors for others to say "ME TOO."

Hell, if the me too movement isn't damn proof of that.

And as I was leafing through old journals from my final year at university a few weeks ago and I read something that made my heart sink....


“I’ll be happy once I’m skinny. All I have to do is get to a size 2 and I'll finally feel beautiful and enough."


I finally feel like I'm in a good place with my body. A place where I genuinely love everything its capable of, and no matter the scars, the cellulite, the stretch marks -- they are a part of me and because of that, I love them and most importantly, I love MYSELF.

But it wasn't always this way -- I spent years believing I wasn't enough and so much of my time was dedicated to trying to "fix" the way I looked...

Let's rewind.

It's my final year at university and I'm in the last week before our senior musical theatre showcase. I'd been working my body to the bone for MONTHS to prepare.

You see, as a performer, I knew that I was about to put not just my talent but myself in front of a room full of people who could change the entire trajectory of my career as an actor. And all I could think about was fitting into that size 2 dress from Anthropology and losing the flab under my arms so I could finally get my big break. 

So I did everything I could.

I woke up every morning and ran 3 miles, rain, cold, snow, shine, even though I hated running more than anything on the planet. If I had a break during my school day, I would go to the gym in the building and do ab circuits/life weights/run on the treadmill REPEAT. And before bed at night, I would find some random tone it up workout on youtube and do that.

All to do it all over again the next day.

I was obsessed.

And my entire life was taken over -- between my workouts, double showers a day, and school, I had no time for anything FUN in my life. 

But that week, I stepped into that dress and you know what? It fit.

But those voices in my head that said I wasn't good enough didn't just magically go away.

And that day. I looked in the mirror and cried because I had finally gotten to where I wanted to be and I still didn't like what I see.

It took hitting rock bottom after rock bottom, binging until I gained all the weight back, to going on one crash diet after the next and rocking that diet cycle of death for a few years before I finally burnt myself to the ground and my body said no more for me to finally show up for me.

To focus on being HEALTHY instead of skinny.

To ditch the scale.

To eat REAL food and lots of it.


Lady love, life is about SO much more than your workout.

It's about going on adventures, spending time with the people in your life who light you up, saying YES to things that excite you and showing up for yourself every single day.

And if you find yourself struggling with the idea of taking a "day off" from your exercise routine (or if you call a 'rest day' an hour and a half intensive yoga flow), then its time to gut check yourself and make a change. 

So how did I get from that girl crying in the mirror to where I'm at today? Honest? It took a shit ton of hard work, a lot of tears, major realizations and a shit ton of vulnerability. 

First of all -- Acknowledge that you are a human being and that this transition won't happen overnight. The patterns of over-exercising you've built up? They've become habits, and it's as difficult to break as an eating disorder. Give yourself grace, start cutting back on all those classes you're taking and be kind to yourself. This was a game changer for me (albeit fucking HARD because my perfectionist nature did not like it one bit). 

Second of all -- I started working with a health coach, who is still my coach and mentor (and friend) to this day. Having someone else looking out for my health & wellbeing was EVERYTHING. And whats more, she welcomed me into a community of other women that were also struggling with similar things so it gave me a space to communicate freely and openly. This is why I ended up becoming a health coach myself because all I wanted to do was pay it forward to others the way she did to me.

And lastly -- do your research. Over-exercising has long term harmful effects on your body. It can lead to adrenal fatigue (most women in the fitness space severely suffer from this without ever realizing), injury and more.


In time, you'll get to a place where you no longer use exercise as a form of punishment. Where you move in ways that light you up and workout from a place of LOVE for your body and your mind, not hate. 

And all of a sudden, the world will open its door to so many beautiful things that you never realized you were missing out on this entire time -- I know it did for me.

I found time to foster budding relationships with women that have since become my best friends and business partners.

I learned all about how to use food as fuel and how I'd been putting so many harmful ingredients in my body for years. 

I learned about what true self care is all about, and the beauty of personal development. 

And that burnt out irritable version of myself? She's long gone.


I see so many women in the health & fitness space and they remind me of myself back then. My story ends well, but I know so many still struggle.

So if you are one of those women, I hope you can hear me when I say that your worth is not defined by your body. You are enough just as you are right fucking now.

And no matter how long it takes you to get to the other side, know that I am in your corner, cheering you on along this crazy ass thing we called life.

You are so loved.

And you are so enough.

Xo Amanda 


Mustard Apple Pork Tenderloin with Roasted Brussels & Sweet pots

HOLY BONKERS what a week it's been so far! 

I started a new health & fitness program alongside my Live Your F*ck YES life community (follow along my Instagram for the behind the scenes!) and it's been SO amazing.

My favorite part of it all?


So many health and fitness meal plans involve LIMITING your food (ahem diet mentality). Newsflash diet culture? Eating 1200 calories a day is NOT going to get you healthy.

It WILL perpetuate the endless diet-binge cycle you've been on for yeaaaars. So get your booty aligned with a program that encourages ALL THE FOOD (and I can already tell this is going to be the most INCREDIBLE program ever -- my body is FEELING it in the BEST way!)

One of my favorite ways to prep for a new program is keeping my meals during the day SUPER simple and having my favorite go-tos for dinner as a treat!

And this combo is one of my absolute FAVORITES, and it doesn't hurt that it's hella affordable and super simple (although it tastes restaurant quality if I do say so myself!)

Check 'er out and let me know what you think!



Serves Four


1 large pork tenderloin (about 15 ounces)

1 tbsp Dijon mustard

1 tbsp whole grain mustard

2 tsp fennel seeds (optional)

1 large onion, sliced

2 medium Granny smith apples, peeled, cored and sliced (about 1/4 inch thick)

1/2 cup of apple cider 

1 tsp grapeseed oil 

2 cups Brussel sprouts

1 sweet potato 

1 tbsp avocado/liquid coconut oil 


1. Preheat oven to 450 degrees F.

2. Season pork with a dash of sea salt and pepper. Season quartered brussel sprouts and chopped sweet potatoes with avocado/coconut oil and sea salt and put in oven for 8-10 minutes. 

3. Heat 2 tbsp of olive oil in large nonstick ovenproof skillet over medium-high heat. Add pork and sear until all sides are brown (about 5 minutes).

4. Transfer pork to plate and cool slightly, spreading combined mustard over top and sides of pork (optional: press fennel seeds into mustard). 54. Add a tbsp of grapeseed oil, onion and apples into pan and sauté over medium heat for about 5 minutes.

6. Place pork on top of mixture and transfer skillet to oven until the centre of the pork registers 150 degrees F, about 15-20 minutes. Transfer pork to platter and make a foil tent to prevent moisture from escaping.

7. Meanwhile, pour apple cider over apple-onion mixture in skillet. Stir over high heat for about two minutes, until slightly reduced. 

8. Slice pork and spoon apple-onion mixture overtop of pork for a nice finish!


What're some of your favorite go to dinners throughout the week?