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The Truth- The weight of the world.

Such true and simple words. Yet, a complex concept to grasp as it’s happening. 
When the world feels heavy it takes a keen sense of self to be able to stop and separate the thoughts we are thinking from basic “what’s actually happening.” 
It is not the world that weighs you down, it is the beliefs and meanings and interpretations you have created about the world that weigh you down. 
There is not a single case where 100% of human experience agrees on one interpretation of reality. Therefor, what we experience is not TRUTH. It is a choice based on what we believe. And beliefs are simply chronically thought thoughts. And chronically though thoughts are simply singular thoughts we think habitually. 
Once you get that. 
Once you really get that what you experience is just made up, you have a choice to choose a different set of thoughts. A different reality. 
The question is, are you so attached to, and identified as, the thoughts and beliefs you’ve been living by that you’re unwilling to let go of your Ego and think new thoughts, to become something else, to choose a new world to experience. It really is 100% up to you.
….or at least in my reality it is.


And the world keeps spinning 

You lose a game…and the world keeps spinning

You find your true love…and the world keeps spinning

You crash you your car…and the world keeps spinning

You get a promotion…and the world keeps spinning

As amazing or as hard as life can be, the world just keeps spinning on. Your victories,problems and challenges are not as grand or life altering as you think.
Take a breath, pause a moment, and persist. Nothing is permanent.

Brain power

The speed at which we get what you want from life is more about how quickly do we let go of the old thoughts and begin addressing the new thoughts, and it works for you and against you, depending upon what you are giving your attention to.

Think carefully my friends.  

You are more powerful than you realize.


Sucking at Stuff: The Key to freedom and happiness.

“Did you just fall?”

“No, I attacked the floor. “


“Yes, I’m freaking talented!”

You guys, I currently suck at a lot of stuff:

  • handstands
  • pull ups
  • speaking softly
  • driving (Krissy KRASH #duh)
  • monkey bars
  • writing legibly

In the past I sucked at a lot of other things:

  • roller skating backwards (and forwards)
  • public speaking
  • running more than a mile
  • double-unders (I still kind of suck at these but not quite enough to move them to the other list)
  • jumping 7 foot walls
  • walking and talking…you know….as a baby 🙂

Here is the difference between me and a lot of people who will never stop sucking at stuff: they take sucking personally.

Dude, you cannot take sucking personally.

PRO TIP: Sucking at anything means absolutely nothing about your character or worthiness to be alive.

Most of us try something, suck at it, and then instantly make it mean a million things about ourselves and how destitute for failure we are.

Not me though. I am not sure when I let go of sucking at stuff and gave up making it a personal crisis, but I can tell you the freedom that comes from giving ZERO F*$%s about sucking at something is quite fantastic.


Once you stop taking sucking personally, you can try anything……and if it sucks, who cares? You can either try it again and maybe suck a little less, or simply drop it and go do other stuff with your personal self-worth still intact!I

In fact, I am 100% convinced that the key to our success with ANYTHING in life is to go out there and suck with reckless abandon. I mean get out there and suck with some serious commitment.

So go out this week and suck at all the things!

It means you are one step closer to being awesome at it.


13 ways to change your life

1. Get uncomfortable

Doing things outside your comfort zone is the fastest way to change your life. What is known and what is familiar will not help you grow and will often simply give your more of the same. If it doesn’t challenge you, it doesn’t change you.

2. Pick a new path

The best part about being a human and not an animal is that we can choose a new direction. You are not goose. You do NOT have to fly south every winter. If you don’t like the direction you are going, change it. If you don’t like your job, change it. If you don’t like your social circle, change it. If you don’t like your current level of fitness change it. Becuase there is exactly ONE person who can change your life. YOU.

3. Say “I’m sorry”

An apology is the fastest road to moving forward. Some times we have to apologize to ourselves for missteps in the past. Once we say “I’m sorry” it is time to LET IT GO and move on. Sometimes we have to say “I’m sorry” to people in our lives, even if they did stuff they should be sorry for too. One sure fire way to heal a relationship is to find something to take responsibility for WITHOUT ending the apology with “but you did_____ too.”

4. Up level your goals

I am telling you right now, your goals aren’t big enough. Not for YOU. Not for the life you were meant to lead. If you really want your life to change it is time to start expecting and demanding more from yourself.

5. Be your own #1 fan.

The world can only love you as much as you love yourself. One of the hardest things in the world is to love ourselves right now. Especially after we just unleveled our goals and set new standards for ourselves. But if you can’t love yourself now, you won’t be able to love yourself later. So apologize to yourself for not loving you enough before and move on into a blissful world of self love. It starts by high fiving yourself for taking the time to read this list of 13 things today. Go you!

6. Strive for strength over ease

There is little value in attaining attainable things. 100lbs is not light the first time you pick it up but it gets lighter the more frequently you lift. 100lbs did not start to weigh less. You just BECAME MORE. If something feels too hard, it is NOT because it is TOO HARD> it is because its time for you to GET STRONGER. Don’t join an easy crowd, you won’t grow.

7. Value your 168 hours

We all have the same number of hours in every week. Value them. Spend them with the people that are important to you. Turn off your phone, shut down your social media for a little while and BE with people. Prioritize your life. YOU are the one in charge of these 168 hours. If you are “busy” thats your choice. If you don’t like it go re-read #2

8. Don’t get “forever” faked out

You don’t have forever. You have a limited number of rotations of the earth around the sun before you permanently check out of this thing called “life.” If you only see your family once per year, then you only have maybe 60 more times that you will see your family. Make them count. If you only go on vacation every summer for two weeks, that is maybe 120 weeks of vacation you have left EVER. Enjoy wisely and intentionally and if thats not enough time, see #7.

9. Play full out

Every day CAN be your best day ever. You CAN be the best person for your job. You CAN give it everything you’ve got at each practice or workout or presentation or story time. Be someone who gives it their all every single time and see how quickly that can change your life. Promotions and slots on the all star team do not belong to people who just show up. Yes, 80% of success is just showing up. But 100% of greatness is playing full out.

10. Rethink what you put in

Become aware of what you feed yourself. Negative media is not food for the brain. Soda and snickers are not food for the body. Music with disempowering lyrics is not food for the soul. You wouldn’t let someone piss in your drinking water so why would you choose to dump junk in you your mind and body?

11. Call yourself out

Check yourself before you wreck yourself. It is easy to turn a blind eye or find an easy excuse for why you were late or flaked or didn’t follow through. Blaming others, blaming circumstances, blaming anyone but ourselves is EASY. Owning up to our own lack of integrity is hard. Life change rarely comes from letting yourself off the hook.

12. Embrace commitment

Do it because you said you would, not because you still happen to feel like it. Declarations are one of the fastest paths to changing your life. So stop fighting it like a 4 year old who needs a nap. Put your big kid pants on and finish what you started. Feel free to revisit #11 and #6 frequently for this one.

13. Leave it better than you found it (fight the good fight.)

If you are going to be here on this planet for the next few years, you might as well contribute to it. Work for a company with a good cause. Promise to smile at everyone you walk past. Love people more than you hate them. Choose joy over contempt. Be part of the elevation of man kind, not the ruin of it.


The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.
“– Winston Churchill

We choose our experiences every day. It’s EASY to own up to choosing how our life goes when it’s going well. When life takes a down turn, this is when we feel the most out of control. Who did this to our life!? “Somethings wrong here” is typically followed by “who’s fault is it?” 

PRO TIP: There is nothing good at the end of the trail of blame!

 What if we tried following “somethings wrong here” with “what would I prefer instead?” And then go seek that out. Spending more time chasing me what we DO want and less time dwelling on what we don’t want. This is the secret to a joyful life 

Create your dream life one thought at a time. Because, there is no other way.


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Italian Girl Meal Prep: Turkey Alfredo Over Spaghetti Squash and Broccoli


OH EM GEE THIS WAS SOOOOOO GOOD!!!!!!!!!! I can’t even…..

It was a slightly longer meal prep with a few moving parts but totally worth it!

Grocery List (you might already have some of this stuff):
2 heads of cauliflower

1 cup whole milk

2 cups grated parmesan cheese

1tbsp chopped garlic

3 tbsp coconut oil

6.5lbs ground turkey

Garlic Salt


2 large spaghetti squash

2 lbs frozen broccoli

12 tupperwares (if pure meal prepping for the week)
Spaghetti squash:

Cut in half the long way, scoop out the seeds (which can be rinsed and baked and eaten as a snack btw) and put face down in a pan in an inch of water. Bake at 350 degrees for 45min ish (or until you can squeeze it **with a potholder** and it’s feels soft).

Cauliflower  Flour Alfredo Sauce:

Bring water and some garlic salt to boil in a large pot.

Remove the green bottom and break up cauliflower heads into smaller pieces.

Boil until soft.

Remove cauliflower from pot with a slotted spoon and put in the blender with 1 cups of water from the pot. (I had to split this into 4 sections in my blender. I put 1/4 cup water in with each round of cauliflower in the blender). Blend about 2s econds or untill smooth.

In a sauce pot add all blender cauliflower, 1 cup whole milk, salt and pepper to taste, coconut oil, parmasean cheese. Stir on medium to low heat until cheese is melted and mixed in.

Cook and drain the turkey then dump into the sauce

Put it all together:

Lay out 12 Tupperware on a table

Split the spaghetti squash and broccoli evenly between each of the 12 dishes.

Top each dish with the turkey and sauce mix. This should make aprox 6oz cooked turkey per meal. If you want less than 6oz make a 1/2 recipe 🙂