Birthday Reflections 2024

By January 22, 2024 No Comments

I squirmed in bed as I heard my son’s heavy feet pound as he descended down the stairs. 

I note I’m not feeling rested…and question if I slept more than a couple of hours. Then there’s the sniff, hoping to find the slightest passage of air through my achy nostrils. 

Nope. Sigh. Sneeze. 🤧

A few moments later my husband quietly peeps his head into our cozy bedroom while I’m propped up scrolling on my phone.

“Happy Birthday, Honey.” ❤️  


Last weekend I celebrated 52 times around the sun.

How did that happen? Again. Already.

I felt like I was just in Cabo celebrating my entry into the sixth decade. 

It’s been quite a year and because my birthday lands in the first week of January, it’s also a reflective time. 

In December my wellness coach (yep, even coaches have coaches!) nudged me to ponder two questions… 

“What do I want more of in 2024?”

“What do I want less of in 2024?”

🧐 I’ve been considering those questions in earnest. 

Two things immediately popped into my head: 

  • more KNOWLEDGE

I realized this year that I LOVE training clients IRL. It took me a minute to figure this out since I enjoy live-streaming clients on Zoom.

But, in-person…

…that’s next level satisfaction because of the CONNECTION. I want more of this in 2024 AND want to continue to serve clients from afar on Zoom. 

I also want more time with “my people”, which will require me to make more regular opportunities to connect. Maybe you can relate because it’s been a common theme I’m hearing from my mamas inside Healthy Moms’ Hangout. 

This IRL connection is also the catalyst for AMC’s annual retreat! We’re meeting up— third year strong— in Milwaukee at the end of January. 

…like we did last year. ❤️

Hit reply if you want in!

The other thing I want more of in 2024… KNOWLEDGE!

Turning 52 hasn’t come easy but I’m glad to be here. 

My body has been on one hell of a roller coaster ride over the last two years. If you’ve been following along, you’ve been reading about my challenges. 

…And, I heard from many of you that you’re on a similar ride after I sent out my perimenopause email series last week #togetherwewillconquer 

➡️ If you missed that email series, or want to re-read > they all live on my blog

My thirst for knowledge as it relates to fitness, nutrition, recovery, stress management, sleep, supplements, hormones is insatiable… I’m my own science experiment. 🧑‍🔬

I’m 60% complete with my Sleep, Stress Management & Recovery certification through Precision Nutrition AND tackling all the studies to be a specialist as a Menopause Coach — they go hand in hand as it relates to our deep health.

And then there is the hardest question… what do I want LESS of in 2024. 

It took me a minute (or days!) to land on something that resonated. I didn’t just want to say, “less work, less pain, less injury…” reality is, those are inevitable. 😩

What I want less of — thinking about, being concerned with, stressing over what my body LOOKS like.

There. I said it. 

The wrinkles are coming on strong. The aging spots. The cellulite on my thighs. The droopy boobies. 

And then there is the weight thing. 

In years past, (oh let’s just say for over a decade) I’ve weighed myself religiously. The number on the scale somehow subconsciously told me my worth, what I should or shouldn’t eat for the day, dictated my mood, how hard and long to exercise… 

… all from 3 digits illuminated on a 12” x 12” metal object! huh? 

If you can relate, I see you. ♥️

I did a thing for myself in 2022, I hired a nutrition coach. 

Coach D was my mentor as I undertook Precision Nutrition’s level ll mastery certification. I was so impressed by his coaching that I hired him after I completed my year-long course. (An additional professional perk, having gained more coaching experience to bring to my clients!)

With his year-long guidance, he helped me understand that I was using nutrition as a means to exert control when SOOOO many things in my life were out of my control. 

(This wasn’t a bop-you-over-the-head-a-ha-moment. This was eventually learned through his expert coaching and leading me to understand my thoughts/actions.)

It’s still a work in progress. 

I find it dumbfounding that my jeans fit the same as a year ago, as 5 years ago and I don’t track, weigh or measure food. 🤯

I’m learning to trust my nutrition knowledge and eat more mindfully. My choices are NEVER perfect, it’s progress. 

This is how I guide my clients too, using PN’s Goals > Skills > Practice > Action framework. 

I have weighed myself twice since August! #progress. 

The story I now tell myself, and 99.1% of the time believe, is that the number is for information gathering. If I don’t believe that in my heart, I don’t allow myself to get on the scale. 

I’m no longer freaked out about my perimenopause transition because I’m absorbing knowledge to understand the changes and react accordingly. #knowledgeispower

I accept and like my body for what it is and what it can do TODAY— and man, I can kick some ass in the gym and on my bike. Run a 10k… not so much.

So in 2024 I want to worry less about what my body looks like and be more excited about the awesome, badass things it can do! 👊

Tell me → what do you want more of in 2024? What do you want LESS of this year?

Drop me an email ( to share, I’ll personally read and reply back.


Coach C~

P.S. I will be taking on TWO new 1:1 coaching clients in the month of February/March. 

If you could use some support in your health, fitness, and nutrition to be your best badass self, let me know.