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Some things in life are free!

As I always say, I’ve got you boo! Between mindset, fitness & nutrition, I’ve got a whole lotta experience figuring out what helps support client’s on their journey to making lasting lifestyle changes. Are you ready to enjoy some freebies?!


Mini Workout

We all know this past year has been a RUFF one! It’s been a challenge to prioritize movement, focus on health & know what to do for our own bodies! Well I’m here to make it seem way less daunting than it may.

Did you know just 15 minutes of movement can increase life span as much as 3 years!? And that only increases with each minute of activity you add on! With this free mini workout that’s all I’m asking you to give yourself - just 15 minutes.


That’s only like 1% of your day. I know you’ve got that. Try to commit to using it for one week & trying journaling how you start to feel!

Mini Meditation

Did you know meditation improves anxiety levels 60% of the time? In fact incorporating meditation into your routine has some insane benefits:

  • Reduces anxiety

  • Relieves PMS symptoms

  • Reduces symptoms of PTSD

  • Improve attention span

  • Improve quality of sleep

Thats just the beginning - join me for a 6 minute meditation to calm your mind & body while aligning yourself to be ready for the tasks ahead.


The B.I.R.D.I.E Habit Tracker + Digital Detox

Habits are hard to break & even harder to create. The first step is awareness!

Self-awareness is a powerful thing, it can bring mindfulness to what you’re struggling with while also highlighting what areas you are killin’ it in! Tracking your good habits everyday allows you to feel proud of your progress & gives you a sense of accomplishment.


This habit tracker is a four week plan of action for you ladies, where I highlight hydration, movement, nutrition, quality of sleep & leave you plenty of room to fill in the blanks for what you’re ready to focus on!

A.B.C Workout

Three workouts, 16 minutes each, targeting your whole body. I give you the framework, you choose how to you it (see what I did there?)!

A: Upper Body
B: Lower Body
C: Core

The best part is you can create your own combos based on how you & your body are feeling each day. Try A&B or B&C or A&C or maybe on a day when you’re feeling a little spicier you combo all three.

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Mini Recipe Book

These are a few of my favorite things! A mini recipe book of my go to recipes that taste good & make you feel good. This meal guide is mini glimpse into the Food pillar of The BIRDIE Method.

Not only is food a love language of mine, but I truly believe what you cook & eat should be enjoyable if not pleasurable. Love, along with my Cook 3, Eat 5 approach, saves you from cooking burn out, dish washing overwhelm & incorporates 2 meals a week where your social life is already part of the menu.

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