10 tips for raising healthy eaters (and overcoming picky eating)!

If you are a mama, chances are good you’ve spend some time wondering if your child is eating enough, eating the RIGHT foods, and maybe even wondering why the hell they are spitting out a food they loved yesterday.

After spending the last year coaching in a pediatric clinic and working with the author of a best selling picky eating book, I’ve picked up a few tips. If you want the full guide, click below to download!



Done for you Healthy Menu + Grocery List

Hey mama, 

I know how hard it can be to think up a meal plan, write out the grocery list, and figure out how you're going to execute the plan with a million things on your plate. 

I wish I could figure out how to execute the million things on your plate, but I can (and did) create the meal plan and shopping list ;)

This is for a family of three, so add as you have extra family members. 

I hate the concept of a "meal plan" so this is a menu. You can mix and match as you wish, depending on the day, and depending on what you feel like eating. 

Here's a preview of the menu! Click below to download the whole thing. xoxo 

Healthy Menu and Shopping list for the busy mom.. 7 day menu and grocery list for the busy family
Healthy menu and grocery list for the busy mom

Gift Guide for the athleisure-lover: the gear

If you are still looking for the perfect gift for the on-the-go mama in your life (or your bestie, or YOU...) then I have a few things in mind! And it's not too late to order online and have everything arrive before Christmas ;) 

gift guide for the athleisure-loving mom! Perfect gifts for the on the go mom.

Self- Care during the holidays: 8 sanity-savers for the busy mama

It’s Thanksgiving week! The next several weeks are bound to be a crazy blur of cooking, Christmas shopping, grocery shopping, traveling, wrapping gifts, and of course family time and holiday parties. Throw in some extra time with the inlaws and kids off of their bedtime/nap schedule and it’s the perfect recipe for a whole lot of chaos and stress.

Self-care during the holidays: the busy mom's guide to self-care this holiday season. 8 sanity saving activities to help you stay present!

As much fun as it is to help our kids have a magical holiday season and attempt to do ALL OF THE THINGS… it’s just not realistic or healthy for your mental health.

By prioritizing YOU, you will be able to be more present, enjoy the holiday season, and be a much nicer mama and wife ;)

If you are looking for specific ways to stay healthy during the holidays, click here to get a FREE healthy mama toolkit.

Here are 8 self-care ideas for the busy mama during this holiday season:

  • Listen to a podcast while you’re in a busy (stressful/chaotic) store or sitting in holiday traffic. It will make shopping and waiting in long lines much more enjoyable (and even better if you're tuning out your whining kids! ...that's not just me, right???) ! I love atomic moms and sorta awesome for some positive messages and lighthearted chat about all things mama, relationship, and more. 

  • Leave the house for 30 minutes and go for a starbucks run all alone! This is especially important if you are visiting family (or have a house full) and need some alone time. If you are an introvert, pay special attention to getting your alone time to recharge. And don't feel guilty! 

  • Take a quiet walk or jog before the kiddos get up, and get those endorphins pumping early in the day. Your blood will be flowing and you'll have more energy to attack the to-do list. 

  • Schedule a workout at your favorite studio or hit up your favorite class at the gym. You will get alone time AND check off your workout.

  • Get YOURSELF a gift for once-- book a mani/pedi (or facial, or whatever) before you head out of town for the holidays and PUT DOWN YOUR PHONE! Close your eyes, read, a magazine, do anything but check your email or mindlessly scroll! Enjoy the moment :)

  • Meal prep! Yes, I said it… prepping a couple simple things to have on hand will make your busy week less stressful. A few ideas: chop a veggie or two, cook and shred chicken to use throughout the week, make an oatmeal or an egg bake to have a healthy breakfast ready to go, boil a dozen eggs to have ready for breakfast all week, make a big batch of soup to have for lunch all week, etc. One hour of meal prep can save you a lot of time and stress!

  • Prioritize what you and your family members actually care about. There are endless options for holiday activities... there are invites to holiday parties, lights to see, cookies to bake, gingerbread houses to decorate, ice skating, seeing Santa, performances, and plays, etc. If you prioritize what you actually care about and keep things manageable, your schedule won’t be as crazy.

  • Make a list and check it twice. By keeping an ongoing list IN ONE SPOT (your phone, planner, google doc, Evernote, GoKeep, etc.) of everything you need to do and buy you will save yourself the hassle of last minute trips to the store and late night stress about forgetting something. Put it on the list and be done with it!

Now go enjoy the magic of the holiday season, mama. Focus on what truly matters and don't forget to make time for yourself. 


p.s. click below to get my healthy mama toolkit with a bunch of time saving recipes, meal prep ideas, home workouts, and more. 

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Self-care during the holidays. A stressed out mom's guide to self-care during the holiday season.

The Healthy Mama Mindset: 5 ways to improve your self-talk (and self-love) this week

Our thought patterns are so powerful, and you may not even realize that you could be sabotaging your efforts to improve your health by engaging in negative self-talk.

No matter how bad you want to succeed, you must THINK like you are GOING to succeed. That means being kind to your body, following through with what you say you will do, not over-committing (i.e. do what is realistic at THIS time in your life), etc.

If negative thoughts aren't getting you anywhere (i.e. your desired health habits aren't sticking), then go back to basics and start with your mindset and thought patterns. 

5 ways to improve your self-talk and self-love this week! Simple ways to change your mindset in order to improve your health. Get over your self-sabotaging mindset. Improve your health, lose weight, and be a happier mom!

My approach to coaching involves working on the mindset and self-love FIRST and then addressing nutrition and fitness. If we try to approach the physical habits alone, it’s an uphill battle (that you’ve likely already lost a few times). By focusing on your mindset, we address the reasons why you developed the bad habits in the first place.

To help you change your mindset, I put together 5 ways to help you work on your thought patterns this week. It takes much longer than a week to really dig in deep, but my hope is that you will begin to recognize any negative thought patterns you may have.

Just like with nutrition and fitness, trying to overhaul our mental or spiritual health all at once can lead to feeling like a failure because it can get overwhelming and discouraging (and it’s not realistic or practical at all).  That’s why I ALWAYS encourage working on one new habit at a time.

Don’t worry about doing each task this week! Choose one or two and then try another next week.


1. Look in the mirror and say three things you love about yourself OUT LOUD. Yes, it might feel awkward or funny, but that means you need to get comfortable with talking nicely to yourself. Look yourself in the eye and imagine you were talking to your best friend or daughter. You would be full of compliments… now talk to YOU. Do this everyday this week. Bonus points if you tape a piece of paper with your compliments to your mirror, or steering wheel or wherever you will see them.

2. Pencil it in. I don’t mean thinking to yourself before you drift off to sleep… I think I’ll workout tomorrow. I mean actually looking at your schedule, ask yourself what you have time for and what you DON’T hate. And pencil it in. I don’t care if it’s a 15-minute walk with your dog or a 90-minute hot yoga class or 30 minutes to meal prep. Just schedule AND follow through with ONE health-related task this week.

3. Daydream. I want you to spend 10 minutes thinking about how it would feel to be the healthy mama you are dying to be. What would your schedule look like? How would you feel? How would you dress? What kind of attitude would you have? What would your daily habits look like? What would your kids see you doing? What would you teach your kids about health?

Just really dive into thinking about where you want to go with your health and fitness. I don’t care if you want to lose weight, stay the same, or gain weight… I’m assuming you want to improve some aspect of your health-- mental health, physical, whatever. We can all improve. Think about EXACTLY what you want to improve and how amazing it would be to be there. Then write it down.

4. Positive Affirmations. This might seem a little “woo-woo”, but again how we talk to ourselves really affects the outcomes in our lives. I want you to think about your biggest weaknesses. Think about the thoughts you have that are unkind to yourself or your body. Then write 3 positive affirmations in response to the negatives.

Ex: I hate my thighs.

Affirmation: I love my body and especially my strong legs that carry me as I carry my babies, walk every day, and run up and down the stairs all day. My body is amazing.

Ex. 2: I am such a slacker with my workouts.

Affirmation: I am doing the best I can and I am always improving. Sometimes my expectations are too high considering the busy season of life I am in. I can and will learn to be better about taking care of my body.

etc. etc.

5. Meditate. If you’ve never meditated before download the Headspace app. Meditation is amazing for managing stress, anxiety, depression, and just hectic life in general. There are several ways to meditate (guided meditation vs. silence, walking meditation, deep breathing, etc.). Try out at least one or 2 ways and meditate a couple minutes. Don’t give up! Sitting in silence with your thoughts is very powerful.


5 ways to improve your self-talk and self-love this week! Simple ways to change your mindset in order to improve your health. Get over your self-sabotaging mindset. Improve your health, lose weight, and be a happier mom!

Overall, I just want you to really be thinking about your thoughts this week. It sounds like a strange thing to do, but as you talk to yourself (in your head), ask yourself… would I say that to my son or daughter? My best friend? My husband?

Am I perpetuating thought patterns I’ve had since I was a child? Am I saying things to myself that my mother or father (or another relative) said to me or about me? Is what I’m telling myself even TRUE??

These are all things to think about. SO much of our mindset, for better or worse, is baggage we carry from childhood and adolescence.

Unless we realize what we are doing, we can’t change it! So step one is acknowledging current thought patterns.

Be sure to let me know what breakthroughs you have when looking at your thought patterns! Reach out to me on social media or email me at cassandra@vivfitness.com