3 steps to getting unstuck


Tomorrow is officially the first day of spring. Although new beginnings can technically happen whenever you so choose, there is something special about the ones marked by the calendar. They are an open invitation to start fresh. Spring brings more energy, excitement, and inspired action. It is an opportunity to overcome obstacles, breakdown blockages, and get clear on what you want for yourself moving forward.

Here is a three-part journaling exercise that's a powerful way to breakthrough where you feel stuck and start spring with more purpose and mindfulness.

Step 1: Review. Take a few minutes to reflect on your year so far. Without judgment, define your reality. Assess your life holistically—relationships, career, personal care, health, etc. What has and hasn't been going well? What are three important things for which you are grateful? What areas would you like to see improvement in? What's holding you back/preventing you from making progress in those areas?

Step 2: Release. Now is the perfect time to release anything that's no longer serving you. What stresses, doubts, insecurities, fears, perspectives, old narratives, limiting beliefs, etc. are you holding onto that you are ready to let go of? Write down everything that you want to release. Imagine life without this burden weighing you down. How does it feel different? How do you go about your day? How do you carry yourself? What types of things are you doing that you aren't doing now? Connect to that feeling of lightness, of energy but release the thoughts, the specific visions.

Step 3: Reset. Maintaining that connection to invigorated energy, set an intention (or 2 or 3) that captures the essence of what you want to cultivate in your life moving forward. Setting an intention is a tool to help you design a lifestyle that supports your values. When you live in alignment with your values you feel a greater sense of purpose, fulfillment, and happiness.

Intentions are different than goals—they allow for more flexibility and exploration. Your intentions create a roadmap, guiding principles, while your goals are mini destinations, specific outcomes, along the way.

For example, say someone feels bored with and stuck in their daily routine. A goal might be "I will take a cooking class." The intention might be, "I live with curiosity," or, "I operate from a place of curiosity," which can manifest in a number of different ways like choosing to engage in conversation with new people more frequently, trying a new activity (like the cooking the class), and becoming more familiar with your thought patterns (i.e. if you notice that you're often telling yourself that "you should do something," start to ask, "why do I feel like I should do it? Do I want to do it or do I feel obligated to do it?").

Once you have your intention(s), write down 3-5 ways that you can start living in accordance with it.

In good health, 


Take yourself on a date...


If you don’t want to date you, who will?

You might be thinking, “Briana, you’re a nutritionist and health coach, why are you talking about relationships?” Because it’s all connected, that’s why. No amount of kale will make you feel better if other parts of your life are unbalanced. So let’s bring a little balance, a little va va voom, to our relationships this month, starting with our lovely selves.  

I often work from coffee shops. Maybe it’s just a San Francisco thing, but 99% of the time everyone else in the coffee shop is also working on their computer (or at least pretending to be). The other day in Saint Frank’s a man caught my eye, not only because he was good looking but also because he didn’t have any electronics with him. All he had was his $5 cup of single origin, sustainably farmed, designer coffee and a book. A real paper book. He was simply enjoying time with himself.

It got me thinking about how little time I intentionally spend alone. I’m a solopreneur so a lot of my time is spent alone when I’m not working with clients but I couldn’t remember the last time I chose to take non-work time alone—to treat myself to a date.

Now, if the idea of spending time alone in public makes you nervous, cool, welcome to the club. It can be a little uncomfortable at first, just like a date with another person, but after a few minutes your anxiety will dissipate and you’ll start having fun. And think about this: I didn’t judge that coffee shop stud for being alone—I was inspired by it! Chances are people won’t be judging you either. Whether you are single or in a relationship, taking rejuvenating alone time is so important to your wellbeing. So, what do you say? Ready to take yourself out?

Date Guidelines

1. Lose your security blanket (aka iPhone, iPad, iMac… you get it). If you went out with someone who spent the date on their phone, you probably wouldn’t have a very good time and they definitely wouldn’t be getting a second date. Show yourself the same respect—be present and enjoy what’s around you. You’re also much more inviting when there isn’t a screen blocking you; you never know who might come say hello ;).

2. Netflix and chill doesn’t count. Your solo date should be a treat, not something you can do every other night of the week. You deserve better.  

3. Don’t rush, it’s going to be okay. I remember the first time I went on a date with myself I sat at the bar at some Asian Fusion restaurant. I was so unbelievably self-conscious for being alone that I was sweating, anxious, and ate as quickly as possible. By the time I got home, I had a stomach ache and pit stains that never came out of my white shirt. If I could give my younger self advice for that date, I would say, “breathe into the discomfort. Slow down. No one thinks you’re lame. Most people are too concerned with themselves wondering if they have food in their teeth or if they left the stove on or if they should get the chicken or the steak. Enjoy your freakin' meal."

In good health,