The Grieving Process within Eating Disorder Recovery

Grief is a feeling of despair, uncontrollable and inevitable loss, disappointment, pain, numbness and sadness, an experience that can last a moment or a lifetime, something that is not tangible and can cause isolation and a feeling of alone. Grief is a normal reaction to any kind of loss, as well as, all of the emotions that coincide with the grief, although some emotions may feel abnormal due to misunderstood or unidentified grief, they are not (James & Friedman, 2009). Grief has various definitions, as it is an experience that all individuals face, and in different ways, depending on their loss, and this can cause for confusion and conflicting feelings. These conflicting feelings are usually caused by change in some aspect of an individual’s life, such as, death, and in this case, loss of innocence and identity.

Trust the process
Grief is a process, much like recovery, it ebs and flows

Grief is something that is experienced on so many levels, as the feeling the feeling of change and loss do not necessarily have to correspond with what we conceive to be a negative belief. Below is a list of the various forms of grief that an individual may experience within their lifetime (James & Friedman, 2009).

Death of a loved one

Death of a pet




Starting School

Death of a former spouse


End of an addiction

Major health changes

Start of a new job


Financial Changes – positive or negative


Legal Problems

Empty Nest

The list goes on and on, in that most major loss evens in life do not have to be associated with death, there is loss of trust, loss of safety, loss of control, and several conflicting ideas and feelings come within a grieving process.

In terms of Eating Disorder Recovery, much of the process seems rocky, tumultuous, incredibly challenging and at times, unbearable. So much of this struggle has to do with the grieving process; our minds and bodies are reacting in response to grief! Below is a list on the various factors that trigger a sense of loss and grieving within Eating Disorder Recovery.

Loss of what you perceived your body to be

Loss of perceived control over your body

Loss of perceived control over your food

Loss of perceived control over your physical activity

Loss of a toxic relationship with food

Loss of the perception of what is healthy

Loss of the perception of what is perfection

Loss of the body that has been desired

Loss of the body that was controlled by ED

Loss of the safety within ED

Loss of a toxic relationship

Loss of identity

This list just touches the surface of the overall grief process involved in ED recovery. Our perception of grief as a society is incredibly black and white, and in reality grief is completely grey. Eating Disorder Recovery has so much to do with loss and grief, and you can’t truly move through the process of recovery without bringing awareness towards your grief reactions and grief process.

Therefore self-awareness is crucial to this overall process in order to safely and successfully move through recovery. Once self-awareness is implemented, compassion is incredibly important, in that compassion towards the mind and body will help you move through the grieving process. This is where self care comes into play, surprise surprise! To live a life without ED is living a life full of self-love, body positive thoughts and behaviors, and forming healthy bonds with the mind, body and other relationships through self-care, self care, self care!

So as we move into this weekend, I ask you to bring some self awareness to your grieving process within your own life and ED Recovery, be easy on yourself, and allow for compassion and self care!

Trust the Process


Awareness in Body Checking: Taking One More Step Towards Living a Body Positive Life

As another extension to my body positive series, today’s post is about body checking. Body checking is a very common behavior within individuals with Eating Disorders. What do I mean by body checking?

Body checking: Constant “checking”, looking, touching, and/or intensely focusing on a body part and/or section or area of your body. The “checking” is fueled by insecurities on how the individual thinks or feels that they look.

My Story: This is something that many individuals struggle with throughout their Eating Disorder. One main form of body checking is involves mirror checking….

It started at the young age of ten, when I went through puberty, every single time I went to use the restroom, whether it was in a public place, school, work, or at home, I would wash my hands, look in the mirror, suck in my stomach, and slightly lift my shirt, to check my belly with my hand in the mirror. Every time I looked at my belly in the mirror I hoped to find some sort of strength, success, and worth. It became so much of a habit that I did not even realize I was doing it. One day my nutritionist advised me to try to not “body check” for just one day, I broke down in tears after the first half of that day, because I never realized how much I actually “checked” my body. Little did I know that every time I lifted up my shirt and grazed my belly with my hands, I lessened my self worth, tore down my self love bit by bit, and further engrained an emotionally dangerous behavior into my life. I was constantly judging myself, comparing my self worth to that of what I “wanted” it to be at that time.

The difficult thing about healthy body image is that it does come last within ED recovery. Therefore individuals within ED recovery are usually done with, or working towards, finalizing their treatment before they even graze the surface of their physical and emotional self worth, before they learn about how to develop a healthy and positive body image. Having an emotional behavior such as thinking and feeling poorly about one’s body is not immediately detrimental to an individual’s health like that of using other ED behaviors, such a,s binging, purging or restricting, therefore behaviors ,such as, Body checking often go unnoticed and untreated, but it does effect functioning and an individual’s overall self-worth, therefore it is worth addressing and treating!

Body checking is a behavior, therefore a habit that can be deeply engrained within an individual’s functioning, and can be very difficult and scary, leaving and individual feeling vulnerable. Starting slow is the safest way to go about eventually ridding of body checking…

The first step is awareness and acceptance. The second step is slowly acknowledging your feelings while practicing this behavior. This is the safest way to approach to an emotional behavior, such as body checking. The third step is slowly, and safely eliminating the behavior from your everyday functioning, therefore taking it one-step at a time. If you ever feel too vulnerable, reach out to your closest support, go to your comfort box, and practice self-care, self-care, self-care!

As you acknowledge your body checking behaviors, I also challenge you to find a positive emotional behavior that you practice on a daily basis, for instance, the joy that brewing your morning coffee brings, listening to your favorite music, cuddling with a loved one, warming up by the fire place, lighting your favorite candle, any healthy behavior that make you feel your best! Please reach out if you have any questions or comments, don’t forget to subscribe, have a wonderful weekend, and self care it out my friends!

Turkey Day Tips


Thanksgiving is quickly approaching, and along with the busy schedules, family gatherings, and holiday celebrations, comes copious amounts of food, and with that, feelings of vulnerability and maybe even fear. Thanksgiving can be a wonderful time, but it can also be incredibly triggering and overwhelming for individuals living within their eating disorder or individuals within recovery. Here are some quick tips to get you ready for Turkey Day and all of the joy and spirit that comes with it!


  1. Prepare for Re-entry by managing your expectations… here to read more!
  1. Set yourself up for success!

You don’t HAVE to abide by all of the cultural traditions and odd rules that come with “giving thanks.” In other words, try to look at this holiday as any other day, in that you don’t HAVE to eat copious amounts of food in order to celebrate properly! You don’t HAVE to partake in the somewhat twisted traditions like running in a marathon or “turkey trot”, in order to “earn” your meal. You don’t HAVE to starve yourself all day in order to “indulgence” in dinner. Instead, you can go about your day as you usually would, listen to your body, eat when you are hungry, rest when you are tired, and practice self-love and self care!

  1. Acknowledge the unhelpful cultural traditions surrounding Thanksgiving

It is not natural, or helpful for your body to starve itself in order to feast on one large meal, especially for those within recovery. Therefore, make sure you avoid restricting during the day, and nourish your body when necessary. Therefore, if you utilize your healthy and helpful behaviors throughout the day, you will be able to enjoy and healthily indulge in your thanksgiving feast!

  1. Be easy on yourself

No need to beat yourself up for enjoying a cultural tradition! Nourish yourself throughout the day, and enjoy your thanksgiving meal with no guilt, as there is nothing “wrong” about giving thanks and indulging in a wonderful meal surrounded by family and friends. IF you take a tumble, and partake in unhealthy behaviors, remember that RECOVERY IS NOT LINEAR! It is okay to “mess up”, because we cannot learn and grow unless we learn from our mishaps. It is OKAY!….TAKE AWAY THE SHAME, and love yourself.

  1. Surround yourself with love

Take a tip from the re-entry post, and make sure to have an accountability buddy…..someone that you can be honest with and confide in, someone that you can trust and that understands your situation within recovery.

  1. Enjoy yourself

Have fun! Take what you can from the day, and enjoy the holiday! Give yourself a big hug, and tell yourself you are loved….because you are! Be thankful for yourself, your honesty, your body, your mind, your heart, and your soul…. because that is what allows you to live your life to the fullest.

Happy Thanksgiving everyone!

An Honest Look At Body Image Within Eating Disorder Recovery – Series pt. 1


Body Image. This is a tough one….I have said it before, and I will say it again and again….positive body image ALMOST ALWAYS comes last within recovery. Loving what you see in the mirror, appreciating your size, your weight, your natural curves, and appreciating all of the beautiful flaws within your physical image is so much harder than it seems.

So many individual’s struggle with this aspect of recovery….in that the mind can get away from us at times, and we start to become emotionally and sometimes physically consumed by the unrealistic perceptions we have about how we currently “see” ourself, how we want to “see” ourself, how we “see” other’s in comparison to ourself, and how we believe other’s “see” us. Yep, it sounds exhausting, and maybe even ridiculous, but this is the mind of someone within recovery.

I use these words carefully, in that when I say “see ourself”, or how “we see others”, I mean this literally, because that is what we are doing, I do not mean how we look or who we are, instead I mean how we perceive ourself. At times it seems that the physical self is somewhat dissociated from the emotional self, in that our appearance is wounded and therefore separated from the rest of us. In order to recover one must be ready to mend that wound, and finally introduce that physical self to the emotional self, and be ready to fight for a positive body image and finally be whole!


You may look one way to someone, and another way to someone else, but all that truly matters is how you perceive yourself and this is why a positive body image is so incredibly difficult to obtain. NO ONE, and I mean, NOONE, can change your mind about how you “see yourself”, EXCEPT for YOU. For goodness sake, Justin Timberlake could declare your beauty to the entire world, tell you that you are perfect, skinny, curvy, a bombshell, whatever…and still it won’t matter, because you won’t believe it, not until you can believe it.

It’s up to you, to do the work to literally retrain your brain, to eventually train your mind, and emotions towards how you “see” or perceive your body. Throughout recovery, you are taught to rid of your unhealthy behaviors, cope with life’s obstacles in a healthy manner, practice self care, love your inner self, and nourish your body, and all of this is a major triumph in itself….but to love what you “SEE”, to rid of that negative self talk, and accept that person staring back at you in the mirror….now that is AMAZING! I promise you, that this is possible, you can fully recover from your eating disorder, and by this I mean love who you are, as well as, love your perceived self.

Therefore, with the holidays approaching, and the new year creeping up on us, I believe it is time to take this oh so difficult part of recovery by the reins! As a collective force, we are going to start “seeing” ourselves with love, and true admiration….we are going to become inspired by what we “see” in ourselves. Throughout the next couple of weeks, I will be posting about the various components that relate to body image conception and eating disorder recovery….and with each other….we will get through this together!

As you move through this weekend, I challenge you to commit to working towards true self-love, in that, you will work towards loving what you “see” as much as you love who you are. Start to wrap your mind around the fact that this is possible, and you will get there….we will get there together!

To come: Clinical depictions of body image and eating disorder recovery, ways to implement self care into your healthy body image initiative, outside resources to keep you motivated, and personal and professional tidbits about body image conception and working towards full recovery.

Essential Oils and Self-Care Series pt.1

Essential oils are the Holy Grail to my self-care routine. They were an amazing supplement to my therapy, nutrition planning, and treatment plan during the beginning of my recovery. Therefore, I will be starting a Self-Care series about how I use essential oils within my daily, and weekly routine.

Today’s post is dedicated to prevention and intervention for that oh so dreaded cold….yes it’s that season, everyone is getting sick, therefore why not boost that immune system and soothe the senses!?

When it comes to Eating Disorder Recovery, getting sick with a cold, or the stomach flu, or really anything, is just a part of the process. Your body is doing its very best to build up your immune system, therefore weird things start to happen, like getting sick! In the beginning of my own recovery, I was constantly sick with a cold, sinus infection, bloated, and swollen, because my body was figuring out how to be healthy again…. because in reality, my body wasn’t being treated very well for a good ten years! This was the hard part of recovery…. remember, it gets worse before it gets better! Therefore, essential oils played a major part within this not so easy and somewhat painful part of recovery, to soothe my mind and body, and boost my immune system in a natural and safe way!

This week is a big week for me; Sean and I are moving cross-country with our two furry animals, to start a new life in Charleston South Carolina, and this on top of starting a new job, finishing school work, and saying goodbye to friends and family is incredibly exciting but stressful…and with stress comes sickness! Therefore, I have been diligent with my preventative essential oil routine, to not only build up my immune system, but to also manage my emotional and mental stress!

Essential oils for the immune system:

There are various uses for each and every essential oil, whether that be single oils or blends, therefore this brief list is what I have found useful within my self care routine when it comes to my immune system. The Essential Oils Pocket Reference by LifeScience is my Essential Oil Bible…



This is AMAZING….it is a blend of essential oils designed perfectly to ward off a cold!

Ingredients: Lemon, Cinnamon Bark, Eucalyptus Radiata, and Rosemary


  1. Dilute 1 part essential oil to 4 parts vegetable oil
  2. Diffuse for 15 minutes every 3 to 4 hours
  3. Apply to he bottoms of the feet….This is my favorite way to use this oil blend, as I have found it to be most effective!
  4. Put one drop on the tongue and push against roof of mouth
  5. Add 2 drops to wet cloth and put in clothes dryer




Medical Properties: anti-inflammatory, anti-bacterial, anti-viral, anti-fungal, pain relieving, and digestive stimulant

Uses: Respiratory infections, viral infections, headaches, and nausea

Fragrant Influence: Purifying and stimulating

Application: There are various options with the actual usage of each essential oil.

  1. Dilute 1 part essential oil with 2 parts vegetable oil and apply 1-2 drops on location (abdomen, temples, etc)
  2. Rub into hands, cup hands and inhale
  3. Diffuse with a diffuser, or soak cotton balls in the oil and place on your air vents.
  4. Put a few drops into hot water, and make a tea!….My favorite!
  5. Put a few drops on your tongue and push against the roof of the mouth



Medical: Antifungal, relaxant, anti-inflammatory

Uses: Respiratory infections, high blood pressure, PMS, Nervous tension

Fragrant Influence: Calming, relaxing, and balancing


  1. Apply 2 to 3 drops on location
  2. Apply on chakras
  3. Inhale directly
  4. Diffuse with a diffuser, or soak cotton balls in the oil and place on your air vents.
  5. Put a few drops into hot water, and make a tea!….My favorite!
  6. Put a few drops on your tongue and press tongue to the roof of the mouth


Arbor Oil/Eucalyptus oil:

Medical Properties: Antbacterial, antiviral, anti-inflammatory

Uses: Respiratory/sinus infections, and viral infections


  1. Dilute 1 part essential oil with 1 part vegetable oil
  2. Apply 2 to 4 drops on the location
  3. Apply on chakras
  4. Rub into hands, cup hands and inhale
  5. Diffuse or put in a humidifier







I have displayed various brands of Essential Oils, as some are more accessible than others. My favorite brand is YoungLiving, because they offer beautiful blends of different essential oils, and from my experience their oils are without fail, pure and safe to use!

So there you have it, as we move through the month of November and December, I will be talking about my self care routine with essential oils, please let me know if you have any suggestions or questions! So lets conquer this week and #SelfCareitOut!

Eating Disorders in Males-#EatingDisordersItsNotJustAWhiteGirlThing

Penn State Kicker, Joey Julius recently went public with his Eating Disorder. Julius spoke on his diagnosis of Binge Eating Disorder (BED) with purging behaviors and bulimic tendencies. It is public figures, like Joey, that can be an inspiration, and voice for females and males around the country who are living with Eating Disorders. You can read Joey’s story here.

For today’s post, we are getting “a bit clinical” and tearing down those misperceptions and false assumptions about Eating Disorders.

So many individuals believe that an Eating Disorders (ED) is “just a white girl thing”, that ED is just about women wanting to be a certain size, that it about women who eat too many salads, its about rich girls who don’t appreciate what they have, it is just a thing that the spoiled, white, rich girl deals with….this list of misperceptions goes on and on and on….

The truth is that males live with Eating Disorders too, it IS NOT JUST A WHITE GIRL DISORDER!! Here are some truths behind those false assumptions when it comes to males and Eating Disorders, according to current peer reviewed, clinical research and the Diagnostic Statistic Manual volume 5 (DSM-5)

  1. Males represent 25% of individuals with Anorexia Nervosa (AN) and Bulimia Nervosa (BN) and 36% of individuals with Binge Eating Disorder (BED).
  2. Eating Disorders have the highest mortality rates for any psychiatric disorder
  3. Approximately .3% of men within the US have Anorexia Nervosa
  4. Approximately .5% of men within the US have Bulimia Nervosa
  5. Approximately .2% of men within the US have Binge Eating Disorder
  6. In the US alone, 20 million females and 10 million males will suffer from a clinical Eating Disorder within the span of their lifetime.
  7. Clinical Eating Disorder behaviors, such as binge eating, purging, laxative abuse, and dietary restriction for weight loss, are just as common among males as they are among females.
  8. Eating Disorders are rapidly growing among male athletes, whether that be adolescent, high school, college of professional level.
  9. In a controlled study at 11 different Division 1 Schools, results showed that 13.02% of males reported Bing Eating on a regular basis, and 2.04% of males reported purging behaviors on a regular basis, such as vomiting, and laxative use.
  10. The prevalence of Eating Disorders in males is greater than estimated due to the stigma that males receive when seeking treatment, for what is misunderstood as a “white women’s disorder”
  11. Approximately 33% of teenage males use restrictive behaviors to lose weight

It is so important to get the facts straight when it comes to ED. The more we bring light to the truths behind Eating Disorders, the more we tear down that stigma, which will provide a safer space for ALL individuals, whether that be female, male, white, black, Asian, heterosexual, homosexual, to step forward and seek treatment and start their journey towards recovery!

Stigma, and those common incorrect assumptions about Eating Disorders majorly affect individual’s ability and desire to seek treatment, causing for higher rates in mortality for individuals with Eating Disorders. So lets talk about it, without shame, it’s time we created a safe space for all individual’s, including men, to open up about their struggles, and give them a chance to move towards recovery!

Below are some resources available for males living with Eating Disorders.


Eating Disorder Hope





Allen, K. L., Byrne, S. M., & Crosby, R. D. (2015). Distinguishing Between Risk Factors for Bulimia Nervosa, Binge Eating Disorder, and Purging Disorder. Journal of Youth and Adolescence, 44(8), 1580–1591.

Statistics on Eating Disorders: Anorexia, Bulimia, Binge Eating. (2016). Retrieved October 12, 2016, from

Ten Facts about Males and Eating Disorders | N.A.M.E.D. (n.d.). Retrieved from

First Aid Self-Care

Okay….so about this self care thing! Many people think that self care is just another term for being selfish, some people think it is this new creation made by the Millennial generation to fight the corporate life, but in truth, Self-Care is something that is necessary for each and every individual! And, if you don’t practice Self-Care, you will most likely end up being/having a “break down” of some sort, sleep deprived, malnourished, sick, late to work, struggling with daily tasks, and not being able to bring your best self to whatever it is that you do! Self-Care is the crux to being our best selves, and when we forget to care for ourselves, we lose sight of what is important, and we end up in a state of crisis!

With that being said, prevention is key when practicing Self-Care. By prevention, I mean making sure that you avoid that dreaded breakdown due to being overworked, overtired, and not taking the time to take care of yourself! Therefore, anyone that struggles with the concept of Self-Care, or maybe finding the time to practice Self-Care, will benefit from the two analogies stated below…

Airplane Oxygen Mask Self-Care:

Think about that oh so dreaded, but necessary, airplane safety video/demonstration you are required to watch before taking off…you know when the video or flight attendant states that you must secure your oxygen mask before helping someone else?….Well the same goes for Self-Care! You cannot EFFICIENTLY and SUCCESSFULLY take care of others, until you take care of yourself! Much like the airplane oxygen analogy, you cannot secure another passengers’s oxygen mask, if you can’t breathe yourself! Therefore, keep in mind…this Self-Care thing is no joke, all doctors, helping professionals, nurses, surgeons, and all individual’s within the medical field are advised to practice Self-Care, to ensure that they can provide the best care to their patients and clients….so this “Self-Care” thing is the opposite of selfish, it is selfless! The same goes for you if you are a parent, any sort of caregiver, or really anyone, because you cannot bring your full self, and do your best when you haven’t taken care of yourself. When it comes to ED and ED Recovery, practicing Self-Care allows for you to take your ED head on, you won’t fall for those manipulations, triggers and abusive behaviors, that ED throws at you….you will be able to stand up to your ED and be successful within your Recovery….So Self-Care, Self-Care, Self-Care!

First Aid Kit Self-Care:

The Band-Aid…. this is a difficult and incredibly frustrating thing within Eating Disorder Recovery! The individuals that I have worked with, met with, and spoken with about the process of Recovery (including myself), almost always state how frustrating it is that their ED behaviors and tendencies are still present! So many families within ED Recovery, also tend to get incredibly frustrated with the time commitment involved within Recovery… “We have been through the treatment, and taken every step….why is she still sick, why isn’t she better?” Here is the brutally honest answer….ED Recovery is a process and a journey, albeit a long one, filled with bumps, and potholes, and treacherous roads, and yes, going through treatment is the start to a smoother path, but it is the hard work after treatment, that leads you to a successful recovery! In other words, many individuals, including myself, want/wanted the easy fix, to put a Band-Aid on their wound, and move on….but no matter what, that wound will start bleeding again, because a Band-Aid can only protect something for so long before it wears off!


In simple terms, practicing Self-Care, which for many individuals within ED Recovery is hard work, is crucial! You will not successfully heal by just putting a Band-Aid over your wound; it is a temporary fix to a long-term problem!

So instead of that Band-Aid, why not give your wound (your body and soul) a little bit of love, and care! Heal yourself from your eating disorder by using that entire First Aid Kit, constant Self-Care and constant patience for your wound to fully heal! I promise you, that with a lot of hard work, professional help, and Self-Care, Self-Care, Self-Care….you will heal completely and find a state of Recovery! Use your entire First Aid Kit, use all of the support that you have in your life, lean on those that you can trust, the more you care for yourself inside and out the more you will love your self inside and out, and the further you will get through your own recovery! I promise!


So, as we move into the rest of our week, I challenge you to #Self-CareItOut everyday!

Acknowleging Your Anxiety and Protecting Your Recovery With Prevention #MotivationIsNotJustForMondays

TGIF, am I right?! It seems as though the world is going a bit crazy as of late, and I hope that anyone and everyone that is within Hurricane Matthew’s path or wake is out of harms way and safe!

On Fridays I usually focus on Physical Exercise and Healthy Motivations, but today will be a bit different, in that my situation has changed a bit this week! I am going into a procedure this afternoon to have an oh so dreaded double gum graft and I thought it would be perfect to touch on acknowledging anxiety, protecting your recovery, and maintaining healthy motivations through self care and physical exercise!

I had a quadruple gum graft about five and a half years ago, and let me tell you it was AWFUL! My periodontist was shocked with how long it took me to heal from the graft, and how long it took me to recover from the pain….and we quickly realized that this was due to my intense anxiety! I am sure that many of you can relate, in that my anxiety manifests itself in ways that are not necessarily visible to the outside world! For instance, so much of my anxiety “comes out” while I sleep….I clench my jaw, and have night terrors.

My anxiety used to manifest itself in my behaviors…..when I felt lost, out of control, sad, or mad, these feelings would find solitude and comfort within my unhealthy behaviors, such as over eating, purging, over exercising or restriction.

Anxiety was my Eating Disorder’s (ED) best friend….my anxiety fueled all of my unhealthy behaviors… anxiety disguised itself within ED’s companionship, albeit ED’s abusive companionship.

The first and most empowering step within recovery is acknowledgment, and when I acknowledged my Eating Disorder, I finally started to gain the courage to stand up to ED, and by standing up to ED, I was able to peel back the layers of my anxiety.

Remember Recovery IS NOT LINEAR, in that it is normal, to “slip up”, to make mistakes…. therefore take away the shame, acknowledge your behaviors, learn from your “mistakes” or “slip ups” and move forward…. Recovery is a beautiful disaster… so embrace the disaster, and embrace the crazy!

While I move into this procedure, I am taking some preventative measures, in order to protect my physical recovery from the procedure itself but to also protect my ED recovery. These preventative steps can be taken within any anxiety provoking situation.

1. Honesty:  First and foremost, be honest about your anxiety, look at it straight in the eye! Being honest about your anxiety will lessen the inner burden, the inward pressure, that awful sense of hopelessness. For instance, I have made sure to talk to my doctor about my history with anxiety, depression and an Eating Disorder, therefore I am well supported, self aware, and held accountable for any ED tendencies.

2. Rest: Allow yourself time to heal, to rest, to ensure the best recovery possible. I have made sure to complete all of my work for the week, in order to allow myself ample recovery time.

3. Nutrition: Make sure to ensure you are nurishing not just your emotional self, but also your physical self. Make a meal plan with your nutritionist, and stay accountable by creating a network of support. Seeing that I will be on a liquid diet for about a week, I have made sure to stock the fridge and pantry with nutritious liquid/soft foods, to ensure that I maintain wellness, and avoid any triggering dietary restriction.

4. Network of Support: Make sure to have at least one supportive partner during anxiety provoking times, or physical recovery. This will keep you accountable, safe, and nurtured. I am so sad that Sean and our cat Lilly aren’t here, but I will have all the care I need from our dog Giovanni, my family’s puppies and kitties, and of course my parents.


5. Adjust your exercise routine: Within anxiety provoking situations like surgery, it can be scary, and triggering, in that you most likely are not able to maintain your usual exercise routine. I have made a plan this week to stimulate my mind and body through gentle, safe and healthy physical exercise through Skyfit!

I have turned to Skyfit yet again! Before my procedure I will be partaking in the Pre-Meeting Breather class, by Cesar Barajas…I have taken this class many of times, and it is a wonderful way to calm your breath, bring intention to the mind, and manage your anxiety! Therefore before my procedure I will be practicing healthy motivations! For the rest of this week I will be partaking in some of Skyfit’s “lighter” and “shorter” classes….

img_8258 img_8259 img_8260 img_8261 img_8262

This next week, while I recover from my procedure, I will be sleeping and allowing my body time to heal….and Skyfit provides me with safe, healthy and gentle options for me to get my heart pumping, and bring healthy motivations to my physical exercise.

As you move into our weekend, I encourage you to acknowledge your anxiety head on, peel back those layers, and dissect how it manifests itself within your daily life. Acknowledgment is key within the process of Recovery! I also encourage you to take care of your self, protect your recovery with self care, and find ways you can bring healthy motivations to our exercise routine! And as always Self Care it Out!!


Walk It Out With SkyFit (Now Aaptiv) – Bringing Healthy Motivations to Physical Exercise #MotivationIsNotJustForMondays pt. 3

Happy Friday to everyone! Congratulations you’ve made it through the week and hopefully it was a successful week set with positive intentions and healthy motivations! #MotivationIsNotJustForMondays

Today’s post is part 3 of the #MotivationIsNotJustForMondays, and I will be touching a bit more on the app SkyFit (now known as Aaptiv)!


First off, lets rein it in, and bring some honesty into the moment. As I have said before, and I will say it again, physical exercise is a huge part of my self-care routine, yet I make sure that I stay safe and protect my recovery first and foremost! How do I practice safe physical exercise? I almost always practice my exercise through a class forum, whether that is at an individual studio, a gym, on a dvd, with a group of friends, or on the SkyFit (Aaptiv) app, as this allows me to stay accountable and not “overdo” my exercise. I also make sure that I limit myself to one class a day; therefore I am protecting my recovery, and maintaining healthy motivations. I also make sure to stay honest, and accountable for my thoughts, feelings, emotions and behaviors surrounding my physical activity, in that if I have the urge to “work out” after a large meal I make sure to stay grounded, stay honest, stay safe, and find a healthy comfort in something other than exercise for that day; I usually go to my “comfort box” at this vulnerable moments (To read more about this please visit my self care page, and ED and ED Recovery Page). Therefore, before I schedule, plan, or practice my physical exercise for the day, I make sure to ground myself, and ensure that my motivations for physical exercise are healthy!

As a reminder…. examples of healthy motivations for exercise include, but are not limited to, wanting to cleanse the mind, cleanse and refresh your emotional state, bring positive intention to a part of your day, heal your body, and wanting to strengthen your mind and body, for instance, my motivations for today’s physical exercise was to refocus my emotions by bringing intention to my physical activity, as well as, strengthen my body after a stressful week.

SkyFit (now Aaptiv)

I have touched on this mobile application before, and let me just say I am still so pleased with this program! SkyFit is an app that you download on your phone, there is a large variety of classes offered on the app, in that no matter where you are…you can pop in your headphones, chose a class, and run, bike, train, stretch, practice yoga, spin, or in this case, walk your way through an exercise class lead by a trained instructor!

The app is truly genius, especially for people who struggle with finding time to practice physical exercise. You can chose what type of exercise you are up for that day, what intensity you want to work out at, your instructor, your preferred genre of music, and how long you plan to work out, and voila you are taking a private class at the swipe of a finger!

What I truly love about SkyFit is that it allows people like me and you to practice safe and healthy physical exercise, in that once I finish my class I feel refreshed and strong, and then I am done with my exercise for the day! Within all of the classes that I have taken, the instructor never mentions losing weight, or trying to look a certain way, instead they coach you to focus on the present, and to set positive intentions and stay connected with your body! If you sign up, you can get the first week for free, and then after your trial period it is $9.99 per month of $49.99 per year, which is truly a great price for an unlimited amount of classes right at the swipe of a finger!

Because I have had somewhat of an emotional week, I chose to take it easy on my body today, in that I know if I go too hard I then risk the safety of my recovery…therefore I made sure to keep in check with my motivations and stay accountable!

On this incredibly rainy, gloomy and somewhat chilly day in the Western suburbs of Chicago, Giovanni (our dog), and I decided to take a twenty minute walk/jog class called Weekend Walk by Candice Cunnigham! This was a great, gentle but worthwhile workout, in that I was able to get outside, focus on the present, cleanse my emotional state, and strengthen my body all at the same time! Keep in mind; if for some reason you have physical limitations…you can always modify the workout to your specific needs!


Another great walk class that I took this week was Oldie Stroll by Candice Cunningham, there was no jogging involved in this one, and the tunes were all throwbacks…it was quite fun!!


As you head into your weekend, remember to check in with your motivations towards your physical exercise….I challenge you to set at least one healthy motivation/intention for your exercise this weekend, whether that be dancing, running, yoga, spinning, cleaning, or walking, try to bring at least one positive intention to your work out to maintain a healthy a successful recovery….I know this is a lot harder than it seems, but I swear it is worth it!

Also remember, if you feel the need to get outside, practice self care, and work your mind and body you can always find time for a gentle stroll on your own, with your partner, with a friend, or with your furry family member!….Sean and I walk Giovanni, our dog, as well as Lilly, our cat….Can you say Crazy Cat Lady?!









So lets self care it out, practice safe and healthy exercise and have a wonderful fall weekend!


#RecoveryLoveandCare #SelfCare #SelfCareItOut #MotivationIsNotJustForMondays #SkyFit #SkyFitApp #Walk #Recovery #EatingDisorderRecovery #SelfLove #WalkItOut #HealthyMotivations


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Make sure to checkin tomorrow, as a new post within the #MotivationIsNotJustForMonday’s series will be up on the blog!