Mouth Taping: The Art of Looking Ridiculous While Breathing Like a Pro 🤐

It’s late at night, the world is quiet, and I’m getting ready for bed. The lights are dim, my skincare is glowing (thank you to my personal esthetician AKA the best sister a gal could ask for!), and then… I pull out the tape. Not the kind for wrapping presents or fixing broken glasses—no, this tape has a higher calling. MOUTH. TAPE.

Yes, you read that right. I tape my mouth shut before bed. Go ahead, laugh. It’s funny… until you’re addicted.

My mom was visiting at the beginning of the year when she was met with what looked like something out of a low-budget horror film. I carefully applied a strip of tape across my lips and walked to my room, ready to knock out. I climbed into bed and when my poor mother turned over to say goodnight to her precious daughter, she was face to face with Hannibal Lecter. She gasps! (of course). “What the heck are you doing?! I can’t sleep next to you like that! What if you stop breathing?” Literally would have pulled out a baby monitor if there was one… I waved her off to stop making me laugh, silently reminding myself that this was for my health and not a prank to see how many people I could freak out before sunrise.

Here’s the deal: mouth taping forces you to breathe through your nose while you sleep. And nose breathing? It’s like the VIP lounge of the respiratory world. It filters, warms, and humidifies the air you breathe. Plus, it can reduce snoring, improve sleep quality, and help you wake up feeling less like you were run over by a truck. I knew going to sleep like a B-movie villain would make me not just survive, but thrive.

I wake up with a mouth that isn’t dry enough to double as sandpaper and a surprising amount of energy. My sinuses feel clearer, my brain feels sharper, and I don’t have that “ugh, why do I exist?” grogginess that can accompany the mornings. Sure, I still looked ridiculous, but I get that “slept like a baby” sleep..

Yes, it’s weird. Yes, you’ll feel silly at first. And yes, you’ll terrify anyone who catches you in the act. But the benefits? Totally worth it. Clearer breathing, better sleep, and the smug satisfaction of knowing you’re part of the low budget horror film club for health.

There are MANY different types of tape sold, even some made specifically for mouth taping. Some with a breathing hole to give you ease whilst sleeping. I personally use regular ole 3M strong-hold silicone tape since I have sensitive skin. It’s all in your preference!

The Deadlift Diaries: How Picking Stuff Up and Putting It Down Can Change Your Life 🍑

Once upon a time in a crowded gym, there was a lone barbell resting on the floor, minding its own business. It wasn’t shiny like the dumbbells or glamorous like the squat rack. No, this barbell was a minimalist. A no-nonsense, straight-to-the-point kind of tool. And yet, it was the king of all lifts, the unsung hero of gains: the deadlift.

Now, here’s the thing about deadlifts—they’re not for show-offs. No one ever said, “Wow, look at the way they deadlift. So elegant!” Nope. The deadlift is gritty, raw, and unapologetically honest. It’s the gym equivalent of showing up to a first date in sweatpants and still making a killer impression.

Chapter 1: The Back Story (Pun Intended)

Why is the deadlift so important? Because life doesn’t care about your leg press max or your cable fly form. Life is all about picking things up—heavy boxes, toddlers throwing tantrums, or your dignity after tripping on the sidewalk. The deadlift trains you for this. It’s the OG functional exercise, teaching your body how to safely lift something from the ground without herniating a disc or pulling a hamstring.

Oh, and it’s a full-body workout disguised as one simple movement. Your hamstrings, glutes, core, back, traps, and grip strength all get in on the action. It’s like the Avengers of exercises—all the superheroes assembling for one epic battle against weakness.

Chapter 2: The Drama of the Lift

The deadlift isn’t just physical; it’s emotional. You approach the barbell, and for a split second, it stares back at you. Your brain whispers, “Are you sure about this?” You set your stance, grip the bar, and take a deep breath. That moment? That’s where you face every ounce of doubt and insecurity you’ve ever had.

Then, you pull. The bar leaves the floor, your body screams, and for a second, you think you might actually die. But you don’t. You lock out at the top, shoulders back, chest proud, and suddenly you’re alive. It’s like being reborn—except now you’re sweaty and possibly swearing.

Chapter 3: Deadlift Romance: Why You’ll Fall in Love

Deadlifts don’t play favorites. They don’t care about your age, gender, or whether you’ve ever touched a barbell before. What they do care about is effort. Start light, focus on form, and the deadlift will reward you with a stronger body, better posture, and the ability to carry all the groceries in one trip.

Plus, there’s something undeniably sexy about a strong posterior chain. The glutes, the hamstrings, the back—deadlifts sculpt them all. If squats are the Beyoncé of lifts, deadlifts are Rihanna: edgy, powerful, and just a little intimidating.

Chapter 4: Happily Ever After

So, why should the deadlift be part of your story? Because it’s not just an exercise; it’s a metaphor for life. It’s about picking yourself up when you’re down, holding on tight, and standing tall no matter what’s weighing you down.

And the best part? Every time you set that barbell back down, you’re a little stronger than the last.

So, next time you’re in the gym, don’t overlook the barbell on the floor. Approach it with confidence, lift with purpose, and let the deadlift remind you that you can handle anything life throws your way.

The end—or rather, the beginning of a stronger, more resilient you.

Schedule a free consultation for that happily ever after!

Fat Loss Made Simple: Protein and a Calorie Deficit 🍽️

When it comes to fat loss, there’s a lot of noise out there—fad diets, magic pills, and overly complicated workout routines. But the truth? It’s not as complex as it’s made out to be. Fat loss comes down to a simple equation: burn more calories than you consume. This is called a calorie deficit. Pair that with eating enough protein, and you’ve got a recipe for sustainable fat loss that doesn’t require giving up your favorite foods or spending hours in the gym.

A calorie deficit means you’re eating fewer calories than your body needs to maintain its current weight. Think of your body like a bank account. If you consistently spend more energy (calories) than you deposit, your body will dip into its energy savings—your fat stores—to make up the difference. That’s how fat loss happens.

Now, this is where protein steps in as your best friend. Protein is a macronutrient that does more than just help build muscle. It also keeps you feeling full and satisfied, which can help you avoid overeating. Bonus…high fiber will help that full feeling stabilize for a longer period of time. Plus, your body burns more calories digesting protein compared to carbs and fats. It’s like giving your metabolism a little boost just by eating.

You don’t have to go overboard, either. Start by including a good source of protein in every meal, like chicken, fish, eggs, beans, or even protein shakes. This not only supports fat loss but also helps preserve your muscle mass while you’re in a calorie deficit, giving your body a leaner, more toned appearance as you lose fat.

And here’s the best part—you don’t have to cut out your favorite foods to create a calorie deficit. Focus on balance. Eat a mix of nutrient-dense foods like vegetables, lean proteins, and whole grains, but allow room for treats here and there. It’s all about creating habits that you can stick to for the long haul, not just a few weeks. According to the 80/20 rule, 80% of my meals fuel my body, and the other 20% fuel my soul—because sometimes, kale just can’t do what chocolate does.

Consistency is key. Stick to your calorie deficit, prioritize protein, and stay active in ways you enjoy. It might not sound flashy, but simple strategies like these are the ones that actually work. Fat loss isn’t about being perfect—it’s about being consistent.

Serious Note! A caloric deficit is sustainable at this rate….BUT you must keep an eye on your metabolism. A slight decrease is to be expected as your body adapts but should not be a significant decrease.

Link to my 12-week fat loss program and smart scale to give you all the tools you need for success!