High Vibin’ #3

Kent 3

I often find inspiration through others. There are certain people that can walk into your life and truly make an impact – a certain magnetic appeal that makes you want to learn more from them and soak up as much knowledge as possible. That is how I feel about Sarah. We met a few years back at a company where I was the Wellness Program Coordinator and she was the consultant Health Coach. She is deeply knowledgeable in the area of dietetics. She has a zest for all things food but beyond that she has a way to connect with people and relate to each individual. I am excited to introduce you to Sarah – I hope you find the same inspiration that I do…

1. Tell us about your journey to becoming a Health Coach & Dietitian.

“Back when I was a freshman in college at University of Wisconsin- Madison eating late night pizza in the likes everyone else in the dorms, I certainly didn’t think much about food or nutrition. I had an “AHA” moment about a year later when I started experimenting with eating healthier and discovered the amazing field of dietetics. I have always LOVED science and food so when I learned that I could partner the two together I knew this is what I wanted to do. Food & nutrition can do AMAZING things to the body and mind and I wanted to share my knowledge with other people to help them feel better and get healthier.
Throughout my undergraduate studies and internship at UW Madison Hospitals & Clinics I had the opportunity not only to grow my clinical skills in nutrition therapy, but also advance my culinary skills. I grew a zest for trying foods from different cultures, advancing my own cooking skills and experimenting with less common fruits, vegetables and grains. I went on to earn my Master’s degree in Human Nutrition from the University of Alabama. I started and continued my 8 year professional career with Froedtert Health where I have worked in the hospital, outpatient clinics, and now Department of Workforce Health.
So that’s it right?! I have the information on food, cooking and chronic disease science so I just tell that to people and we all get healthy, skinny and feel energized…right? NOPE…WRONG!!! That’s where health coaching came in. I realized that even with all this amazing information, it’s still EXTREMELY difficult for the most of us to continuously lead a healthy balanced lifestyle. By working as a health coach I can walk with people on their journey to get to the person they want to be in all areas of their life and help people set small gradual goals which amounts to BIG long term changes. When we work together as a team we can accomplish more and feel better about where we have come from. I recently earned my certification as a health & wellness coach from Wellcoaches®.

2. What is lighting you up at the moment? (books, music, podcasts, people, places, products…)

Lovin’ these bountiful summer vegetables. I especially love beets. Their bright red color
broadcasts the powerful antioxidants. So tasty when roasted and put on a salad with blue cheese and pecans. I also recently made some vegetarian borscht soup (Recipe here). Such a great way to include all the veggies from my CSA (Community Supported Agriculture) and it’s great to freeze for lunches later on in fall.

3. How do you Steep In Wellness?

I “Steep In Wellness” by staying active. I have to do something active every day—whether it’s an interval class, ride my bike, or take a relaxing walk. When I do something active I am more positive, sleep better, less achy, more energetic…I am just a better me. My absolute favorite activity…walking my dog Ladis. Of course it’s always better with my husband along too or a friend to chat and pass the time. We like to pick new places to take walks or hikes around the Milwaukee area to change up the location and keep it exciting!

Kent 2

4. How do you nourish yourself/what do you do when you need a breakthrough?

Sleep. I think sometimes we underestimate the importance of sleep. Sometimes if I have a rough day I like to plan the next day with how I will get back on track and set everything out for success (prepare meals ahead, set out workout clothes, get to an early bed time). When I wake up, I know I am going to have a great day and it works every time!!

5. Today I am grateful for…

People. My husband. My family. My colleagues. My friends. People can have such an important impact on supporting (or inhibiting) a lifestyle to achieve wellness. I choose to try and spend more time with the people I love and know can help me continue on my wellness journey. They give me energy and fuel my motivation for success.

6.What is your morning routine?

I am boring. I eat the same breakfast Monday-Friday and save more elaborate meals for the weekends. Natural peanut butter on a whole grain or sprouted grain bread. It fills me up, I can eat it before a workout, I can eat it in the car, it’s super convenient and QUICK!! I have a filling mid-morning snack of Greek yogurt and fruit a few hours later to keep my energy going.
Sarah has such a positive attitude and contributes an amazing perspective to a balanced, healthy life. Her drive lends it self well to her work. She has inspired numerous people to accomplish their goals – Including ME! Sarah has coached me through my health journey so with that, I want to say a million times THANKS!
Steeping in Sarah,


Some of you may remember when I posted this:IMG_6547
I was floored when THE NEXT MORNING my post had nearly 100 likes. I think I got that same amount when I announced I had a baby, LOL! That goes to show the reach and impact Katie has on the lives she touches. This lady radiates. When I was thinking about highlighting people in the MKE area, she was one at the top of the list.

I actually met Katie 5 years ago at a Thai Bodywork training in Evanston, IL. (She is always learning something new, always pushing her boundaries.)

https://scontent-ord1-1.xx.fbcdn.net/v/t1.0-9/185507_10101082190847800_7023952_n.jpg?oh=b2895518250598bb27429fdbafe3049d&oe=583415F9We immediately gravitated towards each other throughout the 4-day weekend. When I saw her walk through the door at INVIVO a few months ago, I ran to hug her. She started out personal training but quickly became our Wellness Director. I could not think of a more appropriate title. Without further ado let’s get to our questions! I knew she would lay down some wisdom for all of us.

Tori:  Tell us about your journey becoming the Wellness Director of INVIVO.

Katie:  “About seven years ago, I took my first Cycling class at the Downtown YMCA in Milwaukee with Dori Condon! Dori provided a welcoming, non-intimidating and educational environment – not to mention a heart pumping playlist and workout. With a lifetime of being the uncoordinated chubby kid behind me, this ONE class shifted my life path. The impact of building a fitness community and consistent healthy habits boosted my joy and energy. It was the first time in my 28 years of life that I felt anything was possible, due to feeling strong in my own body. A year and a half later, I set a goal to create experiences like Dori gave to me in everyday life.

In addition to teaching and training at the Downtown YMCA, I joined the Milwaukee Athletic Club team where I began as a Cycling, TRX and Bootcamp instructor and Personal Trainer. Next step was becoming the Group Fitness Supervisor and then I took on the Fitness Director role in 2013. At the MAC, I ran a team of 25-35 Fitness Instructors, Massage Therapists and Athletic Attendants. We did amazing things; introducing TRX Small Group training, growing Personal Training revenue, developing an annual Women’s Week and satisfying the daily needs of our beloved members.    

In 2015, I started training and teaching at INVIVO. Within months of being at INVIVO, I felt the effects of working in an environment with an extraordinary range of modalities. For the first time, I am able to discuss the safest path for a client with a Physical Therapist, introduce my clients to an Acupuncturist, recommend a specific Massage Therapist based on my experience (because employees are encouraged to take care of themselves too!), or walk a client to the desk to make a Chiropractic appointment. INVIVO has everything under one roof and I feel there are genuine, skilled healers here. My evolving view of the best care for my clients includes a variety of modalities to fit the client’s ever-changing life.”

T :  What is lighting you up at the moment? (books, music, podcasts, people, places, products…)

K :  “Awaken Gymnastics in Denver, Colorado – everything they do is lighting me up! Who wants to go?! I learned about them through the Tim Ferriss (is he my boyfriend yet?) podcast where he interviews Christopher Sommer, the founder of Gymnastic Bodies and former US Nationals Gymnastics coach. Phenomenal podcast. The idea that every workout is a page in your fitness book is so important – allow each workout to build upon the last. If you’re in the gym tearing yourself to shreds and getting beat up and sore for days, think about how that adds up over time versus small gains and smart recovery.

I also am addicted to big inhales of doTerra Breathe before my workouts and classes to open up my lungs!”

T :  How do you ‘Steep In Wellness’?

K :  “I Steep in Wellness by balancing the demands of life with a solid and consistent recovery plan. I’m also not afraid to try anything! My recovery plan includes Massage Therapy, Thai Massage, lots of sleep (don’t judge my 9PM bedtime!), hugs, cartwheels, long coffee dates with my BFFs, Float Milwaukee sessions, acupuncture, foam rolling, EMDR therapy and using my daily Get More Energy Checklist. The daily checklist keeps me on track with the daily habits that keep me uplifted! My email subscriber list just got a copy. If anybody wants free fitness goodies like this, they can subscribe here: http://seekatie.com/free-fit-foundations-toolbook/

T :  How do you nourish yourself/what do you do when you need a breakthrough?

K :  “Nature is my go-to for a breakthrough. Especially the ocean! No phone, sandy toes and saltwater floats are where it’s at for me! Or, just lying on my back in the grass watching the clouds drift is my favorite way to meditate.”

T :  What is your morning routine?

K :  “I wake up at 4:30 and make my bed. It’s such a gift to get into a bed that’s made at night! Next, I drink a glass of water while setting up my press pot for coffee so strong it’s chewy. With coffee in hand, I set a timer for 7 minutes and pray, practice a breathing technique and mindfully sip coffee. Then, three minutes of a headstand practice. My first breakfast is usually a banana before I workout. Post workout, my second breakfast is some combination of protein and greens!”

T :  Today I am grateful for…

K :  “Today, I am grateful to share the work of my heart and help people discover strength by being a Personal Trainer in a sunny, welcoming environment with extraordinarily talented and generous colleagues.”


So many nuggets right? I want to set my alarm for the morning so I have time to breathe and meditate while sipping my tea. And if you haven’t looked already, her email subscribers (I am one!) get even more nuggets like these, so go click on her link or check her website!IMG_4815


Steeping in the Journey,



Small Changes, That Smell Great

You may think like you are doing this thing called life pretty well. I know I did. Until at a Thyroid check they told me, “I think I feel a lump.” There is in fact a lump, but a biopsy taken two long, scary weeks later confirmed it was only a lump and nothing more. Thank goodness. I share this with you because it is real. Facebook and Instaglam don’t always portray that. It scared me and I know you all have things in your life that are scary too.  This finding left me with the “how did it get there??? Why??? What can I do differently???”  Turns out they can be pretty common on the Thyroid, especially in women. The doctor couldn’t give me a definite, but mentioned we are just at the beginning of knowing the effects of things like BPAs on the body, which could be a strong contender of unnatural environmental forces we face that change the way our bodies function. When I asked about diet, all I got was a “it couldn’t hurt.”  Well, for me, these are actions I can do something about.  I thought “I was good, I can be better.”  That goes for make-up (more on this later), cleaning supplies, even supplements. I have been overhauling all of this. We have to remember things don’t happen TO us, they happen FOR us. Maybe this was a little wake up call.

Not long before this happened, Invivo Wellness, where I work, started using doTerra essential oils.  Many of us have heard the benefits of using essential oils, maybe even own a few. And maybe you use them in your cleaning, or diffusing, or salt scrubs, or even cooking??? Being a Massage Therapist myself, I have incorporated EOs for years. But it was only recently that I bit the bullet and upgraded to the high quality products. What a great way to really clean up my daily environment!

Invivo offered a class I attended and now I am hooked. They offer a free intro to essential oils class every Tuesday, and once a month they have a specific topic. Last month’s class taught how EOs can be used to help with stress/anxiety. This month is Essential Oils for Women’s Health & Hormone Balance. The timing! This is the perfect class for me, considering my recent revelation. Beret and Biz will be discussing the role of estrogen and the myriad of ways if affects the body. To learn more visit:


I am happy I have these little bottles with me now.

I hope whatever you are going through that you remember it’s not happening to, but for you.



In case you want some other ideas:

I’ll be going camping this weekend and we will be using this:


We use this at work for cleaning:


Clients love this for sore muscles:


My new scent:


Pinterest has TONS of fun ideas too!

Power Balls

If your family is like mine, you are constantly on the go from one event to the next. Especially in the summer months in Wisconsin, we have to take advantage of every weekend because sadly winter comes too quickly. This weekend we were on the go A LOT! With two littles in tow I am constantly hearing “nack (snack) mommy” or “I’m hungry!”. From the 1 year old and 4 year old respectively. I wanted to find something that actually filled their bellies enough to tide them over until the next meal. This recipe is for a protein filled snack that we, in our family, call Power Balls. Feel free to change the title, I won’t be offended.

Power Balls:
1 1/2 cups of oats
1 1/2 cups of pretzels
1 cup of peanut butter – or any nut butter
1/2 cup of honey
1/4 cup of unsweetened coconut
1/4 cup of chia or flax seed
1/4 cup of coconut oil (melted)

Pulse the oats and pretzels separately in a food processor or Vitamix – I did about 15 pulses for each. Add all of the ingredients into a bowl. With clean and dry hands, dig in to combine all ingredients or you can get a little helper to do it!


Once all of the ingredients are mixed together, start forming the balls. They can be pretty much any size. I always start small and add a few larger ones in for the big kids.


Put them in the fridge for an hour or two to firm up. They hold well for a few days in an air tight container in the fridge or feel free to make a large batch and freeze them. My guess is that they won’t last too long before they are gobbled up!