TLC Challenge: Two Weeks To Lasting Healthy Habits

Yes, that is T-L-C, as in TENDER LOVE AND CARE. A little cheesy I know, but I really want to drive home the fact that this is not about diet. I talk to hundreds of people a month about what they eat. One reoccurring theme is the feeling of failure. I messed up, I cheated, I quit, I couldn’t do it. Over and over again people come to me because they feel they are failing with their dietary goals. So let’s ditch the diet for real. No restrictions. No rules. We will strive to DO positive things every day. We will focus on what we CAN do, not what we can’t. Let’s ditch that word all together. CAN’T. Bye, Felicia.

Let us think instead of self-love and self-care. I challenge you to love and care for yourself every day for two weeks. I will provide you with a daily TLC check list. Ideally you can do them all every day, but three minimum is okay too. We are all about DO-ABLE. SMALL. LASTING CHANGE. 

Remember What About Bob? Baby Steps. You can baby step your way into anything. 

Because You Are Worthy

I speak a lot about INTENTION. Anything you do, anything you wish to accomplish will have a much better chance of success if you work from a place of love and positivity. If you want to lose weight, put on muscle, heal your leaky gut, kick depression, be more organized, get stronger or just have a more positive outlook on life you can’t start from a place of punishment, resentment or despair.

Everyone hits rock bottom sometimes, but let’s pivot, let us implement change for the sake of self-care and self-love instead of the desire to be different. Evolution will come organically. Make the time for these small goals every day and take note of the other positive changes which ripple throughout your life.





ONE: Daily Affirmations (repeat to yourself at least 5 times) everyday.

“I love myself. I deserve health. I am worthy of happiness. Today I will thrive.”

You can say it out loud infront of a mirror, in your head as you shower or drive to work. However it feels most natural. Talking to yourself might feel silly the first few times, but having a dialogue with your inner self is key for self-awareness and healing.


TWO: Shake Your Sillies Out! Move your body for 15 minutes everyday.

This can count toward your usually workout routine. You can take the stairs instead of the elevator. Dance in your kitchen. Take your dog for that extra lap around the neighborhood, do the old chair dance, swim… take 15 minutes to consciously move your body. Even if it’s just stretching. Move in a way that feels GOOD for YOUR body. 

THREE: Eat Your Veggies! AT LEAST 3 cups of green vegetables everyday.

This is not as hard as it seems. One large salad will cover you. Leafy greens, cruciferous vegetables, herbs, avocado all count. Juices, powders and smoothies don’t. I want you to chew these bad boys, get all the nutritional goodness and fiber they have to offer. You got this.

        Advanced Food Goals (OPTIONAL):

2 servings of quality protein a day.

1 serving of offal a week

2 tablespoons of good fats a day                  

(coconut oil, grass fed butter, ghee- can be what you cook with)

1 piece of dark chocolate or equally satisfying, low sugar treat a day

Limit caffeine to morning hours (will help with sleeping)


FOUR: Elasticity! One cup of bone broth or one scoop of collagen peptides/gelatin a day.

Other than being a great source of protein the goodness in pastured animal bones makes your hair, skin and nail look fabulous and can literally patches up leaky gut. Add the collagen to your tea of coffee. Sip on the bone broth anytime of the day or add it to your meals. Make your own, it’s cheap or pick up some legit Pho (always made with bone broth). 

If you’re vegetarian consider drinking green tea, matcha or vegetable broth. Something soothing and nourishing. 

FIVE: Smile! Read a comic, talk to that funny girl from accounting, watch some cat videos, find something to smile (or even better LAUGH about) every day!

No explanation needed.  Laugh, you’ll live longer.

SIX: Go To Sleep! Even if it means going to bed at your toddler’s bedtime, aim for 10 hours of sleep at least once a week (daily would be even better, but I know it’s not realistic).

10 hours might seem like a lot, but I’m giving you some wiggle room. For me this means going to bed at 8pm. That’s cool. We all have an early dinner, I have to shut off work, skip my TV shows and head to bed. It’s one night (a week) you can pick which one. That day you’re dragging ass in the afternoon, that’s a good day for it. Tip, skip afternoon caffeine. You’ll fall asleep right away.

SEVEN: Do something just for you. Get a massage. Go swimming. Have dinner with friends. Go on a date. Read a book. Go to the museum or the zoo. What makes you happy? Do that, at least once during this challenge (2 weeks).

EIGHT: Daily Honesty Check (with yourself). End each day with an inner dialogue which explores the root of your choices for the day. Establish your intentions. Pivot if needed. Wake up the next day renewed and ready to kick ass.

Optional: An emotional tool I use when I need a little intention overhaul is ho’oponopono, an ancient Hawaiian practice of reconciliation. I repeat this to myself as I fall asleep:

I’m sorry, please forgive me, I love you and THANK YOU.


My hope is that you will implement these small changes in your life, that they will take on a form which works for you and become habits which you take with you. As we seek to heal, inside and out we need to learn that changes comes from within. You hold the power, the key, the answer to all your wants and desires. Do not look to the world or your neighbor for the answers, for you already have them.
Whether you do each of these things regularly or as often as you see fit, I am confident there will be a positive outcome. For when you work from love it spreads. Changing your outlook on health and wellness can transform your perspective on many things. Let the positive vibes grow, let is spread.
Be your own light.



I will begin my first TLC CHALLENGE December 1st, 2017, will you join me? I will post daily on my Instagram Stories and to my TCK community on Facebook.  


20 Replies to “TLC Challenge: Two Weeks To Lasting Healthy Habits”

  1. I facilitate psych-educational groups for women in a therapeutic and safe environment. Most of the women I work with are involved with the criminal justice system and have faced lots of trauma before, during and after CJS. I’m always looking for new ways to empower women so I’m excited to join this challenge but most of all to share it with my ladies in the group. Thank you for reminding us the importance of self-care.

  2. I would love to join this! I feel like the pregnancy has gotten away from me with everything from birthday, to traveling, to family and a 2 year old and work. I want to refocus to make sure I am as healthy as I can be, including working out again, for the baby and myself as I start my third trimester (yikes!) and a little freaked about life with 2 kids!

  3. This is really interesting, You’re a very skilled blogger. I have joined your feed and look forward to seeking more of your great post. Also, I’ve shared your website in my social networks!

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