Screen Shot 2016-03-09 at 8.18.35 AMHowdy! Have you heard people talking about Lifestyle Coaching? It’s kind of like a Life Coach (but different) and also kind of like a Business Coach (but also different). Luckily, we happen to have a Lifestyle Coach on the LK team & she allowed us to ask all the questions you’ve been wondering. So, meet your new best friend, Natalie Canizares! 

Dying to know what the eff a Lifestyle Coach is & why you really might love one? Read on!


A Lifestyle Coach is someone who partners with you to help you achieve your goals by dismantling limiting beliefs and unhelpful patterns while also holding you accountable and cheering you on. It’s almost like having your own personal cheerleader in the arena of your well being, who isn’t afraid to tell you how it is.

I personally focus a lot on balance as a coach because I feel it’s so key to maintaining long-term success. Balance to me looks like being able to indulge without feeling like you’ve completely ruined your life! It’s not about being perfect, it’s about knowing how to come back to your center whenever you feel off.



People work with me because they want to:

  • Lose weight
  • Increase their energy
  • Manage stress
  • Ditch dieting
  • Stop counting calories
  • Feel better in their skin
  • Gain confidence
  • Feel mentally clear
  • Start a yoga practice
  • Sleep better
  • Improve complexion
  • Improve digestion
  • And the list continues…

Essentially coaching is meant to help you get from where you are to where you want to be as quickly and efficiently as possible.



Coaching is great for someone who is ready to commit to change but isn’t sure how to really make that happen for themselves.


Logistically speaking I work with clients virtually and via telephone so I’m able to help women all around the world from the comfort of their own homes.

The way I work with clients is 50% mindset 50% practical tools. This is a big reason why people see results, pretty much right away, because we don’t just talk about what’s going on for you and what you can improve, we create actionable steps you can take immediately. So after every session you walk away with clear things to work on. Each week builds upon the last week and brings you closer and closer to your goal. With the ultimate goal being that these new healthy habits become integrated into your life so much so that they become second nature.

One aspect of my coaching that can be really helpful is learning how to eat for your body specifically. There is so much contradicting nutrition information out there and it can be extremely confusing to try to understand what you should and shouldn’t eat. I help people cut through the fluff and learn how to eat in a way that really works for them. No two bodies are completely identical and sometimes the smallest tweak in your diet can make a huge difference in the way you look and more importantly in the way you feel.



From my understanding nutritionists and dietitians mostly focus on food and meal planning. While I absolutely help people improve their diets that’s only one piece of the puzzle. Aside from diet I also teach breath work (to alleviate stress and balance the body), meditation, personalized yoga classes, and other self-care practices.



After years of struggling with body image issues and imbalanced health I became passionate about nutrition and lifestyle and how I could improve these things for myself. My path led me to working with a Life Coach, which is when I realized I too could help other women find balance in their bodies and lives. As soon as I realized this I enrolled in school and started my business, and that was almost three years ago!


So, what do you think? To help empower you to feel like the beautiful, amazing, bad asses that they are, Natalie is offering free 30 minute strategy sessions! Click here & get ready to kick that goals ass!

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7a6c49b30a976b1f0fcc2d9e9b18ff82Natalie here! Today I’m talking about three common mistakes a lot of people make when it comes to their health that are super easy to adjust and can lead to some pretty great results. I’ve definitely made all of these mistakes myself, so I can speak to the importance of adjusting them and to how awesome it made me feel when I made these simple changes.


I know, I know this is not what you want to hear, but I can’t stress it enough. Eating on the go might have its perks for a super packed schedule, but it’s really hard on your body.  And I find that a lot of my clients who eat on the go end up eating a lot more than they think they did because the experience was mindless, so they often forget about it. This alone can be a big factor in keeping on unwanted weight or even gaining weight. When you eat on the go you don’t give your body the opportunity to properly digest your food and believe it or not that can also lead to a multitude of other problems like stomach aches, digestive issues, and fatigue. So even if you have just five minutes, try to sit down and eat as peacefully as you can. At the very least avoid eating and walking or eating and driving, it can make a world of difference.


Do you often find yourself munching on different snacks throughout the day? While an occasional snack is totally fine, and often even healthy, non-stop snacking can put a lot of stress on your body. For some reason most of us prefer to eat tiny meals and snack throughout the day because we’re still hungry, but the problem with this is that you’re never giving your digestive tract a break! In order to digest your food properly your body needs time to rest between meals. So nibbling all day can be problematic. Try focusing on eating three balanced meals a day that leave you feeling satisfied. It’s totally fine to have a snack in the afternoon as long as you aren’t munching on it for hours. A good way to solve that problem is to have a designated amount that you’re eating, otherwise it’s easy to eat an entire bag of something; putting a handful of nuts on a plate or eating one whole piece of fruit can solve this problem.


I talk about water all of the time because it’s so important and it seems no matter how much we hear it we all tend to forget to drink enough of water. Staying hydrated is absolutely key for your overall health. Hydration is important for almost every single function in your body. If you struggle with getting enough water on a daily basis try carrying a water bottle with you at all times. This way you’ll be reminded to keep sipping and refilling.  From the moment you leave your bed in the morning to the moment you are winding down in the evening you should be drinking water. Doing this consistently can create a noticeable change in your complexion, energy levels, and can greatly reduce bloating.

Don’t let this overwhelm you, these are actually really simple changes to make. And remember, the goal isn’t to be perfect, it’s to feel good!


Jo_Malone_Athen_Calderone_Andrea-3-728x1090Natalie here! Checking in with you on your New Year’s resolutions. We’re about two months into the year, and it’s infamously the time of year that resolutions start to become forgotten about pipe dreams that get swept under the rug. Sound familiar? 

Maybe you planned on changing your diet and giving up sugar but when stress at work became too high, you caved and ate a candy bar, opening the flood gates to unlimited amounts of sugary treats. 

Or, maybe you planned on getting to the gym more often this year but as the New Years energy slowed down you found it harder and harder to stick to your plan. 

Or maybe you’re doing just fine, and in that case, awesome job! Keep going!

But if you’re like most of us, you started the year with good intentions and slowly but surely you’re finding it harder and harder to stick with you’re new healthy habits. As a Lifestyle Coach, I see this a lot, and I myself struggled with this for a long time! But the good news is, once you understand what’s holding you back, it’s a lot easier to change it. 

If you’re having a hard time sticking to your goals and actually following through with your resolutions a few things could be happening.


Believe it or not, self-control is not the answer when trying to habituate new healthy patterns. In fact it could be the thing that’s totally holding you back from actually accomplishing your goals. Why, you ask? Because as soon as you’ve made it about self-control, you’ve already lost the battle. Making anything about self-control makes it a thing that you have to “do”, it makes it something that’s outside of you, as opposed to being a part of who you are. Also the phrase self-control says it all. The more you try to control yourself, the more you’re going to want to rebel and do the thing you’re telling yourself not to do. Make sense? The rebel in you is like, “Oh no she didn’t tell me I can’t eat cheese, whatever I’m going to eat it!”. Self control is not the answer. Instead, remind yourself that you could choose to eat the cheese, but you truly don’t want to. Reframing the way you view self-control can make a big difference in how you make choices.


Having ambiguous goals makes it really hard for you to understand your progress and measure your success. If your New Years resolutions was to eat better and lose weight, that’s an ambiguous goal. That ambiguity creates a confusion or fog like effect in your mind, so you can rationalize your way out of anything and find ways around your goals since there are no clear guidelines. What does eating better specifically look like to you? Does it mean eating kale five times a week? Does it mean cutting out all processed and refined sugars? Does it mean eating salad five days a week? Is it all of the above. Getting really clear on what it is that you are trying to accomplish will make accomplishing it that much easier. 


Why do you want to lose weight? Why do you want to exercise more? Why do you want to have brighter skin? Do you know the reason? Sometimes we get so wrapped up in the goal itself that we get disconnected from the reason we set it in the first place. Once you ask yourself “why” ask yourself “why” again. Always go deeper than you think you need to. For instance if you want to lose weight and your why is because you want to look good in your clothes, ask yourself why you want that? What will looking good in your clothes afford your. How will it impact your life? The deeper you can get the more connected you will become to your goals making it much easier to stick to them even when things get tough. When you’re faced with your favorite cake you’ll be able to say no with resolve because you’re connected to your why.

If you’re experiencing one, two, or all three of these take this opportunity to reevaluate your resolutions or goals so that you can get yourself back on track. You are absolutely capable of following through on your New Years resolutions! It’s just a matter of how you approach them. You’ve got this!

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image063Hello friends, Natalie here. We all have days where we find ourselves in a funk. On those days it can feel like no matter what you do you’ll continue to feel irritable and frustrated forever. But, I come bearing good news! Having been there myself, I’ve put together a few tricks to pull out of my toolbox when I’m feeling particularly down, doing these three simple things really helps me turn my day around. So next time you’re feeling a little bit blue or just unenthusiastic, give these tips a try!


Wherever you’re spending the majority of your day, whether it be your home or your office, do one thing to make it more beautiful. Being in a space that is visually pleasing to you can make a world of difference. My favorite way to do this is to buy myself flowers. They liven up any space and immediately lift my mood. 


Exercise is the best mood booster ever (in my humble opinion)! It doesn’t matter if you only have five minutes to exercise, the important thing is to get your body moving and your heart rate up. If you’re stuck at your desk, get on the floor and do some push ups and sit ups, or if you have a little more space do jumping jacks (they are a great mood booster). If you can spare a little more time get yourself to a class that you love. It doesn’t matter if you do Yoga, spin class, or anything in between as long as it gets you moving and you enjoy it. 


Instead of trying to deny the way you feel, allow yourself to explore what exactly it is that’s getting you down. Having a good conversation about how you’re feeling can be not only cathartic but also extremely healing. Find a good friend, partner, family member, or even a Life Coach that is a good listener and spend some time opening up about what you’re going through. At the end of the conversation you might find yourself feeling a little bit lighter and less down.

Waking up in a funk does not mean you’re doomed to have a bad day. With these simple tools you’ll be able to boost your mood and get yourself feeling great again in no time!

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image via pinterest


25_11_Tommy-Ton-Spring-2015-RTWConfidence is a tricky thing. We envy those who have it, but can feel bad when we have it ourselves. Today, Health & Wellness guru Natalie is showing us 3 simple ways to boost our confidence levels & how we can have the power to change our experiences. It’s a great reminder to go out & be your bombshell self! xoxo, LK

Hello, friends! Natalie here 🙂 Some days you wake up feeling on top of the world, other days…not so much. 

Confidence is a funny thing because it seems to come and go in waves. It’s something that we cultivate within ourselves but somehow it seems to vanish when we need it most. Luckily there are things we can do to help boost our confidence.


When we’re feeling down, the tendency is to reflect that in the way we present ourselves. Sometimes just putting on an awesome outfit can make all of the difference. This is something that has helped me time and time again. Even though I feel resistant to throwing on a cute dress when I’m feeling “bleh” about myself, I usually push myself to do it and experience a major shift if the way I see myself. Never underestimate the power of a good outfit! 


The tendency when we’re not feeling confident (especially about our bodies) is to treat ourselves poorly. We don’t feel motivated to eat food that nourishes us and sometimes we choose not to eat at all. We might skimp on our exercise routine or morning meditation because it feels like, “What’s the point?” But the fact is, that’s the most important time for you to take care of yourself! It’s easier to practice self-care when your feeling good, but when you’re feeling down it’s absolutely essential.


Kindness creates confidence. When you do something kind for another person you will immediately feel a sense of confidence, because you’ve done something good. Whether it be brining flowers to your best friend at work, or just picking up something a stranger drops on the street, and small gesture of kindness is a step in the right direction. Turning your attention to being of service to others will help you stop thinking about what’s “wrong” with you and get you focused on something positive.

Next time you’re feeling less than stellar about yourself, try these three tips out! Remember, you always have the power to change your experience.

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photo by Tommy Ton


tumblr_myuogwbYQe1qjb0fho1_1280Hello friends! Natalie here and today I’m sharing something that will potentially save you from burning out in the new year. Learning to art of saying ‘no’ to the things that aren’t right for you is so important to your overall well-being, but it’s not the easiest thing in the world for most of us.

I want to point out something VERY IMPORTANT that a lot of people don’t realize: Every ‘no’ is a ‘yes’ to something else. For instance, if you say ‘no’ to a relationship that isn’t healthy for you, you’re actually saying ‘yes’ to the possibility of the right relationship entering your life. 

‘No’ gets such a bad wrap because it’s often perceived as negative or shutting down  possibilities. But when used correctly, saying ‘no’ can be as powerful and uplifting as saying ‘yes’.

With the holiday season behind us, new years resolutions are starting to enter our mind. This is the time of year where we can start anew and get off on the right foot. It’s important not to overextend ourselves so we don’t end up running on empty.

Two big reasons we end up saying ‘yes’ when we really mean ‘no’ are:

  1. The desire to be liked/nice
  2. Fear of missing out on opportunities


For the most part, we all want to be liked, it’s a normal human desire. But here’s a question: Who’s more likable than a person who actually wants to be where they are? You might find yourself saying ‘yes’ to plans and party invites or even work commitments because you want the people involved to like you for showing up; but are you really all that likable when you’re not happy with your choices? Probably not. Being real and knowing when to say ‘no’ allows you the opportunity to be the best version of yourself. Then people can actually trust your ‘yes’, knowing that you are totally happy with the commitments you’ve agreed to. 


There’s a lot of talk about saying ‘yes’ to life… and that’s great! You do want to say ‘yes’ to life, and be open to possibilities, but don’t forget the very important thing I mentioned at the beginning of this post: Every ‘no’ is a ‘yes’ to something else. Just because you  utter the word ‘no’ doesn’t mean you’re rejecting life, in fact it could mean that you are embracing it so wholly that you are allowing yourself the full experience, as opposed to one where you are terrified of doing what you actually want to do. So go ahead, say ‘no’ to the next thing that doesn’t feel right for you and remember you’re actually saying ‘yes’ to what you really want. When you think of it that way, there are no opportunities to be lost

There you have it. Saying ‘no’ when that’s what feels right will actually make you more pleasant to be around, and it will also open up new doors to the things you actually want to experience in your life. Remember the power of ‘no’ and you’ll prevent yourself from totally burning out. 


BREANN0013Hello, hello! Who doesn’t want naturally glowing skin? I know I do, especially in these colder months. We’ve talked about how to mimic the look with makeup, but Health & Wellness Contributor Natalie Canizares is showing us three simple steps to getting glowing skin naturally! See what you think! – xoxo, LK

Natalie here! We all want glowing skin, and luckily there are tons of products on the market that can help us achieve that look. But chances are if you want to glow with your makeup on, you probably still want to be glowing after you take it off. This is something I struggled with personally for years. I wanted to so badly to have skin that looked healthy and dewy all of the time but it just wasn’t the case for me. When I discovered the power of diet and lifestyle I started to see a huge change in my skin without even (consciously) trying! Although my skin isn’t 100% perfect all of the time, it looks a whole lot better now that I take care of myself from the inside out. As overwhelming as it may sound to add more self-care into your routine, it’s actually pretty simple. The big game changers for me were actually small tweaks that took very little effort for me to make. When people ask me how to get glowing skin I always give them these three simple tips:


How many times have you read an article that tells you to stay hydrated? I’m willing to bet it’s been more than a handful of times and that’s because it’s so darn important! Really! Your body is made up of 70% water. Most of us don’t drink nearly enough water to allow our bodies to thrive. The general rule of thumb is 8, 8 oz. glasses every day- if you’re drinking that, you’re safe, but a little more certainly won’t hurt. My best advice to getting more water into your daily routine is to always carry a bottle of water with you whenever you leave the house. It’s a lot easier to remember to drink water when you have it with you. Being hydrated is key for your overall health and it effects your skin immensely. After a few days of drinking plenty of water you’ll start to see a change in your complexion, so get drinking!

Want some fun ways to drink more water? We’ve got a delicious recipe that will keep you filling up all day!

Processed with VSCOcam with s2 presetTIP TWO: NO MORE PROCESSED FOODS

Eliminate or avoid highly processed foods- Eating a diet high in processed foods is often the culprit of lackluster skin. There was a time when I was always on the go and constantly reaching for the low calorie “healthy” option. Therefore my skin was less than bright. You don’t need to completely cut out processed foods to notice a difference in your skin, just cut back at least 50%. Highly processed foods tend to be super acidic and can often lead to inflammation and skin irritation. You should start to see (and feel) a difference within a week of doing this, so give it a few days before you call it quits. 



Get your daily dose of probiotics- I absolutely love probiotics. They are my number one (not so secret) weapon for so many things! The why behind probiotics making your skin glow isn’t as important as the fact that they do, but if you’re curious it’s actually pretty simple. Probiotics feed the “good” bacteria in your gut, making it easier for your body to actually digest and absorb the nutrients you are eating. Since your skin is the last organ to get nutrients, it’s really important to be able to absorb them properly. A lot of times just from living an averagely healthy lifestyle in today’s world our gut bacteria gets weakened or damaged because of chemicals in our foods and excessive amounts of sugars and wheat, so probiotics are really a life-saver. I give this tip a lot because I have experienced such positive results from incorporating probiotics into my own diet… especially when it comes to my skin. Sauerkraut, Kombucha, and high quality yogurt are all great ways to get that good bacteria into your diet. If you’re more into supplements than you are into adding new foods into your diet just make sure you buy probiotics that are refrigerated, they are way more powerful than the ones you buy at room temp. 


Implement these tips and you will start seeing the glow come back to your skin within no time. Even just doing one of these things consistently will result in a positive change; add all three together and you’ll light up the room! 

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2ace789b42df81ee071089765a538d69If you’re like most people, one of the first things you do in the morning is look at your phone. Maybe you open your email right away and get to work or maybe you casually peruse Instagram. Either way, chances are you’re glued to your phone before you even get out of bed. Listen, there’s nothing wrong with that, I’ve been there and occasionally I’m still guilty of getting on my phone the minute I open my eyes. But there’s something really valuable about starting your day off without a screen in your face. One of the best ways to set yourself up for a stress free (or minimal stress) day is to begin the day with a few minutes of inward focused attention.

You don’t need tons of free time in the morning to have an easy morning routine that supports you, five minutes is completely sufficient. cd625ad378eae139f98b8017a5037540

Step One: Breathe. 

Take a few deep breaths. That’s it. Inhale fully and exhale fully. Give yourself about two minutes to do this or do it for as long as you’d like. Simply focusing on your breath is a great way to harness your energy inward, and start the day off from a calm and grounded place. 

Step Two: Intention Setting.

Set an intention for your day. If you want to get fancy you can do this in a journal, or you can simply set the intention in your mind. Setting an intention is as easy as thinking, “I want to feel calm today” or “I want to focus on what I’m grateful for today”. The best part is that there is no right or wrong way to set an intention, it’s completely up to you and nobody else. 

After focusing on your breath and setting an intention you’re totally free to look at your phone. You’ll probably find that anything that felt pressing when you first woke up might not seem like that big of a deal anymore, or that your Facebook newsfeed really isn’t that exciting. 

4c6512b446f2f9ec95f0d91906401a3eHere’s my challenge for you:

Try doing this every day for 30 days, and see how you feel at the end of it. Chances are you will have broken the habit of immediately jumping to look at your phone, and you’ll probably want to keep it up. Starting your day with a little bit of inward attention will always pay off. 

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e3ac5bf6-3a14-413d-bfdc-e0bc52ee213c--ZI4A3873Hello, hello! Fall always gets me in the mood for new goals & healthy changes. I don’t know what it is, but every year at this time, I make a vow to eat better & live a more healthy life all around. Thankfully the lovely Natalie Canizares (our Health & Wellness Contributor) reads minds and totally understood what I needed to hear & hopefully you as well! Read on, friends – xoxo, LK

Last weekend I had the most incredible apple cider doughnuts at the farmers market. I’m not going to lie, apple cider doughnuts are probably one of my favorite things about the fall.

While I was strolling through the market I ran into an old friend. We chatted for a few minutes, caught up a bit, and before we parted ways she commented on how surprised she was to see me eating doughnuts. I was a little bit taken aback. I guess because I lead a healthy life people might think I don’t indulge in decadent foods, but that’s absolutely not the case.

ZI4A3829To be honest, there was a time where I was extremely strict about what I ate and it really wasn’t fun. Thankfully, I realized that being healthy means being happy and doing what feels best for YOU is what’s most important. 

Being healthy is not a black and white affair. Health and deprivation don’t have to go hand in hand. 

Nowhere does it say to live a healthy, balanced life that you need to follow a set of predetermined guidelines. It’s totally possible to be a healthy gal and still enjoy chocolate croissants.  

The key is utilizing the power of choice. Learning to say ’No’ when we mean no and ‘Yes’ when we mean yes is so important. When we make active choices as opposed following a set of rules we experience true freedom; and there is nothing healthier than that.

ZI4A3852 1. Ask yourself, “Is this really what I want?”

It seems simple but it’s a question we tend to forget to ask ourselves. Instead of eating that piece of cake at your friend’s party just because it’s there, pause and ask yourself that question. You’ll be surprised just how often you don’t actually want to indulge in “junk” food. Then, when you do really want that piece of cake you can consciously choose to eat it. That way you don’t have any rules to follow or break, therefore no guilt to be felt, because indulging in a dessert will be coming from a place of pure choice.

2. Notice how you feel after meals.

A lot of times we are so busy thinking about other things that we don’t realize how we feel after we eat.  If you take a moment after a meal to notice how you feel it can be extremely informative. This will allow you to make choices in the future based on feeling rather than guidelines that you follow. You will know that after you three slices of pizza you feel bloated and tired and after you eat a salad with salmon and avocado you feel satiated and energized. Therefore the next time you are presented with the opportunity to choose what you want to eat you can remember how you felt after you ate that specific thing. Making a decision is a lot easier when it comes from a place of feeling as opposed to from remembering what’s on your list of “yes” foods and “no” foods. Not to mention you don’t have to feel like you’re depriving yourself the opportunity to eat what you want, when you want.

3. Eat when you’re hungry.

It’s so much easier to make healthy choices when you aren’t starving. When we skip meals and end up drooling at a restaurant, it’s hard not to choose the heaviest thing on the menu. Instead of waiting until the last minute to eat, feed yourself when you start getting hungry. Making good choices when you are moderately hungry is a lot easier than when you’re totally famished.

4. Remind yourself that food isn’t going anywhere.

For some reason it’s common for us to think we need to eat whatever is in front of us because we feel like may never have the opportunity to eat that thing again. While that may very well be true in some cases, it certainly isn’t true in most. So remind yourself that if you don’t feel like eating whatever is placed in front of you in that moment, it certainly isn’t the last opportunity for you to experience it. Saying “no” will feel a lot easier when you aren’t afraid of missing out.


Photography & Apple Cider Donut Recipe by Food52natalie button


a-105-2We’re back with another post from Chicago-based life coach, Natalie Canizares. Today she brings up the natural change that comes with seasons and how to really be deliberate and focus on the right things this Fall. Always a good reminder! xoxo – LK

With summer nearing it’s end and fall around the corner, change is in the air. If you’re anything like me this feeling of change gets you thinking about what you’re ready to improve in your life.

What is it that you’re ready to start doing this fall? Is it getting to the gym more often? Is it creating a morning routine that sets you up to have a great day? Is it simply setting aside some alone time to sit in quiet?

There are so many simple things we can do that can completely improve our experience. Sometimes the most challenging part about that is not knowing where to start. This is where a lot of us get tripped up. We know we want to make changes but we don’t have clarity on what we want, so it feels impossible to do something about it. Without clarity, making even the simplest change can feel overwhelming. That’s why it’s so important to start getting specific. 

A new season is the perfect time to set intentions and start getting focusing on what you really want. A great way to do this is to spend a little bit of time journaling. 

Give yourself thirty minutes with a pen and paper and answer this question:

How do I want to feel this season? 

As simple as a may sound, it’s a question we often forget to ask ourselves. Life can get so busy that we don’t think to stop and get clear on what we actually want. e5610a421507d9c1c6e8d893980762c5

Knowing how we want to feel makes it so much easier to then choose what it is we spend our time on. For instance, knowing that you want to feel more peaceful or calm then informs you that it would be a good idea to set aside some time to mediate every day or maybe just spend a few minutes in quiet. Whatever it is you choose, there is no right or wrong answer, what feels best for you is exactly what you should do.

Taking the time to get clear on your intentions will set you ahead of the curve. With the clarity you gain it’s sure be a wonderful fall. 

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