I served breakfast in the typical way, eggs for him, eggs for the kids. Then I sat down to eat mine and the phone rang, or a kid needed something, or the house needed something, and by the time I got back to my plate the eggs had gone cold and grey at the edges.

I ate them anyway.

This is not a story about breakfast. This is a story about what happens when the terrain stops giving a woman what she needs to bloom the way she was built to bloom.

I am a Sunflower. Consistency is my language. I show up, I hold the center, I make the eggs. That pattern works beautifully in terrain that reflects some of that reliability back. It falls apart in terrain that only takes.

When the support underneath me disappeared, I did not stop functioning. My Iris, my secondary bloom, hardened. I started making faster calls, cutting people off sooner, protecting the center by force instead of by warmth, because my own pattern had nothing left to give and the house still needed running.

I kept producing. The house still ran. The kids still ate. Whatever needed doing still got done, at a fraction of what I was capable of when I was rooted in my own pattern instead of borrowing someone else’s to get through the week.

You might even hate what you see when that other version shows up, the harder edges, the shorter patience, the woman who cuts a conversation off instead of sitting in it. The same discomfort runs in reverse. An Iris forced to borrow quiet and withdrawal under pressure would feel just as wrong to herself, just as unrecognizable in the mirror.

Neither direction is the villain here. The problem was never the pattern. It was the terrain that made her reach for one that was never hers to begin with.

That reaction does not mean something is wrong with you. It means you can still recognize your own roots even when you are struggling to feel them.

I’m going to show you how to spot the moment you’re running on a borrowed pattern instead of your own, the harder edges, the shorter patience, the calls you’re making faster and colder than you normally would. That will show you exactly what it’s costing you: the presence you used to offer without thinking twice, the conversations you used to let run their full course. So you can catch it early, before a few hard weeks of hardening turns into six months of not recognizing yourself at your own table.

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I looked at it and didn’t feel the need to fix it right then. I felt something closer to peace, which surprised me, because that’s rarely how it goes. Peace in the middle of chaos is a skill I’ve had to learn on purpose. It doesn’t mean I agree with the mess or the exhaustion or the three days I was gone… it means I get to choose ease inside a situation without needing the situation to change first.

This week, plenty of women came home to some version of that. Back from the trip, the gathering, the three days of giving everything to a house full of people or a job that needed you fully present. Now the house is quiet, the mess is still there, and you’re standing in the middle of it.

Here’s what the culture around you says about that moment. One version tells you to keep posting the highlight reel: smiling photos, gratitude captions, the celebration stretching into the week after like it never ended. The other version tells you something is wrong with you, that you overdid it, that you should have paced yourself better, that you need firmer boundaries next time.

Neither one names what’s true.

Effort costs something. It always has. Every hour spent standing instead of sitting, saying yes instead of resting, showing up fully for three days instead of one, carried a price. That price comes due the morning after, whether you were away hosting a national holiday gathering or a three-day work trip in the middle of an ordinary week. Size doesn’t determine the cost. Effort does.

I run on routine. Most nights I’m in bed by 8:30 p.m. It wasn’t always this way, but with three kids in the house, it’s what I need to refuel. During those three days away, I wasn’t getting to bed until midnight (sometimes one in the morning), up again at six each day to get things ready. Three nights like that stack up fast, and I knew it would take it’s toll back in the planning stage, so I kept my first day back clear.

You see, recovery isn’t the opposite of the work. It’s part of it, even though nobody puts that on the itinerary.

The mess sat there while the quiet took over the house, and somewhere in that quiet my body started collecting on the debt three hard days had created. I refuse to view it as weakness catching up to me; It’s the second half of the same three days, the half nobody sees because it happens after everyone else has already moved on.

A woman standing alone in a messy kitchen, tired, isn’t a woman who couldn’t hack it. She’s a woman paying an honest debt.

Just as the mess looks different for every woman, what recovery looks like differs for every woman, also.

For one it’s silence. For another it’s someone who’ll just listen while she talks it through. Perhaps it’s a long walk, or the same bedtime for a week straight with no “staying up just this once to catch up on something else”. In my case, it’s a 2 mile jog.

These actions aren’t indulgence. They’re maintenance- because you’re built a certain way, and giving yourself what you need is how you stay in bloom.

Peace in the middle of the mess didn’t come naturally to me. I learned it. I still don’t have to agree with how those three days wore me down to be at ease standing in the aftermath of them. This isn’t resignation. This is knowing my own terrain well enough to read it accurately, and choose peace inside it instead of waiting for the mess to clear first.

This quiet landed the week of the Fourth of July, 250 years since this country declared its independence.

For a woman veteran, that timing carries weight most people will scroll right past. Generations of women served and came home to houses that still needed running, jobs that still needed showing up for, kids that still needed raising, with no room built in anywhere to just be tired. Rest wasn’t always available to them. Choosing it wasn’t always safe.

No one has to grant you permission. You’re the one deciding, right now, what this morning is going to be. That’s 250 years of women who served, building toward a day when the woman standing in the mess gets to choose to put the mission down for an afternoon and rest.

If you came home this week, or hosted, or gave your whole self to something important, recognize that right now, you’re in the part that comes after the giving. It deserves as much respect as the part everyone else saw.

Knowing what recovery looks like for you specifically changes how you move through the whole year, not just the week after a trip or a holiday.

The mess will still be there either way. So today, whatever your surroundings look like: will you choose to be at ease in the middle of it, before it’s cleaned up? Or will you wait for permission that was never anyone else’s to give?

Like what you read? Let’s do life together! Keep the conversation going in our online community, the Others Over Self® Society. Connect now at join.othersoverself.com

It’s hot out.

And if you're anything like me, when temperatures climb, your appetite sometimes drops. Heavy meals don't sound appealing, and standing over a hot stove definitely isn't on the list of things I want to do.

The problem is that even if we're not as hungry, our bodies still need fuel. We still need protein to support muscle, recovery, energy, and all the things we're trying to accomplish throughout the week.

Sometimes that protein comes from grilled chicken or shrimp. Sometimes it comes from a protein shake because chewing through another piece of meat when it's 90 degrees outside just isn't happening.

That's why I love recipes like this Watermelon Feta Summer Salad. It's cold, refreshing, packed with flavor, and comes together in just a few minutes. It feels like summer, and if you're bringing something to a Flag Day cookout or gathering this week, it looks like you put way more effort in than you actually did. Pair it with a quality protein source, and you've got a complete meal that works when the heat makes everything else feel like too much.

Why This Recipe Works

One thing I’ve learned over the years is that nutrition doesn’t have to be complicated to be effective.

Many of us spend a lot of time looking for the perfect meal plan, the perfect recipe, or the perfect strategy. But often, consistency comes from finding simple meals that fit your life and that you genuinely enjoy eating.

Summer can make that a little more challenging. The heat often changes our appetite, and meals that sound great in January don’t always sound appealing in July.

This salad is one of my favorite solutions. The sweetness of the watermelon, the saltiness of the feta, the brightness of the lemon, and the freshness of the mint make it feel light and refreshing while still helping you build a balanced meal.

It’s quick enough for a weekday lunch, easy enough to bring to a cookout, and simple enough that you can throw it together without a recipe once you’ve made it a few times.

To Make It a Higher-Protein Meal

Pair this salad with one of the following:

• 4–6 oz grilled chicken breast

• Grilled shrimp

• Rotisserie chicken

• Grilled salmon

• A protein shake on the side if you’re not feeling like eating meat on a hot day

Lately, I’ve been loving the Phormula-1 Clear in Rainbow Sherbet. It’s light, refreshing, and doesn’t feel heavy the way some protein shakes can during the summer months.

Optional Add-Ins

Want to switch it up? Try adding:

• Cucumber for extra crunch

• Blueberries for more sweetness and a pop of color

• Arugula for a peppery bite

• Pistachios for texture contrast

• Red onion for sharpness

One Final Thought

The best meals aren’t always the most complicated ones.

Sometimes they’re the simple recipes you can pull together in five minutes that help you stay consistent with your goals without feeling like you’re “on a diet.”

This salad has become one of my summer staples because it’s refreshing, easy, and adaptable. Pair it with your favorite protein source, enjoy it outside if you can, and keep things simple.

If you're looking for more free meal ideas, recipes, and nutrition tips, head over to the Fit In The Mitt Facebook page. I’m a fellow women veteran, and I'd love to have you there as we do live together. 💙

You see the posts coming. Women in uniform. June 12 (Women Veterans Recognition Day) arriving early. And you feel two things happening at once.

Some of you are bristling. It’s another women’s thing, another reason to fragment the veteran community. You didn’t come home wanting to be separated into a category. You came home wanting to be a veteran, full stop. So the day feels divisive, like someone is drawing a line you didn’t ask for. Like the military didn’t already do enough separating.

Others are lighting up. Finally. Someone is looking. Finally your service gets to be seen. You’re already thinking about what you’ll post, what story you’ll tell, how this might be the day someone acknowledges what you gave. After years of explaining what you really did while people assumed something else.

Both of those reactions may be in your body right now, and both make sense. And… I need you to know that both are also missing something real.

In this post, I’m going to show you how to hold June 12 without choosing between those two camps, so that you can find reverence in the middle instead of reactivity on either side. Because that’s the difference between holding it shallow and holding it deep.

BONUS: I’m also giving you a few ways to say it on June 12, so you can post the threshold instead of your reaction to it (copy / paste these snippets into your feed!).

THE ISSUE

Here’s the thing first: Women Veterans Recognition Day should be recognized. You should feel seen. The women who came before you deserve to be celebrated. I’m not going to tell you to stay small or quiet about that.

June 12 commemorates 1948, the date President Truman signed the Women’s Armed Services Integration Act. Before that, women could serve, but only until the war ended. You were essential when needed and sent home when you weren’t. The moment peace came, your permission ended. Which is one way to say: the military wanted you when they had a job, and wanted you gone when they didn’t.

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One of the things nobody warned me about when I became a mom was just how much time I would spend thinking about food.

Not fancy meals. Not holiday dinners.

Snacks.

The never-ending parade of snacks.

Especially in the summer.

The kids sleep a little later, stay outside a little longer, and somehow seem to be hungry all day long. I swear there are days when I finish cleaning up breakfast, and someone is already asking what’s available for a snack.

Keep reading to learn my favorite strategy for healthy summer snack time.

As a nutrition coach, I know how important it is to fuel growing bodies. As a mom, I also know that real life doesn’t always look like perfectly portioned containers and colorful Pinterest lunch boards.

And as a veteran, I’ve learned that structure is often what makes the difference between good intentions and consistent action.

The military gave us structure for everything. We knew when we were going to train. We knew when we were going to eat. We knew what was expected of us physically.

Then we transitioned out.

Suddenly, nobody was responsible for our fitness but us.

Nobody was making sure we drank enough water.

Nobody was telling us to prioritize our health.

For many women veterans, that’s one of the hardest adjustments. Not because we don’t know what to do, but because life gets loud. Careers, families, volunteer commitments, appointments, sports schedules, household responsibilities—they all compete for our attention.

Before long, our own health starts sliding further down the list.

And the interesting thing is that our kids notice.

They notice whether Mom eats breakfast.

They notice whether Mom grabs a protein-packed snack or skips lunch altogether.

They notice whether movement is something we make time for or something we constantly put off until tomorrow.

Long before they’re listening to our advice, they’re watching our example. That’s one of the reasons I care so much about simple nutrition. Every snack doesn’t have to be perfect; small, consistent habits often become the foundation for bigger ones.

When it comes to snacks, I try to keep one simple principle in mind: every snack is an opportunity to add nutrition, not create stress. That means I don’t worry about making everything Instagram-worthy. I focus on combinations that help keep kids satisfied and energized.

One of my favorite strategies is pairing at least two of three key nutrients: protein, fiber, and healthy fats.

Protein helps keep kids full and focused. Fiber supports digestion and steady energy. Healthy fats help support brain development and provide lasting fuel. When you combine two or more of those nutrients, snacks tend to keep kids satisfied much longer than foods that are mostly sugar or processed carbohydrates alone.

That’s why some of our family favorites are simple things like apple slices with peanut butter, cheese and whole grain crackers, Greek yogurt with berries, veggies and hummus, or fruit paired with a source of protein. Nothing complicated. Nothing expensive. Just real food that works.

What I’ve learned over the years is that healthy eating becomes much easier when we stop relying on motivation and start creating systems.

Veterans are actually pretty good at systems:

We understand preparation.

We understand planning ahead.

We understand that success usually happens before the mission begins.

…and the same principle applies in our kitchens.

Twenty minutes on a Sunday afternoon can completely change the flow of the week. Washing fruit, chopping vegetables, hard-boiling eggs, portioning snacks, and freezing bananas for smoothies might not seem like much in the moment, but those small actions create options when life gets busy.

When healthy choices are visible and convenient, they’re more likely to happen.

And that’s true for us as adults, too.

One thing I encourage women veterans to remember is that feeding your family well and taking care of your own health are not competing priorities - they support one another.

When your kids see you drinking water throughout the day, they’re more likely to do the same. When they see you eating balanced meals instead of surviving on leftovers from their plates, they learn that taking care of your body matters. When they see you making time for movement, they begin to understand that fitness isn’t punishment—it’s part of living well.

Those lessons are far more powerful than any nutrition lecture we could ever give.

At the end of the day, this isn’t really about fruit skewers, yogurt parfaits, or whether your vegetables are cut into fun shapes. It’s about creating a home where health feels normal.

It’s about teaching our children that food is fuel, not something to fear.

It’s about showing them that strong women take care of themselves not to chase perfection, but to help all understand that our health matters too.

And maybe that’s one of the most important examples we can set.

Free Resource: Healthy Summer Snacks for Kids

To help make summer a little easier, I’ve put together a free Healthy Summer Snacks for Kids Guide filled with simple snack ideas, hydration tips, portion guidance, and easy prep strategies that you can start using right away. Whether you have toddlers, school-age kids, tweens, or teens, there’s something inside for every stage.

Want More Support?

If you’re looking for realistic fitness and nutrition guidance designed for women veterans, moms, and busy women trying to take care of themselves while taking care of everyone else, come join us in the Fit In The Mitt Facebook Group.

Every week, I share free tips on fitness, nutrition, healthy habits, meal ideas, and practical ways to make healthy living fit into real life.

I’d love to have you there.

Eat One Balanced Meal a Day

There’s a weird thing that happens after years of military structure, shift work, deployments, careers, and running on caffeine and convenience: you can become really good at functioning while completely disconnected from basic needs.

Not in a dramatic way. In a normal Tuesday kind of way.

Coffee becomes breakfast. A protein bar gets eaten in the car between errands. Lunch gets skipped because there’s too much going on, then dinner turns into whatever is easiest when everyone’s already exhausted. You’re technically eating. You’re surviving the day. But your body is running on scraps and guesswork.

And honestly, a lot of women veterans are still operating with that same “just push through it” wiring long after service ends. No one’s telling us when to eat anymore. No one’s building our schedule for us. Which sounds freeing… until… one day, you realize structure was carrying more of the load than you thought.

So this month’s challenge is intentionally simple:

Eat at least one balanced meal a day.

That’s it.

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• A protein source

• A carbohydrate source

• A healthy fat source

• A fiber source

Not a perfect meal. Not a Pinterest meal. Not meal prep containers lined up in your fridge like a fitness influencer.

Just one meal that actually supports your body instead of barely getting you through the next few hours.

A balanced meal helps with energy, fullness, cravings, recovery, focus, and, honestly just feeling more stable throughout the day. Especially for women who are used to operating at high output for long periods of time.

Here’s an example breakfast:

• Eggs + egg whites for extra protein

• Sweet potatoes

• Avocado

• Berries

Or lunch:

• Grilled chicken breast

• Quinoa

• Green beans

• Side of nuts

Simple. Normal food. No extremes.

Why This One Matters

A lot of wellness advice online swings between two extremes: hyper-restrictive or completely chaotic. In this post, you’ll learn the ABC’s of how to fuel your body to perform your best (regardless of which state of life you’re in).

Most women don’t need another “cut everything out” plan. But we also know surviving on iced coffee and random snacks all day doesn’t exactly create good terrain either.

The truth is, many women veterans learned how to ignore hunger, exhaustion, and recovery for years. Sometimes that was necessary. Sometimes it became a habit. And eventually the body adapts to under-fueling in ways that don’t always feel obvious at first.

Read more

Summer somehow turns every weekend into a social event. BBQs, lake days, bonfires, grad parties, backyard hangouts — and usually a cooler full of drinks to go with it.

And if you’re like me, sometimes you just want something cold and refreshing that isn’t plain water… but also isn’t loaded with alcohol, sugar, and a million extra calories you didn’t even really enjoy.

That’s where this Watermelon Mint Refresher comes in.

It feels fun. It looks like summer. It takes maybe five minutes to throw together, and it’s one of those things that makes staying on track feel a little easier without feeling restrictive about it.

I think a lot of people assume “healthy” means skipping the fun stuff altogether, but honestly, sometimes it’s just about having options. Maybe you want a cocktail. Cool. Maybe you want one drink and then something lighter after. Also cool. Maybe you just want something refreshing while everyone else has a drink in their hand. That counts too.

This one is light, hydrating, and easy to keep in the fridge for hot afternoons or summer nights when you want something a little extra.

Easy Swap

Want it sweeter? Add a splash of zero sugar lemonade or a packet of stevia.

I’m learning more and more that consistency usually comes from finding things that fit into your life instead of trying to “perfect” your way through it.

And sometimes that starts with a cold drink in your hand that makes you feel good without overthinking it.

And if you need more tips, tools, and realistic health swaps to help you reach your goals without feeling overwhelmed, schedule a free 1-1 call with Nicole and Fit In The Mitt to see if nutrition coaching might be a good next step for you. 💛

There’s a very specific kind of morning I know a lot of us have lived.

Alarm goes off. Feet hit the floor. Coffee is already on your mind before your eyes are fully open. Maybe it’s the same chipped mug you’ve had forever. Maybe it’s strong enough to stand a spoon in. If you were Navy — especially Chiefs — you already know the grunge mug isn’t optional, it’s part of the uniform.

Most of us could probably run on caffeine alone at this point. And honestly, for a long time, we did.

But somewhere along the way, the structure changed. No one’s telling us when to wake up, hydrate, eat, or move. And what stuck? The coffee. What didn’t? The basics that actually kept us running well.

So now we’re walking around slightly dehydrated… wondering why we feel off by 2 PM.

The Challenge

Drink water before coffee.

That’s it.

Before the first sip of caffeine hits your system, you drink at least 16–20 oz of water. No complicated routine. No tracking app required (unless that’s your thing). Just water first, coffee second.

If you want to take it a step further, aim for about half your body weight in ounces of water across the day — but the non-negotiable for this challenge is simply starting with water.

Why It’s Worth It

This one sounds almost too simple, which is usually why people skip it.

But here’s the reality — most of us wake up already dehydrated. You’ve gone 6–8 hours without fluids, and the first thing hitting your system is a diuretic. Coffee isn’t the enemy, but it’s not exactly helping you catch up either.

Back when we were in, hydration wasn’t optional. It was built into the day whether we liked it or not. Now? It’s entirely on us. And a lot of women veterans are still operating like they’re fine… while running on fumes.

Dehydration doesn’t always show up as “I’m thirsty.” It looks like fatigue, headaches, brain fog, irritability, low energy during workouts, and that weird mid-afternoon crash that no amount of caffeine seems to fix.

Drinking water first is less about discipline and more about giving your body a baseline. It’s the difference between starting your day supported versus already playing catch-up.

This isn’t about replacing coffee — let’s be clear, no one is taking that away. It’s about not skipping the thing your body actually needs first.

How to Do It

Make it easy or it won’t happen.

Put a water bottle next to your coffee maker. Not in the fridge. Not across the kitchen. Right where your hand already goes in the morning.

Before you pour your coffee, drink 16–20 oz. Non-negotiable. You can sip it while the coffee brews if you need to, but the goal is simple: water goes in first.

From there, build a rhythm through the day:

• Try to hit at least half your daily water goal by lunchtime

• Keep a bottle with you — in your car, at your desk, wherever you spend the most time

• If plain water feels like a chore, add electrolytes or a squeeze of lemon

And here’s the part people don’t think about — timing matters. Try to finish most of your water 2–3 hours before bed unless you enjoy waking up multiple times a night. There’s nothing “disciplined” about being exhausted the next day because you were up all night.

This doesn’t have to be perfect. Some days you’ll forget. Some days you’ll drink your coffee first out of habit. Just reset the next morning and keep going.

You don’t need a full overhaul. You don’t need a stricter routine.

Sometimes it’s just one small shift that puts you back on better ground.

Water first. Coffee after.

Let’s see what changes.

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If you want the extra accountability for building healthy habits with other women veterans, come join our complimentary online community at join.othersoverself.com

This is one of those recipes that just stays in rotation without really trying. No big plan behind it, no “we’re making this for something special” — it just keeps getting requested and made again. It’s simple, it hits every time, and no one gets sick of it… which honestly says a lot.

It started as a quick throw-together meal, but now it’s one of those go-tos I know will work no matter what the week looks like. Easy enough for a busy day, solid enough to prep ahead, and flexible enough that everyone can build their plate how they want. Those are the meals that tend to stick around.

Why this recipe

There’s a stretch of time after the military where no one is setting the pace for you anymore — especially when it comes to food. It sounds freeing at first, but it also means it’s on you to keep yourself fueled in a way that supports how you want to feel.

And most days, that doesn’t look like perfectly planned meals or fresh recipes. It looks like having something solid already made so you’re not starting from zero when you’re hungry.

This recipe fits into that reality. It’s quick, dependable, and doesn’t require much mental energy. You make it once, and it’s there when you need it.

It’s not about doing more. It’s about making the next choice easier.

Easy Substitution

• No breadcrumbs? Use crushed crackers or oats

• Dairy-free? Skip the parmesan

• Want more flavor? Add soy sauce or fresh ginger

This is the kind of meal that makes the rest of the week feel a little more manageable. You don’t have to think about it, you don’t have to reinvent anything.

If you end up making it, I’d love to know what it turns into for you — bowls, wraps, straight out of the container… whatever works :)

The first warm-ish day hits and suddenly everyone’s outside.

Not because they scheduled it. Not because it’s part of some structured routine. Just… instinct. Jackets half-zipped, kids running barefoot too early in the season, people standing in driveways a little longer than usual.

You can feel it — that shift.

And then real life keeps moving.

The emails are still there. The laundry didn’t disappear. The schedule didn’t magically open up just because the sun decided to show up again.

So getting outside becomes one of those “nice ideas” that keeps getting pushed to later.

Later, that usually doesn’t come.

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The Challenge: Get Some Fresh Air

This one is exactly what it sounds like.

Step outside. Intentionally.

Not just from the house to the car. Not just standing in the doorway yelling for your kids. Actually outside — even if it’s brief.

No step goal.
No distance requirement.
No “it only counts if it’s a workout.”

Just fresh air.

A few minutes. A short walk. Sitting on the steps. Walking a loop around the block. Standing in the yard while your coffee’s still warm.

It’s simple on purpose.

Why It’s Worth It

When your days are full — work, kids, responsibilities, everything stacked back-to-back — your world gets small without you realizing it.

Same rooms. Same walls. Same to-do list cycling on repeat.

And your body starts to feel it.

Not in a dramatic, burnout way.
Just a steady, low-level tension that never really shuts off.

Getting outside interrupts that.

It’s not just about steps or calories or “being active.”
It’s about changing your environment — even briefly — so your system can reset.

Fresh air does a few things at once:

• It breaks the mental loop you’ve been stuck in

• It gives your eyes and brain something different to process

• It naturally lowers that “always on” feeling you’ve been carrying

And for those of us who are used to high-functioning, high-output environments… that matters.

Because no one is forcing movement anymore.

No one’s telling you to get outside.
No one’s structuring your day for you.

So if it doesn’t get built in intentionally, it slowly disappears.

And you don’t notice it at first — until everything starts to feel heavier than it should.

This is one of the simplest ways to shift that.

Not by overhauling your routine.
Just by stepping outside of it for a few minutes.

How to Do It

This is where it needs to fit your real life — not some ideal version of it.

Especially if you’re juggling a lot (work, kids, business, reserves… all of it).

You’re not looking for extra time.
You’re layering this into what already exists.

Stack it onto something you already do

• Morning coffee → step outside for 2–5 minutes

• Phone call → take it while walking

• Kids playing → stand or walk instead of sitting inside

• Midday slump → quick lap around the house or block

You don’t need a full “walk.” You just need a moment outside.

Lower the bar more than you think you should

If your brain says:
“I don’t have time for a 20-minute walk”

Good. Don’t do that.

Do 3 minutes.
Do one lap.
Do stand-in-the-sun-and-breathe.

This only works if it feels doable on your busiest days — not just your calm ones.

Make it part of transitions

Transitions are where this fits best:

• Between work and picking up kids

• After dinner before settling in

• Before starting your workday

• After finishing a task

Instead of going straight from one thing to the next, step outside in between.

It creates a reset without needing extra time.

Use your kids (not fight them on it)

If you’ve got kids, you don’t need to carve out separate time.

• Walk while they bike or scooter

• Play outside with them instead of watching from inside

• Do a quick “everyone outside for 5 minutes” reset

It doesn’t have to look structured to count.

For the “I have zero margin” days

These are the most important days to still do it.

Even if it’s:

• Standing barefoot in the yard for a minute

• Walking to the mailbox slowly instead of rushing

• Taking 10 breaths outside before getting in the car

Tiny still counts.

Especially on the days you feel like it doesn’t.

You don’t need a full routine overhaul right now.

You don’t need more pressure or another thing to “stay consistent” with.

But you probably do need a little more space in your day than you’re currently getting.

Fresh air is one of the easiest ways to create that.

No plan.
No perfection.

Just step outside.

If you want the extra accountability for building healthy habits with other women veterans, come join our complimentary online community at join.othersoverself.com

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I had shrimp thawed and didn’t feel like making the same thing I always do with it. No garlic butter, no pasta, nothing heavy. I just wanted something a little different, but still quick enough to not turn dinner into a whole project.

I saw a can of diced tomatoes in the pantry and corn in the cupboard and thought, alright—something with a fiesta vibe could work. Not a full plan, just enough of an idea to get started.

It came together fast—like under 20 minutes fast—and ended up being one of those meals you immediately know you’ll make again. Good flavor, filling, and just different enough to break out of the usual routine without adding any extra work.

That’s usually the sticking point. It’s not that you don’t want to eat well—it’s that you don’t want to overcomplicate it. Especially when your schedule is already full and you’re juggling a lot of moving parts.

Once you’re out of that structured environment where meals are planned and built into your day, it’s easy for this part to slide. Not because it’s not important, but because it requires intention—and sometimes that’s the first thing to go when time is tight.

Having a few go-to meals that are quick, flexible, and made with things you already have makes a big difference. You don’t need a full system. Just a handful of options that you can rely on when your brain is already busy.

And shrimp is one of those underrated protein options. It’s lean, low-fat, and still packs a solid protein punch. It cooks fast, doesn’t require much prep, and works with a lot of different flavors. The only downside? Maybe not your best choice for office leftovers the next day—unless you work from home, then you’re good.

This is one of those meals that makes using it easy.

Protein: ~25–28g per serving

Substitution option:

No corn? Swap in black beans for a little more fiber and staying power.

This is one of those meals that doesn’t require much from you. One pan, quick cleanup, and done in under 20 minutes. It’s easy to eat on its own or build out depending on what you need—over rice, in a wrap, or on top of a salad.

It’s not complicated, but it doesn’t need to be. It came together quickly, tasted good, and did exactly what it needed to do.

If you make it, I’d be curious what you add or swap based on what you already have. That’s usually how meals like this end up sticking.

On active duty, physical training (PT) was built into the day.

Now, it was up to me.

I had maybe one or two PT sessions a month during reserve drill weekends, a toddler to manage, school full time, and the responsibilities of living in someone else’s home.

How was I going to stay in shape? I could sign up for a gym membership, but the cost was steep. I could work out in the living room, but space was tight, and equipment was minimal. The reflexes I had honed in the Navy — move first, endure, finish the mission — were still there, but without structure, they weren’t enough.

I remember staring at the floor that morning and realizing something uncomfortable: my body’s wellness had quietly slid to last, buried under obligations. I wasn’t failing — I was navigating a new terrain. One where every choice, every block of time, every push-up had to be intentionally carved out of an already crowded day.

The double bind remained: balancing family, school, reserve obligations, and personal wellness required deliberate choices, consistency, and resilience.

Over time, I realized what worked for me: community. Not a big-box gym with nameless faces, but a small local gym where everyone knew your name and camaraderie echoed the inclusion I’d felt in the Navy. That connection kept me accountable, even when it meant 4 a.m. workouts to fit it in.

Later, when my husband moved to Michigan, and we had to find yet another gym, I struggled with higher prices and inconvenient class times, and returned to home workouts with minimal equipment. They did the trick for a season, but I craved the energy of a group.

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I opened the fridge and saw chicken, a jar of roasted red peppers, and olives tucked in the back. Not a full plan, but enough to make something work. That’s usually how these meals come together anyway—less planning, more “let’s just make this happen.”

What came out of it was simple, fast, and one of those meals that feels a little more put together than the effort it takes. It’s the kind of dinner you can pull off on a busy night and still feel like you fed yourself well before heading into the next thing.

That’s really the rhythm most of us are working with. Busy schedules, shifting priorities, and no one structuring your meals for you anymore. You’re in charge of that now, and some days it’s easier than others. Having a few go-to meals that don’t take much time or brainpower makes a big difference.

This is one of those.

Protein: ~30–35g per serving

Serve it with:

• Rice or quinoa

• Orzo or couscous

• Over a big salad

• Roasted potatoes or veggies

Substitution option:

If you’re not a fan of olives, you can swap them out for artichoke hearts or even cherry tomatoes for a different flavor but same easy setup.

This is one of those meals that doesn’t look like much on paper, but it gets the job done. It’s quick, filling, and doesn’t leave you standing in the kitchen longer than you need to be—especially on nights where you’ve got somewhere to be.

We ate, cleaned up fast, and were out the door on time, which honestly felt like a win in itself.

If you make this, I’d be curious what you pair it with or if you tweak anything based on what you’ve got in your fridge. Those small adjustments are usually what turn a simple meal into one you keep coming back to.

Enjoy!

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It’s not. The hardest part is showing up when you don’t know what you’re walking into. When you’re not sure if it’s going to be worth it, if you’ll know anyone, if it’ll feel like one more thing to sit through before you can go home.

I know that calculation. I’ve done it myself.

What I also know is that the rooms we’ve built inside Be At Ease, Woman Veteran™ are different. They’re ours: built by women with military service time, for women with military service time, doing life out here in the civilian world together. No rank. No uniform. No intake form. Just show up.

This month, we have two kinds of opportunities on the calendar, and I want to make sure you know about both of them.

🌿 Be At Ease (BAE) Gatherings · Third Thursday, March 19 5:30–7:00 PM EDT | Virtual (most locations) and In Person (Muskegon, Battle Creek)

BAE groups meet monthly, and this Thursday is the March gathering across all our locations. These are peer-to-peer spaces: casual, confidential, and open to any woman with military service time. You don’t have to live in the city listed. You don’t have to be a member first. You just have to show up.

Groups meeting this Thursday:

• MI West Michigan · Virtual

• MI Macomb · Virtual

• Roll Call · Virtual

• MI Upper Peninsula · Virtual

• MI Muskegon · In Person

• MI Wayne · Virtual

• MI Oakland · Virtual

• MI Lansing · Virtual

And if you’re in the Battle Creek, MI area, mark your calendar. BAE Battle Creek meets Thursday, March 26, in person.

Each group has its own leader, its own personality, its own regular faces. If you’ve never been, this is a low-pressure way to find your people.

Not sure where to start? Roll Call is the place to be.

🌼 Wildflower Bingo with Teena: Reset & Reorient Monday, March 23 | 6:00–7:00 PM EDT | Virtual

This one is different. Our Healthy Habits Coach Teena is leading a laid-back session built around Wildflower Bingo: a simple, low-pressure way to reconnect with yourself when life has gotten loud. No performance. No pressure to have it together. Just an hour to breathe, reflect, and get your rhythm back without adding more to your plate.

If you’ve been in “keep going” mode and haven’t checked in with yourself in a while, this is the one.

All events, links, and RSVPs live at join.othersoverself.com.

See you there. 🌸

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