🦗 I caught myself saying the same thing in a few sessions this week: “Slooow down, grasshopper.”🦗 It's a reminder that sometimes we rush to find a solution without first figuring out what the problem is. 👉🏽👉🏽https://buff.ly/KWWV6Fk

✍🏽That fresh-start energy feels great... until life gets in the way. Then we tell ourselves we’ve failed, when really, we’re just learning how to keep showing up. Read here about tending the embers when the fire fades. 🌱 👉🏽 Link: buff.ly/1UQp1Bc #habits #perfectionism #MindsetShift #mentalhealth

✍🏽Change doesn’t come from perfection—it comes from consistency. Every hiccup is actually part of the process. The goal isn’t to avoid the mess; it’s to grow through it. 🌱 Check it out: "The Secret Power of Hiccups" and let me know what you think! 👉🏽👉🏽https://buff.ly/G69ytxO

✍🏽 I used to think one slice of carrot cake or a missed workout meant I had failed. That all-or-nothing mindset kept me stuck for years—and it’s something I still hear from my clients in sessions. Check out my newest article, 'What else can I do?' (cue the Encanto song) 🌱 🌱 buff.ly/nsaNEwz

✍🏽 Have you ever promised yourself you’d “start again on Monday”? Yup, me too. For years, Monday was my personal reset button… and my personal trap. I wrote about this cycle of perfectionism, and why tiny, two-minute habits can break it. 👉🏽 Read here: buff.ly/gAMZwoB #habits #perfectionism #fear

✍🏽“Okay, then what?” That’s the question I hear most often—right after someone finally slows down enough to feel something real. We all want instant results, clarity, and control. However, our feelings don’t work that way. 👉🏽New post: buff.ly/I1Zo5In #control #mentalhealth #healingjourney #habits

✍🏽Real change doesn't start with perfection—it starts with naming the truth. Habits are the compound interest of self‑improvement. Tiny, aligned steps—one at a time—don't need to be flashy. They just need to be. This is where radical acceptance comes in. 👉🏽 Read here: buff.ly/tpTNhoq

🏃🏽‍♀️Perfectionism is a sprinter—it burns out fast. Consistency is a marathoner—it gets you across the finish line. How do you want to run your race? 🚩 👉🏽Check out my article on Perfectionism: buff.ly/x6LZOFH #perfectionism #Mindset #mentalhealth #wellness #control #innercritic #health #fear

✍🏽Your Inner Toddler doesn’t need to be silenced. They need to feel safe and soothed. You’re learning how to lead with compassion, even in the chaos. 👉🏽👉🏽Read here: buff.ly/vQd1oKE #MindsetShift #mentalhealth #wellness #therapy #health #mindset #selfimprovement #personaldevelopment #traumainformed

📖Do you ever wonder why restriction triggers rebellion, even when we WANT to change? I’ve been thinking a lot about that wild little voice inside that stomps her feet and yells, ‘YOU CAN’T MAKE ME.’ Ugh, that's the Inner Toddler. 👉🏽👉🏽 Read here: buff.ly/32DhGCJ #Mindset #mentalhealth #wellness

✍🏽Maybe you're not that person—yet. If you’ve ever said, “That’s just not me” when trying something new, you’re not lazy—you’re human. This article is a gentle invitation to shift your perspective, soften the fear, and anchor yourself in the messy middle. 👉🏽👉🏽https://buff.ly/QrT9SXY

📚Fear isn’t the flex it thinks it is. I used to believe more control would save me—more rules, more discipline, more grit. It turns out, what I needed was slower. I call them Scuba Skills—the quiet tools I use to breathe through fear instead of fighting it. 👉🏽👉🏽https://buff.ly/wTEobr6

✍🏽Started healing my body. I got tired of the extremes. I looked for a space that held nuance, softness, and sustainable change. Couldn’t find it—so I created it. It’s called 'The Messy Middle.' Come sit with us if you’re done pretending progress has to be perfect. buff.ly/2o5J8BV

✍🏽Have you ever tried to argue with that inner voice telling you to restrict, obsess, or chase perfection—and still lost the battle? Me too. However, what if that voice isn’t just mean—it’s misinformed? Read here: buff.ly/QOmLWHq

❓Have you ever felt like you were drowning… WHILE holding the life raft? Same here. I knew what to do to feel better in my body. And still... I couldn’t do it. At least, not consistently. Turns out, “knowing better” isn’t the problem. It’s what’s lurking underneath. 📚Read here: buff.ly/7UKtlqr

📚“If someone changes their habits and your first thought is, ‘What does that say about me?’ Well… I’ve got news for you: it’s probably not about you.” Check out my article: Why autonomy in health spaces gets misunderstood—and how gatekeeping can create more fear, not safety. buff.ly/SKLeb64

🤔Do you ever feel like letting go of control means everything will fall apart? What if that voice in your head pushing for “discipline” isn’t strength? What if it’s fear, in disguise? 👉🏽👉🏽Read here buff.ly/gqqEtaL Read it and tell me: What does your Dark Passenger sound like when they freak out? 📣

🎉🎈I mean, technically June 18th is my birthday, however, why stop there? You get a birthday 🎂, you get a birthday 🎈, and YOU get a birthday 🥳.... wish to me. 😜🤣🤣 #happybirthdaytome #48yearsyoung #junebirthdays #geminiseason #therapistsofinstagram

🎉🎈I mean, technically June 18th is my birthday, however, why stop there? You get a birthday 🎂, you get a birthday 🎈, and YOU get a birthday 🥳.... wish to me. 😜🤣🤣 #happybirthdaytome #48yearsyoung #junebirthdays #geminiseason #therapistsofinstagram

🎙️Do you reach for food when you’re overwhelmed… and then beat yourself up about it? I’ve done it. However, here’s the thing: emotional eating isn’t a failure—it’s a message. It’s one tool in our toolbox. Check out my Substack article! buff.ly/yRroTLg

💭 So… what if there’s no wagon? For years, I believed I needed to be more disciplined. Every time I “messed up,” I blamed myself, tightened the rules, and promised I’d start over on Monday. Sound familiar? This article is about the perfection spiral—and what helped me get out of it. buff.ly/TehJdnt

💪🏾 Yeah, I'm flexin' in my nephews' bathroom! 🤣 I have had a love/hate relationship with my arms, they have been teased for looking "too manly" at times.🙄 However, at 47, I have learned to love them after years of boxing 🥊 and lifting 🏋🏾‍♀️, and now I choose to love them! #therapy #bothandmindset

📆 “Starting over on Monday” isn’t motivation. It’s a cycle. And you don’t need more willpower, you need a new framework. In this Substack article, I’m breaking down: 🔥 Why your Inner Toddler wants what you restrict 🔥 Why there’s NO WAGON to fall off of [https://buff.ly/cdbD13w ]

🔎 Did you know that anxiety actually decreases appetite, not increases it? In a true stress response, your body shifts into survival mode. That’s why people in high-anxiety moments often feel nauseous, not hungry. 💡 Want to dig deeper? Check out my latest Substack article: 📍https://buff.ly/Lzo5MLH

🏳️‍⚧️ To my beautiful trans family, we celebrate you everyday and especially today. Keep being exactly who you are because we need you and love you. 🫶🏾🏳️‍⚧️ #transdayofvisibility #pflag #hrc #queer #ilovemyqueerfamily #loveislove

📢 I’ve wanted to write this article for a while—partly because I’m passionate about it, and partly because I’ve been hesitant to speak up about it. If you’ve ever dismissed Intuitive Eating, or don't like the way it’s portrayed online, this might give you a different perspective. (link in bio)

☘️ I love my role with Asheville Drag Brunch (@ashevilledrag.bsky.social) as their social media maven! 📸 It brings me so much joy! From our St. Patty's Day Brunch at Ella Asheville to benefit Tzedek Social Justice Fund! ☘️

I love these tips! 😍

Check out The Both/And Mindset 🌸 amparopennytherapy.substack.com?r=487mnk&utm...

📺If only life came with a laugh track like Will & Grace — maybe we’d stop being so hard on ourselves. Mistakes wouldn’t feel so dramatic, because a snarky best friend would drop a one-liner, and we’d move on. 💡 What if we gave ourselves more grace to embrace the messy moments of growth?

🎉 Check out my first article on Substack, friends! Stuck Between Diet Culture and Anti-Diet Culture substack.com/inbox/post/1... #dietculture #mindset #bothandmindset

📣 Why Is Awareness Important? 🙋🏽‍♀️ 'The Time is Now' to know the facts about eating disorders. Join NEDA this week to bust harmful myths and reduce the stigma. 🔔Together, we can make a difference. Learn more -www.nationaleatingdisorders.org/edaw. #neda

📣 What are some facts about eating disorders? 🤔 'The Time is Now' to know the truth about eating disorders. Join NEDA this week to reduce the stigma and help connect folks to resources they need. 🔔Together, we can make a difference. Learn more - https://www.nationaleatingdisorders.org/edaw #NEDA

⚠️What are some warning signs that may be missed early on?⚠️ 🔔 'The Time is Now' to recognize signs of an eating disorder. Join NEDA this week to share this critical information; together, we can make a difference. Learn more https://www.nationaleatingdisorders.org/edaw #neda

📣 Thank you, Brainz Magazine! Many people don't pay attention to what happens when an intense emotion arises. Learning to slow down and observe our reactions (heart racing, sweating, etc.) can help us to "catch" our emotions before the intensity becomes too extreme. 🤔 #mindsetshift #brainzmagazine

📣Eating disorders thrive in silence. By raising awareness, we help connect people to important resources and a community that supports recovery. Join NEDA to share the message that everyone deserves the help and support they need. https://www.nationaleatingdisorders.org/edaw

📣Eating Disorders Awareness Week is Feb. 24 - Mar. 2nd. This year's theme is "The Time is Now" to raise awareness about eating disorders. Join NEDA this week to bring recognition to this critical issue and connect those in need with resources. https://www.nationaleatingdisorders.org/ .

🌸For so long, I felt trapped in black-and-white thinking around food and exercise. Either I was "doing it right," or I had completely failed. And I’ve seen so many of my clients struggle with the exact same thing. Let me know your thoughts: https://buff.ly/4hVgfd9 #brainzmagazine ##feelgoodfriday

🌿 Feeling anxious or overwhelmed? Try the 5-4-3-2-1 Grounding Technique. 🌿 When your mind is racing, this classic exercise helps bring you back to the present moment. You can feel overwhelmed AND still find ways to support yourself.🌊 #CopingSkills #AnxietyTips #Mindfulness #MentalHealthTools

💕❤️ Divine is in the air! ❤️💕

🚨 Thanks to Brainz Magazine for including my information on an expert panel - let me know what you think! https://www.brainzmagazine.com/post/how-to-stay-motivated-during-a-weight-loss-journey #bothandmindset #MindsetShift #MindsetMonday #Mindfuleating

✊🏾🖤 Thank you to Maya Angelou for her words of wisdom in a difficult time. #blackhistorymonth #mayaangelou #mindingmyblackownedbusiness #blackgirlmagic #therapist #wordsofwisdom

💡A quote from my girl, Brene' Brown! 📣 You can feel afraid AND still be brave. You can struggle with uncertainty AND still show up fully. Being open about your experiences isn’t weakness—it’s resilience in action. 💙 #feelgoodfriday #therapist #intuitiveeating #mindfuleating #balancedeating

📣Thank you to Brainz Magazine for posting another one of my favorite quotes! www.instagram.com/p/DFrEH2JTEf... #brainzmagazine #therapy #atomichabits #healthhabits #mindfuleating

🦋 Feeling overwhelmed? Try the Butterfly Hug! 🦋 This simple, self-soothing technique helps calm your nervous system using bilateral stimulation and brings a sense of safety. #butterflyhug #CopingSkills #AnxietyTips #Mindfulness #MentalHealthTools #therapy #mindsetshifts #wellnesswednesday

💡Our thoughts shape our reality: ❌ 'I'm not good enough.' ❌ 'I'll never change.' ❌ 'I can't love myself if I want to change myself.' Let’s flip the script with "AND Thinking!" What’s one kind thing you can say to yourself today? 💬 #MindsetShift #thepowerofand #MindsetMonday #bothandthinking

✊🏾 Black History Month 🖤 #blackhistorymonth #blacktherapist #blackgirlmagic

😤 Your breath is always there for you—it’s both automatic AND something you can control. Breathwork isn’t about fixing or forcing—it’s about supporting yourself with presence and compassion. 🌬️ 💭 What’s your favorite breathing technique? #feelgoodfriday #mindfuleating #balancedliving

💡Feeling Overwhelmed? Quiet your mind and tune in with a body scan. Try this skill regularly when you're not stressed to build repetition and 'muscle memory' - then you'll be ready when you need to de-stress. Let me know what you think! 💭 #CopingSkills #AnxietyTips #Mindfulness #MentalHealthTools

💡As we finish the 1st month of the New Year, how often have you said, 'I have to...'? What if we reframe that to 'I get to...'? ⚖️This simple (NOT easy) shift turns obligations into opportunities. What’s one thing you GET to do today? 💬 #MindsetShift #thepowerofand #MindsetMonday #Mindfuleating