About

My journey to wellness began in high school when I became fascinated with biology and the intricacies of the human body. In 10th grade, my special needs brother was born, and I found myself performing medical procedures at his bedside. It was then that I decided to become a reconstructive surgeon. I pursued pre-med in college and took my first job as an office clerk in a dermatologic surgeon's office, eager to immerse myself in the field I was so passionate about.

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However, as I observed the dynamics in the office, I became increasingly drawn to nursing. I noticed that it was the nurses who had the most meaningful interactions with patients—something I deeply valued. Reflecting on how the nurses and therapists had impacted my brother's life, I realized that my true calling was in nursing, not medicine. Nursing, with its holistic approach, appealed to me far more than the symptom-specific focus of traditional medicine. So, I changed my path and set out to become a nurse, with the intention of one day becoming a nurse practitioner.

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Life, however, had different plans. As I started my family, my second child was born with severe medical complications, leading me to take time off from work to care for him. This shift brought me from hospital care into home health, where I began to see patients in their own environments. It was a profound experience to witness health in its entirety, and it opened my eyes to the importance of community health. For the first time, I was working with well people, focusing on education and empowerment to prevent illness rather than treating it.

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During this period, I faced my own health challenges, including IBS and other symptoms linked to severe sleep deprivation from juggling night and day shifts while caring for my young children. I embarked on a journey of self-healing, exploring various programs and methods. But I found myself stuck in a cycle—starting something new, falling off, feeling guilt and shame, and then trying again with something different. It was frustrating and unproductive, and I realized that I needed a different approach.

I began to reflect on my thought patterns and identified a process I called IMDD: Inspiration, Motivation, Determination, and Discipline—the last of which was crucial for success. I understood that I needed a system, not just willpower. I delved into the world of habits, particularly the teachings of Leo Babauta, and became fascinated by the transformative power of small, consistent changes.

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Around the same time, I started practicing yoga and eventually pursued a yoga teacher certification. During a mindfulness retreat, I shared my insights on habits and how building a healthy lifestyle required adopting new habits one at a time. This experience solidified my commitment to a habit-based approach, and for the next three years, I focused on integrating one new habit each month using a system my yoga instructor and I developed called the 'A.Bud' (Accountability Buddy) system. Together, we supported each other in maintaining and developing new habits, which truly transformed my life. The A.Bud system was instrumental in keeping me committed to my goals, further reinforcing the importance of community and accountability in the habit-building process. It became a cornerstone of my personal growth, illustrating the power of consistent, mindful practice over time.

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Yet, despite these changes, my health issues persisted. I realized that I needed to go deeper—not just adopting new habits, but uncovering the root causes of my challenges. It became clear that true healing required more than layering on new behaviors; it meant understanding where these habits originated, addressing the underlying issues, and rebuilding a solid foundation for health to reemerge. This deeper exploration led me to consider the Jewish approach to health. I discovered that, as Jews, we have daily customs that foster mindfulness—practices that wellness experts were advocating for. It dawned on me that these practices had been part of my heritage all along, waiting to be fully embraced and integrated.

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Slowing down, I began to piece together what I now call the Kavana lifestyle framework. I recognized that all wellness advice—whether from books, gurus, or podcasts—shared common principles, just presented in different ways. The Kavana lifestyle framework, rooted in Jewish traditions and mindful living, emerged from this realization. It centers around three key pillars: Prime, Plan, and Practice, along with the S.E.E.D.S. habits, which together form a holistic approach to living with intention and purpose.

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Prime: This is the foundational stage, where we prepare the mind and body for change. It’s about cultivating mindfulness, setting intentions, and building a strong internal foundation. In the Prime stage, we focus on practices like meditation, gratitude, and self-awareness. These are crucial for creating the mental and emotional readiness needed to make lasting changes. It’s about getting clear on your 'why'—why you want to make these changes and what drives you from within.

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Plan: Once the foundation is set, the next step is to create a clear, actionable strategy for achieving your wellness goals. The Plan stage is about mapping out your vision, setting realistic goals, and developing a step-by-step approach to bring those goals to life. This involves time management, prioritization, and creating a support system that will help you stay on track. It’s about taking the clarity you gained in the Prime stage and translating it into a practical roadmap for success.

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Practice: The final pillar is where the rubber meets the road. Practice is about taking consistent, deliberate action. It’s where you implement the habits and strategies that you’ve planned, refining and adjusting them as needed. The Practice stage emphasizes the importance of persistence, discipline, and self-compassion as you integrate these new habits into your daily life. This is where the transformation happens—through steady, ongoing effort.

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Central to this framework are the S.E.E.D.S. habits—key lifestyle practices that form the foundation of a healthy, balanced life:

• S: Sleep – Prioritizing restorative sleep to support overall health and well-being.

• E: Exercise – Incorporating regular physical activity to strengthen the body and mind.

• E: Eat – Focusing on nourishing the body with wholesome, balanced nutrition.

• D: Drink – Ensuring proper hydration to keep the body functioning optimally.

• S: Stress Management – Developing techniques to manage and reduce stress, enhancing mental and emotional resilience.

 

At the heart of the Kavana lifestyle is the concept of Kavana, which in Hebrew means 'intention.' Living with Kavana is about bringing mindfulness and purpose into every aspect of life. It’s recognizing that our daily actions, no matter how small, can be aligned with our higher purpose. In Jewish tradition, Kavana is often associated with prayer, but it extends far beyond that—it’s about living each moment with awareness, presence, and intentionality. The Kavana lifestyle framework is designed to help individuals connect with their innermost selves, live on purpose, and cultivate a life of meaning, balance, and well-being.

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As a registered nurse and board-certified nurse coach specializing in mindset and behavior change, I bring this holistic approach to each of my clients. My extensive experience in healthcare, combined with my deep understanding of the Kavana lifestyle framework, allows me to guide you through a personalized journey of transformation. Whether you’re looking to overcome specific health challenges or simply want to live with more intention and purpose, I’m here to support you every step of the way. Together, we’ll explore the root causes of your struggles, develop a clear plan, and implement sustainable habits that align with your goals. By integrating the principles of Prime, Plan, and Practice, along with the essential S.E.E.D.S. habits, I can help you achieve lasting wellness, not just in body, but in mind and spirit as well. My mission is to empower you to live with Kavana—intentionally, purposefully, and with a deep sense of fulfillment.