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A Mini Master Class On Nutrition

Have you tried counting calories to no prevail of success? Frustrated with months of consistent calorie calculating only to seemingly plateau? There might be some missing links to consider! Calorie Quality Vs Quantity Not all calories are digested equally.  Foods rich in nutrients, such as vegetables, lean proteins, and whole grains, provide more satiety and health benefits than empty-calorie…

A Mini Master Class On Nutrition

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Reigniting Growth

“Most growth happens as a result of many small steps. The key is to keep taking them.” Resolutions and goals often start with grand ambitions, but the road to success is paved with more than just excitement. The real challenge lies in turning those dreams into reality through consistent action and a clear plan. Setting ambitious goals is inspiring, but without a solid strategy and daily…

Reigniting Growth

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How to Strengthen Your Immunity During Cold & Flu Season

  When cold and flu season hits, it’s important to give your immune system the tools it needs to fight off illness. Here are some scientifically-backed strategies to improve your chances of staying healthy: Sadly we recently had the terrible experience of our infant daughter being sick with a 104 degree fever, and we were out of state nowhere near an appropriate children’s hospital if worst case…

How to Strengthen Your Immunity During Cold & Flu Season

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Wake Up and Conquer: A Guide to Shifting Your Sleep And Exercise Schedule

Ever wished you could be a morning person, but your body just won’t cooperate? Or maybe you need to shift your sleep schedule due to work or family commitments. The good news is, you can! Understanding Your Body Clock: Our internal clocks, or circadian rhythms, regulate everything from sleep-wake cycles to hormone production. Light plays a crucial role in keeping these clocks synchronized. Tips…

Wake Up and Conquer: A Guide to Shifting Your Sleep And Exercise Schedule

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Help Your Gut, Help Your Health (Evidence based)

Science continues to develop vastly in our current environment, this is a beautiful thing but can quickly become confusing and overwhelming. I’ll spare you the scientific details but the gist of this article is to improve the bacteria in your “gut” by limiting or hopefully reducing dysboisis (condition where the gut flora is imbalanced leading to a series of health complications). (1) If you are…

Help Your Gut, Help Your Health (Evidence based)

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Monthly Coaching Subscription

With over a decade of experience training diverse clients in a gym setting and home setting; If you’re looking for coaching that is sustainable to burn fat while improving your aesthetic appearance, here’s your chance to see what you’re capable of achieving! We have also expanded our services to those who also have movement complications, recovering from injuries, have aches and pains that feel…

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Beyond the Clover Patch: Finding Your Path to Success

Imagine this: You’re at a park. You come across a patch of clovers and you get the grand idea you want to find a “lucky” four leaf clover.. You search and search but have no luck finding one… What if I told you there could be a strategy to look in the right areas in order to achieve your goal of finding the four leaf clover. If you were to set out today in search of a four leaf clover to boost…

Beyond the Clover Patch: Finding Your Path to Success

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The Hidden Traps That Keep You From Your Goals

When it comes to achieving your goals in anything, there are multiple factor that need to be considered. In a world seeking instant gratification, these mistakes will grow to become more of an issue. So how do we set your results apart from what you have attempted in the past? Read on to find out….. If you have attempted a weight loss journey or a journey to improve your strength and overcome…

The Hidden Traps That Keep You From Your Goals

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Learning: A Life Long Journey

This blog post condenses the key ideas to inspire readers to develop themselves through lifelong learning. Free Your Mind Challenge limiting beliefs: We can achieve great things by changing our mindset and self-talk. Write down your goals and take action. If you’re unsure what direction to go in, whats one thing today you can do leading towards your goals, do that daily. The Limitless Model:…

Learning: A Life Long Journey

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Break Down Physical Barriers To Your First Half Marathon: 12 Week Plan

After personally completing countless marathons, nine 50 mile ultras, and two 100 mile ultra running races; I’ve set out to start helping and coaching others to successfully overcome physical barriers and their own barriers of self limited beliefs. I’ve attained college degrees, certifications, and taken countless continuing education courses. I pride myself in teaching other professionals as…

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Keeping Calm: Your Guide to Mental Toughness

Life can get messy sometimes. Problems pop up, and it’s easy to feel overwhelmed and blow them way out of proportion. Here are some tips to stay mentally strong when facing challenges: (Paraphrased from: 12 Week Year) Keep Things in Perspective: Mark Twain famously said, “There has been much tragedy in my life; at least half of which actually happened.” Don’t let problems snowball in your mind.…

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Live a Little Longer for the Ones You Love

We’ve all heard it before: “I’d die for you!” It’s a powerful statement, but let’s be honest, most of us wouldn’t change our Netflix binge for a jog, even if it meant living longer for our loved ones. But what if living for others wasn’t about grand gestures? What if it was about small, everyday choices that make a big difference? Here’s the thing: living for the people you love starts with…

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What's In Your Cup?

Your happiness is in your coffee cup: Imagine this: you’re having a great morning, coffee in hand, ready to tackle the day. Suddenly, someone bumps into you, and – disaster! Coffee everywhere. ☕️ It’s easy to blame the world: “Ugh, they ruined my coffee!” But what if there’s another way to see it? Life is the cup, but YOU choose what to fill it with. The Spill Test: Think about what spills out…

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Forget Fear and Embrace the Deadlift: It's More Than Just a Gym Exercise!

We often hear warnings about certain exercises, like the deadlift, being dangerous. But here’s the surprising truth: you probably “deadlift” every day! Think about it – bending to pick up laundry, your kid, the rogue cucumber on the floor, or pulling weeds in the garden. These everyday motions use similar hip-hingeing patterns as a gym deadlift. Even with back pain, injuries, or surgeries…

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Menopause and Weight Gain

Weight Gain and Hot Flushes: Research on Menopause Exercise training is known for seemingly endless physical, emotional, and cognitive health benefits. Interestingly in a 2015 independent study on menopausal women was conducted and the findings were empowering… Menopause is a stage in a woman’s life, marked by physical and psychological changes, including possibly weight gain.  The Physiological…

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The Sticking Point: Plateau Does Not Mean Give Up

Plateaus in fitness progress are common and can occur due to various reasons. Sadly when many people hit a barrier even before they give themselves enough time to acknowledge or appreciate all of the progress they are making; they give up. Before you suggest your current routine is not working and completely pivot back to the habits and routine you’re working to get away from, here are some ways…

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The Struggles Of Starting Over... And Over... And Over...

Do you ever find yourself struggling to stay motivated when it comes to building habits that are exercise and nutrition focused? You’re not alone. Many of us face this challenge, and I’m here to tell you that there is a way to overcome it. Many of us are in the same boat.  It’s easy to fall into a rhythm that does not serve us. Even myself, I continue to fight against myself as I focus on being…

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