Mindset Minefields: Breaking Free from Negative Thinking
One of the biggest lessons I’ve learned in decades of coaching is that the toughest obstacles aren’t always physical. They’re mental. Time and again, I’ve seen people held back not by their bodies, but by the stories they tell themselves. The most common traps sound something like this: “I can’t start until I’m in better […]
Movement of the Week // The Inverted Bar Row
The Inverted Bar Row: The Secret to a Balanced Trunk + Upper Body When it comes to trunk + upper body training, what if I told you that one of the most underrated yet most powerful movements for building a strong, balanced, healthy trunk + upper body is a pulling movement? It’s a movement that […]
Movement Is Medicine: How Daily Activity Heals the Body
Movement has always been more than exercise to me. It is my therapy, my release, and the way I reconnect with myself when life feels overwhelming. That is why I describe it as medicine. When I say “movement is medicine,” I mean that consistent, intentional activity has the power to heal your body and your […]
Movement of the Week // The Rear Foot Elevated Split Squat
The Secret to Unlocking Lower Body Strength and Stability For most, leg day brings to mind traditional movements like squats or lunges. BUT what if I told you there’s one super effective, yet underestimated, movement that has the ability to take your lower body training to the next level? An exercise that not only strengthens […]
The SHIFTS Framework for Lifelong Fitness
When I think back to my earliest memories of movement, I remember the joy of doing my first push ups and headstands at age five with my dad cheering me on. Those early moments planted the seed that fitness wasn’t about punishment, but about pride, energy, and strength. Years later, after decades of coaching and […]
3 Simple Steps to Revamp Your Style and Elevate Your Life
When life feels heavy, it’s easy to let self care slide. I get it. But here’s the truth: small, consistent changes in how you care for yourself can create massive shifts, not just in how you look, but in how you feel every day. Here are three simple steps to help you look, feel, and […]
Movement of the Week // The GHD Hip Extension
Let’s talk about a movement that doesn’t get enough love, but can totally change the game for you, the GHD Hip Extension. You’re showing up, training consistently, paying attention to your form, but maybe your glutes, hamstrings, and low back still aren’t where you want them to be. Ever feel like something’s missing in your […]
Into the Deep: Conquering Fear for a Greater Cause
This weekend I had the honor of joining the SOF Open Water Swim + Tribute Workout for the second year in a row. Together, with your amazing support, we raised $1,500 and sold nearly 100 paperback books (+ many more on Kindle!), with all proceeds going to The Honor Foundation to support our Special Operations […]
Beyond Passion: My Lifelong Journey in Fitness and Empowerment
Welcome to a world where passion transforms into a lifelong mission, and where dreams of fitness and well-being become achievable realities! So, if you are a woman or mom desiring to achieve your dream fitness results, BUT… you find yourself in need of some extra support… this post is for you! In this post, We’ll uncover my ongoing […]
Movement of the Week // Dumbbell Rolling Tricep Extensions
Are you finding it tough to choose an upper body movement that not only builds muscle, but also develops upper body stability while increasing range of motion and mobility? If you’re looking to add a powerfully effective movement to your training sessions that hits multiple muscle groups, you’ve come to the right place! The Dumbbell […]