Summer’s here! With it comes a mix of catching rays, smelling the roses… and a whole lot of schedule disruption.

Good news! You don’t need a perfect plan to stay consistent.

Training solo often means no coach to guide your effort in the moment—so athlete intuition is key, and it’s a key part of my coaching process to create resilient, independent athletes.

Knowing when to push and when to ease up prevents both undertraining and overtraining, both of which stall progress.

A love note to my gals and gender-diverse-socialized-as-women pals: taking care of yourself isn’t indulgent; it’s essential. Whether it’s a workout, a meal that fuels you, or simply asking for help, you deserve to take up space in your own life.

Cold weather doesn’t have to mean stopping your gains! But it will mean adjusting your warm ups to get the most out of your sessions safely and efficiently.

Mint + chocolate + protein = refreshing gains!

Coping with food is natural and normal, but it can become problematic when we look to food to soothe emotions and problems that food cannot fix. It can help temporarily, and that's good- that's needed too- but it's important to have multiple tools in the toolbox for being able to regulate mood and emotion in addition to eating comfort food.

In some cases, unchecked stress and burnout can lead to serious physical symptoms like forgetting how to poop!

I think it's important to understand what hydration (and dehydration) does to our bodies and how we can start becoming more aware of our own hydration needs. This is going to be a simplified version for the sake of not putting you to sleep at the screen.

In the season of sweaters, stews, and spooky movies it can be tempting to press snooze on your habits. There are a few ways you can adjust your dials to make sure you’re making the best of your health and enjoying this time of year.

I'm not a fan of absolutes and "should"s. The world is often far more nuanced and grey than we give it credit for, but this.... this is an exception. If you take pre workout, you need to know about this trend and why to avoid it.

That's the beauty of habit-based health though- there's room for all of it, and I mean all of it.

Worry: I can't control myself around Halloween candy! But it's one of my favorite times of the year, and some of this candy is only out now.

Let’s go through some possible solutions…

I have a few clients hitting the open road (and skies) and we've been prepping and planning for how to maintain nutrition habits on vacation without restriction or guilt or stress, and with lots of fun and joy and eating delicious food.

Use these tips for your next trip!

Have you ever wondered why it's so hard to take action toward building new habits or shedding old ones, even if you know it's what you want?

The answer is multi-faceted, but here’s some science I betcha didn’t know!

Feeling un-enthused at your progress with circuit training? I'm gonna go over some key reasons that might be happening so you can get back on the Gainz Train.

Let's talk about some differences that get lumped together because confusing the two may be the reason you're in Stucksville.

I mean your poop, of course!

I know- poop talk? But yes, poop talk.

Our digestion- and therefore our poop- is a powerful indicator of our health.

Why? One word:

Curiosity.

I wanted to see what would happen. There’s so much conflicting information on what's right- is Intermittent Fasting the best diet? Is it Veganism? Paleo? Any quick Googling will get you at least 10 articles arguing both for and against whichever one…