Summer fitness doesn’t have to be all or nothing. In this post, I’m sharing how to stay consistent with your health and fitness goals without missing out on the fun. It’s not about restriction, it’s about choosing a few non-negotiables, letting go of perfection, and showing up in ways that feel doable, even during cookouts, travel, and long weekends.

Workplace wellness isn’t about fruit bowls or step challenges with no follow-through. It’s about building a culture that supports employee health in real ways, with coaching, structure, and tools that meet people where they are.

Most systems fail not because people don’t care, but because the plan doesn’t fit their real life. When you give employees the support they need, they feel better, think more clearly, and show up more consistently. That’s not just good for people. It’s good for business.

What if your thoughts aren’t the truth—just habits you’ve never questioned?

In this post, I share how mindset work shifted for me when I stopped trying to control my thoughts and started seeing them for what they are. I share how one of my most common negative thought patterns, the inner critic, shows up in my thinking, and what happens when I stop assigning meaning to every anxious thought. I also talk about tuning in to the quieter voice, the one that leads with curiosity, calm, and creativity.

You don’t have to wait for life to calm down to take care of your health. The people who stay consistent aren’t relying on perfect conditions. They build habits they can lean on when things get hectic. It’s not about finding more time, it’s about using the time you do have, five or ten minutes at a time, to stay connected to movement. That’s what keeps the momentum alive.

Sitting all day doesn’t just affect your posture, it drains your energy and focus. In this post, I share some simple, discreet office-friendly stretches and movement breaks that fit into real-world workdays. Whether you're in a cubicle or working from home, these practical tips can help you feel better and perform better without needing to change clothes or disrupt your schedule.

Explore how GLP-1 medications like Ozempic and Mounjaro work, the role of strength training and nutrition in preserving muscle during weight loss, and insights from board-certified family practice physician Dr. Story in Fort Worth, TX on what to consider when discussing options with your healthcare provider

In this blog post, learn how to leverage your daily habits like a high-yield investment account—even if you’re bad at math like me. Just like compound interest, small consistent actions add up to strength, energy, and health that pays off for years to come.

We love to blame the scale when we don’t like the number, but the truth is, the scale isn’t the problem—it’s how we think about it. In this post, I’m breaking down why focusing on the number keeps you stuck and how shifting your mindset around the scale can change everything about how you measure progress.

Learn how to manage perimenopause and menopause symptoms naturally with proven, sustainable strategies. Take control of your health, reduce belly fat, and feel your best in midlife and beyond.

I didn’t quit caffeine because I’m superhuman. I quit because it stopped working for me. I was tired, wired, and wondering why my sleep was trash. As a perimenopausal woman, my body isn’t bouncing back the way it used to. So I decided to experiment. What happened when I stopped relying on caffeine to function? Spoiler alert: the withdrawal was real, but so were the benefits. Now, I use it intentionally—for performance, not survival.

Discover the 5 stages of fitness progression—from building the habit to optimizing your routine. Learn how to stay consistent, make progress at your own pace, and create a sustainable fitness lifestyle without the pressure of perfection.

If you've ever wondered whether you're addicted to sugar, this blog post is for you. The good news? You have more control than you might think. With a few mindset shifts and intentional habits, you can train your brain to enjoy sugar without feeling controlled by it—finding balance without deprivation for a healthier, more sustainable approach.

Fitness advice is everywhere—do less cardio, lift heavier, eat clean, count macros, fast, don’t fast. It’s no wonder people feel stuck before they even start. In this blog post we explore that there’s no single “right” way, only the way that works for you. The key is cutting through the noise, focusing on fundamentals, and filtering advice through the lens of your goals, lifestyle, and what you can actually stick with.

Think results take months? Think again. You can get stronger in a week, shift your mindset in a day, and start seeing progress long before the scale budges. The key? Redefining what success looks like. If you’re tired of chasing quick fixes, it’s time to focus on the wins that actually matter—starting today.

In this post, I share how shifting my focus has helped me maintain long-term fitness, why periodizing training leads to better results, and why letting go of the pressure to do everything can actually make you stronger. Plus, with spring in the air, I know the miles will be there when I’m ready.

An online joke about Severance sparked an interesting question: Can I get severed, but for the gym? If you could separate your fitness life from the rest of your existence, would you? Would you choose to be the gym Innie, fully immersed in the sweat and effort but with no memory of why you’re doing it? Or the Outie, who never experiences the grind but wakes up stronger, leaner, and more muscular—reaping the rewards without recalling the work? At first glance, being the Outie seems like the better deal, but is it really? The harder part of fitness often isn’t just the workouts—it’s the other 23 hours of the day: nutrition, recovery, sleep, and stress management. This post explores why true success comes from reintegration—learning to embrace both the process and the results, rather than trying to separate them.

Strength training isn’t just about looking good—it’s about building a stronger, more capable life. Beyond aesthetics, it enhances balance, resilience, and independence, helping you move with confidence and recover more easily from life’s physical challenges. From lifting everyday objects with ease to preventing injuries and staying active for years to come, strength training offers benefits that go far beyond the mirror. No matter when you start, the strength you build today will support you for a lifetime.

Running is more than just putting one foot in front of the other. You need a well-rounded approach that goes beyond the miles to perform at your best, avoid injury, and enjoy the process. That's where my newly established S-T-R-O-N-G framework comes in. I created a system to help runners of all levels build strength, resilience, and consistency. Here, I'll break it down with concrete examples you can apply—and why even experienced runners sometimes need outside guidance and support.

S is for Strength Training
T is for Targeted Recovery
R is for Running Smart
O is for Optimized Nutrition
N is for New Mindset
G is for Growth Focused Plans

Are outdated fitness beliefs slowing you down? From extreme exercise to restrictive diets, it’s time to separate fact from fiction and unlock your best results yet. Don’t let these common myths hold you back any longer!

In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.

Do you feel too busy or stressed to focus on your health? Think again! In this post, I share practical, no-nonsense tips to improve your wellness—even during busy workdays. From movement snacks and hydration to stress management and tiny habits that lead to lasting change, discover how prioritizing your health can boost your energy, productivity, and overall well-being. Plus, learn how to bring these ideas to your workplace for a healthier, happier team!

Learn to avoid the comparison trap and to celebrate the P in PR by celebrating the small wins along your journey.

There are three steps to set up your environment for dieting success. 1. Clean out your pantry and fridge so the foods that are close at hand support your goals. 2. Go grocery shopping and buy the types of foods that help you achieve your nutrition plans. 3. Meal prep so that you have healthy foods convenient and available for when you are tired, late, stressed, and frazzled. Explore these blog posts for more tips for success.

You don’t have to overhaul your diet to see results and improvements in running performance. Instead, develop these habits to simplify your nutrition and diet strategy. 1. Eat minimally-processed foods. This alone will correct most issues with diets. 2. Eat adequate protein to support your goals. 3. Drink enough water. Simple enough to execute right away.

Try this 30-minute speed-building ladder interval treadmill workout to increase your speed to train to run faster.

If you started running to lose weight, and it worked at first, but your results have stalled, this blog post can help you understand the reason why, and what to do about it to continue to see new weight loss results.

Runners who strength train are stronger, faster, and have a reduced chance of injury. The five reasons runners need to strength train are to run faster, to run longer, to reduce injury risk, lose fat, and increase confidence. Learn more about runner-specific strength to improve performance

Nutrition can be so confusing. One expert says to include fruit in your diet, and another says to eliminate it. If you are looking for a list of foods to avoid to stay healthy, the internet is full of them, but we should be listening to our bodies when deciding what makes us look, feel, and perform our best. Here is a list of foods you don’t have to avoid (if you don’t want to) to stay healthy. Learn to tune into your body’s feedback to determine which foods are best for you.

If you are a runner with big resolutions for the new year, I pulled together 10 blog posts that can help you reach your goals. Whether you want to run a faster 5K, your first 5K, or half marathon, get up earlier to work out, start strength training, or lose fat, I’ve got you covered! If you need more individualized run coaching, I am opening up a few more online spots.

Forget about cleanses and detoxes in the new year and instead make a sustainable resolution to build healthy habits over the next 31 days with this new year's challenge. No extreme behaviors required for successful completion.