PHSIQ Health & Fitness (2026)

03/12/2021

When life doesn't go the way you want it to, what goes through your head?

Do you beat yourself up?

Do you feel like you're not good enough, not smart enough, not successful enough?

Do you feel like you just aren't cut out for it?

Do you feel like you'll never be able to do it?

Yes?

First of all, that's ok, and honestly a lot of people think like this.

But what I want you to take away from this post, is that that doesn't have to be the case.

You can change that!

It doesn't feel good to think those things.

And it's very challenging to actually do what you want to do and improve and get better when you're feeling like that.

So let's work on changing it.

That mindset or way of thinking is called a FIXED mindset. Meaning you feel things just are the way they are and you can't do anything about it. That everything happens to you and nothing is in your control.

And unfortunately, that mindset is going to hurt you in the long run.

You aren't going to be able to reach your goals and you're probably going to feel sh*tty way more often than you need to.

So let's switch you into a GROWTH mindset 🌱

I'm a growth mindset, you know that you can work on something and get better at it!

You know that just because you can't do something now, is no reason to not try to learn!

You know that all it takes is a little effort (people aren't just born good at things)

And if other people can do it by just putting in a little time and effort, so can you!

Start paying attention to your thoughts.

If you ever catch yourself thinking fixed mindset thoughts, question it.

Ask yourself, what can I do to make this situation better?

What can I do to get better at this?

How can I learn from this experience?

And watch yourself become the person you desire to be ✨

All it takes is a little mindset shift 😉

12/10/2021

Today is the very first day of the Kickstart Your Health Series!!

I am so freaking excited for this series. It is packed with so much information and I know you're going to get so much out of it 🧡

If you haven't signed up for the series yet, be sure to follow the link in my bio

In today's episode, we're going over the importance of listening to your body and how to start getting in tune with what your body truly needs.

We'll be going over listening to your hunger signals, how to know when you're actually full, and how to keep cravings and binging at bay.

You can listen in live at noon today on Speaker and YouTube or catch the replay wherever you listen to podcasts 🥰

Can't wait to see you in there! And remember to check your email if you joined the series for the recap and quick guide!

Let me know in the comments where you'll be watching and what you're looking forward to learning about 👇🏻

09/03/2021

To all the strong women in my life who have supported me no matter what, I love and appreciate every single one of you ❤️

The biggest reason that I'm a coach is to help change the way women view themselves in this world.

Growing up, I was always a bit different than other girls. I was always very proud of who I was and never felt ashamed to be 100% myself. I embraced my weirdness 🤪

I never felt like I needed to change myself to fit in or to be a certain way. I LOVED breaking stereotypes. I LOVED being good at math and science. I LOVED being strong and arm wrestling the boys 😅 I loved been girly AND not confirming to what society said that meant.

I'm very fortunate that as a teen, I was very confident in my body and my looks. Honestly, I'm not really sure how that happened. I'm going to give my mom most of the credit. She never picked apart her body in front of me and always told me how amazing and smart I was. So maybe part of it stemmed from that.

It absolutely broke my heart that none of my friends thought this way. They all thought they weren't pretty enough, that they were fat, that they had to do all these things to be beautiful or to win the attention of boys or to be good enough. And I just didn't get it. They were all beautiful and healthy. I didn't understand why they couldn't see that.

And as I've gotten older, I've realized that this is how every single woman I've met thinks. There are very few women who grew up with confidence in themselves and their bodies. This absolutely BROKE MY HEART. NO woman should have to grow up believing this about themselves.

So I made it my mission to help women see their true potential and true beauty. To start to focus on getting strong, not skinny. To stop dieting and start fueling their bodies. To be proud of what they've accomplished and who they are as a person. To see that they truly are beautiful and perfect and worthy JUST the way they are ❤️

And even if I can help just one woman change just one of these thoughts, maybe, just maybe, we can start a wave. Maybe, as women, we can start to change how our girls see themselves. It may take time, but it is oh so worth it.

05/03/2021

What I'm leaving behind in 2020 👋🏻

The sun is finally shining past 5pm and I am so ready to start feeling good again ☀️

And in order to do that, I'm going to have to let go of a few things that have been holding me back 👈🏻

To name a few...

🙅🏼‍♀️ 𝘄𝗲𝗶𝗴𝗵𝗶𝗻𝗴 𝗺𝘆𝘀𝗲𝗹𝗳 𝗱𝗮𝗶𝗹𝘆

🙈 𝘩𝘪𝘥𝘪𝘯𝘨 𝘮𝘺 𝘣𝘰𝘥𝘺 𝘪𝘯 𝘣𝘪𝘨, 𝘣𝘢𝘨𝘨𝘺 𝘤𝘭𝘰𝘵𝘩𝘦𝘴

🏠 𝕤𝕥𝕒𝕪𝕚𝕟𝕘 𝕚𝕟𝕤𝕚𝕕𝕖 𝕒𝕝𝕝 𝕕𝕒𝕪

👀 𝙩𝙧𝙮𝙞𝙣𝙜 𝙩𝙤 𝙙𝙤 𝙬𝙝𝙖𝙩 𝙄 𝙨𝙚𝙚 𝙤𝙩𝙝𝙚𝙧𝙨 𝙙𝙤𝙞𝙣𝙜, 𝙤𝙧 𝙬𝙝𝙖𝙩 𝙄 𝙩𝙝𝙞𝙣𝙠 𝙄 "𝙨𝙝𝙤𝙪𝙡𝙙" 𝙙𝙤

💁🏼‍♀️ ɢᴇᴛᴛɪɴɢ ᴜᴘꜱᴇᴛ ᴏᴠᴇʀ ᴡʜᴀᴛ ᴄᴏᴜʟᴅ ʜᴀᴠᴇ ʜᴀᴘᴘᴇɴᴇᴅ ʙᴜᴛ ᴅɪᴅɴ'ᴛ

🧐 𝓬𝓸𝓶𝓹𝓪𝓻𝓲𝓷𝓰 𝓶𝔂𝓼𝓮𝓵𝓯 𝓽𝓸 𝓸𝓽𝓱𝓮𝓻𝓼

🍴 ᵢₙcₒₙₛᵢₛₜₑₙₜ ₑₐₜᵢₙg ₕₐbᵢₜₛ

🏋🏼‍♀️ 𝗼𝗻𝗹𝘆 𝘄𝗼𝗿𝗸𝗶𝗻𝗴 𝗼𝘂𝘁 𝘄𝗵𝗲𝗻 𝗜 "𝗳𝗲𝗲𝗹" 𝗹𝗶𝗸𝗲 𝗶𝘁

🙍🏼‍♀️ ░s░p░e░n░d░i░n░g░ ░m░o░s░t░ ░o░f░ ░m░y░ ░t░i░m░e░ ░a░l░o░n░e░

💭 ᵏᵉᵉᵖⁱⁿᵍ ᵐʸ ᵗʰᵒᵘᵍʰᵗˢ ʰⁱᵈᵈᵉⁿ ᵃʷᵃʸ ⁱⁿˢⁱᵈᵉ

🙅🏼‍♀️ 𝖋𝖔𝖑𝖑𝖔𝖜𝖎𝖓𝖌 𝖆𝖈𝖈𝖔𝖚𝖓𝖙𝖘 𝖙𝖍𝖆𝖙 𝕴 𝖈𝖔𝖒𝖕𝖆𝖗𝖊 𝖒𝖞𝖘𝖊𝖑𝖋 𝖙𝖔

🙉 🆅🅸🅲🆃🅸🅼 🅼🅴🅽🆃🅰🅻🅸🆃🆈

💁🏼‍♀️ ₚᵣₒcᵣₐₛₜᵢₙₐₜᵢₙg

🌪️ 𝘭𝘦𝘵𝘵𝘪𝘯𝘨 𝘭𝘪𝘧𝘦 𝘩𝘢𝘱𝘱𝘦𝘯 𝘵𝘰 𝘮𝘦

🗣️ ｃｏｍｐｌａｉｎｉｎｇ

🤯 ớ̸̘̣͙̫̦͎̌̎͒̾̿̽͠v̵͍̱̝͂̄̋͐̊ȩ̸̼͈̩̤͗̃̎ŗ̵͓͎̇͋͋̒͐͊̚w̴̢̧̨̤̭͖̔̈́̐͋ͅh̷̥̹̹͔̙͚̲̪͔̔̈́̎́̒̓̑͘e̵̛̳͇̘̻̮͑̈́̈́ͅl̴̨͎̦͍͋̃m̸͙̣̻̫̉͂͛́̍̂̄̄̚̕ (overwhelm)

🍽️ 𝗻𝗼𝘁 𝗽𝘂𝘁𝘁𝗶𝗻𝗴 𝗺𝘆 𝗱𝗶𝗿𝘁𝘆 𝗱𝗶𝘀𝗵𝗲𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗱𝗶𝘀𝗵𝘄𝗮𝘀𝗵𝗲𝗿

👕 𝘭𝘦𝘢𝘷𝘪𝘯𝘨 𝘤𝘭𝘦𝘢𝘯 𝘭𝘢𝘶𝘯𝘥𝘳𝘺 𝘪𝘯 𝘵𝘩𝘦 𝘣𝘢𝘴𝘬𝘦𝘵 𝘍𝘖𝘙 𝘞𝘌𝘌𝘒𝘚

We can't control what happens in the world, but we can always control how we show up in it 🌎

What are you leaving behind in 2020?

Let me know in the comments!!

03/03/2021

✨𝓒𝓵𝓲𝓮𝓷𝓽 𝓢𝓹𝓸𝓽𝓵𝓲𝓰𝓱𝓽✨ 𝑀𝒾𝒸𝒽𝑒𝓁𝓁𝑒

Michelle first came to me in October 2019. She was turning 60 the next month, and it was a 𝒹𝓇𝑒𝒶𝓂 of hers to compete in a bodybuilding competition. She had been working out consistently for a while, but wanted to take it to the 𝕟𝕖𝕩𝕥 𝕝𝕖𝕧𝕖𝕝. We had an amazing chat, sorted everything out, and started working together!

Michelle was 𝘀𝗼 𝗱𝗲𝗱𝗶𝗰𝗮𝘁𝗲𝗱. She put in the work 💪🏻 She hit her macros, she pushed herself in her workouts, she practised her posing. She did it all, no excuses, no complaining. She had a goal and nothing would stop her from reaching it 🎯

There were so many obstacles that came up for Michelle, but no matter what happened, she was determined to keep going. We worked together to adjust her plan so that she could keep moving towards her goal.

In March 2020, we got news that the show was postponed to the fall. I don’t think Michelle was phased for even a few minutes 😅 She immediately took it as a blessing that we had more time to prep!

So we kept going. Even when the gyms shut down, Michelle made it work.

And then in the fall, the show got postponed AGAIN. This time to 𝗝𝘂𝗻𝗲 𝟮𝟬𝟮𝟭. Again, she readjusted, and set out to do this show. Nothing was going to stop her 💪🏻

Now, here we are, 𝟭.𝟱 𝘆𝗲𝗮𝗿𝘀 after we started working together, still working hard.

I am so incredibly proud of Michelle and how dedicated she is to her goals. She has been an inspiration and continues to push me to be a better coach and competitor. I am blessed to have had the opportunity to work with her over these past 1.5 years 💕

Look out, this girl is going to kill it at the show!!

SO STINKIN PROUD 😭

22/02/2021

90% of the time when someone wants to work with me, their primary focus is 𝕨𝕖𝕚𝕘𝕙𝕥 𝕝𝕠𝕤𝕤

Now that's all fine and dandy, but I know there's more to it than this 🤔

You see, we don't just want to lose the weight or get "toned" just to lose the weight or get toned. We want to do it so that we 𝒇𝒆𝒆𝒍 a different way.

If your sole purpose is to lose the weight as quickly as possible to not feel the way you do now, I'm sorry to say, but those 𝒒𝒖𝒊𝒄𝒌 𝒇𝒊𝒙𝒆𝒔, 𝟛𝟘 𝕕𝕒𝕪 𝕕𝕖𝕥𝕠𝕩𝕖𝕤, and 𝖋𝖆𝖉 𝖉𝖎𝖊𝖙𝖘 just aren't going to cut it 💁🏼‍♀️

Sure, you might see some dᵣₐₛₜᵢc weight loss right away.

I'll let you in on a secret 🤫 You're not losing fat 💁🏼‍♀️ maybe a pound or two, but not 10 🙅🏼‍♀️

That weight you're losing is:
- water (think about how much fighters can lose in ᴊᴜꜱᴛ ᴀ ᴅᴀʏ from dropping water weight 🤔)
- there's no more food in your bowels
- glycogen is depleted from storage in your muscles

And we wonder why the weight comes back as soon as the diet is over 🤷🏼‍♀️

If you want the weight to come off, to actually 𝗳𝗲𝗲𝗹 better, it's going to take more than a detox 👌🏻

I work with my clients on losing weight and feeling and looking better by:

🍎 Teaching them how to properly fuel their bodies with good, healthy, nutrient dense food ᴡɪᴛʜᴏᴜᴛ restricting. That means you can still have your 🍕🍝🍨🥡🥧

🏋🏻‍♀️ Helping them find an exercise routine that they love ❤️ My clients actually 𝑒𝓃𝒿𝑜𝓎 weight lifting! Once I taught them the basics, they saw how easy it can be, and are so much more confident 🙌🏻

✔️ Creating habits and routines to improve ALL areas of their health like sleep, water intake, bloating, and stress. Even just addressing these alone can have drastic effects on weight and overall well-being 🙌🏻

🧠 Mindset. I'm sure you've heard it before, but mindset plays a HUGE role in making progress in ANY area of your life. I help my clients find the thought patterns that have been holding them back and work with them on creating new ones that they genuinely believe.

You deserve to feel good in your body, and your body deserves the time and patience it requires to get there ❤️

19/02/2021

I can't believe it's already been almost a year 😱 ⁠
⁠
A year ago, I was training hard for my bodybuilding show 💪🏻 I had my blinders on. Every decision I made in my life was based on if it would help or hinder my show.⁠
⁠
I worked out hard, I practiced posing all the time, every meal was measured and tracked, and I was doing cardio almost daily. I 𝙥𝙪𝙩 𝙞𝙣 𝙩𝙝𝙚 𝙬𝙤𝙧𝙠 🙌🏻⁠
⁠
Now, my priorities have shifted. My 𝐌𝐀𝐈𝐍 𝐅𝐎𝐂𝐔𝐒 is my business and my clients 💕 The way my life is scheduled, what I do on a day to day basis is all geared towards being the best coach I can be 😊 ⁠
⁠
Being a 𝕓𝕠𝕕𝕪𝕓𝕦𝕚𝕝𝕕𝕖𝕣 has been a big part of my identity for several years now. I like to think of myself as someone who is strong, loves lifting heavy, loves building muscle, loves competing, and loves taking care of her body.⁠
⁠
And over the course of the last year, wow, seriously can't believe it's been that long, I felt like that part of myself was slowly slipping away.⁠
⁠
Yes, I can still lift heavy and I'm still strong, but it just wasn't my main focus or priority anymore. And I've really struggled with not feeling like myself. ⁠
⁠
It's for sure been a journey of realizing what's going on in my own brain, and doing some work to be ok with where I'm at in life right now. ⁠
⁠
I am so incredibly proud of myself for finally taking the leap and starting up my own business. It was scary, it took YEARS of planning, but I finally did it! And in order to do this, I had to grow into a new identity, of 𝓮𝓷𝓽𝓻𝓮𝓹𝓻𝓮𝓷𝓮𝓾𝓻 ✨⁠
⁠
Changing the way you see yourself is scary, and it can create a lot of dissonance. ⁠
⁠
But there is so much more to my identity and how I see and want to see myself. I am so much more than just an entrepreneur, or just a coach, or just a bodybuilder. And I want to embrace all that I am and want to be 💕⁠
⁠
Continued in comments 👇🏻

12/02/2021

The 𝗯𝗲𝘀𝘁 exercise for 𝙨𝙪𝙨𝙩𝙖𝙞𝙣𝙖𝙗𝙡𝙚 weight loss is...

C: Lifting Weights 💪🏻

Comment below, did you get it right?!?

If you've been following me for a while, I have a feeling you know what's up, but for those of you who have always been told that 𝙘𝙖𝙧𝙙𝙞𝙤 or HIIT is best for weight loss, listen up 👂🏻

So yes, you can see some results from cardio, but our bodies are very good at adapting.

Let's say you start running for 15 minutes, 5 days a week to lose weight. Now at the beginning, sure you could definitely see results. You are burning more calories than you were before. But your body is going to adapt, and it's going to try to be more efficient. Your body's goal is to save energy and burn as few calories as possible, which is the opposite of what you want 💁🏻‍♀️

So what ends up happening is to keep the weight loss going, you need to up your cardio. Now you're running for 30 minutes 5 times a week 🏃🏻‍♀️

I mean, that's doable, for now. But this process continues, and you'll have to run more and more to keep up with the rate of weight loss that you're looking for. And if you don't even like running, then this is certainly not how you want to be spending your valuable time!

OK, so now you know that cardio is NOT going to be your best option for weight loss, right? But what is? 👉🏻 Lifting Weights!! 💪🏻

Lifting weights is 𝗴𝗿𝗲𝗮𝘁 for weight loss for many reasons 💁🏻‍♀️

📌 During an hour long gym session, you can burn anywhere from 2-500+ calories
📌 Your body continues working for a day or two 𝒶𝒻𝓉𝑒𝓇 your workout to repair your muscles. Yes, this burns calories too.
📌 When you build muscle (ladies, you WILL NOT look like a man!!!) you are increasing your metabolism!! This means your body uses more energy in a day 𝕛𝕦𝕤𝕥 𝕓𝕪 𝕖𝕩𝕚𝕤𝕥𝕚𝕟𝕘. Muscle burns more energy at rest than fat.
📌 You hold fat on your body differently when you have built up muscle. Swipe to see some of my before/after photos 👀 I love my muscles and how I've used them to shape my body 😘💪🏻

Please share and save your friends from doing hours of cardio 💦

Comment below if you ever spent hours doing cardio unnecessarily 😫 🙋🏻‍♀️

PHSIQ Health & Fitness

03/12/2021

12/10/2021

09/03/2021

05/03/2021

03/03/2021

22/02/2021

19/02/2021

12/02/2021

Address

Website

Alerts

Shortcuts

Share