The Grind Before Wine

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The Grind Before Wine

Seamlessly fitting health and wellness into your unique lifestyle.

01/14/2026

New year, same mental blocks.

Your long-term success lies on the other side of the mental block you keep getting stuck on. Whether it’s your all-or-nothing mindset that makes you give up the second you make a “mistake,” setting yourself up for failure with unsustainable habits, or thinking you can hate yourself to a body you love… it didn’t work last year. Or the year before that. And it’s not going to work this year either.

It’s time to take a different approach, and that starts with a learning a different mindset.

Mindset reframing is what sets a part my clients from people frantically searching for 30-day diet and workout challenges. We do the foundational work that matters for results that last a lifetime.

Intrigued? Keep following for more guidance.

01/08/2026

“I’ve done everything and I’m not seeing results!” is a common frustration I hear.

And I understand, it can be so frustrating to invest so much time into exercise without the output you’re hoping for.

Now, if your goal is simply to keep healthy, move however you’d like! That’ll do the trick! BUT if you have a more specific goal that involves fat loss, muscle gain, or a combination, you need a more specific and strategic approach.

Much of that strategic approach involves pieces of what is called progressive overload being thoughtfully applied to help you progress over time without overtraining or injury.

You may know how to squat, but do you know how to gradually strengthen your squat through your main lifts and accessory exercises year round?

Personal training isn’t just about learning how to exercise, and it’s not just for beginners. There’s way more to it.

Here’s a glimpse of what goes into a progressive training program, with full descriptions and explanations included when you click the link in my bio.

Questions? Leave them below 👇🏽
Or, if you’re interested in learning more about what a custom, strategic program can look like for you, comment AUDIT

01/05/2026

It’s Monday, June 8, 2026.

You’re coming off of a busy social weekend.

You don’t have to experience hanger and stress about what you’ll eat because it’s already planned and prepped.

You don’t have to stress about your workout schedule because you already have that planned, too.

Most importantly, you don’t need to stress about “burning off” anything from the weekend because you’ve overcome your all-or-nothing mindset and know that all foods fit.

It’s just another Monday.

So you carry out your Monday routine.

You casually walk into the gym and deadlift 180 pounds 20 times just because you can and because it makes you feel confident AF.

Life is good.
✨✨✨✨✨✨✨✨
This is not too good to be true, it’s actually my exact experience from this past Friday, January 2. I simply went to the gym to do the next workout in my program because that’s what I do on Fridays.

I didn’t enter the year frantically trying to improve my diet and exercise habits overnight because I already have the habits that work for me completely mastered. No need to strive towards a new me because this me is already healthy and strong.

The best part? I helped all of my 2025 clients feel more confident and strong in their habits and abilities, too.

Want to be able to tell a similar story someday soon? My No-Pressure January Guide to Realistic Resolutions will help you to do just that — with a 4-week workout program, high-protein and high-fiber grocery list, easy meal ideas, and a major discount code all included.

The guide is now live, and it’s completely FREE.

Sign up at the link in my bio 👆🏽

12/30/2025

Think I’ll do nothing again next year 🤭

What “little” win are you most proud of? Comment below and let’s celebrate together 🎉

12/16/2025

One thing about having existential anxiety is that I’m always very aware of how much potential time is left. In this season, I know that, if I make it to the average life expectancy of 81, I will have 46 Christmases left.

🙅🏽‍♀️I also know that I don’t want to spend a single one of them worried about gaining weight.

I think one of the saddest parts about diet culture is that it makes you feel guilty for breaking from your routine, enjoying precious family recipes, and relaxing.

The message is either to stay disciplined enough to not give in to temptation, or to be ready to saddle up come January 1 and dive right into intense workout challenges and rigid diet plans that will have you feeling burned out and wanting to quit before the month is over.

I don’t know about you, but as a lifelong resident of the Midwest, when it’s dark at 4:30 and cold as ever, I am not very eager to enter the year with top tier levels of motivation and determination.

💤 In short, January makes me want to hibernate.

For years, I didn’t accept that natural inclination. I would force myself to join a vigorous workout challenge that often involved exercising all 31 days of the month, and then I’d beat myself up for not wanting to do that.

I’m so glad I’ve found another way.

❎This year was the first year in my adult life that I didn’t set a single New Year’s resolution.

✅This year was also my most consistent, healthiest year.

And looking back, I attribute it to removing the pressure from myself.

1️⃣ I removed the pressure to set and keep a resolution to begin with.
2️⃣ I removed the pressure to be perfect and began to pride myself for my flexibility.
3️⃣ I removed the pressure to achieve anything. Health isn’t a race with a finish line, but a lifelong pursuit. Seeing that bigger picture made one day, one week, even one month seem so much less significant and relieved me of feeling pressured completely.

➡️In 2026, I want to bring the same no-pressure approach to you.

✨ The No Pressure January Guide to Realistic Resolutions launches January 5.

🤑The best part? I’M GIVING IT TO YOU FOR FREE!

📋All you have to do is join the list, and you’re in.
⬆️Link in bio!!

11/27/2025

Every time a client describes me as patient or says that they feel heard and understood, my heart soars.

Fitness is already intimidating enough, and the barrier to entry can be impossibly high for many. I wish I had the confidence to say what I felt in my gut: The industry doesn’t need more bitchy trainers.

Instead of trying to fit into the stereotypical fitness box, in 2020, I set out to be the person I felt the industry was missing. I ditched the traditional trainer-client dynamic in which the trainer simply tells the client what to do, I created and approach rooted in the “how.” Together, how can we lower the barrier to entry for you, how can we overcome your obstacles, and how can we make a sustainable routine as seamless as possible for you.

I’m so grateful for each and every client that has given me and my approach a chance.

Personal training is such a commitment of both time and money, and I never take for granted that people choose to invest both in me.

From the bottom of my heart, thank you, thank you, thank you for being here.

Let’s keep taking up space together 👊🏽

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Chicago, IL

Website

http://thegrindbeforewine.com/

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