Vagabond HealthQuarters, Fairbanks, AK (2025)

09/27/2025

🔥 Big shoutout to my client and friend who just wrapped up her 12-week plan and absolutely CRUSHED it.

Sam isn’t just a full-time working mom—she’s also the engine behind , running a gym, raising kids, and juggling life’s chaos like a pro. When she reached out in the middle of summer, she wasn’t looking for a quick fix. She wanted to level up—fill some gaps in her nutrition, lean out a bit, and see what true consistency could do.

Here’s the thing: life didn’t pause for her. Over 12 weeks she had vacations, kids’ sporting events, moments where she went off plan (because that’s reality). But she showed up. Week after week. Check-in after check-in. She stayed consistent.

And the results? 12.4 lbs down in 12 weeks. Nearly an 8% reduction in total bodyweight. That’s not just weight loss—that’s transformation. Even more impressive? She reported feeling just as strong, if not stronger, while her recovery improved. That’s the power of doing things the right way.

Sam’s journey proves what I preach every single day: consistency beats perfection. You don’t need perfect conditions, endless free time, or flawless ex*****on. You need a plan, accountability, and the grit to keep showing up.

Sam, thank you for trusting me with your time, effort, and hard-earned money. You did the work, and you should be damn proud. Keep leading from the front—you’re proof of what’s possible.

⚡️ If you’re ready to stop spinning your wheels and see what 12 weeks of real, intentional coaching can do for you, it’s time to take the leap.

📲 Message me today and let’s build your transformation.

09/23/2025

Now that the dust has settled and I’ve had some time to recover, I can finally put into words what this marathon meant to me.

The results first. I set out with a primary goal of finish the marathon and a second goal of sub-5 hours. I came up short on the second goal —finishing in 5:40:07. Out of 424 finishers, I landed 252nd overall (59th percentile) and 163rd among men. I was about eight minutes slower than the average runner. On paper, that makes me “barely average.” But in truth, I’m proud beyond words that I finished.

Because this wasn’t just a race. It was a fight with myself.

I’ve wrestled all across the country, stepped into the ring for kickboxing, competed in Brazilian jiu-jitsu, endured Spartan races, ran a ton of 5ks a few half marathons. Fighting and marathons are apples and oranges—but both are brutal in their own ways. Fighting is explosive, adrenaline-charged, and public. The marathon is the opposite: long, quiet, and solitary. Nobody’s cheering. Nobody’s watching. It’s just you versus the voice in your head telling you to quit.

I came into the race confident. I’d trained the hills, dialed in my fueling, practiced hydration and electrolytes until I knew my body’s needs. But life doesn’t care how prepared you are. An old hip injury flared almost immediately. By mile 5, I knew I was in for a war. By mile 12, cramps seized my quads and calves despite everything I’d done to prevent it. Every step was a negotiation with pain.

On the infamous “Out-and-Back” section of Ester Dome, I nearly quit. I even made peace with the thought of stopping. But something inside me refused—maybe pride, ego, stubbornness, or just the deep need to know what I’m capable of. More than that, I thought of my daughters at the finish line. How could I ever let them see me quit simply because I was “uncomfortable”?

Continued in comments…

09/14/2025

I realize I haven’t been posting much.

Theres been a lot of going on our personal lives as well my professional life.

Anyways, here’s some of the foods we’ve been eating lately. I will again always remind you, eating healthy doesn’t automatically mean it’s “boring” or that it lacks flavor and surely doesn’t mean eating salads all the time (even though I love a good salad).

You just have to be willing to get in the kitchen and get uncomfortable. Break away from your ordinary and be willing to try something new.

If you don’t have a lot of skill in the kitchen be ok knowing what you attempt to cook might not come great and you might even ruin the dish or even ruin a pot or a pan or two…but that’s OK! That is a part of the process and how you get better.

If you’re totally lost but need help, that’s what I’m here for and that’s exactly what our health coach plans are for. Custom tailored meal 🍽️ plans that teach you how to make delicious and nutritious meals at home all while improving your health!

09/12/2025

“If you build it, they will come.”

Words can’t express the gratitude I have to have an outlet to share martial arts and especially to share which dramatically changed my life.

I only hope to bring the same level of excitement, love, and energy to class as sensei Ludwig.

Tonight was our biggest class to date with 15 students showing up to learn Kickboxing, get out of their comfort zone, and do something new.

We’ve been working on various drills incorporating slips, knees, Reems, and The Souwer.

Every Thursday night from 1730-1900 at the fight house. All you need to do is show up and train. Class is free for all service members and their family members.

Great work tonight ninjas!

09/12/2025

“If you build it, they will come.”

Words can’t express the gratitude I have to have an outlet to share martial arts and especially to share which dramatically changed my life.

I only hope to bring the same level of excitement, love, and energy to class as sensei Ludwig.

Tonight was our biggest class to date with 15 students showing up to learn Kickboxing, get out of their comfort zone, and do something new.

We’ve been working on various drills incorporating slips, knees, Reems, and The Souwer.

Every Thursday night from 1730-1900 at the fight house. All you need to do is show up and train. Class is free for all service members and their family members.

Great work tonight ninjas!

08/17/2025

🔥 The choice is simple.

You can keep walking the same road—familiar, comfortable, and predictable. The one lined with habits that got you here… but won’t get you further.

Or— you can step off that path and choose to evolve.
To change your daily actions. To align your decisions with the person you know you’re meant to become.

👉 Here’s the truth: real transformation isn’t about willpower alone—it’s about identity.
Not just what you do, but who you believe you are.

It’s the difference between saying:
❌ “I’m trying to get healthy and exercise.”
✅ “I train 5 days a week and fuel my body with real food I cook at home.”

At first, you may have to fake it ‘til you make it. But with repetition, those words turn into truth. Your actions reinforce your identity, and before long—you don’t just try to change… you’ve evolved into the person you’ve always wanted to be.

💡 So ask yourself today: will you continue repeating patterns that haven’t served you—or will you choose to evolve?

The choice is yours.

08/16/2025

Super duper easy lunch today.

Chicken topped with some Primal Kitchen buffalo sauce, homemade pinto beans cooked in homemade chicken stock, and broccoli topped with EVOO.

As I always say - simple, delicious, and nutritious. Keep it moving. Mountain miles later.

08/14/2025

Marathon prep is moving along nicely. 10 good miles yesterday on the mountain with some aggressive climbs.

Picked up some Olympus 6 trail shoes and some toe socks and broke both those in today and my feet felt fantastic. I need to get some new insoles but otherwise I’m SUPER happy with the shoes and walked away with Zero blisters thanks to the socks.

Had some epic, epic views on the run and came home to an epic recovery dinner thanks to Katie.

Inverted taco salad with Siete chips, 6oz ground turkey, 1 cup of pinto beans, 1/4 avocado, handful of chopped heirloom cherry tomatoes, cheese, Greek yogurt and cottage cheese 🤤

08/10/2025

Remember, kids model everything. What you do, what you say, how you act, and yes, what you eat!

Our girls pretty much eat everything we eat with some minor exceptions.

Breakfast today was super simple and easy. Eggs, avocado, and some fresh chopped strawberries.

If you want your kids to be healthy and happy you need to model the expectations you want them to meet.

Eat real food. Train hard and train smart. Get good sleep. Have fun along the way!

07/19/2025

Hey, you guys remember my guy Todd who absolutely crushed his training with me and lost 26lbs in 16 weeks?

Remember when I said we were pending lab values? Well they’re in!

More important than the weight Todd lost, he corrected his metabolic dysfunction. His doc told him he was pre-diabetic with his HgA1C being 5.7%. It was caught early and he wasted no time getting to work.

After a short 16 weeks of being dedicated to his nutrition and his training he massively improved his insulin SENSITIVITY with his HgA1C dropping from the pre-diabetic range of 5.7 all the way down to 5.2% — a half percent change in only 4 months of focus, consistency, and dedication.

This is the real win. Restoring metabolic health to ensure he has many, many years ahead of him without the worry of disease or sickness.

Don’t believe it when a doctor says you can’t reverse insulin resistance (diabetes), you absolutely can. The sad reality is that unfortunately most people simply don’t have the desire or motivation to make the change that needs to happen.

Let’s give some praise to this man for taking charge of his health and the future of his well being! Good freaking job man.

07/19/2025

Post run recovery breakfast.

3 eggs + 3 egg whites, handful of chopped mushrooms, 1/4 avocado, 2 jalapeños and a bowl of fresh strawberries.

Fresh, simple, delicious, and it keeps me in line with my goals for recovery and performance.

07/17/2025

Quit over complicating the “what’s for dinner?” every night.

Just make it. It doesn’t need to be fancy or complicated.

Eat real food. Make it at home. Plan ahead.

Reverse seared grass-fed and grass finished steak thanks to with steamed broccoli for dinner.

No complaints over here. Full of flavor. Powerhouse of nutrition and took 15min to make it.

I have two slots open for coaching. You know what to do if you want in 🙏🏻👊🏻💪🏻

Vagabond HealthQuarters

09/27/2025

09/23/2025

09/14/2025

09/12/2025

09/12/2025

08/17/2025

08/16/2025

08/14/2025

08/10/2025

07/19/2025

07/19/2025

07/17/2025

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category