Vagabond HealthQuarters

Vagabond HealthQuarters We provide all-inclusive health and wellness programs that give you the blue print to succes. Personal Training and Nutrition Counseling.

Plans include custom meal plans, personalized training, and nutrition/fitness education.

Another night, another delicious and simple dinner.Pan seared lamb chop, organic peas, small handful of sweet potato fri...
04/02/2026

Another night, another delicious and simple dinner.

Pan seared lamb chop, organic peas, small handful of sweet potato fries and 1/2 avocado with a tomato drizzled in EVOO and balsamic vinegar.

This dinner slappin’! I’m hoping on a red eye flight soon and will be sleep deprived so the focus shifts to maximal nutrient density and antioxidants, vitamin and minerals.

Gotta make sure body has top tier fuel to recovery and perform under pressure.

Summer is coming! Break up season has started for us here in Alaska and summer is a few months away but for most others ...
03/31/2026

Summer is coming! Break up season has started for us here in Alaska and summer is a few months away but for most others it’s right around the corner!

Hopefully you stayed ready so you don’t have to get ready but if you find yourself in the latter position I have two coaching spots available currently — potentially a 3rd opening around end of May.

Don’t wait until it’s too late! I can help you achieve the success you’ve been wanting. We just gotta do the damn thing!

100% custom meal plans, personalized training programs, weekly check-ins, and everything is supported on a user friendly app!

Let’s gooooo!

Another staple for this week.Ground beef (taco style), lentils, and a roasted veg medley. Simple, effective, and delicio...
03/31/2026

Another staple for this week.

Ground beef (taco style), lentils, and a roasted veg medley.

Simple, effective, and delicious.

These will be staple ingredients for our meal prep this week.Reverse seared lamb chop, peas, and homemade sweet potato f...
03/30/2026

These will be staple ingredients for our meal prep this week.

Reverse seared lamb chop, peas, and homemade sweet potato fries.

Simple, effective, delicious, and nutritious.

Make nutrition simple. Make it basic. Basic always works.

Post workout recovery breakfast!2 whole eggs with 3 egg whites, 1/4 avocado, and one chicken sauce link with a side of h...
03/28/2026

Post workout recovery breakfast!

2 whole eggs with 3 egg whites, 1/4 avocado, and one chicken sauce link with a side of homemade sourdough topped with cottage cheese and some raspberry jam.

Powerful recovery, nutrient dense, and delicious.

One of my favorite acronyms as it’s applied to nutrition.KISSKeep It Simple StupidIt might sound crass or abrasive but i...
03/25/2026

One of my favorite acronyms as it’s applied to nutrition.

KISS

Keep It Simple Stupid

It might sound crass or abrasive but it’s so relevant. Too often people unintentionally (or intentionally) over complicate trying to eat “healthy”.

Don’t over it think it. Some seasoning goes a long way. Keep it basic and simple, especially when you’re in the midst of making a lifestyle change. Trying to add a bunch of fancy cooking methods, complex meals, etc is just going to add extra layers and headache to the process and be more likely to deter sustained change.

Pictured here is a very typical plate of dinner for us (including the girls)

For me it was 6oz of wild caught salmon, 1/2 cup of quinoa, 1/4 avocado, and a little over a cup of broccoli that was drizzled with EVOO and some salt.

All of this was prepped at the same time and done in about 25min including prep time. The only excuses are the ones you’re making up to justify why you can’t.

Act like you’re the person you aspire to be if you want to become that person.

02/10/2026

Woke up extra tired and abnormally hungry. Two things we don’t want before a morning filled with heavy squats.

Ice bath after crawling out of bed to get the mind right and CNS fired up. Let’s gooooo!!

02/03/2026

The man is credit with the moniker “Discipline Equals Freedom” and it’s so true. We have to be disciplined to accomplish anything and that sets up your freedoms to enjoy life.

However, I especially love how Coach is preaching this same message but in a slightly different context. “Meaning In The Mundane”

Our daily activities of life are series of small decisions and actions that can either make you or break you. It takes discipline to hold yourself to higher standard, to expect more, to be better, to want better, to be willing to BELIEVE you can achieve all things you set your mind to. This is discipline. This is where freedom comes from.

Set your goals, work backwards to develop a timeline and a process to accomplish those goals, and then take action with the small daily decisions you will make every single day. Prep and pack your food. Get good sleep. Schedule time to train. Be present with your family. Adhere to a budget. These are all daily disciplines that you can either accomplish or ignore. You decide.

01/29/2026

I don’t think tracking calories and macros is completely necessary or essentially and honestly have a love hate relationship with it but I do find that when employed correctly, it can be immensely insightful, empowering, and educational.

I personally use and love ! First of all, it’s super user friendly, loads of awesome features, their barcode scanner isn’t behind a paywall (unlike MFP 👎) but perhaps what I love most as a Dietitian is that you can keep an eye on the things that really matter — vitamins and minerals! You can assess if you’re hitting fiber needs/targets, enough calcium, omega-3, vitamin A etc.

When used correctly it can really allow you to recognize where you may be unintentionally short changing your health and with proper analysis you can begin making adjustments to your food selection, frequency, and quantity in real time.

Knowledge is only power when it’s applied. Once you apply it you’re empowering yourself to evolve, grow, and become a better version of yourself.

01/28/2026

Tuesday evening ice wisdom ramblings.

Lifestyle change is THE necessary component to finding lasting success with your health and fitness.

The reality is that most people don’t want to hold themselves to a hire standard. Most people are self-sabotaging their own efforts every time they make a decision that they already know takes them further from their goals, rather than closer.

For some that’s sleeping less which leads to lower motivation and productivity the next day. Being less recovered and ultimately choosing that whatever task you’re doing that’s disrupting your sleep is more important than your wellbeing.

For others it’s eating out, sweet coffees, beers with friends, bed time snacks every night. You name it, someone is battling to over come this pattern in their life.

So what’s the secret? There isn’t one. You literally just have to decide that you expect more out of yourself. You expect better. You start holding yourself to a higher standard.

Personally, I think there is a touch of “fake it ‘til you make it” that needs to be embraced. You need to embody what the future you looks like, how they live, how they carry themselves, etc and you will eventually become that person.

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Fairbanks, AK
99709

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+17205502151

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