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Wild and Well

Online and In-Person Nutrition and Fitness Coaching! General Health, Perimenopause, Fat Loss, Performance

14/04/2026

I turned 38 in Hawaii and it was as dreamy as it sounds. I couldn’t sleep so I went for a run and saw the sunrise. Although, don’t be fooled, that part wasn’t dreamy. It was one of those “I feel like complete garbage” runs where I never found my bounce. But I had nothing better to do

I got back to the hotel around 7 and the crew was awake and the room was decorated. Amy packed bday decorations (!!!!) and Magnolia collected flowers the day before to make me a flower walkway in the room 🙌. I requested pastries for breakfast.

I threw my body around in the ocean and boogie boarded in not so epic waves BUT that didn’t stop me from being fully me and staying aggressive with my kick to edge out my wave neighbor by a foot (4th slide).

I don’t fear getting older and feel like I shouldn’t even mention aging until I’m at least 45. But even then I’m committed to staying positive about it.

There’s research on how the people who perceive aging as a positive tend to have way better health in the second half of their lives than the people who view it as negative and fall victim to it/complain about it. This won’t apply to everyone but it is something we can choose. And I think that’s pretty damn empowering. Cheers to being here!

09/04/2026

I’ve been with Amy for 4 years. Amy has 2 kids from a previous marriage. I have a strong identity woven with independence and adventure

I didn’t grow up imagining a wedding or kids. I never knew what I wanted. In many ways, I still don’t. So when I fell in love with a woman with 2 kids, I knew I was in for the challenge of a lifetime. I was never drawn to kids, found them rather annoying if I’m being honest.

But I do know that I need to evolve. I need to change. I’m tired of my old self. And the greatest change of all is always on the other side of discomfort and fear.

I can’t even begin to tell you the discomfort and fear I live with trying to integrate into a family that I wasn’t part of from the beginning. The only thing that quells my fear and resentment is walking towards it.

We went on a long vaca to Hawaii and had an amazingly positive experience together. I don’t live with Amy and the kids and with my tendency towards avoidance, I love to flee back to my apartment for space, peace, quiet, all the things every parent not so secretly desires.

So to spend 8 days fully together was a big deal. And I was flooded with overwhelm on the way there, shared it with Amy, and worked through it. Overall we had an amazing time, and I actually find myself missing it.

Changing an identity you’ve had your whole life doesn’t happen overnight. But I don’t want to have all the free time and no responsibility anymore. It feels stale, boring. These kids and this woman bring so much purpose to my life. And I do believe the shift towards them is speeding up (for me 🐌)

30/01/2026

Strength Class is ON today at 11! You all know where I stand. We need strength in body and mind. We need connection with the people right in front of us. We need to slam and throw s**t. See ya at the gym 🩵

14/01/2026

You can’t hate yourself into lasting fat loss.
Read that again.

Most diets teach you what to cut out, and although that is part of the process, I don’t start there and I never make it a big focus.

After years in Nutrition here is the truth:
👉 Losing weight isn’t the hard part. Keeping it off is.
And that only happens when change comes from self-respect, not self-loathing

My approach to fat loss focuses on:
✨ What to eat more of
✨ Habits that are doable and sustainable
✨ Progress over perfection
✨ Real life

No extremes. No shame. No “start over Monday.”

Just real care, real challenge, and real results. And some good humor.

If you’re ready for fat loss that supports your health, energy, and life — not fights it — you’re in the right place!

Team up with yourself. Hire a coach who cares. Everything changes from there.

Read more in my latest Substack and consider subscribing for weekly health inspiration and learnings! Link in bio 🩵

31/12/2025

⭐️ 2026 North Stars ⭐️

➕ More: ACTION (speedier decisions, courage, risk, justdothedamnthing)

➖ Less: OVERTHINKING (less taking things personally, caring less about how others perceive my choices, less paralysis by analysis)

Quotes I’m bringing with me into the new year:

“Don’t underestimate yourself and overestimate the world”

“Luck favors the persistent”

Thank you for being part of my tiny circle on this planet. I’m going into 2026 with a ton of positive momentum and even though it’s annoyingly cliche for a business owner to say I seriously do have, “exciting things in store!” 😂👍

And a special shoutout to this beautiful woman by my side. Always there with 100% support with whatever new idea I run by her. My work and lifestyle are anything but steady — and she’s always there to bring me back to baseline when I get 2,000 enthusiastic steps ahead of myself 🩵

#2026

30/12/2025

Has a cold, partner told her to rest.

So obviously you can find her wearing a nose strip playing her reflex game she bought herself for Christmas

ONE WEEK until my Winter Strength Program starts! Just finalized the programming 🔥. I can’t freakin wait to coach you!

Some spots are still available — check them out on the next slides! DM or go to my website for more info and sign up link

17/12/2025

Man that radio DJ got me FIRED UP 😂

How to Improve Bone Density: (must do these consistently year round)
👍Jumping
👍Lifting
👍Eating enough calories
👍Eating enough protein
👍Eating a variety of fruits and vegetables
❌Drinking hot tea

thanks for listening.

12/12/2025

🚨HOTEL WORKOUT 🚨

I wasn’t going to film any of this because I like to just workout without it becoming . But when it was over I thought “I bet this will be helpful so film a few and share it!”

Save this one for when you have very limited equipment and/or only lighter weights. I crafted a super effective 45 minute session. When you have weights that aren’t heavy enough you can reallyyy slow down the tempo, go the other direction and do more explosive reps, and do a lot of unilateral work. Depends on your goals

Having ran a lot this vacation I did some different exercises and targeted areas I tend to avoid

Warm-up:
🤘Rower for 1.5 minutes because I got bored

Workout: First Block
✅ Sumo Squats 3x12
✅ Alt. Incline Press 4x12/s
✅ Core Variation 4x60sec

Second Block:
✔️Weighted SL Hip Lift w/ slow eccentric 3x8/s
✔️ Lateral Raises 3x12
✔️ Chop Variation 3x12

Finisher:
☑️ Push-up Variation 3x12
☑️ Reverse Nordics 3x6-8
☑️ Elevated SL Hammy ISO 3x20sec

🧘 Cooldown: foam rolling because vacation is hard

And the dumbbells were very messy when I got there so I made sure to put them back in order because and

💪 Message if you want me to train you in person or create an online program for you!

27/10/2024

twas a beautiful season of climbing mountains 🤩🥹

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