Sage Movement, Redmond, WA (2025)

10/13/2025

Most people think progress means doing more—but real strength starts with doing what matters.

Extremes fizzle out. Injury can discourage. But when you focus on what’s realistic for you, you make steady progress — and avoid the exhausting cycle of stopping and restarting.

You can show up, work hard, and still feel like something’s off — fatigue, pain, or no real progress to show for your effort.
It’s rarely about motivation. It’s about getting clear on what it is you're looking for. That impacts your approach. (Why you don't need to push harder!)

Most random workouts skip the essentials that make strength and fitness sustainable: stabilizing work, recovery, and mindset are a few of those pieces. This is what creates balance, prevents burnout, and allows your body to adapt over time.

That’s why I created "5 Essentials for Strength & Exercise Success Beyond the Gym" — a short, powerful guide built from over a decade of helping clients rebuild, return strong, and find real movement practices for the long haul.

This guide is for you if you’re:
— starting again after injury, pain, or fatigue
— stuck in rigid routines that don’t feel right anymore
— truly bored with exercise
— ready to build strength and fitness that actually lasts

Inside, you’ll find 5 essentials most people miss when beginning, returning to, or rebuilding their fitness — each blending science, mindfulness, and practical action.

This isn’t about doing more or wearing yourself down.
It’s about doing what matters — with clarity, presence, and a long-term relationship to exercise that feels good in your body.

Guide drops **October 16**

10/11/2025

I’ve watched so many people jump into the hardest workouts, thinking that’s what progress looks like. But the fizzle-out is so real.

Getting really clear — instead of really intense and rigid — is what makes strength and exercise sustainable. Getting clear on why you want to exercise. Then figuring out how to get there kindly, skillfully, compassionately and for the long-haul.

I'm all for challenging ourselves to new fitness heights! It's so fun and so rewarding But if you venture always into extreme workouts, the burnout is real. You end up doing nothing.

I've got something coming next week. A guide that is built on essentials that are often overlooked with exercise. These skills will help you rebuild and return to exercise with balance and purpose.

Because the work that lasts isn’t found in a quick body-melt challenge — it’s built in the mindful, consistent choices you make today and everyday.

Stay tuned!

10/01/2025

When it comes to exercise, the hardest challenge isn’t always the workout, treadmill or dumbbell — it’s the voice in your head.

It’s an inner critic that says:
“It’s too late for me.”
“If I don’t do it perfectly, it doesn’t count.”
“My body just can’t.”

Let’s look at how mental agility can work for you…

You don’t need to silence those thoughts, but you can reframe them.

Here are some common self-defeating thoughts and some emotions behind them:

“I’m injured or in pain… exercise feels unsafe.” (I’m afraid, disappointed)
“Restarting seems impossible.” (I have overwhelm)
“My dumb body can’t do a plank.” (I distrust my body)
“If it’s not perfect, it doesn’t count.” (I’ve failed)
“Strength training isn’t for me.” (I don’t belong)

So pause & connect to your circumstances. Your honest truth for today. Then listen to what your voice of compassion - your inner teacher and coach - have to say:

“This doesn’t feel right today — I’ll try a variation.” (I’m creating space for myself)
“It’s not too late. I start where I am.” (I can begin again)
“I can grow strength through steady effort.” (I am capable)
“Perfection isn’t the point — any movement helps.” (Discipline doesn’t mean rigidity!)
I can exercise how I would like to. (I belong)

Reframe the thoughts, with honesty, and the intention behind them.

Being honest and compassionate with yourself is how you can begin to become your best teacher and coach.

That combination builds resilience, makes workouts more sustainable, and helps you show up consistently — without perfection or giving up hanging over your head.

Next time you're about to exercise, practice this:

Notice → Pause → Reframe.

Let your inner teacher and coach shine for you.

09/25/2025

This is a massive WIN!

She turned wasted effort into effortless power.

Like my client, it’s easy to get stuck in cycles of chasing fitness fads or doing mindless exercise that never really gets you anywhere.

Maybe it’s endless butt “burn” workouts, or only training the visible muscles, or cramming in way too many reps just to feel like you did “enough.”

The result? A wandering mind, an achy body, and a feeling that you’re either overdoing it or barely skimming the surface.

The shift? What has you going from spinning in circles to work outs that feel good and leave you stronger?…

It’s asking yourself one simple question…

“How does my body feel when I do this? And how is it meant to feel?”

The honest answers you get back to those questions means you’re onto something.

That’s where mindful movement and embodied strength practices come in. It's a subtle, practical shift you can do with any exercise or athletic endeavor.

This isn’t about abandoning the fundamentals of resistance training — it’s about making it personal, mindful, and long-lasting.

Strength training can support longevity and quality of living in a human body - things like improving bone density, supporting pain recovery, and building functional mobility for life.

Mindful awareness, means mindful progression, recovery (and variety!!) without being sporadic and aimless. You'll feel physically stronger, and you'll find confidence too.

This is your reminder to stop chasing novelty and mindless exercise and start building strength practices that actually last because it’s not generic - it’s supporting the uniqueness of YOU.

09/22/2025

When it comes to strength training, most people jump straight to the big lifts — squats, presses, deadlifts — or spend all their time "burning" things like their glutes and abs.

Those strength patterns do matter, absolutely. But if the deeper muscles in your hips, shoulders and core aren’t paid attention to everything feels harder than it should.

The “mindful muscles”of the body are the ones that keep you steady in a lunge, stop your plank from wobbling, and make things like hiking, running, & walking feel powerful and enjoyable instead of sloppy and achy.

Paying attention to the deep stabilizing muscles turns effort into effortless power.

When they’re strong, movement feels smoother and more efficient. Exercise feels easier because your joints are supported and your stride is strong. (Yes this even applies to yoga postures!)

Strength isn’t just what you see. It’s the hidden strength you slow down to notice — the foundation that builds coordination, stability and confidence in your body's capacity to be strong!

Minds-on strength matters.

09/18/2025

Sometimes it’s learning how to do a squat better for your own body.

Other times it’s giving yourself the grace to keep your workout to 20 minutes.

These are the kinds of moments that build positive movement memories—the kind that reshape your relationship with exercise and make it something you look forward to.

~Moments when you eased up instead of pushing through exhaustion.
~Moments when a 10-minute session steadied you during a chaotic day.
~Moments when hiking with a friend made time fly.

These memories teach your mind and body that movement can feel safe, supportive, and joyful— instead of punishing, rigid, or all-or-nothing.

Every "moment positive" experience becomes part of your story. And yes, you can actually turn exercise into something far more enjoyable with this approach.

These memories add up—until movement feels like home.

And one really great way exercise becomes part of your everyday life.

What positive exercise and movement memories have you created? Comment below! I truly would love to know.

08/28/2025

Tomorrow’s the day! The Resilient Strength Workshop goes live at 10 AM PT. Even if you can't make it live, if you register, you'll get the recording (with lots of routes for you do strength training on your terms).

This is your chance to move from rigid, one-size-fits-all workouts → to strength that moves with you. From not knowing what the heck to do when life is throwing curveballs → to safe, confident progress. From dread & "I don't wanna" → to workouts you look forward to.

Final call to join. Friday, Aug 29 at 10 AM PT. Replay + PDF included.

I hope to see you then!

08/26/2025

"Sorry, you're asking me how my *body* feels?"

Yeah, I am.

Because sometimes you need your mind to quite down a little bit & challenge those mind-automations (like: "ug i hate strength training, let's just get this $ #!+ over with"...) in order to see the full picture of how you are doing, body and mind, before exercise.

The check-in is not only safe when you're injured or distracted, it's supremely respectful of the beautiful human that you are.
(Girl, I'm a strength trainer & and yoga teacher...)

Most people are taught to push through workouts without checking in with their body first. But when you pause—even for a moment—you create the space to adapt, to listen, and to move in ways that truly serve you.

That’s what my Resilient Strength workshop is about. Not rigid routines, but strength training that meets you where you are, supports your goals, and grows with you through life’s changes.

Start building your strength training skills based on your real life. Not what some random coach told you 20 years ago.

On Friday, Aug 29 at 10 AM PT, join me live online to build your own strength map—a framework of consistency, adaptability, and self-compassion that lasts. You’ll also get the playback + a PDF guide.
👉 Save your spot ~ link to register in bio.

08/26/2025

Resilience isn’t the absence of difficulty—it’s the ability to respond skillfully when it arrives. We all face challenges; that’s part of being human.

What changes everything is how you meet them: with awareness, adaptability, and feeling comfortable, at-home even, in your body and mind. It's no small feat. But it's worth taking the first step (or 1000th step) toward resilience when it comes to exercise.

Join me at the Resilient Strength Workshop, you’ll explore resilience as both a physical and mental practice—and leave with the beginning of your own strength map to guide you through shifts, setbacks, and successes!

👉 Join me live Friday, Aug 29 at 10 AM PT. Can't join live? Replay + PDF will be sent out a few days after the workshop.

Register soon before doors close!

08/23/2025

Strength that bulldozes your life, your body, or your joy doesn’t last. Never again exercise when you're experiencing pain (which is different than physical exertion sensation that comes with exercise.)

Resilient Strength is different—it doesn’t ignore your circumstances, your energy, or your goals. Instead, it adapts.

Imagine moving from chronic back pain to confident, pain-free exercising, from mindlessly following workouts to making choices that fit your body, from feeling sidelined by injury to exercising with safe, smart adaptations.

Busy week? Scale down. Feeling strong? Scale up. Injured? Move smart and safe.

Real strength works with you, not against you. This is how strength becomes enduring—something you actually look forward to, not something you dread.

See you on August 29 to learn more. Just a handful of days to go, so if you haven't signed up yet, now is your chance!

08/22/2025

If injury has sidelined you, read on...

The story goes something like this: you tweak your back, roll your ankle, or strain your shoulder…and suddenly the idea of moving at all feels impossible.

Rest turns into avoidance, and before you know it, your body feels weaker, stiffer, and less capable than before.

But the physical therapist says you're cleared to exercise. So now what?

But here’s the truth: after the acute phases of injury, being injured doesn’t mean “stop.”

It means “adapt.”

Strength training is not canceled like you're favorite Netflix show that no one else seemed to be into. (DM me & I'll tell you which netflix show I'm sad was cancelled.)

With the right adjustments, and know-how strength training becomes one of the best tools for healing.

Strength Isn’t All or Nothing

Real resilience lives in the "slow and steady wins the race" area.

Maybe your right ankle is tender—but your arms, core, and left leg are ready to go. So let's go then.

Maybe you can’t push a barbell overhead with your right arm—but you can hike, squat or even practice safe movements that activate your whole body through something called cross-education (where training one side benefits the other).

Safe Movement = Faster Recovery
After you're cleared for exercise by your medical pro, you can exercise safely during recovery.

You’re not only keeping your muscles engaged—you’re also telling your nervous system: I’m still here, I can still do this.

That keeps your confidence high and your progress steady, instead of sliding backward into stiffness and frustration.
Adapted movement supports healing. And often, it even speeds it up.

Let’s Do This Together

If you’ve been sidelined by injury—or if you just want to know how to move with more adaptability—this workshop is for you.

August 29 at 10 AM PT for Resilient Strength.
We’ll train together in real time, and you’ll also get:
A playback video so you can revisit the session anytime.

08/19/2025

My client recovering from injury discovered strength isn’t about pushing harder—it’s about clarity, awareness, and adaptability.

She learned what to do, when to do it, and why.

By choosing mindful movement over mindless exercise, she built resilience: more options, less pressure, deeper trust in her body.

This is the heart of Resilient Strength, my next workshop happening live online Aug 29 at 10 AM PT with playback + PDF included.

This is your chance to step into a way of training that doesn’t just push you harder, but supports you fully—body and mind.

Sage Movement

10/13/2025

10/11/2025

10/01/2025

09/25/2025

09/22/2025

09/18/2025

08/28/2025

08/26/2025

08/26/2025

08/23/2025

08/22/2025

08/19/2025

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