Swell Health Coaching

03/22/2026

I’ve spent a lot of time thinking about what it takes to truly stay in the game—whether that’s on the water, in your career, or just keeping up with your family. 🌊

Too often, we find ourselves watching from the shore because we’re burnt out, poorly rested, or just overwhelmed by "health" advice that doesn't fit a busy life.

My mission is to help you build a "Web of Support" around your sleep, nutrition, and movement—one habit at a time—so you can feel better and move easier.

Whether you’re a busy professional, a recreational athlete, or navigating a chronic condition, I’m here to help you build a strategy that actually holds up when life gets loud.

I’m currently opening up a few spots for Strategy Sessions. If you're ready to get back into the action, let’s chat!

*Link in the first comment.

02/19/2026

A little couch time workout for the forgotten muscles of the feet and forearm.

These tiny muscles are everything. They connect the bigger muscles to the joints for an entire lifetime.

When lifting heavy, the tiny muscles do not get training because the bigger muscles become activated.

Feet are supposed to be a stable joint, ankles a mobile joint. If your ankles aren’t mobile, your feet or knees will have to compensate.

Try this simple routine out next time you’re on the couch!

01/18/2026

This is another highlight from Winter Break 2025. Although not physically together, we were together in spirit.

This client is the most internally motivated, regarding swimming proficiency I’ve ever worked with. From every tiny detail to the point of a toe or the bend of a knee, he soaked it up.

He can also: swim a full IM long ways in the pool, retrieve weights from the deep end and paddle to the break.

01/18/2026

A general winter break 2025 highlight with cousin lessons, science experiments, surfing, and bobbing!

This makes up for the few weeks we missed of posts.

I hope everyone is making some time to
do what they with who they love this New Year.

01/18/2026

The last couple of weeks have been full with winter break and Coach Nia starting grad school so we’ve missed some posts!

Here’s a highlight from this winter break. We practice surf skills and safety in the pool before heading for the ocean.

This client has been with us for a few winters now and independently caught his own wave this year!

He only spends 1-2 weeks on Maui every year. The stoke was high, and he even inspired us coaches with his determination and commitment.

Not only can he catch a wave, he can tread water for 7 minutes and swim butterfly stroke!

12/30/2025

So interesting!

12/24/2025

Set up some fun and meaningful water time with us this holiday season.

We love working with:
- beginners
- families
- neurodivergent learners
- people with a fear of the water

12/20/2025

This is for people who, like myself, work physically demanding jobs. The other side of the professional spectrum.

Thank you Garmin for helping me keep tabs on my body.

Source:
ACE CEC Power Pass
“Exercise Strategies for Clients with Physically Demanding Jobs"
American Council on Exercise - ACE

12/03/2025

I talk a lot about the kiddos, and truly love working with those generations because it's a precious time to shape how they see themselves and instill meaningful habits.

Really, it takes a village, not just for the kids, but for the parents and grandparents too. Teachers need teachers. Coaches need coaches. Parents and adults need support too.

Here's a link to my virtual health coaching services, where we can do anywhere between 15-60 minute sessions. A 30-45 day email option is available too.

I coach recreational athletes who want to sharpen their performance, professionals juggling busy schedules, and individuals living with chronic conditions. I also support those in physically demanding jobs who need sustainable energy, and women who want to align their health with their cycle.

https://swellhc.com/virtual-health-coaching-with-nia/

Work with Nia, an ACE Certified Health Coach to build sustainable habits through virtual coaching, tailored to your lifestyle.