Steph the Anchor Coach. O2 Fitness Clubs, Wake Forest

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ACSM-CPT, ACE-GFI, ISSA Glute Specialist, ISSA Nutrition Coach, NESTA Weight Management Specialist, Duke Trained Health & Wellness Coach | M.S.-Sport Management | PRSNL Trainer @ O2 in Wake Forest | Renew • Reclaim • Reignite | Strength through resilience

She came to me in pain.Not just discomfort—the kind of pain that affects everything.Sleep.Daily movement.Even holding he...
04/30/2026

She came to me in pain.

Not just discomfort—
the kind of pain that affects everything.

Sleep.
Daily movement.
Even holding her baby for more than a few minutes.

That’s where we started.

We didn’t rush the process.
We didn’t push through pain.

We focused on building strength, improving mobility,
and helping her move in a way her body could actually support.

Over time, everything started to change.

She got stronger.
Pain decreased.
Confidence grew.

She can now hold her baby longer, walk miles, play with her son, and recently—even ran 4 miles outside in under an hour.

But what stood out most to me wasn’t just the physical progress.

It was this:

“This investment is not just for me… it impacts my whole family.”

That’s what this work is really about.

Not just workouts.
Not just results.

But building a body that supports your life—
and the people you love. ⚓️

Most people think of breathing as automatic.Something your body just does in the background.But your breath is one of th...
04/30/2026

Most people think of breathing as automatic.

Something your body just does in the background.

But your breath is one of the few functions that’s both automatic and under your control—which makes it incredibly powerful.

It’s directly connected to your nervous system.

When you’re stressed, your breathing speeds up.
When you’re calm, it slows down.

But it also works in reverse.

When you intentionally slow your breathing—especially your exhale—you can help shift your body out of a constant “fight or flight” state and into a more regulated, grounded state.

This is something I incorporate into both my coaching and yoga teaching, because your body doesn’t just need movement—it needs awareness and recovery too.

You don’t need a full routine to start.
Just a moment of attention. ⚓️

—

Source: YogaRenew, “Benefits of Breathwork” (pranayama, autonomic nervous system, and exhale-driven parasympathetic response)

Proof that breathwork isn’t just for the mat. 🎯 After 10+ years away from the range, I was reminded yesterday how much m...
04/27/2026

Proof that breathwork isn’t just for the mat. 🎯

After 10+ years away from the range, I was reminded yesterday how much my yoga and wellness training has sharpened my focus.

The same breath control and mental clarity we practice in coaching are the exact skills that help you hit the mark in life—whether at work or at play. The body remembers the discipline! 💪✨

​

Slow progress is still progress.In a world that pushes fast results and quick transformations, it’s easy to feel like yo...
04/19/2026

Slow progress is still progress.

In a world that pushes fast results and quick transformations, it’s easy to feel like you’re behind.

But what’s built slowly is usually what lasts.

Real change doesn’t happen overnight.
It happens in the small, consistent choices you make every day.

Showing up.
Taking care of your body.
Choosing habits you can actually sustain.

That’s the work.

And even when it feels quiet…
it’s working.

You don’t need to rush the process.
You just need to stay in it. ⚓️

Motivation comes and goes.That’s normal.Some days you’ll feel energized and ready to go.Other days… not so much.That’s w...
04/19/2026

Motivation comes and goes.

That’s normal.

Some days you’ll feel energized and ready to go.
Other days… not so much.

That’s why motivation isn’t what creates real change.

Consistency comes from the habits you build—
the small actions you repeat, even when it’s not exciting.

A short walk.
A quick workout.
Choosing to show up, even imperfectly.

It all counts.

Because over time, those small actions become your foundation.
And that’s what actually moves you forward. ⚓️

If you’ve been waiting to feel “ready” or “motivated”…
this is your reminder that you don’t have to be. 🤍

You don’t need to do it perfectly to make progress.The all-or-nothing mindset is one of the biggest reasons people stay ...
04/19/2026

You don’t need to do it perfectly to make progress.

The all-or-nothing mindset is one of the biggest reasons people stay stuck.
Miss one workout… and suddenly it feels like everything is off track.

But that’s not how real change works.

Small efforts still count.
Imperfect days still count.
Showing up—especially when it’s not perfect—is what actually moves you forward.

This isn’t about starting over.
It’s about continuing. ⚓️

If this is something you’ve struggled with, you’re not alone—and you don’t have to figure it out by yourself either. 🤍

Your body isn’t something you need to fight.It’s something you need to understand.Most people are taught to push through...
04/18/2026

Your body isn’t something you need to fight.

It’s something you need to understand.

Most people are taught to push through everything—
ignore fatigue, override pain, chase intensity.

But your body is always giving you feedback.

Fatigue. Tightness. Energy. Pain.
Those aren’t problems—they’re information.

When you start listening instead of forcing,
everything changes.

Movement feels better.
Recovery improves.
Progress actually lasts.

This is how you build strength that supports your life—not works against it. ⚓️

Before you change anything… notice it.Most people try to fix their habits without ever checking in with how they actuall...
04/17/2026

Before you change anything… notice it.

Most people try to fix their habits without ever checking in with how they actually feel.

But awareness is where real, sustainable change begins.

This is your reminder to pause for a moment today—your body is already giving you the information you need. ⚓️

If this is the kind of approach you’ve been looking for, my inbox is always open. 🤍

Next milestone: Complete. ✔️​I am so thrilled to share that I’ve officially earned my certification as a Health & Well-B...
04/14/2026

Next milestone: Complete. ✔️

​I am so thrilled to share that I’ve officially earned my certification as a Health & Well-Being Coach through Duke! This journey was intense, eye-opening, and honestly, life-changing.

​To those of you who stepped up for my complimentary coaching sessions over the last few months—THANK YOU. Your progress and trust helped me cross this finish line. I’m more ready than ever to help you all build a sustainable, holistic lifestyle.

​Stay tuned… the next chapter of my coaching practice starts now!

The truth?Most of what works in fitness is simple.But simple doesn’t mean easy to apply—especially when you’re navigatin...
04/12/2026

The truth?
Most of what works in fitness is simple.

But simple doesn’t mean easy to apply—especially when you’re navigating a watered-down industry full of noise and misinformation.

That’s where coaching matters.

The right coach doesn’t just hand you a plan…
they help you build a strong foundation, understand your body, and stay consistent when life gets busy.

Because real change isn’t about extremes—it’s about small, intentional shifts done over time.

That’s how you create strength that lasts.
That’s how you protect your body for the long run.

And that’s how what once felt impossible becomes your new normal. ⚓️✨

If this is the kind of approach you’ve been looking for, my inbox is always open. 🤍

Numbers don’t lie—but your mind might. 🧠After emergency abdominal surgery in 2022, my body was in survival mode. I spent...
03/29/2026

Numbers don’t lie—but your mind might. 🧠

After emergency abdominal surgery in 2022, my body was in survival mode. I spent over a year navigating the challenges of a new diet after losing another section of intestine, which left me underweight. My first goal was to get back to a healthy foundation.

By late 2024, I hit my first major milestone through an intentional bulk: 122 lbs at 15.2% body fat.
But I wanted to see what my body was truly capable of. At the beginning of 2025, I set a "once in a lifetime" goal: 140 lbs while staying lean. I wanted to see if I could achieve that "shredded muscular" look I’d always wondered about.

After dedicated hypertrophy phases, I finally stepped on the scanner last week (March 25, 2026).

The result? 140 lbs at 12% body fat. 🏆

I didn't just hit the goal; I was leaner than I ever imagined possible at this weight. If I had just looked in the mirror, I might have felt "heavy" during the build. Because I tracked my metrics, I know I’m the strongest and most capable I’ve ever been.

Transformation is not complex, but that doesn't mean ex*****on is easy. It takes time, consistency, and a patience most aren't willing to endure. You must learn to trust the process. Building phases require you to be brave enough to watch the scale go UP, knowing that you are fueling the machine.

Change is difficult, but finding a good coach to see you through can be life-changing. Trust the science, put in the work, and remember: STRENGTH BY THE NUMBERS.

Address

11136 Ligon Mill Road
Wake Forest, NC
27587

Opening Hours

Monday 5am - 10pm
Tuesday 5am - 10pm
Wednesday 5am - 10pm
Thursday 5am - 10pm
Friday 5am - 9pm
Saturday 7am - 7pm
Sunday 7am - 7pm

Telephone

+19192496176

Website

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