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Health and wellness coaching with an emphasis on effective exercise, a balanced diet full of delicio

25/09/2025

Measurability is magic. How else do you know if you’re truly getting better? Track what you are lifting, find a way to scientifically judge your cardio to make sure you are making progress. I had to reset my PR’s after two knee surgeries, but I’m climbing my way back and the ability to measure my progress has been tremendously valuable. I have a specific goal and week by week, I’m getting a little bit closer. What are you doing to make sure that you are making gains?

29/05/2025

I know I’ve been quieter on Insta than I used to be. This year has been something - 3 surgeries among other things. However, I’ve stuck with all the healthy habits I could. While I’m pretty out of shape cardiovascularly, my arms are pretty jacked 💪🏼 I’ve learned to focus on what I CAN do and it has been a great lesson. No doubt, it has been rough physically and mentally but I’m play the long game. I should be back on the bike in less than a month and hopefully back on the courts in a few more 🤞🏼🤞🏼🤞🏼

18/04/2025

Nothing takes me back to my childhood quite like sitting at the counter of a diner. Now my kids have an equal affinity with watching cooks sling eggs while twisting on their squeaky stools. Meanwhile, I’m reminded of just how many extra calories restaurants sneak into their food. Some of it is for convenience like adding extra butter or oil so something doesn’t stick while others are added for improved taste like heavy cream in the French toast batter. I’m not saying we should never eat out, I’m just reminding us that we all should keep that in mind when ordering at restaurants. You’re absolutely entitled (at least in this country) to order something with light cheese or something on the side. Either way, you’re still going to have some extra calories so figure out a way to balance your day. Bon appetit 😋!

13/04/2025

2025 hasn’t been easy. Life has been a challenge with construction at our house, problems with my knee, a friend dying, and the general state of the world. But this morning, I was overwhelmed with gratitude as I watched the sun come up with a hot cup of coffee at the beach by my parent’s home. I’m so grateful to have some time to spend with them over spring break. Honestly, I’m so grateful I still have two parents! It was a great reminder to focus on the good, not the bad. Gratitude is good for you and I need a little more of it in my life. You probably do, too ❤️ So tell me, what are you grateful for today?

29/01/2025

What do I put in my tasty protein shake with 35+ grams of protein? This! Water, a scoop of protein powder, half a banana, a handful of greens, 2T of peanut butter powder, 1/4 cup of Greek yogurt, and a scoop of creatine. It tastes great and it’s not gritty one bit. What’s your favorite combo?

29/12/2024

Out of office til 2025. Enjoy your time with family and friends. Be present, be grateful, be well ❤️

27/10/2024

Did you know the new recommended age for a colonoscopy is 45? And since I turned 46 last week, I figured I ought to get mine done. I’ve heard the prep day is far worse than the procedure. I do wish I had not scheduled my daughter’s birthday party for this afternoon 😬

I’ve lost a friend to colon cancer and I know two people in their 40s who’ve been recently diagnosed. While the process isn’t fun, early detection can save your life. So, if you’re nearing that age, get it on the calendar! And if you’re past that age and haven’t had another one in a while, you do the same. Knowing his knowing.

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