Rise and Grind Training Co (2025)

17/04/2024

While in Galveston 🐠

22/03/2024

Slow progress is GOOD progress. When clients start out, they often want the scale to move faster. They're thinking about how far they have to go instead of just focusing on the day to day habits. The truth is, if these habits are going to stay apart of your life forever, you're not gonna care how long it took once you get there. Going to extremes is a great way to not let these new habits stick! It might seem worth it in the moment to see faster progress but when the burnout comes (and it will) and you go into all or nothing f**k it mode, end up losing your momentum and back at square one, you'll realize it wasn't worth it.

If you just stick to what's working, even if it seems slow, because it's manageable and still allows ya to live your life, you'll get to your goal weight AND you'll be able to maintain it :)

16/03/2024

Just livin a little 🫶🏼

10/03/2024

A good ol shout out to the basics 👏👏

Pair that with a little bit of patience and nothing can stop you!

05/03/2024

Me to my biceps: it's so nice to see you after you've been in hibernation all winter!! 😅

The sun is out so inevitably the guns are out even tho it's still 38 degrees

28/02/2024

Let me ask ya something... are you ACTUALLY in a calorie deficit? Or are you just in a dieter's mindset? There is a big difference and it's really important.

If you've been "dieting" for a very long time and have seen zero progress, there is either something medically wrong (the less likely scenario) OR you're not actually in a deficit.

And there's nothing worse than thinking you're doing the work and it not resulting in anything. It's really discouraging and ignites so much doubt.

So here's what you do to fix it. First, go ahead and get yourself to do the doctor and make sure you're numbers are normal. If they aren't, focus on that before attempting weight loss. If your numbers ARE normal, then we gotta go back to square one. Track your dang calories and do it accurately. Simplify your meals and get freakin serious about the extra bites, tastes and licks. Look at your days over a week long period and make sure they average to your range (or target). Wear a fitness watch and see where your steps are. Aim for 2-3k more a day than you're currently getting. Weigh in daily and track your measurements/photos monthly. Don't pay attention to the daily fluctuations but zoom out and look at your weekly averages. If you still don't see progress, you simply need to create a bigger deficit. Some people luck out on that front because they're bigger, taller, younger, have active jobs. They might have to put less thought and effort in to reaching their goals. You have to really decide if the effort and sacrificing are worth your goals and then choose to be all in if that's the case. And yes, you can be all in without being all or nothing. You can be all in without being perfect. But you still have to be consistent enough to stay in a deficit.

18/11/2023

I took your suggestions into consideration and created my biggest black friday sale EVER. I am so excited to bring it to you and hope I can help as many people as possible.

The holiday season can be a tough one for health and fitness goals. For me, it was always the time of the year that I developed a case of the “f**k its” and decided I would start fresh in January. Now I know that it doesn’t have to be all or nothing. We don’t have to enter 2024 further away from our goals than we were in November.

Which is why I am offering you this killer deal. For the first time ever, I am going to give you the chance to see what it’s like inside my 1 on 1 coaching program. I will program your custom workouts, set your nutrition goals and guide you through your first week of coaching for FREE. Once you find out that this program works for you, you get to choose the package that best suits your needs, physically and financially.
Here’s how it works: click the link in my bio to fill out a very short application. We will schedule a call to talk a bit more about your goals, struggles and needs and then I will give you the ins and outs of my coaching program. If you feel it could be a good fit, we’ll start ASAP with your week free trial!

*sale ends 12/1

DM if you have any questions!

01/11/2023

Real talk: if you take coaching seriously, it's so much more than paying for a service, so long as you have a good coach 😉 It's an investment that's just as important as any other and the ROI has the potential of being priceless.

Think of where you could be a year from now if you spent just as much money, time and energy on your health (all aspects of your health) as you do other areas of your life. It's okay if you're not ready, but don't be afraid to look a little deeper into why.

19/10/2023

A day of eats:

Meal 1: Dave's everything bread (my favorite), good culture cottage cheese (THE best), arugula, fried eggs, red plum which I didn't get in my pic, oops

Meal 2: taco bowl - rice, ground beef, black beans, lettuce, tomato, avo, cheese, Greek yogurt

Snack: half of a honey crisp apple, almond butter, baby bell

Meal 3: roasted fall harvest salad (just dm me if you want the recipe, it was delish) + grilled chkn tenders

After dinner snack: chocolate chips and almonds

Just to give ideas of meals to put in your weekly rotation if you're looking to prioritize protein and whole foods 🫶🏼

10/10/2023

If you're going through something tough, just remember the hard times won't last forever. Make sure you do something for yourself this week 🫶🏼 Even if it's the last thing you feel like doing!

This is my happy place 🍂

01/10/2023

This is my client Netta. She has lost over 50 bs so far and is on a freakin roll right now! It hasn't been linear. She's gone thru job changes, has moved several times (even to different states), sickness, vacations, work travels, holidays, you name it. But she has remained CONSISTENT. She has not let the scale dictate her actions. She has gained so much self awareness with her nutrition and absolutely smashes it every week in the weight room! Netta, I am so proud of you and so excited to continue your journey 🔥

21/09/2023

Stress-induced mindless snacking: how to stop

It’s not actually about the snacks - it’s about the stress itself. Stress can increase cortisol and reduce dopamine. If we’re not intentional about managing stress, our bodies naturally respond to this imbalance in hormones.

Cortisol increase can lead to an uptick in hunger levels. With reduced dopamine and increased hunger levels, the easiest and most convenient answer for our bodies is SNACKZZZZ, especially processed ones high in sugar, fat, and salt.

And these snacks have little nutritional value and a high calorie content. So how the heck do we stop this cycle?

Manage your dang stress. You have to be intentional about it, too! Here are some simple ideas:

1. Get outside
2. Read a book
3. Take a break from your phone
4. Doodle/draw/color
5. Tend your plants/garden
6. Pet your animals
7. Call a friend
8. Take a bath
9. What would you add?

Whatever you do, it’s the act of choosing to do it to relieve your stress. The intention matters!

06/09/2023

Once in a while, our feelings in the moment get the better of us, and that’s okay. But I always find that my most successful clients put their goals before their feelings *MOST* of the time. Here’s your Tuesday motivator to keep on truckin 💪🏼

24/08/2023

The 5 stages of change

I learned this concept in college and it’s one of those things that has stuck with me and really stands out in the health coaching world.

1. Pre-contemplation: the problem doesn’t even exist in your mind here.

2. Contemplation: The problem definitely exists but you’re not fully sure you want to do anything about.

3. Preparation: You’re freakin ready - let’s go (this is the stage you should be at if you apply for 1 on 1 coaching)

4. Action: You’re actively involved in making the change. My hope here is that you’re doing it sustainable so you can eventually get to….

5. Maintenance: you’ve stayed consistent with the positive changes long enough to reap the rewards and use the rewards to develop discipline.

If you are not fully in the the preparation stage when we have our consultation call, I will give you some homework before taking you on as a client. Go journal about all your reasons why you want this change and why it would be worth it. If you’re not ready yet, that’s okay! You will be soon :)

16/08/2023

I did not find success with weight loss until I learned that I truly didn’t have to cut out out the foods I loved in order to be in a deficit. I had tried low carb, meal prepping, saying no to every fun food on the planet and it would only cause burnout. I’d lose 10 lbs only to gain it back again.

Restraint > restriction

If you choose nutrient-dense foods for most of your calorie consumption, a cooke or 2 won’t ruin your progress. If you try to cut cookies out completely, you’ll just want them even more!

09/08/2023

This is the unsexy truth about goal setting in general. We are silly little human beings and it is in our nature to let our feelings dictate our actions.

Even if you do everything the sustainable way (and right way in my opinion) with weight loss:

- prioritize protein and whole foods
- get into a moderate calorie deficit
- walk more
- strength train

There will always be circumstances where you have to put your goals in front of how you feel in the moment. You have to say no to the slice of cake at work, say yes to the workout when you feel a bit tired, choose the meal you have planned vs the easier takeout option on your way home. And when you do it and wake up the next day feeling proud of yourself for putting your goals first, it does get easier to rinse and repeat. Sure enough, you develop some discipline along the way and it’s amazing how that translates to all other areas of your life.

We can’t be perfect and no one is asking you to be but it’s time to get realistic about what it actually takes to be successful. Discipline IS self care. It’s doing what you know is best for you when you least feel like it.

Rise and Grind Training Co