02/20/2025
Technique + Effort = trainer’s look of approval ✅
Exercise: Shoulder Press [kneeling]
Target area: Shoulders & Core
Equipment: YBells
LifeStyle180 Wellness Coaching
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LifeStyle180 is dedicated to holding each client accountable to staying on motivated & achieve goals!
02/20/2025
02/16/2025
Sometimes a little motivation goes a long way…
Exercise: AB wheel rollouts
Primary muscle group: CORE
Pro tip: lead with your hips as you roll out
08/11/2023
Kristen came to me wanting to lose some unwanted belly fat post-pregnancy. Through a calculated & specific post-natal training program & eating regimen, she was able to get rid of the last stubborn 13 lbs and 6% body fat.
Congratulations Kristen on your hard work, consistency, trusting the process, and most importantly: being an amazing mom 😊🙌🏼
11/18/2022
This is NOT a claim that you shouldn’t eat carbs (fiber is especially important) but this fact might make you shift the way you think about your food choices 🤷🏽♂️
✅ Essential fats
✅ Essential proteins
❌ Essential carbohydrates
11/16/2022
Sounds like common sense but with internet/social media, these waters get muddied and it can be very overwhelming… just KEEP IT SIMPLE 😁
Consume:
• Animal based protein
• Fiber
• Natural fats
Also be sure to:
• resistance train 2-3x per week
• move every day
• stay hydrated
• get quality sleep
Lastly, bioindividuality means everyone is unique… this may not be what’s best for you, but it is how we were designed to live before toxins overloaded our lives
09/22/2022
How you take your supplements can be just as important as what you’re taking…
While I promote a food first philosophy, it’s not practical for most people to get the proper variety on a daily or even weekly basis.
Just make sure each supplement is third party tested and sport certified (for athletes). This info should be transparent on their website.
Most supplements are ineffective due to the over processing that is not highly regulated.
09/20/2022
BUILDING RESILIENCE AGAINST TOXINS
1. Try to avoid toxins as best you can
2. Supply your body with the proper micronutrients
3. Intentional exercise, consistently
4. Quality sleep
5. Manage your mental health to reduce chronic stress
These may (or may not) being common sense actions we can take; but the question is:
Do we truly understand how big of an impact these have on our health?? 🧐🤔
09/08/2022
WHAT IS FOOD?
Seems like a basic question, but it may not be something you think about often (if ever).
Whatever you put into your mouth immediately starts a domino effect that either supports hormone balance or can spark it’s dysfunction.
Real food promotes healing and optimal health, processed food does not and typically contributes to inflammation and, over time, chronic disease.
“Let food be thy medicine” should be something on the top of our minds as something to strive for.
09/07/2022
Nobody’s perfect and chemicals / toxins are everywhere in our western society (and sadly most of the world)
Allostasis (resilience)
-how much stress can the body take before we “tip the bucket”
*Acute stress creates resilience, chronic stress leads to illness & disease
The least we can do, is try to supply our body with the proper tools to combat stress and not overload it with more than it can handle
09/06/2022
I’m very proud of my friend Jonathon!! He has lost over 26 lbs to date by sticking to whole, minimally processed food !
He’s been an in gym client for over 5 years, but early 2022 he agreed to follow my nutrition/accountability program to a tee (he admittedly had not been focusing on this aspect) and the results speak for themselves!!
We focused on pure ingredients, eating purposely, and staying consistent & persistent even through the weeks of plateau (sometimes your body just needs to adapt).
Jonathon says his favorite part is that this is a healthy, sustainable plan that he can foresee maintaining as a long term lifestyle… NO FAD DIETS, NO CALORIE COUNTING. Keep up the amazing work ethic 🙌🏼
09/01/2022
HARD PILL TO SWALLOW 💊
Our food has never been this toxic and depleted of nutrients…
This isn’t to say we need to eat perfect, or never eat out; but simply to be intentional about making at least minor improvements with the knowledge that failing to do so will have extreme consequences despite the immediate gratification of eating for pleasure (taste)
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