11/12/2025
This Weekend Was The Last Rep 💫
This weekend, I repped my brand for the last time at a workshop — a brand that gave me the courage to leave the bedside as a nurse and step into a new way of helping people make proactive decisions about their health.
What started as a small leap turned into something so much bigger — a brand that reached across 10 states and even crossed borders into Europe 🌍. It became a compass that guided not only others, but me, toward a broader understanding of what it truly means to help people.
Along the way, I’ve had incredible coaches, mentors, and teammates and an incredibly supportive husband in my corner. I can’t thank you all enough for your wisdom, patience, and belief in me — even as I find myself unlearning and redefining some of those lessons that fit my own story to make space for what’s next.
This isn’t a goodbye… it’s simply a transition. For a little while, I’m taking a pause — to put some things in place, to breathe, and to fully embrace a new process that’s been unfolding behind the scenes. I’m learning to find joy in the becoming, not just the doing, some chapters are meant to be written quietly before they’re read aloud. ✨
A new adventure is calling, and I’m answering — because if you’re not evolving, you’re not growing. 🌱
Here’s to what’s next. 💫
10/31/2025
“It’s a haunted house 🏚️ … but the real horror?
A house full of athletes who skip end-range and mobility training. 👻
Don’t forget to train to expand your usable, controllable range of motion, enhance joint health, mobility, and strength so your body can move like a weapon not like the joints are full of cobwebs 🕸️.
Stiff joints are spooky. 😱
10% off sessions for FRC in November only!!
10/27/2025
✨ Think About This
You’re showing up, training hard, doing everything right — but still not seeing results?
👉 You might not be eating enough.
So many women are shocked when they realize how much food their bodies actually need to feel strong, energized, and confident. (And trust me, it’s usually a pleasant surprise 😅)
💬 We are not built to eat less just because we’re women.
Your body needs fuel to perform, recover, and grow. Without it, progress stalls, energy crashes, and motivation disappears.
When you actually fuel your body:
💪 You lift heavier
⚡ You recover faster
🔥 You finally start to see results
It’s not about eating “more” — it’s about eating enough for the strong, capable woman you are. 💛
If you’re unsure how to balance nutrition with your goals, I’d love to help you build a plan that works with your body, not against it.
📸:
10/22/2025
Low carb is still hanging on — and I’m seeing it a lot, especially among active women (though guys aren’t totally off the hook).
It almost always starts with a goal: lose weight.
And sure, cutting carbs can move the needle — but let’s get real about what’s mostly being lost when not being strategic.
👉 It’s more water and muscle glycogen, less fat.
And when you’re training hard, that matters — a lot.
Glycogen (stored carbs) is what fuels high-intensity and long-duration workouts. It holds water in your muscles, supports energy output, and plays a major role in recovery. So when you cut carbs, you’re not just trimming weight — you’re draining your fuel tank.
Expect things like:
❌ Sluggish workouts
❌ Missed PRs
❌ Less pump and muscle fullness, quicker fatigue
❌ Poor recovery
❌ Higherinjury risk
❌ Flat-out frustration with your progress
We keep blaming carbs for weight gain — but in most cases, the real issue is a consistent calorie surplus combined with a lack of movement. Cutting carbs is often a surface-level fix for a deeper imbalance.
And for active individuals, that fix comes at a cost — your performance, your recovery, and ultimately your results.
If you’re lifting heavy, training hard, and pushing your limits, nutrient-dense carbs are not optional. They are essential.
📉 Cutting them might make the scale drop…
🏋️♀️ But it might also be why you’re underperforming in the gym.
So, if your goal is better performance, strength, and body composition — cutting an entire macronutrient out of fear might actually be working against you.
Carbs aren’t the problem. Poor Strategy is.
Do you ever feel conflicted about eating carbs — even when your training clearly demands them?
10/19/2025
Yesterday I had my first competition and was able to walk away with gold 🥇.
I see now why they say competition is a great way to learn more about yourself. You’ll learn what you’re capable of and at the same time be humbled by what you need to work on.
I hope it always feels that way.
I can’t thank enough for my experience yesterday. Everyone I roll with on the mats and all the Professors who show a seamless amount of accountability to their members regardless of if the members are competing or not. I first started just looking for a place to learn BJJ that fit my schedule, but what I actually found was a genuine group of people with so many different but great qualities AND a place to continue learning about BJJ.
thank you for your belief in me and pushing me to think differently on the mats. thank you always for the push and also this weekend for going beyond and cornering my husband at the last minute 🙏🏻.
The best part was being able to experience this day with Wes and Finn by my side. It’s important for us to lead and show Finn that we can choose to embrace hard things and follow through with them even when we feel nervous.
I have lots of work to do!! ❤️ 👊🏻
09/28/2025
I often work with individuals that are under eating for the goals that they have or the amount of activity and demand they are putting on their body.
3 Common Signs of under eating are
🥱Low and inconsistent energy
😴Disturbed sleep patterns
🥴Stagnant performance/Low recovery
Calories are energy and our body needs energy to function optimally. Even when we are resting! Consistent under fueling compounds and places us at risk for injury, low performance, osteoporosis, even illness and fertility problems.
If any these raised a flag for you, you may consider assessing your daily intake over a period of time. Often, an individual does not realize they are under eating OR the signs that are surfacing are largely ignored in an attempt to lose weight. Not addressing these signs over a long period of time can be detrimental to your long term success.
I help people battling strict low calorie diets that leave them feeling empty, deprived, sick and at risk learn how to fuel properly so they can stay in motion and reach their goals.
It’s okay to raise a hand! I am here to help!
09/24/2025
Cravings are intense desires to eat certain foods and are the central downstream component that links a positive and negative emotion to our eating patterns placing cravings into a food reward framework as a psychological state of appetitive motivation.
This is a key factor on why traditional diet plans fail and why true mindfulness strategies need to be incorporated in a plan to acquire long term success.
Traditional diets rely on restrictions, force you to consider your “will-power” and produce a lot of guilt and reinforce negative relationships with food and self leaving you even more vulnerable for self-regulatory failure.
Dietary restrictions are accompanied by hormonal & metabolic adaptations that promote weight gain through an increased appetite.
Cravings are NOT a food problem.
Let’s explore, addressing the issue from the inside out.
Cravings are a critical link of the habit loop. Addressing cravings with mindfulness has been shown to reduce maladaptive eating behaviors and increase long term success. This is fundamentally a different approach than suppressing, resisting, or avoiding cravings and empowers an individual to learn how to master the reward-based habit loop with goal supportive behaviors and improve their relationship with eating.
Step 1 - Awareness. Bringing attention to triggers and recognition of one’s experiences in a given moment. Getting curious without the need to control.
Step 2 - Evaluating Outcomes. Seeking unbiased recognition of the results (reward) one is receiving from the behavior. Including physical and emotional sensations while restricting and/or overeating.
Step 3 - Unforced Freedom of Choice. Remove the “shame and blame” and guilt from our instinctive ways of eating and choices of foods while eating.
Non-judgmental awareness is the key to the entire experience so that you can add all the variables up that are driving a behavior. The more you understand, the more equipped you are to change.
Can Mindfulness Address Maladaptive Eating Behaviors?
Why Traditional Diet Plans Fail Doi:10.3389/fpsyg.2018.01418
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