Before we dive in, I want to open with a disclaimer. If you are currently doing zero of these habits, but your kids are loved, clothed, and fed, you are doing a great job. If you are doing all of these habits, you are also doing a great job. These are habits that, when done […]

If you’ve been told that cardio will kill your gains or wreck your hormones, I want you to take a deep breath. The fitness world loves a pendulum swing, and right now there is a lot of fear-mongering around cardio that is simply not backed by science. Most women are undertraining, not overtraining. The hurdle […]

Let’s get the hard truth out of the way first: if you want to lose weight, you have to eat in a calorie deficit. Science has backed this up since the term “calorie” was first coined. Eat less than you burn, and you will lose weight. It’s simple, but it’s not easy. Habits are hard […]

This post is very tactical. I am walking through how I pay myself as a business owner, as well as how I plan for and pay taxes. The “how I pay myself” portion can be beneficial to anyone with a variable income – meaning you don’t get the same paycheck every month, and the amount […]

Your mornings don’t have to be chaotic, and AI can help you prove it. I have mastered the early morning routine. And because of that, it’s one of the things people ask me about the most – how do you get up early to work out? What time do you go to bed? I want […]

Let’s be real: you’ve started over more times than you can count. Monday resets. New apps. Fresh motivation that fades by Wednesday. If that sounds familiar, this isn’t a discipline problem – it’s a deeper pattern, and once you see it, you can’t unsee it. After seven years of working with thousands of people as […]

1. We Value Novelty Over Monotony – And It’s Costing Us One of the quiet downfalls of my generation is that we’ve fallen in love with newness and grown allergic to repetition. We can’t stick to a workout program because it feels boring after week two. We leave dinner plans open in case something better […]

If you don’t already know, I’m a mom of two boys – Rafe (4) and Vance (14 months). Rafe goes to daycare Monday, Wednesday, and Friday, and Vance stays home with me full time. I also run my own fitness and nutrition coaching business from home. Today I’m walking you through how I fit it […]

I’ve completed two intentional cuts in my life – one in 2023 about a year and a half postpartum with my first son Rafe, and another last summer when I was six months postpartum after weaning my second son Vance from breastfeeding. When I’m in a cut or hosting a round of group macro coaching, […]

Losing those last few pounds requires a different mindset, different strategies, and a lot more honesty with yourself. Last summer, I went into a calorie deficit for 11 weeks and lost 8 pounds – and I’ve kept 6-7 of those pounds off ever since. Here’s what surprised me most: being in a deficit actually brought […]