What will you BUILD in 2022?

Writing down goals and habits

What will you BUILD in 2022? Will it be things that build you up or tear you down? Will you build sustainable habits or will you do more quick fixes that are unsustainable? Will it be… Unsustainable health changes More fear of food More obsessive fitness regimens More discorded eating patterns More banned food groups More dieting. More quick fixes … Read More

5 Non Scale Victories to Be Happy About!

The scale is a tricky entity. It plays tricks on you.  First thing in the morning, you go to the bathroom to empty your bladder, next you strip down, get buck naked, and step on the scale with one eye half open praying and hoping the number has gone down. You look down and nope, it didn’t go down.   … Read More

The best time to eat? There is no magic time to eat!

When you’re hungry, that’s the best time to eat, for crying out loud! Or when it works best for your schedule. I came across this chart for when the best times to eat are. These things get me fired up because I fell into these fear mongering tactics myself. Don’t eat carbs after 12, don’t eat after 5, eat every … Read More

How to shed that belly fat without killing yourself!

belly fat

A few belly fat facts: Many times, belly fat is linked to stress and high levels of cortisol. What is cortisol? Cortisol is a hormone made by the adrenal glands. Cortisol levels go up when the pituitary gland releases another hormone called adrenocorticotropic hormone (ACTH). Cortisol has many functions. It helps the body use sugar (glucose) and fat for energy (metabolism), and it helps the … Read More

5 Reasons to Move that Butt – Is Sitting Really The New Smoking?

Hey ladies, I wanted to share my five reasons why we should be walking more and sitting less. So, I know y’all have heard – “Sitting is the new smoking.”  So, I’m getting up and walking and moving more. I’ve been sitting a bit more than usual- because I’m training less in person clients and doing more virtual training. That … Read More

Five Fitness Friday Favorites 4th Edition

Hey y’all! Happy Friday! I’m back with my 4th installment of Five Fitness Friday Favorites! ‪#‎FFFF‬ I hope you like them! Make sure you get up sang and dance with me! Enjoy! 1. GymBoss Timer: A good little gadget to add to your fitness collection. I have the Mini Max version. You can set and save several intervals, it has … Read More

How to Hip Hinge! Trainer Tip Tuesday

How to Hip Hinge! ‪#‎TrainerTipTuesday‬ Hey guys, today I want to teach you how to do a hip hinge, which is necessary for several strength building movements. Some of those strength building movements are deadlifts – all variations, good mornings, and kettlebell swings – contrary to popular belief, the swing is not a squat to a front raise. The KB … Read More

The Ultimate 6 plus one very important Factor!

  There’s so much information out there in the online space about Health, Fitness, and Nutrition! Who even knows where to get started? These are my Ultimate 6 plus one – ways to navigate it all without driving yourself crazy. Focus on the small things consistently – change one or two at a time, and last, but not least, love … Read More

Friday Fitness Favorites

Hey loves, Wanted to share my some of my favorite fitness things to help you lift the things. Hope you like them too! 1. Hip Circle- This thing is life. If you have been using mini bands for glute work or for dynamic warm-ups, you know that they can slide around, roll up, pinch, or pull some hairs out. Ouch! … Read More