Strong Is a Mindset

As you look toward the year ahead, what do you want to create in 2024? How do you want things to be different for you this year? Whether it's your health, work, relationships, or anything else, it's time to show up for your goals in 2024.   Tune in this week to discover how to change your habits in 2024. I'm showing you the importance of your identity and who you believe you are, why taking action...

We're fast approaching the end of the year and, if you're looking ahead to your health and fitness goals in 2024, you're in the right place. I've got 10 things you need to know in order to get healthy and lose weight in 2024.   Tune in this week to discover what's really going to make the difference in achieving your health goals in 2024. I've got 10 tips to help you come up with a plan, make bett...

While there is a ton of fun, festivities, and gratitude at this time of year, it can also be challenging. When you get your decorations out, speak to old friends, or visit your relatives, old memories come to the surface, and this can be a painful reminder of the people, friendships, and relationships you've lost over the years.   Whatever this looks like for you, if the Holidays aren't a super jo...

Setting boundaries with friends and family is not always easy, in fact, it's quite hard. Your lack of boundaries can come at the cost of your time and energy, so it's time to learn to set healthy boundaries with your loved ones!    Tune in this week to discover what boundaries are, how they work, and why they're essential. I'm unraveling some common myths that you may believe about boundaries, and...

If you want to know how to keep fitness simple, you're in the right place. I'm super pumped to introduce to you one of my own mentors: Jordan Syatt. Jordan started Syatt Fitness from his dorm room at the University of Delaware in 2011. Since then, he's become a fitness industry expert, author, and all-around wise person who always keeps it real.   Tune in this week to discover why keeping things s...

It's no secret that Thanksgiving is all about the food, which makes losing weight or even just maintaining your weight a real challenge. So, how do you stay on track during a non-stop season of parties all centered around food?   Tune in this week to discover some guardrails for staying on track with your health goals during the festive season while still enjoying yourself. I'm showing you how to...

The words you choose are a direct representation of what's going on in your brain. So, if you listen to the words you're currently using, are they empowering you to make a change, or are they keeping you stuck in patterns that aren't serving you?   Whether you want to lose weight, feel stronger, have better relationships, or optimize any other area of your life, you first need to optimize your wor...

Your diet doesn't matter because diets don't actually work, especially long term. You might say you lost 20 pounds in a month doing keto or intermittent fasting. However, if that weight came back when you stopped dieting, did it really work?   Before you get the diet book, buy all the new foods, and place that order for meal replacement shakes, tune in this week to discover whether the diet you're...

If you feel stuck anywhere in your life, whether it's as a parent, at work, or with your fitness, today's episode is for you. This tends to happen to people I meet through my work as a coach. They're smart, driven, creative, passionate people who want more for their lives, and they don't know where to turn in getting unstuck.   Discover how to get unstuck when you don't know how to bring more pass...

Using tracking apps to count your calorie intake can definitely be eye-opening if you've never done it before. However, you don't have to count calories to lose weight. The truth is, people have always been able to lose weight without tracking apps, and if you're interested in learning how, you're in the right place.   Discover how to lose weight without counting calories. I'm sharing two main ide...

One question that I get fairly regularly is: How do you recover after you've fallen off the wagon? When you start a new habit or create a plan for yourself, it's inevitable that you'll mess up and go off plan, whether that's with your exercise, nutrition, or any habit you're trying to maintain. We're humans. We're going to stumble. What matters is how we get back up.   Discover what to do when you...

Building muscle is a goal many of my listeners have, but there are some common mistakes I see people making over and over. Today, I'm discussing the common muscle-building mistakes that are stopping you from getting the results you want, and I'm giving you practical workout tips backed by scientific data that will help you get the most out of your strength training, and show you visible results fa...

Exercise can be healing, if you allow it. Movement can transform you way beyond just working out your heart, lungs, booty, or any other part of your body. If you've never had the pleasure of experiencing the mental and emotional benefits of exercise, I'm laying them out here on the podcast.   Discover how to use exercise and movement to support your mental health. I'm showing you how to use exerci...

If you have trouble following through on your habits, you're in the right place! In today's episode, I'm sharing a concept to help keep you on track with your habits. Practicing this skill will keep you from veering off your plan, skipping out on your commitments, and allow you to be honest with yourself so you can move toward the lifestyle you really want.   Discover how to stay in the game and b...

If you're quick to say, "I can't…" when it comes to exercise, eating well, or making any change for that matter, I'm here to help you flip the script. I've evolved a concept over time that has opened the doors to change for myself, and it's been the key to losing weight for many of my clients: thinking in terms of possibility.   Discover how to kickstart your nutrition and exercise by thinking in...

If you're committed to your weight loss, there are some hard truths you need to be aware of. I'm giving them to you straight this week to set you up for success. These hard truths come from recent observations from coaching sessions, inspired by the fantastic results some clients are getting, and the common themes I'm noticing.   Discover what it really takes to lose weight and change your relatio...

When we pick apart the word fine , what does that really mean? It's a word that we use as a placeholder. It's a knee-jerk response, and the belief that we're fine keeps us from becoming the next best version of ourselves. If you're tired of feeling just fine, tune in and let me help you do something about it.   Discover how to change your life into something better than what you are accepting and...

Do you consider yourself an emotional eater? Well, you might be surprised to know that we are all emotional eaters. When we eat for any reason other than hunger, we are emotionally eating. This may sound like a stretch, but this is a truth that needs to be acknowledged if we want to create real habit changes around the way we eat.   Tune in this week to discover the truth about emotional eating. I...

Changing up your life isn't easy, that's often what prevents people from getting started. But if you can implement just one of my suggestions that I'm sharing with you in this episode, you'll be on the path to creating real long-term change around your health, weight, and strength.    This week, I'm sharing 6 super-simple habits that you can start implementing today, so you can begin losing weight...

If you want to know how to manage yourself around foods that trigger overeating for you, you're in the right place. There are two different approaches you can take: moderation or abstinence. I'm explaining the pros and cons of each method on today's episode.   I'm discussing what it looks like when you moderate your exposure to your trigger foods, the potential issues you might encounter, and my t...

Weight loss, strength, and health are not one and the same. For my clients, losing weight is often a goal, but it isn't always. You might be happy with your current weight, but you want to look more muscular. On the other side, you might feel strong physically, but not particularly healthy, or any of the shades of gray in between.   I break down weight loss, strength, and health, helping you get c...

If you're struggling with following through on the habits you want to develop, I have one simple sentence to help you. It is a mantra that has helped me adopt new habits.    Discover the power of this sentence for inner peace when you're struggling to create new habits: "Something is better than nothing." I'm sharing why something is always better than nothing and how to use this idea to start cha...

Do you want to know how to succeed at weight loss? Discover the five characteristics of people who are successful in their weight loss efforts. I'm sharing why you need a plan to lose weight, how to stick to the plan, and why following the plan perfectly isn't the goal here. Instead, it's all about how you take ownership of your decisions and get back on track.   Get full show notes and more infor...

If you believe you are too busy to start working towards your health or weight loss goals, listen in this week to discover what you can do about it. I break down the different types of busyness, help you identify which category you fall into, and provide you with tips to shake things up so that you don't miss out or burn out while caught up in the busyness.   Get full show notes and more informati...

Many of you have ideas about what you believe to be the most difficult or scary aspects of weight loss, and the worst part is that you're allowing those fears to hold you back. However, did you know that the hardest part about losing weight has nothing to do with food or hunger?   I'm sharing why the biggest challenges you'll face when losing weight aren't hunger or deprivation, and how to trust t...