Strong Is a Mindset

Have you ever wondered how women with muscle reached that point? So many women still believe that they will become big and bulky when they start picking up heavy weights. This simply isn't true.   I share some of the habits, routines, and practices that women with muscle have. I help you understand what it takes mentally and physically to build muscle, the mindset you need to have to keep that mus...

Are you too busy? Do you feel overstretched and like you have too much on your plate? Do you find yourself saying yes to things you don't really want to do, simply because you feel like you can't say no? If the idea of saying no makes you cringe, I've got you covered this week.   Find out why it is so hard for you to say no to things, and some tips to help make "no" less of a foreign language to y...

Does whey protein work? What are the downsides of beta-alanine? Is collagen worth spending money on? Supplements can have an impact on performance and wellbeing, but it can be difficult to know where to start.    Learn more about supplements like caffeine, creatine, BCAAs, glutamine, beta-alanine, and more to help you make informed choices around taking them. I share important information on dosin...

What change do you want to make in your life? Maybe you want to make exercise a non-negotiable. Maybe you want to eat better or think differently about something. Whatever it is you want to change, you can get it done by aiming small, and taking it slow.   Learn the benefits of small wins, why you should be aiming for them when making a change, and the importance of celebrating them when they happ...

What exactly does it take to build muscle? How much and how often you should train if you want to build muscle? Where do you even start? There can be a lot of uncertainty and confusion around this topic, so this week, I'm clearing things up for you.   It takes time and commitment to build muscle, but there are some things you can do to make your experience feel easier. Discover what exactly it tak...

What exactly is metabolism? What parts of your metabolism can you control, and how can you optimize these parts and maximize your metabolism in a way that serves you?   This week, I cut through the junk and bring you the best science I could find to make sense of metabolism for you. I make it less of a mystery, debunk some of the things you've seen or read regarding metabolism, and show you why it...

If you've ever thought about losing weight, you'll know that food tracking is one of the most commonly suggested tools to help. However, it is also a very polarizing tool, so how do you know if it's right for you?   This week, I'm offering a number of considerations and ways to view food tracking as well as sharing some alternatives to tracking and counting calories. I'm diving deeper into what it...

If you want to understand macronutrients and how to apply this concept to your diet, you don't want to miss this episode. I'm explaining what macronutrients are, how to establish your current relationship with them as well as what you need to consider when it comes to a macro-based approach to nutrition. I'm sharing a tool I use in my own life and with my clients and helping you pick macronutrient...

The new year is a time when motivation becomes a bit of a buzzword. You'll hear it and see it regularly as a lot of people are trying to kick new habits into gear in their lives. But what exactly is it, and how does it serve you when achieving your goals? In this episode, I'm sharing what motivation is, some of the different kinds of motivation, and the upsides and downsides of each. Discover what...

It's the start of a new year, and many of you may be considering starting, committing, or re-committing to an exercise routine. There are so many reasons to get active, and the physical benefits are one thing, but the benefits of exercise go far beyond your biceps and your quads. So this week, we're taking two of my favorite things and tying them together, and I'm sharing the life lessons I've lea...

Whether you want to lose weight or adopt a more balanced approach to eating, you won't want to miss this episode. I'm encouraging you to pay attention and be mindful of the way you eat so you can start to make your nutrition feel simple. I'm also sharing some actionable tools and concepts to incorporate into your life right now to help you maximize your nutrition without restricting, depriving, or...

I used to think that my thoughts were not in my control. I believed they just happened, and I had to accept them for what they were, that I was a passive conduit for whatever sentences popped up in my head. But now I know better, and as a result, I do better. In this episode, I'm showing you how to practice your thinking, what that actually means, and why it is essential if you want to change your...

If you've ever felt wronged by someone or felt that someone else was responsible for making you happy or meeting your needs, this episode is for you. I'm showing you the importance of owning your emotions and claiming responsibility for yourself as well as sharing more about victim mentality and why it is crushing you. Find out how to start taking responsibility for your emotions and why doing so...

In this episode, I'm shedding some light on comparison, encouraging you to do less of it, and showing you how to make the instances where you compare yourself to others more productive. Find out why we compare, the upsides and downsides of comparison, and how to know which one the comparison you are making falls under. If you've ever compared yourself or felt envious of a friend, family member, co...

Failure is unavoidable. If you are going to stretch yourself and try something new, rest assured you are going to fail. You aren't going to get something from the outset, nor will you succeed straight away either. Failure is simply part of the process. If that sounds scary, you don't want to miss this episode, because I'm shaking up your views on failure and sharing a challenge to help you start b...

Your holiday season does not have to be a wash. You are not doomed to eat more than you want and come out the other side feeling awful by the time January 1 st rolls around. Tune in this week to find out how to finally start getting different results around the holidays without sacrificing your enjoyment of them. I'm sharing some effective tips you can use over the holidays to feel exactly how you...

Join me this week as I share the truth about perfectionism, where it comes from, what it means, and some signs you might be a perfectionist. I'm sharing some common characteristics of perfectionists so you can see how they might be showing up in your life, and giving you an alternative to perfectionism that will help you move forward and show up as the person you want to be.   Get full show notes...

What is your goal? What are you working on right now? If you've made serious strides in your career and aren't sure what's next, or if you've been feeling exhausted or stopped taking care of yourself but know deep down that you have more to give personally, professionally, or both, I'm here to help this week. I'm showing you how to stop looking externally for a solution to an internal problem, and...

So many of us want to be different in some way. We might want to be someone who is healthier, or who exercises more, or who drinks less wine, yet when it comes to actually making it happen we stay stuck in indecision and inaction. In this episode, I'm sharing a powerful exercise to help you cross the bridge from who you are right now to create a new identity for yourself and become who you want to...

There are certain phrases that my clients say to me during our coaching calls, and I hear them over and over again. These thoughts and phrases are presented as absolute truths, but they most definitely prevent my clients from moving forward. So this week, I'm sharing what these phrases are, how to acknowledge if you're saying any of them, and how to remove them from your vocabulary in favor of mor...

How often do you find yourself justifying your decisions around food? In this episode, I'm encouraging you to start being on to yourself and your justifications and to approach them with a mix of curiosity, kindness, and a little tough love. Discover what justifications are, where they come from, the problem with using them, and why moving through them is the path to growth.   Get full show notes...

If you've ever thought you need more willpower, I've got an alternative for you this week. I'm diving deeper into discipline, willpower, and motivation, sharing the differences between the three, and showing you exactly where you need to implement each one to achieve your goals. I'm clearing up some misconceptions about willpower and discipline, sharing the benefits of them, and showing you how to...

Do you ever feel like you could be consuming too much sugar? In this episode, find out why it's so easy for added sugars to get into your food without even knowing it and what happens in your body when you eat foods with high amounts of added sugar. I'm sharing the ever-worsening problem that sugar creates in our diets, some of the effects sugar can have on you, and some ideas to help you address...

In this episode, I'm sharing more about what strength training consists of and why it's so important. Learn some common myths and misconceptions people have about strength training, some concerns people have about it, some of the amazing benefits it can have for you, as well as where to get started and what to do if you've never done any strength training before.   Get full show notes and more inf...

Do you want to eat more healthily but don't have time to meal prep? Do you want to eat better at home but don't like to cook? Eating healthily should not be complicated, so why does it seem so overwhelming to so many of us?   This week, I'm giving you some ideas to help you eat at home more often, save time prepping meals, and eat healthy, even if you don't like to cook. I'm showing you how to fee...