Burnout doesn't just happen with work. It can also happen with working out. Maybe you're lifting really heavy or running for long periods of time without enough rest. Not only can you get burnout, potentially lose workout motivation, but you could also risk overtraining. Here are 3 ways to avoid burnout in your fitness routine. Add variety - I find we mentally burnout from our routine if we keep doing the same exercises or activities without any adjustments or changes. Change

I know it's so tempting to skip the warm up and go straight to your workout. It feels like we don't have enough time to get our entire workout done, but warming up is just as important as the workout itself! Here are the benefits of warming up: Gets your heart rate up and blood flowing "Warms up" your muscles for the movements you're about to do Increases flexibility and mobility in your joints Mentally and physically prepares you for exercise Ultimately prevents injury As mu

Hello September, and hello (almost) autumn! The first day of autumn is Tuesday September 22nd! Here are the fruits and vegetables we'll be seeing more of this season! Apples Bananas Beets Bell Peppers Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cranberries Garlic Ginger Grapes Green Beans Herbs Kale Kiwifruit Lemons Lettuce Limes Mangos Mushrooms Okra Onions Parsnips Pears Peas Plantains Pomegranates Potatoes Pumpkin Radishes Raspberries Rutaba

I created a dumbbell workout series that works all your muscles! Grab your dumbbells, and let's get lifting! 12 Minute Dumbbell Upper Body Workout (Chest, Shoulders & Triceps) The first workout in my series is a dumbbell upper body workout! This is an upper body push day perfect for strengthening chest, shoulders, and triceps! 15 Minute Dumbbell Lower Body Workout (Glutes & Legs) The second video in my series is a lower body workout! Grab your dumbbells and let's work your le

I know, I know. You've probably heard so many trainers talk about getting enough protein and how important it is, but we only talk about it so much because it's true! I find that getting protein in our diet can be challenging, but it doesn't have to be! Here's a list of my go-to protein sources! Chicken or other lean meats like fish - Chicken breast is a staple in our household. We also love eating tilapia! Lean beef - We try to get lean beef so it's still high in protein but

Hi fitness family! I recently created a series of bodyweight workouts designed for real life. If you only have 5-10 minutes to move, these are perfect! 5 Minute Full Body Workout If you only have 5 minutes then this workout is perfect for you! It doesn't require any equipment, and you can do it anywhere! 10 Minute Apartment Friendly Cardio Workout and no jumping required Have a little extra time and want to get some cardio in? This 10 minute cardio workout doesn't require any

I get it, life gets busy. Now with kids out of school and summer vacation, some of us have fallen out of our fitness routine. It happens! The trick is to adapt, and find time throughout our day to continue being active. Here are 10 simple ways to get activity in throughout you day: 5 Minute Walk - We can all spare 5 minutes of our day! Start your morning with a walk, take a walk during your break, or bring family and friends along your walk so everyone can stay active! Stretc

International Day of Friendship is today, and National Friendship Day is August 2nd! What a better way to celebrate than to work out with a friend? Whether it's taking a class together, spotting each other at the gym, or going on a walk, this is great way to socialize and exercise! Working out with a friend can help you stay accountable, boost motivation, and make exercise more enjoyable! I offer duo sessions where I train you and a friend, partner, sibling, or even coworker

Curious about how to get the most of your workout? Let me show you! Here's what my training sessions look like! Warm up - During the warm up we spend time foam rolling, working on mobility and movement prep, and doing dynamic stretches. Our bodies are not like cars that can go 0 to 60 in 3.5 seconds. By warming up our bodies, we get our heart rate up and our muscles warm so we can prevent injury and prepare us for the work we're about to do in our session! Strength Training -

Besides in person training sessions, I also train virtually through Zoom and create customized online training programs via Trainerize. In this week’s post, I’ll break down the benefits of both! Virtual Training Sessions Virtual training is a great option if you’re not able to train with me in-person due to distance or a very busy schedule. You can train in the comfort of your own home as long as you have a device with Zoom! You don’t have to drive or even leave your house to

Summer is starting to heat up! For those of us who like to spend time outdoors, we need to be a little extra prepared doing outdoor activities this season. Here are some tips to safely work out outdoors this summer! Hydrate hydrate hydrate I can't say this enough! The hotter it is outside, the more you sweat. The risk of dehydration, heat exhaustion, and heat stroke increase as the temperature increases. Drink a glass of water first thing in the morning. Drink water before, d

I can't believe July 4th is this Saturday! It's such a fun time eating and socializing. This holiday might include barbeques and indulgent foods, but that doesn't mean you can't be healthy this 4th of July! Here are some healthy food hacks for your next July 4th BBQ. Swap traditional dips for Greek yogurt-based dips Try using Greek yogurt or cottage cheese as a base for your dips. You’ll still get that creamy texture with added protein. Make your own guacamole Avocados have t

The scale measures our weight, but it’s not necessarily the best way to measure our fitness progress. I know we can get fixated by the number on the scale, and I’m here to tell you that the number on a scale is just a number. It doesn’t tell me what your body is made of. More importantly, it does not determine your worth! Here are some healthier ways to track progress: Progress pictures - Taking before and after photos is a great way to see how your body has physically chang

Are you lacking motivation to work out? Are you bored of your workouts? Do you feel like you’re in a weird workout “funk?” As a personal trainer, I’m here to tell you it’s okay! It happens. We can’t be 100% excited and motivated to work out all the time. Here are some ways to ignite your workout spark again! Add another rest day - It might sound counterintuitive, but if you’ve been working out 5-7 days a week, you might be burnt out. A little extra rest or decreasing your wor

Summer officially starts Sunday June 21st! I'm already enjoying the warmer weather and later sunsets. With the change of season also brings a change of produce. Here's what fruits and vegetables that will be making its appearance this coming season: Apples Apricots Avocados Bananas Beets Bell Peppers Blackberries Blueberries Cantaloupe Carrots Celery Cherries Corn Cucumbers Eggplant Garlic Grapes Green Beans Herbs Honeydew Melon Lemons Lima Beans Limes Mangos Okra Onions Peac

Hello June! This year is flying by! How are we already halfway through 2026?! This is the perfect time to check in with yourself, reflect, and adjust any habits or goals you set at the beginning of the year. Ask yourself: What’s been working for me?What hasn’t been working for me?What changes can I make moving forward? If things have been going great, keep it up! If things haven’t gone the way you planned, that’s okay too. Progress isn't linear, and there’s no better time tha

Hi fitness family! It’s already the end of May, and summer is right around the corner! ☀️ Summer officially starts on June 21st, which means many of us will be traveling and going on vacation. A lot of my clients ask me how to stay healthy and fit while they’re away, but don’t worry, it’s totally doable. Your routine might look different, and that’s okay! Here are my go-to tips for staying fit while on vacation: 🚶‍♀️ 1. Get Your Steps In Don’t underestimate the power of walk

Memorial Day is this weekend! Even though it’s not technically summer yet, this holiday definitely gives summer vibes. It’s usually filled with BBQs, delicious food, and a good time with friends and loved ones. Instead of dreading the indulgent foods, here are some healthier additions and swaps you can bring to your next Memorial Day BBQ: Swap traditional dips for Greek yogurt-based dips Try using Greek yogurt or cottage cheese as a base for your dips. You’ll still get that c

Hi fitness family! Recently, I've been getting a lot of questions about what supplements I'm taking so I decided to list them and why I take them! I want to remind you guys that supplements are not meant to replace your meals or nutrition - that's why they're called supplements. They just "supplement" the food you're eating. This is also not medical advice so please consult your doctor or health professional if you have any medical questions or concerns. These supplements are

We're so good with our workouts, but when it comes to stretching, it's something we rush or don't do at all. In my training sessions with clients, we prioritize dynamic stretches in our warm up so we can be ready for our workout. We then end with static stretches to help "cooldown," bring our heart rate back down to resting, and improve flexibility. Stretching can help improve flexibility and mobility, prevent injuries, help us move better in our workouts and daily life, help