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

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

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

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

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

In less than 8 weeks, we’ll officially be in summer! As a personal trainer, I know many of my clients start thinking about that “summer body,” wanting to feel more fit and toned this time of year. We see it everywhere: ads, social media, fad diets, and intense workout programs promising quick results. Here's the thing, you don’t need to be extreme. Every small, healthy action adds up! Shifting your mindset from achieving a certain look to focusing on getting stronger, healthi

Hi fitness family! I've been getting so many questions about strength training so I figured I'd dedicate a blog post to answer some common strength training questions! Is building muscle safe? Yes! As long as you're lifting weights and exercising with the correct form, it's completely safe. There are many benefits to strength training and/or building muscle: improve insulin sensitivity, increase strength, maintain or increase bone density, manage weight, reduce muscle loss, i

March is flying by! We're wrapping up Q1, and spring has officially sprung! I enjoy this month because it feels like a fresh start. Let's use this energy to freshen up and reset our routines. Here are some ways to refresh habits without the overwhelm: Assess/reassess what worked and what didn't: It's been 3 months into the year which is a great time to check in with what's worked for you and what hasn't been working for you. Maybe the habits you set in January are solid or ma

Spring officially starts next Friday March 20th! I'm so excited for warmer weather and sunshine. My birthday is also in the spring which is probably why I love it so much! As the days get longer and warmer, it's an amazing time to take our workouts outside! Here are some outdoor workout ideas to try this coming season. Exercise outdoors - If you have workout equipment like dumbbells or bands, do your workout in the yard, park, or beach! Go for a walk - I absolutely love walki