An online joke about Severance sparked an interesting question: Can I get severed, but for the gym? If you could separate your fitness life from the rest of your existence, would you? Would you choose to be the gym Innie, fully immersed in the sweat and effort but with no memory of why you’re doing it? Or the Outie, who never experiences the grind but wakes up stronger, leaner, and more muscular—reaping the rewards without recalling the work? At first glance, being the Outie seems like the better deal, but is it really? The harder part of fitness often isn’t just the workouts—it’s the other 23 hours of the day: nutrition, recovery, sleep, and stress management. This post explores why true success comes from reintegration—learning to embrace both the process and the results, rather than trying to separate them.

Strength training isn’t just about looking good—it’s about building a stronger, more capable life. Beyond aesthetics, it enhances balance, resilience, and independence, helping you move with confidence and recover more easily from life’s physical challenges. From lifting everyday objects with ease to preventing injuries and staying active for years to come, strength training offers benefits that go far beyond the mirror. No matter when you start, the strength you build today will support you for a lifetime.

Running is more than just putting one foot in front of the other. You need a well-rounded approach that goes beyond the miles to perform at your best, avoid injury, and enjoy the process. That's where my newly established S-T-R-O-N-G framework comes in. I created a system to help runners of all levels build strength, resilience, and consistency. Here, I'll break it down with concrete examples you can apply—and why even experienced runners sometimes need outside guidance and support.

S is for Strength Training
T is for Targeted Recovery
R is for Running Smart
O is for Optimized Nutrition
N is for New Mindset
G is for Growth Focused Plans

Are outdated fitness beliefs slowing you down? From extreme exercise to restrictive diets, it’s time to separate fact from fiction and unlock your best results yet. Don’t let these common myths hold you back any longer!

In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.

Do you feel too busy or stressed to focus on your health? Think again! In this post, I share practical, no-nonsense tips to improve your wellness—even during busy workdays. From movement snacks and hydration to stress management and tiny habits that lead to lasting change, discover how prioritizing your health can boost your energy, productivity, and overall well-being. Plus, learn how to bring these ideas to your workplace for a healthier, happier team!

Learn to avoid the comparison trap and to celebrate the P in PR by celebrating the small wins along your journey.

There are three steps to set up your environment for dieting success. 1. Clean out your pantry and fridge so the foods that are close at hand support your goals. 2. Go grocery shopping and buy the types of foods that help you achieve your nutrition plans. 3. Meal prep so that you have healthy foods convenient and available for when you are tired, late, stressed, and frazzled. Explore these blog posts for more tips for success.

You don’t have to overhaul your diet to see results and improvements in running performance. Instead, develop these habits to simplify your nutrition and diet strategy. 1. Eat minimally-processed foods. This alone will correct most issues with diets. 2. Eat adequate protein to support your goals. 3. Drink enough water. Simple enough to execute right away.

Try this 30-minute speed-building ladder interval treadmill workout to increase your speed to train to run faster.

If you started running to lose weight, and it worked at first, but your results have stalled, this blog post can help you understand the reason why, and what to do about it to continue to see new weight loss results.

Runners who strength train are stronger, faster, and have a reduced chance of injury. The five reasons runners need to strength train are to run faster, to run longer, to reduce injury risk, lose fat, and increase confidence. Learn more about runner-specific strength to improve performance

Nutrition can be so confusing. One expert says to include fruit in your diet, and another says to eliminate it. If you are looking for a list of foods to avoid to stay healthy, the internet is full of them, but we should be listening to our bodies when deciding what makes us look, feel, and perform our best. Here is a list of foods you don’t have to avoid (if you don’t want to) to stay healthy. Learn to tune into your body’s feedback to determine which foods are best for you.

If you are a runner with big resolutions for the new year, I pulled together 10 blog posts that can help you reach your goals. Whether you want to run a faster 5K, your first 5K, or half marathon, get up earlier to work out, start strength training, or lose fat, I’ve got you covered! If you need more individualized run coaching, I am opening up a few more online spots.

Forget about cleanses and detoxes in the new year and instead make a sustainable resolution to build healthy habits over the next 31 days with this new year's challenge. No extreme behaviors required for successful completion.