Take charge of your health, build back your strength and energy, reorganize your habits with a few simple changes that allow you to breathe and recenter. In a few days the habits start paying off: feel your body responding to the new challenges by giving you more energy. In a few weeks, the mindset shift becomes more permanent. Your new habits start manifesting in better mood, sleep, recovery, and strength. In a few months, you'll have built momentum and leveled up to your better self - fully centered, ready to take on anything. Stronger, better, the best version of who you want to be comes into crystal clear focus. More energetic, stronger, well-rested, more connected to those you care about, and to your values. Put yourself back in the center. You are the main character.

Now is the perfect time to kick-start your health and fitness with a proven structure, strategies and support. In just a few weeks, your mood lifts, your sleep improves, your strength is starting to return. You’ve built real momentum, and it feels like stepping back into your full power. Grounded, focused, and ready to take on whatever comes next. Get ready to feel like you again — clear, energized, and dialed in. Get ready to power up.

Getting your 1st chin-up is a big challenge, but you can do it! This 3 day a week program will guide you through a series of progressive strength-building workouts designed to help you get that chin over the bar with solid form. You'll need a chin-up bar, sturdy resistance bands and ideally access to machines like cable machines and assisted chin-up machines. If that’s not available, no worries—we can adapt everything using just bands. What if you’re not quite there after 8 weeks? No problem—just reach out and we’ll extend your program to keep you moving toward that first chin-up!

This 8-week program is designed to get you a stronger, more stable core as an addition to a general full-body workout program. All you need is a Swiss ball, a dumbbell, kettlebell, or medicine ball, and a mat. This program includes 2 x 30 minute workouts, scheduled on Tuesdays and Thursdays : Day 1 - rectus & transverse abdominals Day 2 - obliques, hips, & everything abs Assessments at the start, week 5, and upon completion of week 8. If you're seeking more definition, remember, abs are made in the kitchen! You could have the strongest abs in the world but they won't start to show until your bodyfat is low enough to reveal the results of your hard work (~18-21% bodyfat for women, ~10-14% for men). This program helps you get leaner with key habits to help shift you into a small caloric deficit: basic nutrition habits, meal ideas, and check-ins, plus group accountability to help keep you on track. Consider adding professional coaching, meal planning, and habit coaching to help accelerate your progress.

If you've been unable to exercise for a long period, this program will guide you in just 20 minutes, 2-3 days a week to regain strength, mobility, balance and feel better overall. All you need is some space, a mat, and light bands with a door anchor. You'll receive habit reminders to help support your training, such as eating more protein, spending time outdoors, and getting more sleep. In just 8 weeks, you’ll be ready to take on more challenging workouts, group classes, hikes—whatever supports your path to a more active, healthy life.

Train hard. Recover well. Perform at your best. Built for endurance athletes, strength athletes, masters competitors, and dedicated recreational athletes who want their nutrition to match the effort they put into training. Whether you're chasing a personal best, preparing for an international competition, or balancing high-volume training with a demanding career, your nutrition should work as hard as you do. Together, we'll build a personalized nutrition strategy that supports your training, recovery, body composition, and performance goals, without restrictive diets or complicated meal plans. Your coaching begins with a comprehensive assessment of your training schedule, competition calendar, lifestyle, and current eating habits. From there, you'll receive practical, evidence-based guidance tailored to your sport, preferences, and real life. As your training evolves, so will your nutrition. We'll adjust your strategy to support changing workloads, recovery demands, competition preparation, and travel so you can stay fueled and focused wherever you compete. Traveling to compete? You'll receive practical guidance on fueling away from home, navigating unfamiliar food environments, packing competition-friendly foods, and understanding anti-doping best practices so you can travel and compete with confidence. Through ongoing one-on-one coaching, you'll learn how to fuel smarter, recover faster, maintain consistent energy, and remove the guesswork from performance nutrition, so you can focus on your training. Includes: - Personalized performance nutrition coaching - One-on-one remote coaching - Unlimited two-way messaging - Monthly group coaching calls - Ongoing nutrition adjustments as your training evolves - Competition and travel nutrition planning - Practical guidance on competition fueling, food transport, and anti-doping considerations - Sustainable strategies that support long-term performance - Nutrition strategies tailored to every phase of your training and competition season

Interested in trying online coaching? This free sample week will help familiarize you with how I deliver programming using the Trainerize app. This gentle training program can be done safely by anyone, anywhere, in just 3x 30 min sessions per week, with the minimum of equipment - just some bands and a flat surface. Sample habit tracking demonstrates how, over time, small habits can be transformative. You'll also have access to our group chat where you can ask questions and get support from other people on their health journey.

Suspension training challenges every muscle group and increases strength, stability, and coordination. This program utilizes supersets to maximize time efficiency with 90-second rests for optimal force production. There are 3 different workouts per week, each about 35-40 minutes long: (push/anterior chain day; pull/posterior chain day; legs day) alternating in a day-on, day-off schedule. The work evolves over 2 training periods to ramp up intensity as you build muscle and strength.