TK Holistic Wellness LLC

TK Holistic Wellness LLC I help people build strength, reclaim their energy, & unlock their fullest potential.

Health Coach & Personal Trainer
I help others feel empowered, energized, & truly well from the inside out through personalized guidance, movement, & lifestyle support.

09/08/2026

Saw this quote and it needed a permanent spot on the feed ⬇️

✨You can set all the goals you want but it’s the habits you create and the actions you take that will get you there. Intentions don’t guarantee results. ✨

09/01/2026

Adding rotation helps your body function better in everyday life. Life is 3D — so we gotta train like it! 💪🏻

Rotation offers many benefits⬇️

🏋🏻‍♀️ Core strength & function:
Rotational movements challenge your core to stabilize your spine while your arms and legs move. Your core isn’t just meant to crunch up/down — it’s designed to help you control and transfer force through your entire body.

🦴 Spinal health & mobility:
Training controlled rotation can help maintain healthy movement through your spine and improve overall mobility. You want to build strength and control through a comfortable range of motion.

🩹Injury resilience:
Learning how to control rotational forces can help your body better handle the twisting, turning, and unexpected movements that happen in everyday life leading to decreased chance of injury.

⚖️ Coordination & balance:
Rotation challenges your body to coordinate multiple things at once. Think about changing directions, reaching for something, or throwing a ball — all require your body to work together and maintain balance while rotating.

🏡 Everyday functioning:
We rotate ALL the time — getting out of the car, reaching into the back seat, picking something up, swinging a golf club, playing with your kids, etc. So building strength and control through rotation can help us to better function in everyday life.

Squat. Hinge. Push. Pull. ✨Rotate ✨Training your body in different planes of motion can help you build strength that carries over into the way you move through life.

✈️I’m heading out for an adventure of a lifetime on Thursday, but not before I pack my essentials to keep me feeling ene...
08/04/2026

✈️I’m heading out for an adventure of a lifetime on Thursday, but not before I pack my essentials to keep me feeling energized and healthy. 🙌 We all know travel days often disrupt sleep, digestion, and stress levels so it’s important we continue to support our bodies as best as we can. Here are my fav supplements I take with me, what would you add to this stack? Comment below! ⬇️

07/31/2026

🧠Our brains weren’t designed for constant stimulation. Every notification, email, text, news headline, and call is a moment of distraction competing for your attention. This can cause our bodies and minds to be stuck in fight or flight. And it begins to shape the way we think and feel. 😵‍💫

🏃🏻‍♀️During my training, you will often find me running without headphones. At first this was because you aren’t allowed to use them during Ironman races, but it turned into a way for my mind to reset. It started to crave the quiet and the calm.

🧘🏻‍♀️Your nervous system needs a break. It needs calm. It responds well to nature, reading, taking a walk, quiet time, and meaningful conversations.

These are the best ways to decrease chronic stress, aid attention, improve your resilience, and support your brain health. Health isn’t only about what you consume with your mouth (yes, nutrition is important), but it’s also about what you consume with your ears, eyes, and thoughts. 🙏

07/17/2026

👟Aim for those 10k steps folks! Walking is one of the best and easiest ways to improve your health and wellness. Great for stress relief, digestion, blood sugar regulation, weight management, cardiovascular health and more! Start with where you’re at. If you’re only at 2k a day, aim for 3k the next time and work your way up. Happy Stepping! 👣

☀️Staying hydrated is important for so many reasons, but in the summer heat we need to focus even more on hydrating our ...
07/07/2026

☀️Staying hydrated is important for so many reasons, but in the summer heat we need to focus even more on hydrating our bodies. 💧Water is vital for overall health and you should drink it daily; however, drinking water is not the only way to stay hydrated.

🍉The best hydrating foods for summer are those that provide water plus other essential vitmains and minerals. 😋Here are some delicious hydrating foods that have a high water content you can eat all summer long!

06/17/2026

Who else is training for longevity and a strong body?! 🙋🏻‍♀️

✨If you’re looking for extra support and accountability, I offer gym, home, and virtual training options. DM me for more info! 📲

🍦☀️It’s officially summertime and we all know ice cream is on the mind. Here are some ice cream alternatives with cleane...
06/10/2026

🍦☀️It’s officially summertime and we all know ice cream is on the mind. Here are some ice cream alternatives with cleaner ingredients, allowing you to still enjoy a sweet treat without all those artificial additives. ➡️Bonus hack: enjoy your ice cream dessert right after dinner and then go for a walk - it’ll save you from a big blood sugar spike! Save these the next time you’re going shopping for some deliciousness!

06/09/2026

….I never said I was good at counting 😜. But honeslty, I love when my clients say these things because they are pushing themselves, getting stronger, have better endurance, and are crushing their goals! 💪🏻

06/03/2026

🌈After spending 10 days in national parks I realized that sometimes the best thing you can do isn’t always another workout, supplement, or biohack (although these are important and helpful)

But sometimes it’s simply stepping outside.

🌿 Feeling the morning sun on your face
🌿 Taking a walk without headphones
🌿 Sitting under a tree and taking a few deep breaths
🌿 Feeling the grass beneath your bare feet
🌿 Watching a sunset instead of a screen

Morning sunlight helps support our circadian rhythm, which influences energy, sleep quality, mood, and hormone regulation. Fresh air and movement can help reduce stress and improve mental clarity. Even a few minutes outdoors can create a sense of calm in an otherwise busy day. In a world that constantly encourages us to do more, nature reminds us to slow down.

To pause.
To breathe.
To reconnect.

Health isn’t always about adding more to your routine. Sometimes it’s about returning to the things we were designed to experience all along.

This week, challenge yourself to spend a little more time outside. Watch the sunrise. Take your workout outdoors. Go for a walk after dinner. Leave your phone in your pocket. Your mind and body might thank you for it. 🌞🌱

✨ What’s your favorite way to connect with nature? ⬇️

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Chicago, IL

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Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm

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