Health and Wellness Coach CPT, CHC, NLP Practioner

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10/22/2026

Keeping promises to yourself is one of the most impactful choices you can make each day.

If you say you’re going to move your body today, DO IT!

It’s okay to adjust to your capacity. That’s listening to your body.

But don’t make a habit of adjusting to your mood. That’s letting your emotions lead your decisions.

Some days you have the capacity to push hard. Other days, a walk, some mobility, or 15 minutes of movement is what you’ve got.

Adjust the effort, not the commitment.

Every time you follow through, you’re building something bigger than physical strength.

You’re building discipline, confidence, and trust in yourself.

Keep your word, Movement Motivates®

10/22/2026

It's WELLNESS WEDNESDAY: Your body is pretty darn smart. It can actually make glucose when carbohydrates are scarce.

But that doesn't mean carbs are the enemy!
Fruit, potatoes, beans, oats, vegetables... carbohydrates bring a whole lot more to the table than just energy. Think fiber, gut health, vitamins, minerals, and fuel for doing the things you love.

The real question isn't whether carbs are good or bad. It's how much, what kind, and what makes sense for YOU.

Your goals. Your activity. Your metabolic health.

Your season of life.

That's where nutrition gets interesting. And where individualized coaching comes in!

Need help making sense of your macros and building a nutrition strategy that actually fits your life?

Let's talk. Link in bio.

Move. Nourish. Recover. Live.

Movement Motivates®

We talk A LOT about protein, but I think we’re forgetting about another incredibly important nutrient…FIBER! Fiber does ...
10/20/2026

We talk A LOT about protein, but I think we’re forgetting about another incredibly important nutrient…FIBER!

Fiber does so much more than keep us regular!

It plays an important role in:
• Gut health — feeding beneficial bacteria in our microbiome.
• Blood sugar regulation and insulin sensitivity.
• Appetite regulation — helping us feel fuller, longer. • Cholesterol management and cardiovascular health.
• Supporting healthy digestion and bowel movements.

And here’s something I love about fiber rich whole foods: they often come packed with vitamins, minerals, and phytonutrients that nourish our bodies in so many other ways!

So how do we get more?

Start making small additions to meals you’re already eating.

Add chia seeds to your yogurt. Black beans to your taco bowl. Raspberries to breakfast. Avocado to your eggs. Broccoli to dinner.

It doesn’t have to be complicated. Small, consistent choices add up!

Tomorrow for Wellness Wednesday, we’re diving into CARBOHYDRATES! What they actually are, how our bodies use them, and why we need to stop fearing them and start understanding them.

Move. Nourish. Recover. Live.

Movement Motivates®

You can learn something from others without giving them authority over your life.
10/19/2026

You can learn something from others without giving them authority over your life.

10/19/2026

Your morning coffee can stay. ☕️
But starting over every Monday routine…HAS TO GO!

These are the five habits to build LASTING fat loss:

1️⃣ PROTEIN AT EVERY MEAL.
Aim for 30–40 grams at breakfast. My protein coffee gets me started; meals with protein and fiber carry me through the day.

2️⃣ EAT WITH INTENTION.
Build meals around protein, produce, and fiber. Portions still matter. fat loss requires a sustainable calorie deficit, even when you’re eating “clean.” Know your TDEE (your estimated daily calorie needs) so you can plan an appropriate calorie deficit while still nourishing your body. Track your food and check your data. Data is king.

3️⃣ WALK EVERY DAY.
Build toward 7–10k steps, depending on your starting point. A 10-minute walk after a meal is a simple place to begin. Live a NEAT life!!! (Non-exercise activity thermogenesis)

4️⃣ LIFT 2–3 TIMES A WEEK.
Non-negotiable! Choose weights that challenge you with good form. Track your progress and gradually build your strength.

5️⃣ PROTECT YOUR SLEEP.
Give yourself 7–9 hours and a consistent bedtime. Recovery deserves a spot on your calendar, too.

Practice these for 4–5 months. Give yourself time to build momentum before deciding nothing works.

You can’t choose where fat comes off first, and everyone’s timeline is different. But you can choose the habits you keep repeating.

Save this. Pick your starting point. Keep the promise to yourself!!!

Happy 16th Birthday, baby girl!!! We love you so much, thank you for making life so fun and keeping us on our toes.
10/18/2026

Happy 16th Birthday, baby girl!!! We love you so much, thank you for making life so fun and keeping us on our toes.

10/12/2026

Motivation is rarely the problem.

You just need a plan…so I made you one.

My FREE 12 Week Beginner Strength Program gives you four repeatable workouts each week, clear progression, recovery guidance, and a structure you can actually follow long enough to get stronger.

Here is a place to start, and a plan to keep moving forward.

Want it? Comment or message me “MOVE” and I’ll send it to you.

Move first. Motivation meets you there.

Movement Motivates®.

09/29/2026

Yesterday felt like the kind of Monday that was determined to get the best of me.

Late alarm. No workout. Full client schedule. Coming home from travel. Family, chores, work, life. My attitude wasn’t great and motivation was nowhere to be found.

So I stopped trying to fix the whole day.

I took care of what was in front of me. One thing at a time.

And at the end of the night, when I was tired and could have easily called it, I put my shoes on. Walked the dog. Went to the park. Warmed up. And ran some sprints almost in the dark.

Not because I suddenly felt motivated. I just stopped listening to how I felt and started moving toward how I wanted to feel.

Sometimes you don’t need to save the whole day. You just need to make the next choice a good one.

Move first…Motivation meets you there.

Movement Motivates

A weekend full of fish, new friends, ridiculous conversations, and the kind of time together that fills you with awe and...
09/27/2026

A weekend full of fish, new friends, ridiculous conversations, and the kind of time together that fills you with awe and gratitude.

Jeff Carpenter and I spent the weekend in Ashton, Idaho, sleeping on the ground in bear country, soaking up the fall weather, and fishing the Henry’s Fork.

I’d like to say I’m Jeff’s greatest love, I am, but fly fishing has always put up some steep competition. So i am learning to love it more, and despite what the pictures show, I am getting better. I caught several fish! Jeff was too busy casting to photograph anyone else’s catch.
We made new friends in Jen and Travis, and I already can’t wait for our next adventure. Jen and I took a break from fishing to drive up to where the Warm River pours out of the mountain, and chatted about all things life. And sweet Nancy shared her little slice of paradise on the Henry’s Fork and let the boys fish from her place.

And yes, I had to get up to p*e in the middle of the night. The bears didn’t get me. 😮‍💨

09/23/2026

Wellness Wednesday: PROTEIN 💪

Protein is so much more than a macro goal.

It provides the amino acids your body uses to build and repair muscle and tissue, and to create enzymes, receptors, antibodies, transport proteins and important signaling molecules.

My simple strategy: build your plate around your protein first.

For many people, aiming for roughly 30–50g per meal can be a useful starting point, depending on your body, goals and overall needs. And remember, it doesn’t have to come from one source. Combine foods and let it add up.

The goal isn’t just to know you need protein. It’s to understand why you need it and how to consistently get enough for YOU.

Need help individualizing all the generalized nutrition information out there? That’s what coaching is for. Link in bio.

Next week: CARBOHYDRATES. 👀

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Rupert, ID
83343, 83350

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