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Accepting New Clients!

Message me or click the link in my bio to schedule a free discovery call.

Thinking of making some diet and lifestyle changes to work on your health and fitness?

If someone you love came to you and told you they found a short-cut for their homework, housework, sports, career, finances, etc … what would your gut instinct be?

Our massive commercial food system is built around short-cuts from the farm to the microwave in your kitchen.

Food is the single most impactful element that literally makes or breaks our bodies and shortcuts always come at a cost.

Get rid of the short-cuts, make the decision to invest time & energy into real food/whole food nutrition and watch your health and vitality compound.

I know it’s difficult but it is simply what must happen if your goal is to be healthy and feel good.

We are living in an ocean of convenience & comfort when it comes to health and fitness these days.

It takes a lot of courage and even more discipline to do what’s necessary and to stay the course.

You really gotta want it.

I Am Accepting New Clients!

We are each half of every relationship we enter into.

This is for anyone who is ready to do the hard work of bringing a stronger, fitter, healthier and happier version of themself into everything they do.

💭 We will workshop your goals, objectives, and motives to get reinspired to get and stay healthy and fit. There are people counting on you.

🥩 We will workshop your nutrition, hydration and supplementation strategies to reduce inflammation, heal your body, and provide the natural resources needed to build a healthier, more resilient, and more athletic and beautiful body.

😴 We will workshop healing strategies to combat stress, inflammation, and to tilt the scales toward recovery, growth, and healing so you can get back to doing whatever it is you love to do.

💪🏻 We will workshop exercise strategies that you enjoy, ones that build your body up with coordination, balance, stability, and strength so you can enjoy all the benefits of walking around in a leaner and more athletic body.

Message me if you’re interested or book a discovery call or free mini assessment by clicking the link in my bio!

Foundation Principles of Health

Master the basics

Perhaps an unpopular opinion 🤔

There are always exceptions but I think most of us should have this ability.

Yes too real lol

Too real 🤣

Nutrition strategies are so key if the goal is to reduce body fat.

Consider choosing just one of these strategies with intensity for 6-8 weeks and see what happens!

If you need more guidance or have questions, reach out for Registered Dietitian Nutrition Coaching!

Click the link in my bio and book a free discovery call!

I believe that most successful people in the world are successful because of this principle.

When the stakes are high and there is a lot to lose and/or win, we put forth a LOT of effort to make success more likely.

When the stakes are low, we lose the sense of urgency, focus, and intensity that is necessary to really make significant progress.

I’m so fascinated with this as a concept and am playing with ways to integrate it into actionable strategies to destroy complacency and leverage my own motivation and efforts in different areas.

Holistic Strength and Conditioning

Strength and conditioning is about making new decisions, enough times that they become automatic, even under pressure.

We don’t make new decisions when stressed, we fall back into the old ones, the routines and habits that have already been established.

It takes a LOT of effort, hard work, time, energy and resources to overwrite old decisions and replace them with new ones, especially at the beginning, but it gets easier and easier over time.

It’s a game of sets and reps - simple but certainly not easy.

Link in bio for coaching.

Here are some key actions I am prioritizing: ⬇️⬇️⬇️

Asking to improve my holistic health & overall human performance this year.

📚Study More
🥘Cook More
🔥Train More
🎁Give More
💤Sleep More
🏔️Adventure More
👨‍👩‍👧‍👦Love More

Biologically appropriate real food nutrition comes from someone with a barn 😂

I read recently that upwards of 60-70% percent of calories consumed per day in the standard American diet come from heavily processed convenience foods and beverages.

These foods disrupt our bodies metabolic processes and our biochemistry, and they displace what could otherwise have been biologically appropriate, nutrient dense, minimally processed whole foods that nourish and build our bodies.

Seems like a unique way of screening our diets - what percentage of total calories per day is coming from BARN foods?

Imagine if everyone in America swapped that and ate 60-70% BARN foods?

Nutrition Coaching Available

Message me or book a free consult by clicking the link in my bio.

How I reverse engineer my goals in health and fitness!!

🎯🎯Adaptation: What results, outcomes, and adaptations do I want to experience?

🥩🥬🛏️Recovery: What diet and lifestyle factors need to be in place in order to support that outcome?

💪🏻🔥Stimulus: What work needs to be done in order to encourage my body in this direction?

Today is full of opportunity, full of potential.

1.) Learn something new about an area of interest or an area you’d like to make progress in.

2.) Try a new food or beverage that is nutrient dense and will nourish your body and mind in new ways.

3.) Move your body in either a new or difficult way, new or difficult enough that you have to slow down and really focus.

Find a new way to contribute and provide greater value at your work. Go the extra mile and make a client/coworkers day.

4.) Turn off the tv for an hour tonight and just spend some quiet time with a good, creative, fun adventure book/audio book. Fiction only, this should not be work, its play time, give your mind a break from work.

Then go to sleep with gratitude for a fun day of adventure, play, growth and new experiences!

Arugula is a powerhouse!

This is the vitamin and mineral content in just 66 grams (about 1 big fistful) which I sautéed gently and seasoned lightly.

It turned out to be roughly three bites of greens 🥬 and I easily could’ve doubled or tripled my intakes for all these values in one meal!

One cool quality of arugula is how rich it is in nitrates (the richest of any leafy green) which have some cool properties regarding cardiovascular health and performance.

Folate and vitamin K are some other notable nutrients that are abundant in these greens and worth getting more of in your diet!

The vitamin K levels (a nutrient involved with blood clotting) are so rich that eating a lot could potentially interfere with the effectiveness of blood thinners.

Flexibility - doesn’t just mean being able to do splits, but more practically means having the ability to move each joint through what is considered to be a full and normal range of motion, without major tightness or restriction.

Assessing for this is a great first step to take if your considering starting a new fitness/exercise routine.

Addressing limitations in flexibility will set you up for greater success throughout your movement journey.

Send me a message if you are interested in assessing your flexibility, which can be done on your own online or in person with guidance and more in-depth instruction from myself!

People make changes for two reasons.

🔵 To move toward a more compelling future.

🔴 To move away from pain and suffering.

🫥 If you’re struggling to make changes, I would predict that you haven’t spent enough time on this type of work, and it is work.

🔵 There are a LOT of limiting beliefs that stifle us from dreaming up a more compelling and beautiful future.

🔴 It can be difficult and painful to face the potential disasters that are intimately paired with the more suboptimal lifestyle decisions that we all make.

🫥 On top of that, there is MAJOR cultural momentum to stay comfortable in our collective convenience lifestyles that we have manufactured together.

Truly, we’ve got it so good.

Truly, good is the enemy of great.

Truly, too much of a good thing isn’t so good.

New gym upgrades!

1️⃣ Roof and door have new insulation that is working very well, and I love the new look it gives to the gym/cave!

2️⃣ New cable system is installed and ready to rock and roll!

Looking forward to training with some new movement options and more varieties with smoother transitions between exercises!

Ownership

How good are you at stepping back and looking at your life from the perspective of owner, operator, and head project manager?

What project is more important than your own personal health, wellness, and holistic personal development?

Are you guilty of this?! 😆

Zach Finney (RD) on Instagram: "When you teach someone to deadlift for the first time, never fails 😂😂" Zach Finney (RD) shared a post on Instagram: "When you teach someone to deadlift for the first time, never fails 😂😂". Follow their account to see 210 posts.

Gratitude - for the ability to move, to train, to explore my bodies abilities and to push to develop new ones.

Gratitude - for the opportunity each day to learn something new about myself and all the inner workings of my body.

Gratitude - for the opportunity each day to try to live a good and meaningful life.

Gratitude - for a brother to walk through this journey of self development alongside.

What is something you can be grateful for today?

You don’t have to become a fitness fanatic to be healthy.

You do have to become a manager though.

You do have to find systems and strategies to manage the following … ⬇️⬇️⬇️

💬 Your dominant thoughts, ideas and beliefs around health and fitness.

🍩 Your habits around nutrition, hydration and supplementation.

👟Your macro (weekly/day-to-day) movement routines, and your micro (individual reps) movement/postural abilities.

🛏️ Your sleep, self-care, rest & recovery, adventure and lifestyle habits.

Health and fitness is a game of habits … what do yours currently look like?