Dare To Move Fitness

💡 If you want to be *fit* you need to put as much effort into your recovery as you do your training 💡

This has been an on and off challenge for me for years before I hurt my knee. Over the last few months- sometimes all my body could do was recover. So, that’s what I did.

Our bodies won’t allow us to do things that it doesn’t think it has the tools to recover from (unless of course it’s a life or death situation). We’re basically machines- right?!?

So many times I hear of people who are typically high achievers unable to reach their long term health and fitness goals. These are the people who are hitting it hard every day, skipping sleep for workouts, eating less than 12kcal a day during the week (and usually binging once they hit the weekend), and never touching a foam roller, massage gun, or anything of the liking. Oh and they’re usually under a chronic stress load that’s causing their fight or flight systems to constantly be engaged.

I am/ used to be that person. I get it. I just beg the question for those of you who are like me; hard workers looking for results: maybe the problem isn’t something fixable by more hard work? Maybe. Maybe just the opposite is true- less hard work (or working hard in other areas) is the answer. 🤯

Crazy- I know. But, if you’ve tried everything else and you’re at your wits end, maybe give some of the following a go:

Quality Sleep

Drinking more water & electrolytes

Reducing caffeine intake (guilty)

Breathing practices

Eating nourishing foods

Foam rolling

Stretching

Going on walks (slow walks)

Active recovery workouts

Taking rest days.

Being still. Being quiet. Doing absolutely nothing.

We’re in this together. Let me know how it goes. Let me know some of your favorite ways to recover (I know I missed a lot) And be easy on yourself- giving yourself a hard time about your current state of being will only perpetuate it 🤯

Need accountability with changing habits and sticking with them long term? I still have a couple more spots for online training. DM for more details 💚

Now Accepting New Clients! 💪🏼

I’ve been pretty hush-hush on this for a while- trying to figure out how I can best serve y’all on your health & fitness journeys remotely. 👩🏼‍💻

I’ve been coaching a few amazing clients online the last 6 weeks or so (thank you so much for being some of the 1st) and am ready to advertise to my circle what it is I’ve been working on:

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Online Health & Fitness Lifestyle Coaching by Dare To Move Fitness LLC!!!

Who: YOU!! Anyone can apply for coaching- but you must be ready to work towards your goals (for you!) and have access to a smart phone/computer. I’ll be taking on 6 new clients! 😎

What: completely personalized online coaching to help you reach your health and/or fitness goals. Coaching includes personalized workouts (for at home and the gym), weekly sustainable nutrition plans (no fad diets here!), mindset work, habit tracking, daily accountability, weekly check-ins and more. The program is 100% made for you to help you reach your goals.🤗

When: Now accepting applications for new clients until December 23rd. New clients will begin their programs on January 1st! 🎉

How: After the application process if both parties determine it’s a good fit- I will send you a thorough consultation form with an option to schedule a video or phone chat for me to get as much information from you as possible. From there I will curate your program just for you and get you set up on the coaching app. Once we get started we will communicate through the app and email, with weekly check-ins and frequent messages to hold you accountable and provide support. Clients will sign on for a month at a time! 👍🏼

Why: Health & Fitness is my passion and I want to be able to provide a service outside of in person training (still a couple spots available for that!) that is all encompassing! I believe that health and fitness extends far beyond workouts!💪🏼

If you are interested in coaching or have any questions, please send me a message or follow the link in bio for the coaching application. I look forward to hearing from you 💕

Meal Prep Tuesday anyone??

I’ve decided to dedicate Tuesdays to sharing some of the meal preps I’ve been trying, to give folks some ideas and inspiration of what an enjoyable prep can look like.

What you can expect:

Recipes and food combinations weekly; mostly lunch/dinner recipes with the occasional snackspiration 😉

Mostly paleo dishes which for me means usually limited gluten/grains, dairy, added sugar and processed foods (doesn’t mean I never do this because c’mon.

Focus on fuel, but also fun tasting foods that I (and maybe you too) don’t get sick of.

My website will always have my latest prep recipe :daretomovefitness.com

Hope y’all can enjoy this as much as I have. Let me know if you try any of my creations or if you have any suggestions or things I should try! Always open to trying new things ☺️

PS. These burgers are bomb and make a great prep! Check out the full recipe at daretomovefitness.com 💚

Training Times Available 💪🏼

Meal-Prepping 101 How many times have you eaten something either not in line with your health and fitness goals, or more expensive than you’d like, or just not eaten at all because you didn’t have the time to make s…

Personal Training & Nutrition Availability:

Hi friends, I have a couple openings for in person personal training and nutrition coaching at Ethos Athletics in Burlington (3 minute drive off exit 13 near City Market South End)

Times available are currently Tuesdays at 9am and Wednesdays at 11am. Send me a message for more information or to schedule a consultation 💚

“Get Strong; not old”

Bonner approached me a few months ago wanting to try powerlifting.

Today she competed for the first time.
Proud is an understatement. Bonner followed our programming to a T and trained 3x per week diligently to reach her goals.

And… today she deadlifted 193!!!
Looking forward to the next comp!

I love being bad at things…

Being bad at something (especially when I acknowledge it or someone else respectfully informs me) is frankly awesome.

I wouldn’t do half the things I do if I were the best at them.

Being bad gives you meaning, drive, and purpose for growth- for me at least.

I enjoy the challenge, the process of learning new things and practice, and if you start out inadequate at something- when you become proficient and eventually excellent it’s that much more of a rewarding experience.

Currently bad (but getting better at) bench pressing & snowboarding.

What’s something your working on getting better at??

Life is 10x better when…

You enjoy the process and not just the results 🙃

🙏🏼When you enjoy doing your job as much as you enjoy the financial freedom it provides.

🙏🏼When you enjoy your workouts as much as you enjoy the way they make you feel afterwards.

🙏🏼When you enjoy cooking the meal as much as you enjoy eating it.

🙏🏼When you enjoy working on the project as much as you enjoy seeing the finished project.

Life is so much better this way. If you don’t currently enjoy the process- I’d ask yourself why that is, and see how you can make it more fun, or change it all together. There are so many ways to get to the results we want- find ones that make you happy along the way. Life is too short not to.

With that said- if you’re looking for results in fitness and nutrition and are looking for a process that’s effective and FUN (Hahahhaha I’m totally biased, but you already knew that)- I have a few spots open for personal training at Ethos Athletics! 👇🏼

💪🏼12pm Mondays

💪🏼9am Tuesdays

💪🏼5pm Tuesdays & Thursdays

Message me for more details 💚

The most expensive food you’ll ever buy is… the food you don’t eat.

Say it one more time for the people in the back:

IF YOUR’E NOT GOING TO EAT IT- DON’T BUY IT.

I’m serious.

Follow me for more money saving tips 😂

But actually tho- link to my newest blog post- money saving tips for your next grocery store haul of nutritious and yummy food. Check it out and let me know any tricks you’ve got up your sleeve for saving!

Grocery Shopping Money Saving Tips So, lately I’ve been posting a lot about food; good food at that. It crossed my mind the other day how costly healthy eating can be for many of us (side note: many folks have financial barriers to …

“The things to do are: the things that need doing, that you see need to be done, and that no one else seems to see need to be done”
- R. Buckminster Fuller

While you’re thinking on that one: I have some openings in my schedule for 1:1 training at Ethos Athletics!

👊🏼12pm Mondays

👊🏼9am Tuesdays

👊🏼11am Wednesdays

👊🏼8am Fridays

Message me for more details, Or to set up a consultation!💚

How I coach nutrition with my training clients 🍎

Nutrition is always a hot subject that people ask me about. As a coach with certification as a nutritionist, I work with clients 1:1 and in small group settings to help them look and feel their best.

While there are numerous “right” ways of eating for any individual (most of which can be self-researched on google 💁🏼‍♀️) the application of such habits can be difficult… and that’s where I step in.

Swipe right. This is roughly how I go about helping my clients come up with action steps (things that they can start right away) to help them reach their goals.

👊🏼Step 1: Start by acknowledging (without judgement) and tracking what you currently do- psst it’s tricky, but don’t make any changes just yet. This is what goes in the “Now” column.

👊🏼Step 2: Through evidence based research or working with a dietician if appropriate- determine what ideally you’d like to be eating for your specific goals. Note: these should be reasonable in terms of health (I.e. our bodies need a minimum amount of food daily), but may seem impossible to do right now (that’s where step 3 comes in). These go in the “ideal” column.

👊🏼Step 3: Determine what is a step (not a jump) between what you do now and where you ideally would like to be. An easy example is water intake. Let’s say you currently drink a bottle of water a day, but ideally would like to drink 4 for increased hydration. The next step wouldn’t be to start chugging 4X what your body is used to; 1 more bottle (or even half) is a great “next” step. These go in the “next” column.

Both our physical bodies (hello homeostasis) and our habit loving brains don’t thrive when we ask it to do a 180, or completely quit cold turkey. Easing into change increases sustainability and longevity of new habits. As the next steps become as innate as your old habits, another column of “next” steps can be added until you reach “ideal”. Patience is 🔑

Need a little snackspiration? I got you covered.

New Energy Ball Recipe posted on the blog at Daretomovefitness.com

Happy Monday and Happy New Year!

Energy Balls Snacks! Snacks! Snacks! The only thing that gets me through my work day (morning IYKYK) besides my second coffee. I think it would be a fair argument to say most of us “trainers” rely on snacking; …

Times available this week for Free Consultations for training. Message to schedule and for more details!

Consultations are booking now for my newest Small Group Training offering!

Send me a message for more details or to schedule a time to meet at the gym for a consultation. 💚