An old chief takes his grandson on a walk to share his wisdom for life. 

"Inside every one of us, there are two wolves in a terrible fight,” he tells the boy.

“One is weak- it’s fear, excuses, laziness, self-doubt. The other is strong- it’s discipline, resilience, courage, and drive.”  

The grandson thinks about this and asks, "Which wolf wins?"

 The chief looks at the boy and replies, "The one you feed."

Every day we make that choice. We skip a workout or show up and grind. We hit snooze or rise and move. We numb ourselves with junk food or we fuel for strength. Each action we take is feeding one of the wolves, and the wolf we feed the most grows powerful enough to rule.

Training in the gym isn’t just about getting strong. It’s about proving to ourselves that we can do hard things, we are resilient, we put our health first, we feed the right wolf.

And when we do it as a pack, we are unstoppable! 

Newsletters are back! I never intend to take the summers off from writing, yet every summer it happens! And THIS summer I was even busier than usual… did you hear? We opened our OWN training studio: Elevate. I am so stoked to introduce you to the space! It’s built for serious lifters, with a boutique, feminine, edgy touch (;

We now have expanded offerings, between accessing the gym on your own time or training in a group setting, working with me directly or remotely, there are many opportunities to train that fit your needs!

Nutrition Tip: BBQ’s every weekend, travel, and kids leaving snacks around all summer? Days are longer, weather is warmer so we move more, eat later dinners, tend to let our schedules fall apart. Is this you? I know it was me! Now that fall is almost here, what do we do about it

1. Establish a routine again, get that meal timing back on track, starting with breakfast. Routines are not only good for planning and preparing, but they are paramount for your health!

   Fun fact: Meal timing, sleep & wake times, and movement help sync your body’s trillions of biological clocks! There’s a reason you feel “off” and can’t wait to get back to a “schedule.”

2. Get the junk out of the house, if there is food in sight, you will be fighting against your biology and your brain not to eat it. Keep foods put away, and store highly palatable foods in a place not easy to reach to create some resistance (i.e. chips, cookies, etc. or foods high in fat, sugar & salt).

   Fun fact: Remember the days are getting shorter which means you are naturally moving less! Your food intake should follow your movement habits! Moving less= eating less or you will see that “winter padding” return. (An easy way to decrease intake with movement is to cut out the extra snacking)

3. Practice the HABIT of stocking up on ingredients, tripling recipes or batch cooking so you have cooked and ready options for meals throughout the week. Use your grocer’s to-go options, insta-cart and online meal delivery if you need to relieve some friction! You should know what you are eating each day!

   Fun fact: Planning and preparing is the key to success, but it takes practice, which then turns into habit, to get it right. Don’t be afraid to mess up, just go for it and find a rhythm that works for you.

Podcasts I’ve been listening to: Chris William’s Modern Wisdom #961 “19 Raw Lessons to Not Mess up Your Life” with Mark Manson. Expect to learn how to actually stand up for yourself, what the real process of personal growth looks like, what it takes to actually cultivate confidence, and much more...

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