hat moment when you try on last summer’s bikini and panic... 👙😳

We’ve ALL been there. Standing in front of the mirror in March, suddenly realizing summer is coming WAY faster than you thought. That voice in your head has you spiraling with thoughts like: “I need to lose 10lbs before bikini season!”

Before you panic order detox teas and Google “how to lose belly fat fast,” here’s the good news—you have time!✨No, like really - YOU HAVE TIME. Science says so, OK?

Wondering what you actually need to know about staying fit and healthy during pregnancy?

As a former athlete, you know the power of movement. But pregnancy brings a whole new challenge—how do you stay strong, fit, and energized while supporting your growing baby?

Whether you're in the trenches of exhaustion during your first trimester or navigating the fourth trimester (postpartum recovery) (aka a whole new body), knowing what your body needs and how to take care of it will make all the difference

The New Year is a perfect time for former athletes to reset and refocus on their fitness and health goals. But how do you move beyond just good intentions and actually achieve those goals? In this guide, we’ll explore effective goal setting strategies, including SMART goals, and how they can help you stay motivated and on track. From fitness goal examples like running a 5K to nutrition goal setting for better meal planning, you’ll learn how to break down your big goals into achievable steps. Plus, we'll cover tools like goal setting templates, vision boards, and fitness goals worksheets to help you measure your progress and stay consistent. Whether you're aiming to improve your strength, flexibility, or overall health, these practical tips will guide you in turning your New Year's resolutions into lasting habits.

Wouldn’t you love for their to be a way to get through the holiday season without worrying about gaining weight, feeling stuck in an all-or-nothing mindset, and loving the way that cute new outfit fits during your holiday party?

In this blog, I’ll go over some habit changes you can make right now to heal your relationship with food and exercise to uncover a healthier, happier you. Can you think of a better present than that?

Here’s what we’ll cover:

• Finding your why

• Planning ahead for success

• Holiday eating tips (Treat yo self)

• Handling pressure from family and friends

• Creating a realistic routine in the New Year

Traveling is one of my FAVORITE things to do, but at one point of my fitness journey, it used to stress me out. As a former athlete obsessed with perfection, the idea of vacation would give me so much stress and anxiety. In my mind, vacation used to be a literal free-for-all when it came to my health and nutrition and then when I’d get back, I’d have such a hard time falling back into my healthy habits because I felt like I already “ruined” them on vacation. Sound familiar?

Keep reading to learn my top 5 snack picks that powered me through my trip to Europe and why they work so well for women who are committed to their health but really just need a vacation.

Stretching. It should go hand in hand with any time of physical activity. It’s kind of like how flossing is to brushing your teeth. You know you’re supposed to do it, but do you actually take the time to do it (and do it right)?

If you’re someone who constantly skips stretching, or even manages to stretch a little but still feels sore, this post is for you. Keep reading to understand:

• The many benefits of stretching

• The different types of stretching (dynamic stretching vs static stretching)

• The importance of self myofacial release

How are you feeling about your glute gains lately? Don’t lie - I know that glutes are some of the hardest muscles to grow. If you’re training your legs 1-2 times a week and still seeing a pancake butt when you look back at it, chances are you’re making some big mistakes that are keeping you from the big booty you’re after.

Keep reading to uncover my 8 go-to glute exercises and other non-negotiable tips that have proven to help me and my clients build our booty’s! Scroll to read in order or click a link from the list to jump to a specific booty-building exercise:

I know losing fat, gaining muscle, and getting the body of your dreams sounds amazing… but do you know exactly what you need to do to get it? Obviously nutrition is going to play a part, but there’s a science behind fueling the post-sports body of your dreams. Yes - I said science. That’s why following fad diets like “low carb'“ or “keto.” In order to really promote fat loss, you need to track your macronutrients.

Are you tired of chasing after influencers diets and exercise plans that promise results but leave you feeling frustrated? If so, it’s time to learn about the science of body recomposition. In this article, we cover what body recomposition is, what it isn’t, the 5 areas you need to explore to have a successful journey.

You can absolutely achieve healthy fat loss without destroying your mental and physical health in the process. You just need to make sure you’re ready and armed with the right knowledge and motivation before you start.

If you’re wondering who you are now that your competitive athlete career is over, you’re in the right place. The truth is, it’s never too late to find yourself after sports, so why not start now?

Here are four things I want you to do that will help you start feeling like yourself again so you can love your life post-sports.