How To Be More (Not Less).

Tired of being told to eat less, weigh less, and BE LESS in your life? Here’s why it’s time to choose to be more and stop looking for ways to be less.

more not less

It seems that everywhere you turn there’s a message telling you to shrink.

“Lose 5 pounds in 5 days!”

Slim your thighs with three easy exercises!”

“Simple strategies to eat fewer calories!”

These headlines are hard to miss, constantly telling us to eat less, be less, to minimize ourselves. I don’t know about you, but I’m sick of it. The never ending cycle of trying to eat less and weigh less is mentally exhausting. Not only that, but if you fail to eat less or weigh less, you end up experiencing shame and feeling like a failure, so then you move on to the next tip and hope that it’ll work. Going day after day constantly striving for “less” is exhausting, frustrating, and definitely not fun. That’s why it’s time to choose to be MORE, and stop looking for ways to be less in your body, your fitness, and your life.

(Note: There’s nothing wrong with trying to change the shape and appearance of your body. There is nothing wrong with challenging yourself to live healthier and increase your fitness. I’m simply proposing that there’s a better way to achieve these things. We can choose to be more.)

How to BE MORE (not less)

Whether you want to improve your fitness, enhance your health, or you just want to feel more confident in and out of your clothes, choosing to be MORE will get you there, and here are a few ways to do so:

Stop dieting. Stop looking for tips to constantly eat less and less.

Believe it or not, “dieting” is not mandatory for losing fat and improving your health. You don’t have to follow a crazy cleanse or detox or even avoid certain foods or food groups.

There is no diet out there that can teach you what YOU need to feel your best in your life. Stop trying to fit a diet plan or finding ways to trick yourself into eating less. Take the time to learn the basics of nutrition that ultimately turn into effortless, lifestyle habits. You are smart enough, capable enough, and skilled enough to create and follow a way of eating that fits for you and for your life. Food is meant to be enjoyed, and nutrition is not complicated.

Let’s choose instead to eat more of the things that make us feel good and give us energy.

The Strong Body Beautiful program gives you resources, knowledge, and tools to help you find a way of eating that fits for you and for your life. Course topics include mindful eating, nourishing your body with real food, listening to your body, and creating healthy eating habits that last. 

Complain less, appreciate MORE.

Choose to focus on what you have, not on what you haven’t. When you appreciate what you have, what you have appreciates in value. And happiness begins to arrive the moment you stop complaining about all the things you aren’t and start appreciating all the things you are. **MIC DROP**

Focus on GROWING into MORE. 

Instead of looking for ways to constantly eat less and weigh less, let’s focus on building up and growing. For example:

  • INCREASE your self-confidence
  • Add MORE weight to the barbell
  • BOOST your physical (and mental!) strength
  • BUILD a better body-image
  • INCREASE your stamina and energy levels
  • ENHANCE your overall life

Work on growing yourself in all areas of your life and your health will benefit. The purpose behind the Strong Body Beautiful program is to help women to develop a positive relationship to their bodies and themselves. And you know what? It’s WORKING. We are building ourselves into MORE through consistent self care, coaching, and community.

Listen to your body MORE than the media.

It’s time we stop listening to popular advice and start listening to our bodies.

We don’t need to revolve our life around following the latest fitness trend when we can likely get better, long-lasting results from listening to our bodies. Do workouts that challenge you in a healthy way and help you feel stronger every day. Eat more of the foods that make you feel good and give you energy. Eat when you are hungry, stop when you are full, and let yourself take a rest day when you need to. Tap into your body’s cues on how you eat and choose to move. Your body is smart and it will give you feedback on what works and what doesn’t. So learn to listen to it, it can tell you much more than any diet book.

Challenge yourself MORE

Maybe you’re more comfortable doing cardio over strength training, or you don’t like using too much weight on an exercise. Maybe you’ve never really tried to see what you can actually do and the physical strength that’s yet to be released.

Get out of your comfort zone, even if it’s just a little bit. Try a new exercise. Increase the weight. Just do something that challenges you MORE in a new way.

Focus on what your body can DO instead of how it looks. Then do MORE with it. 

When was the last time you really stopped to appreciate all of the incredible things your body can DO? This is why I love fitness so much, it helps remind me of what a powerful tool my body can be. I see every workout as an opportunity to explore and discover what my body is capable of. But I also appreciate the little things, like being able to walk to work, help a friend carry a heavy package, or simply give my mom a hug. We take our bodies for granted far too often, it’s time to be proud of what your body is right now, and then do MORE with it.

Follow MORE information from resources that empower you, not those that make you feel bad about yourself.

Be a conscious consumer of what media you follow, read, watch, or listen to. I’ve had clients set goals to stop following specific people on instagram because they trigger unhealthy behaviors, feelings, or thoughts. “I had to stop following “Sally” on social media because every time I looked at her photo feed of her workouts, food, and endless bikini images, I found myself comparing my body and life to her in an unhealthy way”. Seek out sources of information and inspiration that empower you to be healthy and positively affect your self-esteem.

It’s also important to mindfully choose what fitness classes, instructors, and groups you choose to be around. If a class or an instructor ever makes you feel bad about yourself or your body, it’s probably not a healthy source of fitness support. There are plenty of fitness classes and coaches that can help you challenge yourself in a positive way, so if you haven’t found them yet, keep looking. You should feel encouraged to do what you need to do to be MORE in a healthy way.

Spend MORE time with those who make you smile, and less time with those you feel pressured to impress.

Spend time with nice people who are smart, driven and likeminded.  Relationships should help you, not hurt you.  Surround yourself with people who reflect the person you want to be.  Choose friends who you are proud to know, people you admire, who love and respect you – people who make your day a little brighter simply by being in it.

(Like the Strong Body Beautiful community of positive women supporting each other in health.)

Life is too short to spend time with people who suck the happiness out of you.  When you free yourself from negative people, you free yourself to be YOU – and being YOU is the only way to truly live.

Stop trying to get the numbers on the scale to go down. Instead work to make your workout numbers go UP. 

Instead of trying to eat less or weigh less, work on getting other numbers UP. Lift more weight on your deadlift. Run one more mile. Perform a challenging exercise variation. Do more reps than you did last time. Making numbers go UP and training to be more can stretch you in a positive way to grow.

Compare yourself less, accept yourself MORE. 

We often waste too much time comparing ourselves to others, and wishing to be something we’re not.  Everybody has their own strengths and weaknesses, and it is only when we accept everything we are, and aren’t, that we are able to become who we are capable of being. Accept who you are and OWN IT. There is no one else who can be you.

Surprise yourself MORE.

Think you’ll never be able to do a heavy back squat? Or a pull-up? Or run a mile in under 8 minutes? Just because you may not have the strength or ability to do something now doesn’t mean you won’t ever be able to. Even if you are recovering from an injury, there are so many things you can do and unique ways to challenge your body. Get rid of self-limiting beliefs, focus on what you can do, follow a plan, and surprise yourself MORE. Chances are, you are stronger than you think you are.

Be yourself MORE.

This is what matters the most: being the best YOU possible. Don’t try to be better than any one else or mold yourself into something else to be liked.  You were born to be real, not to be perfect. And the moment you start accepting who YOU are and making the best of it, the MORE you’ll feel good in your skin and love your life.

Want MORE? Watch this video

I believe if you shift your focus on being MORE instead of less you will see fitness results that last AND feel good in the process. Are you ready to choose to be MORE not less?My Strong Body Beautiful program is where you should begin. Join us.

Enroll in course. 

It’s time you find MORE for yourself, your fitness, and your health.



Other Things To Check Out:

How To Deal With Setbacks In Healing

Setbacks are a normal part of healing an injury. Here are helpful coaching tips to help you overcome setbacks and keep moving forward.


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6-Weeks to STRONG BODY program

Hurt Foot Fitness Program

Coaching for Healing Videos 


Experiencing a healing setback when you thought you were getting better is a total drag. It’s painful, scary, interferes with your life, and messes with your mindset. It’s especially discouraging when you’ve been working really hard and been really patient. I get it.

The truth is, healing, or change of any kind, isn’t linear. The “down” bits of this up-and-down path can be really, really difficult. It’s essential to improve how you handle setbacks so that you can continue to move forward towards healing progress. There are ways to take care of yourself, keep from freaking out, shorten the amount of time it takes to get back to normal, and use your setback to learn more about what your body needs.

The good news for all of us: there’s hope.  Over the past decade I have worked with people all over the globe who struggle with healing setbacks of varying degrees.  Through my work, I’ve learned a lot about what works and what doesn’t when it comes to bouncing back and making progress. Here’s what works:

How To Deal With Setbacks In Healing

Take this time to watch this video on “How To Deal With Setbacks In Healing”, it will serve you.

How to Care for Yourself During a Setback:

So how do you deal with it when symptoms return and it feels like you’re not getting better any more? Here are my suggestions:

Accept it. There are two kinds of pain: pain that hurts and pain that changes you.  When you roll with life, instead of resisting it, both kinds help you grow.  Acceptance is letting go and allowing things to be the way they truly are.  It doesn’t mean you don’t care about improving the realities of life – it’s just realizing that the only thing you really have control over is yourself in the present moment.  This simple understanding is the foundation of acceptance, and only with acceptance can there be peace and growth in your life. Practicing acceptance can often be the most powerful step in moving past a setback.

Don’t assume it’s the same old thing. Keep your curiosity open. Notice the details of what’s happening this time, and make room for the possibility that it might be different. Often, for example, the symptoms look similar but the recovery from them is faster and easier. Remember that occasional visits back to the old pattern are actually a normal and important part of healing that helps solidify the new, healthier pattern.

Take really, really, super-good care of yourself. Take this as a time to step back and focus on you. Sometimes when we get better we forget about self care, and you know what? We still need it. If you’re being forced into it, try to embrace it. Take a break and do some of the things that helped you get better in the first place.

If it’s hard to make space for this, ask for help. Especially if you have kids (3-year-olds are not known for their ability to observe “be gentle with mommy day”). And while you’re at it: have the audacity to enjoy taking care of yourself. It’s really okay.

Take note of what might have started the setback. We all have body parts that are vulnerable, and things that push us over the edge, no matter how healthy we are. Knowing yours can help you manage them better and stay healthier.

Take note of what helps. Sometimes when symptoms are milder and more intermittent, it’s easier to notice what provides some relief. Put that in your set of tools for the future, so you can continue learning how to recover more quickly and completely when you do have setbacks.

Reflect and grow better. Ask yourself the following questions after a setback:

  • How can I make sense of this?
  • What have I learned from it?
  • Now that I know this, what would I do differently?

By reflecting back on your setbacks, you can turn them into learning opportunities and become stronger than you were before. “If you strike me down, I shall become more powerful than you can possibly imagine.” – Obi-Wan Kenobi

Take a moment for perspective and self-compassion.

Get support from your loved ones. You’re going to feel a little scared, discouraged, pissed off, and/or stressed out when symptoms come back. Talk about it. Let the people around you love you and care for you. If you’re feeling worried or guilty about not meeting all your responsibilities, talk about that too. Just don’t let it keep you from getting support.

Remind yourself that everything in life is temporary. Yes, there may be pain and uncertainty for a while, but it never lasts forever.  Time heals. It’s easy to get caught up in a bad situation and think, “The world is over!” But actually, this bad feeling and situation are just passing clouds.  They’re just part of an ever-changing experience, and while it’s not always pleasant, it will pass like everything else has passed.  Life doesn’t stop for anyone.

Reach out and help people.

Our setbacks are often mostly about us, wallowing in our own self-pity.  This doesn’t sound great, but we all do it almost every day to a small extent without noticing it.  When you catch yourself doing this, know that the best antidote is to get outside yourself, stop being self-centered, and re-focus on the people around you.  Try to find a way to help someone else.  It will inevitably, infallibly, make you feel better.

Find gratitude in the present moment. Keep your head up.  Take a deep breath and be grateful for everything that remains and everything that’s growing stronger in your life.  When it feels like everything is falling apart, remind yourself that you can either let it define you, destroy you, or let it strengthen you.

If you’re experiencing this kind of setback right now, I’m really sorry. I know how painful and scary and damned inconvenient it is. It can really help to stay focused on what you can do for yourself, right now, in order to keep healing, calm your fears, and even find some joy and fun in the midst of it all!

What Works for You?
How do you take care of yourself when your health backslides for a little while? What’s your experience with the ups and downs of healing? Please leave a comment and let me know!

I am sending you love and positive energy. Stay strong and keep your chin up my friends. And please share this post with someone who could use some encouragement. We all could use a little positive light in our lives.

Here’s to you, growing stronger


Other Things To Check Out:

Strong Women Social Hour September 14th 5-7pm at Nourish Cafe in San Francisco

Special event at Nourish Cafe in San Francisco: a Healthy Hour event bringing Strong Women together over food, fitness, and living a strong lifestyle.

Strong Women Social Hour

Strong Women Social Hour

Thursday September 14th, 2017 from 5-7pm at Nourish Cafe 1030 Hyde Street, San Francisco, California 94109

Here’s to Strong Women. May we know them, may we be them, and may we hang out with them.

Come out for an evening of mindful eating and connection with other amazing women who share in your goals to live a balanced lifestyle. Join me for a uplifting table-side conversation on listening to your body and creating healthy habits that last based on my newest “Strong Body Beautiful” coaching program.

Savor delicious plant based food and connect with new and old friends who support you in being strong inside and out.

Event is FREE to attend and you can stop by anytime. Bring a friend or two (and yes, men who support STRONG women are welcome too).  RSVP and invite friends on facebook here. 

If you want to purchase a Healthy Happy Hour special during the event (Kombucha and toast), your $9 eventbrite advance ticket includes a happy hour combo of one toast from Nourish Cafe’s regular menu and a kombucha on tap (the regular happy hour combo price is $10). Please note that this ticket is only valid for a toast and a kombucha, and the value or discount cannot be used toward other menu items. Purchase your advance ticket here. 

Get excited for product giveaways and samples from my partners SAJE Wellness and Vega nutrition. It’s set up to be delicious night connecting to healthy people who I think you’ll like 🙂

Questions? Email me at . I hope to spend some time with you celebrating all that you do to be strong in this world.



When Will My Injury Fully Heal?

“When will my injury fully heal?” Here’s your answer on how to deal with that question and allow yourself space for healing. 

When will my injury fully heal?

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“When will my injury fully heal?”

This is a question I get asked constantly by clients. Everyone wants a specific timeline to know when they will be “cleared” to go back to their normal routine, activities, and life. But that is the tricky thing about injury. Everybody’s body is different and there is no set time or path to follow. There isn’t a way to control when you will get better or when you will fully heal. There isn’t a doctor or professional out there that can give you the “green light” to return to everything you were doing before the injury. Unfortunately it just doesn’t work that way.

Your recovery process will be unique to you. You don’t know when you will fully heal or what date you’ll be able to return to the activities you had before your injury. You don’t have control over the healing timeline. This can often be the most frustrating piece of healing: the NOT knowing. When will I recover? Will I recover at all?

This fear and frustration can be overwhelming. It can consume your thoughts, actions, and mind. You might find yourself waiting, saying things like: “I’ll wait until I get better to travel” or “When my injury is healed that is when I’ll start dating” or “I will start being social again once I am better”. But this attitude towards healing does not serve you. If you wait until your injury heals, you could be putting your life on hold.  You have to find ways to live your life despite your injury. You have to challenge yourself to still get OUT there and do incredible things while you heal.

You might find yourself in a dark hole of worry and anxiety. “What if I don’t heal?” “What if it never gets better?” You spend your days in this endless cycle of obsessive thoughts, worried about your injury and the outcome.

When you find yourself in this state of mind: trying to predict or control the date or outcome of your healing, here are my top coaching tips to help you stay positive, powerful, and in the present moment.

Injury Heal

How to deal with the question, “When Will My Injury Heal?”

  1. Stop trying to control. Create space for healing by letting GO. I know this is incredibly challenging to do, especially if you are the type of person who is so used to being able to set and accomplish goals. You can’t put your body on a specific timeline for healing. Trying to control the process of recovery will just end up being frustrating and defeating. The best path is to accept what is and make the best of it. Create a space for healing by allowing your body to do what it needs to do to recover instead of forcing, controlling, or trying to FIX things. You must just let go and let your body do its thing. When you do this then you can give yourself the space to heal.
  2. Remember: the point of power is in the present moment. When you try to predict when you will heal, you are living in the future not in the present. You are getting too far ahead of yourself. You don’t know what the future will hold and living two steps ahead of yourself doesn’t help. Stay in the present moment! Practice gratitude for what you have and find ways to appreciate the moment you are in even when it is challenging.
  3. Do what you can do today. Ok so you can’t run, or wear high heels, or do some of the things you were able to do before the injury. BUT you can do other things! Find those things. Challenge yourself to find new things you CAN do in your life. Spend your energy doing new things. This will be empowering and help you get out of the mindset of obsessing about your injury, your healing, or your outcomes.
  4. You may lose things you love, but you find other things. Ok so I lost running, but I found strength training (and launched an amazing women on weights program to share that love with other women). It’s funny how we outgrow what we once thought we couldn’t live without, and then we fall in love with what we didn’t even know we wanted.
  5. By stressing about WHEN you will heal, you are creating additional suffering for yourself. Don’t make life harder than it has to be. Let your body heal and focus your mind and energy towards positive things that move you forward in life.
  6. Try to see the bigger picture of your life. This is temporary and there is a greater plan for you outside of this challenge. In fact, this obstacle may lead you to grow into the person you are meant to become. TRUST that there is a purpose within everything you face in growing you stronger and living a more meaningful life.
  7. I want to leave you with this: the point of power is ALWAYS in the present moment. Stay grounded in TODAY and don’t live in the past or worry about the future. Be grateful for where you are in this moment and then make the very best of it.

I encourage you to stay STRONG. To rise up to the challenge. To be AWESOME despite your challenges. To deal with the unpredictability of healing by choosing to live in the present moment and make the best of it. You don’t know what the future will hold or when you will be fully healed. But you DO know that today is a gift and that you can make it count.

Did this video help you? Please share a comment below. If you know a friend who could benefit from the words above, forward this to them. We all could use a little help in healing.

Sending you love and light – stay strong and keep shining my friends.


Other Things To Check Out:

How To Start and Maintain A Consistent Exercise Routine

Struggling to maintain a healthy exercise habit? Here are my top training tips on how to start (and KEEP) a consistent exercise routine.

consistent exercise routine

It’s pretty easy to start doing spin class, or eating healthy, or foam rolling after your workouts, but sticking with it in the longterm is a much more difficult task.

You get busy. You’re too sore. Life happens.

And sooner than later, the excuses start to pile up. You end up skipping a few days, a week, maybe even a few weeks. Before you know it, you’re back at square one feeling defeated. It’s a vicious cycle.

In fact, learning to keep a consistent workout schedule is one of the main components of my Strong Body Beautiful coaching course.  I teach you how to create a fitness habit that sticks. It doesn’t have to be that difficult.

With a slight change of your mindset, some simple planning and a little motivation, you can start (and keep!) a consistent workout schedule—for good.

Here’s how to begin:

How To Start and Maintain a Consistent Exercise Routine

Create a ritual

One of the best ways to start any kind of habit is to create a ritual around the habit you want to create. And working out is no different.

For example, maybe you want to work out first thing in the morning before you go to work every weekday. You might create a ritual where every morning before work, you get up, eat a small breakfast while listening to your favorite podcast, then do a workout, shower, and commute to work.

The idea is to get your mind and body so used to including a workout in your morning routine (or whatever time of day you like to work out) that you no longer have to think about it—it just comes naturally to you.

To give you a better idea of what this really looks like, here’s my weekday workout ritual:

  • I get up around 7:30, have coffee + breakfast, and work for a couple of hours.
  • Around 10 to 10:30, when I start getting sick of sitting at my computer, I put on my workout clothes.
  • I walk to the gym or the pool (usually Equinox – you know I’m obsessed 🙂
  • I work out.

And my weekend/vacation ritual:

  • Get up and put on my workout clothes.
  • Have coffee and a small breakfast
  • Wait 10-15 minutes, then work out.
  • Shower and go do something fun!

Plan it in your calendar

Another way to make sure your workouts are ingrained in your schedule is to simply put them on the calendar—just as you would any other appointment.

Schedule time in your calendar every week for your exercise. Make this time nonnegotiable time expressly for you. If a potential conflict comes up, try saying something like “I’m so sorry, but I have plans” or “Thanks for thinking of me! I’d love to another time.” If you must make a change, reschedule your workout time for another day that week and stick to it. Treat your exercise appointments like any other essential appointments you can’t miss. Remember: you are the boss.

The Strong Body Beautiful program works with you use your calendar to help you reach your goals.

Commit for 30 days

Most of us have heard that it takes anywhere from 21 to 30 days to build a habit that sticks.

The key is to commit to the habit you want to create—such as working out 4x a week—and giving yourself a 30 day “trial” of doing that habit consistently. Tell yourself that if you want, you can go back to your old habits at the end of your 30 days.

When the end of the 30 days is up, see how you feel. Do you feel stronger, more confident, more energized, fit? My guess is that you’ll decide you prefer the way you feel after working out consistently, and not want to return to how you were beforehand.

If that’s the case, congratulations, you’ve created a workout habit.

The Strong Body Beautiful program includes 42 days of cardio, strength training, flexibility, and rest to help you reap the benefits of consistent self care to be your best. 

Start small

When you first start working out on a regular basis, it’s never a good idea to commit to six days a week of hard core workouts.

Why? Because before you know it you’ll be sore, exhausted, burnt out, and possibly even injured.

A better tactic is to start small—try out two or three days a week of exercise for a few weeks or even a few months.

Only then, when you’ve stuck with the workouts for a while and feel like you’re motivated to do more, should you push yourself to increase the frequency or intensity of your workouts.

Baby steps now equal massive success in the long term.

My Strong Body Beautiful course teaches you how to make small, realistic changes that help you reach your goals.  There are no extremes, just simple effective strategies and small steps that move you forward towards success that lasts.  

Don’t make excuses

One of the biggest mistakes people make when trying to form a lifelong workout habit is constantly making excuses when something comes up.

People make all kinds of excuses for not working out—they’re on vacation, they’re sick, too sore, too busy, they’re too tired.

While it’s certainly acceptable (and important!) to take a day off, letting yourself make too many excuses will break you of the habit and make it harder to stick with it in the long run.

And the solution is simple: just stop making excuses.

Traveling? You can still work out, even if all you have is a hotel room.

Tired? Exercise will boost your energy, so try 10 minutes of movement and see if it gives you a little lift. 

Busy? You’ve no doubt got 5-10 minutes —and you could probably use a break from your hectic schedule to exercise and take some time to yourself anyway.

There will always be things to do and people who need you, but if you don’t have your health you won’t be able to do any of it well. YOU are the secret to accomplishing everything on your to-do list. A one hour workout is less than 4% of your day, and you don’t even need all 60 minutes to be effective! Instead of finding reasons you can’t exercise, start finding reasons you CAN. Stop the excuse habit and start the exercise habit. You’ll thank yourself for it.

You have to start

No matter how you go about it, the only way to really, truly keep a consistent workout schedule and establish working out as a lifelong habit is to start.

Stop waiting. Start Doing. You are worth committing to. Keep challenging yourself to be good to YOU. 

And don’t quit. Never quit.

Need support in starting a consistent exercise routine that sticks? My Strong Body Beautiful program is 6 weeks of comprehensive training to help you start and maintain a sustainable workout routine. There are NO extremes, quick fixes, or false promises. Just simple, effective, DO-ABLE healthy lifestyle hacks that create habits which last. Which means you get fitter and feel better both in your body and within yourself. It also means you get results without going nuts in the process.

Every day is detailed and full of support to help you in your fitness, nutrition, stress, and self care. You can take the program at your own pace and customize it to meet your unique schedule, goals and needs. The program is intended to be used more than once and repeated to help you stay motivated and maximize results.

One of the best parts about enrolling in the course is that it connects you to strong women all over the world who share in your healthy lifestyle goals. Who can support you in honoring your commitment to yourself. Who can cheer you on when the going gets tough or motivate you when you need a little boost. That’s one of the reasons I created the course in the first place: to help women like US come together over living a strong life.

Ready to go? Enroll here.

Taking care of yourself regularly takes courage, consistency, and work, but the payoff is in the quality of your life. Small changes net big results, and any time you invest in feeling your best will pay you back in health. What is one hack you use to stay on track with working out? Let me know in the comments below.

Love and squats,


Other Things To Check Out: 

After Workout Stretch Routine. 12 Minutes of the Best Stretches To Do After Exercise.

Cool down after exercise with a feel good post workout stretch routine. Press play on this simple 12 minute after workout stretch!

after workout stretch routine

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Hi Friends!

Try this quick, effective, after workout stretch routine when you are done training. This video will lengthen your muscles and calm your mind after exercise. Taking a few minutes to stretch after your workout can help you cool down and recover. These are some of the best stretches to do after exercise.

Many people once believed that stretching after a workout reduced aches and pains and improved flexibility. Post-workout stretching improves flexibility and range of motion, but stretching after working out does not significantly reduce muscular soreness or injury. If your goal is increased flexibility, post-workout stretching is important; if you are trying to reduce muscle pain or soreness, post-workout stretching is ineffective. However, for top athletic performance, it is important to keep the muscles functioning optimally. Increasing and optimizing range of motion by gentle post-workout stretches can optimize performance. The key is to be gentle and listen to your body. Push the muscles just a little without overtaxing them. By holding a comfortable reaching stretch, over time you can reach further because your muscles lengthen to adapt to the increased demand.

This 12 minute routine is the perfect choice after a hard workout or just when you’re feeling a little tight. You can do this everyday if you want! Plus, zero equipment required! Press play and give it a try after your next workout to feel better fast! Leave me a comment below and let me know how it makes your body and mind feel.

After Workout Stretch Routine. Cool Down With These Quick Exercises

As always: check with your doctor before starting this or any exercise routine. Honor your body and LISTEN to your body! Train smart to be healthy for life.

Thank you so much for being a part of my Youtube community! Please LIKE this video and share it with your friends – lets help others feel good and keep moving. Keep up the great work friends, I am cheering for you! Till next time… sending positive energy your way.


Other Things To Check Out:

Is The Strong Beautiful Course Right for Me?

Is the Strong Body Beautiful coaching course right for me? Here are the program guidelines and FAQ’s to help you decide. Refresh your fitness routine, live a fit lifestyle, and find community through strength in 6 weeks.

Strong Body Beautiful Course

Hello my friend,

How are you feeling today? Any fun workouts planned? Since launching my 6 week Strong Body Beautiful coaching course, I’ve received a lot of email inquires. Is this course right for me? What if I don’t have access to a gym? What do I need to complete this program? I want to answer all of your questions and help you decide if this program would help motivate and support you in your health.

My Strong Body Beautiful course is for women who want to develop a consistent exercise program, find the joy in healthy living, and build a balanced body. The program gives you 6 weeks of comprehensive training. Every day is detailed and full of support content to help you in your fitness, nutrition, stress, and self care. You can take the program at your own pace and customize it to meet your unique schedule, goals and needs. The best part is that the program is intended to be used more than once and repeated to help you stay motivated and maximize results.

I do not believe in extremes, exclusionary diets, quick fixes, or programs that sell based off body image. I believe a healthy lifestyle can be well rounded, flexible, enjoyable, and rewarding and I want to CONNECT with women who share in that belief. You can learn to find peace with yourself, your fitness, and your health. You can live a lifestyle that makes you feel good inside and out.

But it’s hard to accomplish personal renewal, balanced nutrition, and regular exercise without a plan. That is the best part about the 6 week Strong Body Beautiful program. I have done all the homework for you. It is easy to follow and balances the needs of your body and mind. Now you can be free to concentrate on other daily issues like finding extra time for yourself each day so you can exercise, learning to purchase and prepare healthier foods, and revitalizing your state of mind.

Before we get started let’s discuss essential program guidelines and answer any questions you might have. I can’t wait to help you learn, grow, and build confidence and strength through fitness.

Strong Body Beautiful Program Guidelines

  1. You must be cleared by your doctor or physical therapist before beginning this program. Whenever you are planning to engage in exercise or in any particular physical activity, especially if you have not engaged in either for a long time, you should consult with your physician before starting. The exercise segments and advice in this program have been designed for active women. This is not a wise choice if you are currently injured, pregnant, or just starting out. But only your doctor can determine whether your present fitness level allows you to get started. Check with him or her first and don’t waste another day. Get started!
  2. By investing in this program and yourself, you are committed to listening to your body at all times. If an exercise or specific workout does not feel right for your body or your needs, stop immediately. Done properly, this program will help you build body awareness by mastering movement skills and learning to tune into how your body feels. You will gain an understanding of movement and learn how to move mindfully, with skill, intention, and expertise.
  3. In this program, you will not determine your success by the scale. We will talk more about this in the course content, but muscle weighs more than fat. Often, the scale provides an inaccurate reading of the changes occurring in your body. Bear in mind that those fat days that we all experience are not just figments of your imagination! The female body can fluctuate up and down by four or more pounds over the course of three weeks due to fluid retention and point in the menstrual cycle. Another reason we dont use the scale is because of the negative impact can have on your mental well-being and self-esteem. We all know how many of us can struggle with a dysfunctional relationship with the number between our feet. It’s time to stop all of that nonsense. A more accurate means of monitoring your success is with the measuring tape, photos, and how your clothes fit. Before you begin this program, measure yourself:
    1. Around the upper arm
    2. Chest (right across the bust line)
    3. Waist
    4. Hips (around the fullest point)
    5. Thighs (about ¾ of the way to the hip socket)

You will record your results in your journal using the measurement lecture and guide in the course, then put these figures away. I also encourage you to take before and after photos of your body: front, side, and back. On week six, we will remeasure the same areas of your body and take “after” photos. The results should surprise you! You will find, if you have been consistent with the schedule in this program, that your body is becoming lean, toned, and feeling strong. In fact, the average woman loses 8 inches for all areas of the body through the SBB program combined with a healthy diet. As you burn fat and build muscle, your body will actually decrease in size and change shape. The neatest thing is that you will feel it happening. The first week of the program you will put on an outfit and it may feel a little snug. By week six, I’ll bet there are places in that clothing that seem baggy! Your clothes will fit better and you will feel better. Measurements are a valuable way to track progress.

4. This program does not include a specific nutritional plan. I will be providing information, resources, and tools for you to use to learn how to listen to what your body needs and eat well. It is up to you to make healthy choices and nourish yourself with quality foods. I trust that you will be fueling your body with foods that help you FEEL good and give you the power, strength, and energy to tackle this program (and everything in your life!). You will see incredible results if you combine the SBB program with a clean, healthy, diet that provides you with all of the nutrients you need to succeed. Should you want a tool, you can use the livestrong my daily plate to track your nutrition throughout the 6 weeks. This can help raise awareness to the quality of your diet and help you make more mindful food choices. Again, I will be sharing helpful nutrition resources within the content of this course to further help you in choosing how to eat to feel your very best inside and out. The SBB community and facebook group is another excellent resource to share recipes, tips, tools, and nutrition information. Together we are healthier, stronger, and better! Use the community to share your journey and get the accountability you need to eat healthy and feel healthy.

5. This program includes compound strength movements like the deadlift, back squat, and kettlebell swing. All exercises in this program require focus, form, skill, and body awareness. ALWAYS put form first. If a weight feels too challenging downsize. If you aren’t sure about your form, ask. Do NOT lift heavy objects without focus, form, and awareness. I want to help you get stronger, not injured. You have to agree to bring your A game and move well.

6. Upon registering for the Strong Body Beautiful program, request access to the private Strong Body Beautiful facebook group so that you can take what you learn within this course and connect to a community of likeminded women who share in your goals to live a healthy, balanced, lifestyle.

7. Teachable comes with an incredible APP!! Take your SBB course with you and learn on the go. It’s super easy to use and compatible with all devices. This makes checking off workouts and course content simple no matter where you are. Download here. 

There are three main components of the Strong Body Beautiful program:

  1. Strength/resistance training: to build lean muscle mass, boost metabolism, build bone health, prevent injuries, aid in muscular balance, boost performance, and build confidence
  2. Cardiovascular training: to burn fat, condition the heart and lungs, boost circulation, and improve mood
  3. Flexibility/self-massage training: to ease muscle tension, improve range of motion, decrease stress, and keep muscles happy

Each component is equally important when it comes to achieving a fit and powerful body. I will give you specific instructions and guidelines for each to help you customize this program for strong body results.

Here are a few questions and answers to help you get started on the road toward strength success in the Strong Body Beautiful program:

Do I need equipment or gym access in order to start this strength training program?

Yes. For the SBB program you will need the following strength training equipment:

Equipment needed for the SBB program:

One of the main purposes of the SBB program is to teach you how to strength train and build confidence in the weight room. To accomplish this goal, you will need equipment. You will begin some of the strength-training workouts with body-weight exercises: push-ups, squats, lunges, bridges, planks, and more that do not require equipment. But to advance your bodyweight strength moves and continue to progress to see positive results, we need to add more resistance. Whether you purchase weights to use at home, register for a drop in gym pass, or join a gym, having access to weight-training equipment will allow you to have the ability to complete all of the workouts in this program and progress with your strength training.

When should I start?

This course is self-paced. You can start anytime and take it at your own speed. Need to take things slower? Take one week schedule and spread it out over three weeks! You can customize the course to fit your needs and timeline.

What if I miss a day, workout, or week?

Life happens! I don’t expect you to stick to the program perfectly, 100% all of the time. You are a busy, awesome, woman with a full schedule! Each week we will be planning your workouts in advance, into your calendar, in a way that works for you. There will most likely be weeks where you’ll need to make adjustments based off of your personal schedule. Do the best you can with the suggested weekly workouts and make modifications when needed. If you miss a day, pick right back up where you left off. The goal of the SBB program is not to be perfect but to make progress. It’s also to teach you how to build a consistent exercise program that allows you to see results.

Can I repeat the program?

Yes and I highly recommend it! Once the 6 weeks are up, I suggest going through the program a second (or even third!) time. This allows you to continue to advance your skills, build on what you know, gain more strength, and become masterful in the weight room. Plus, you will most likely want to repeat the strength workouts because they are fun, challenging, and rewarding!

There is so much information!! I’m a busy woman! What if I can’t read through it all?

I designed the Strong Body Beautiful program to be a comprehensive guide with everything you need to accomplish your health and fitness goals. I don’t expect you to be able to digest and understand it all in only 6 weeks. I want you to have the resources you need to refer back to as you continue to grow, evolve, and progress within your wellness. These topics are common within all of my coaching clients and I want to support you in having the information you need to succeed. You invested in the program and now you have it as a resource for the rest of your life. Take your time with the information and come back to it whenever you need for guidance or motivation. This is one of the best parts of the Strong Body Beautiful program, it’s always there for you to return to when you need to re-fresh your fitness routine, kickstart your health habits, or get a little extra lifestyle support.

How often will I strength train?

In this program I recommend you strength train, for a minimum, twice a week. This number has been shown to provide many of the health benefits of resistance training. Each week you’ll be receiving two downloadable strength workouts and fitness schedule. For the purpose of this 6 week program, I suggest following the proposed workout schedule as closely as possible.

Can I strength train the same days I do my cardio?

Yes, You can strength train on the same days you do your aerobic training if your week is too busy for separate workouts.

What if I can’t do all of the exercises?

Feel free to modify workouts as needed to work with your body and feel your best. I’ll provide exercise cues and demonstrations so that you have alternatives. Remember: some of the new exercises will feel hard – they are NEW to your body and meant to challenge you in a different way. The goal should be to work up to mastering each exercise in skill and strength (thats how you make progress!). Don’t sweat it if you aren’t “strong enough” yet for all the suggested sets and reps in each workout. You’ll get stronger and work your way up to it as you continue to progress.

How much weight should I use?

Choose the heaviest weight that allows you to complete all the set repetitions in each exercise with good form. In other words, the lower the number of repetitions, the heavier the weight you should use and vice versa. Just make sure the weight allows you to perform the exercise properly—lifting less weight with good form is better than lifting more weight sloppily. If you are doing body-weight exercises (using your body weight as resistance), the same principal applies: perform as many reps as you can in each set with good form.

How do you figure out the right amount to lift?

The answer is trial and error. You have to make an educated guess and experiment. The key is to start lifting. If you choose a weight that’s too light or too heavy, adjust it in your next set. The goal is to complete all the repetitions in each set with good form while challenging your muscles to work as hard as they can. Using the “start to struggle” approach will help you do this: work hard; when you start to struggle, you’ve completed the set. This is also a good strategy to use for body-weight exercises such as push-ups, pull-ups, and hip raises.

How many repetitions should I do?

How many reps you choose to do depends on the specific exercise and your training goals. I’ll be giving you suggested repetitions for each exercise. In the beginning, if you can only do 5 repetitions with good form, then 5 is fine. Gradually begin to increase the number as the exercise gets easier. If you can accomplish 20 or more, it’s time to add more weight. What is most important is that you listen to your body. Do what you can with where you are and then build from there. Most important to remember is that this is your program.

How many sets of an exercise should I do?

I’ll give you suggested sets of each exercise. As you develop your strength, you can play around with changing the variety of sets and reps. That’s the fun part!

How do I learn proper form?

I’m going to teach you! This program is designed to help you learn proper form and movement mechanics for each strength exercise. I will give you the guidance you need to learn to listen to your body, move mindfully, and see results. Working with with this program to establish a foundation of strength-training knowledge and good form will allow you to get started safely and effectively. As always, if you have any medical conditions, injuries, or illnesses, be sure to check with your doctor before you start lifting weights.

Is there cardio?

In this program, I will also suggest days for cardiovascular training. Cardiovascular exercise keeps your heart, lungs, and blood vessels healthy while boosting your metabolism and giving you a good sweat. It’s also great for stress relief. Here are a few cardiovascular training guidelines so that you can customize each week to fit your personal needs, preferences and goals.

What kind of cardio should I do?

The best part about aerobic cardio is that there are so many ways to do it. Walking, running, hiking, swimming, biking, aerobics class, dancing, jumping rope—the list goes on. The WOW program lets you personalize your approach to getting your weekly dose of aerobic exercise in a way that you enjoy. I hate when I hear people say that they are running to get a workout but hate running. That’s crazy. If you hate running, don’t run! There are so many options to try when it comes to getting your cardio that there is no reason to torture yourself with something you don’t like. Anything you don’t enjoy will result in mediocre efforts and mediocre results. Find forms of cardio workouts that you enjoy, and you won’t feel like you’re working. Make it fun and you’ll stick with it in the long run.

Here’s a list of great cardio activities to help you figure out what you like to do: running, walking, swimming, water aerobics, aerobics, step aerobics, jump rope, boxing, rowing, cycling, indoor cycling, treadmill intervals, dancing, elliptical machine, stair climbing, hiking, rowing, tennis, basketball, and soccer.

Whatever you choose, make it convenient and fun for yourself. If getting your cardio is convenient and enjoyable, you’ll stick with it. For example, I love being outside, so running has become one of my favorite ways to get in my cardio. I am also a huge believer in having exercise equipment at home and using workout videos or YouTube channels. It’s easy to make time to workout at home: your home is always open, and the weather never prevents you from being active. Choose an aerobic activity you know you can stick to. If walking or running is convenient for you, start there. Or sign up for a twice weekly spin class and join a community with accountability and support. Or work out at home with a dance aerobics video or an online yoga studio. There are so many options. Think about what you like to do and make it work for you.

How hard are the workouts?

Varying the intensity of your workouts will allow you to be more consistent and avoid injury. Think about it: if you do too many high-intensity workouts, you’ll burn out fast. If you do too many low-intensity workouts you’ll plateau and won’t see continued results. In the SBB program, we will vary the intensity of your weekly workouts from low, to medium, to high.

  • Low-intensity cardio training—for example, walking, hiking, and slow cycling—can be done practically every single day (even several times a day) for longer amounts of time than high intensity training. This type of training is very easy for your body to recover from, regardless of your body type and your goals. It can help you burn calories for fat loss and help you build lifestyle fitness.
  • Moderate-intensity cardio training—for example, jogging, swimming, stair climbing, cross-country skiing, cycling, ice skating, aerobics, step aerobics, and dancing—will need to be done a little less frequently. This type of training requires more energy both to perform and for your body to recover.
  • High-intensity training—for example, activities like sprinting, circuit workouts, and interval training—is the toughest of the three but can actually bring you the fastest results. High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, but it also raises your metabolism for a long time after the activity is done. This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover.

We will be alternating high-impact or high intensity days with low impact and low intensity days to allow you to continue consistent workouts without getting injured, bored, or hitting a plateau.

Your body and mind love when you mix it up. This will keep your body guessing, and the results will keep happening. As you work through this program I’ll help you vary your workouts throughout the week. We will change your routine often, changing the intensity, type, or time. This will help you prevent boredom, stay motivated, and continue to see results from your training.

What about stretching? And what the heck is a foam roller?

The SBB program also includes flexibility, mobility, and self massage. Regular self-massage and flexibility training will help you untangle knots of tension and give you the tools to eliminate pain or move past stress-related injuries. It also will help keep your joints mobile so that your body lasts longer and is pain free for decades. It will help you reset and recharge your body to achieve your optimal state of well-being and performance.

If you sit most of the day and are under a lot of stress, your body is tight and hungry for some relief. Self-massage and flexibility training provide the best way to tame that tension. Your goal is a minimum of 5 to 10 minutes of flexibility or self-massage exercises daily. You can choose to do them at the end of a workout, throughout your day, or even before bed. What matters most is that you make time to do it. A few minutes goes a long way and will help reduce muscle soreness, limber your joints, improve range of motion, release tension, and beat stress-related injuries. I’m going to teach you how easy it is to fit in simple stretches and self-massage throughout your day. Soon it will be a healthy habit, like brushing your teeth. You’ll feel so much better from just a few minutes of moving and deep breathing.

In this program, I’ll be giving you suggested self massage training videos as well as specific guidelines on what muscles to foam roll after each workout.

Not all gyms provide foam rollers, and it will be worth your while to purchase your own tools for home use. Most foam rolling devices cost between $10 and $40 and are much more affordable than hiring your own massage therapist. Having self-massage tools at home will make it easy to fit in 5 to 10 minutes of daily self-massage. You might find that it becomes a habit you look forward to every day because it feels so good. When it comes to what foam rolling tools to purchase, you have several different options. Here are my favorites:

  • High-density foam roller: A compact, high-density roller is designed to maintain its shape. It is the most common tool you will find at gyms and fitness centers.
  • Yoga Tune Up balls: The Yoga Tune Up therapy balls measure about 2½ inches in diameter each and are made of a special rubber that grips skin, grabs at multiple layers of muscles, and rubs out adhesions and tension, providing a deep tissue massage. These are great for traveling and taking to work for self-massage as they pack well in a suitcase or purse.
  • Golf ball: Perfect for getting all the tiny spots in your feet, a golf ball can aid in healing plantar fasciitis and other not-so-fun foot problems.
  • Rolling pin: I use a standard kitchen rolling pin as an inexpensive on-the-go massage tool. It’s easy to travel with and can be useful in working out the kinks in my calves, quads, and iliotibial (IT) band.

Disclaimer: Always check with your doctor before using a foam roller for myofascial release. Also, foam rolling a tight muscle may cause discomfort, which usually means the area needs attention. Perform foam roller sessions when your muscles are warm or after a workout. Each time you use your foam roller makes the next time a little bit easier. Just don’t forget to breathe.

Foam Rolling Guidelines:

  • You can choose to foam roll before a workout to loosen up, after a workout to cool down, or any time of day to release tension from the body.
  • Position the roller under the soft tissue area you want to release or loosen.
  • Place your body part on the roller and apply pressure. Stay in place or gently roll your body weight back and forth across the roller while targeting the affected muscle.
  • Move slowly, and take deep breaths.
  • If you find a particularly painful area (trigger point), hold that position until the area softens.
  • Focus on areas that are tight or have reduced range of motion.
  • Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender at first.
  • Stay on soft tissue and avoid rolling directly over bones or joints.
  • Keep your first few foam roller sessions short. Aim to foam roll an area for a minimum of 2 minutes to create change in the tissues.
  • Rest a day between sessions when you start.

I carry my Yoga Tune Up balls with me everywhere I go. I use them in the car on my lower back while driving or fit in a neck massage in the office between meetings. Having the them on hand makes it easy to fit a quick massage into small windows of time throughout the day.

I believe 5 to 10 minutes of flexibility and self-massage training every day insure against the likelihood of injury and the aches and pains that result from stored tension in the muscles. If this sounds impossible, try to stretch for at least 2 minutes at the end of your workouts. You can also squeeze in a few quick stretches in line at the grocery store, before bed, or even while brushing your teeth. Opportunities to stretch, breathe, roll, release, and de-stress exist everywhere if you look for them.

How can I see results quicker?

Be patient!! If for some reason your results seem disappointing, do not despair! The program will work! Perhaps you have had some trouble adjusting to the program . That is ok, just stick with it. It will get easier every day. You might also try taking a hard look at the intensity of your workouts. Were you challenging yourself enough? Also, were you eating proper portion sizes of the meals you have prepared? Have you been keeping up with a clean diet (and being mindful of things like alcohol and excess sugar?). How is your stress, sleep, and hormone balance? Remember: all of these elements come into play when you want to make a change to your body. Continued effort, patience, persistence, and sticking with healthy lifestyle habits is the key to seeing changes over time.

What happens after the 6 weeks?

We celebrate! After the 6 weeks are over you’ll have completed 12 different strength workouts and 6 consistent weeks of fitness. You will have learned new movements and experienced different exercises. You will have gone out of your comfort zone (mentally and physically) in the gym. You will have a new toolbox of ideas, workouts, exercises, and resources you can use to challenge your body and see results. You will feel energized, confident, and stronger in your body and mind. By completing the 6 week program you will have committed to a goal, taken action, and followed through. You will feel proud of yourself for this accomplishment, for making time for yourself, and for making yourself stronger (inside and out).

View the full 6 week schedule here to make sure this program is right for you.  Or watch me answer your Strong Body Beautiful course questions below:

Strong Body Beautiful Course Q&A

I want to help you build lean muscle mass, kick a$$, find confidence through strength, and most of all, feel better about yourself. I would be honored to be your coach and support you in your fitness journey.

Are you ready to get started?

If you are ready to say YES to yourself, this program is here to guide you in making real progress for real results. You have only one life to live. This is not a dress rehearsal. It’s the REAL thing. You deserve a chance to discover your own strength. Let’s start now.

Enroll in course. 

More Questions? Email me at: . I would love to have you as a part of my Strong Body Beautiful community and support you in your fitness. 

Love and squats,


Other Things To Check Out: 

Six Weeks to a Stronger Body and Mind. Are you ready to feel good in your skin?

Build a strong body, live a fit lifestyle and feel good in your skin with Strong Body Beautiful, a transformative 6-week virtual fitness coaching program.

Strong Body

Want to learn to love and strengthen your beautiful body? Read the program guidelines and course schedule here to decide if this program is right for you.

Hi my friend,

I hope this finds you healthy, happy, and having a great day. How is it already August?! I can’t believe how fast the year has flown by. This summer I have been busy at work creating an online coaching course to help you build strength, find confidence, and feel GOOD in your fitness. I am so excited to introduce….

Strong Body Beautiful.

A 6 week, virtual​ fitness coaching program to help you build a stronger body, live a fit lifestyle, and feel good in your skin.

In my experience coaching female clients, I see many exercise out of shame, guilt, or a fear of gaining weight. It doesn’t have to be this way. Fitness doesn’t need to be punishment. Living a healthy lifestyle doesn’t have to be a constant struggle. You can learn to find peace with yourself, your fitness, and your health. You can live a lifestyle that makes you feel good inside and out. 

My Strong Body Beautiful course is for women who want to develop a consistent exercise program, find the joy in healthy living, and build a balanced body. I do not believe in extremes, exclusionary diets, quick fixes, or programs that sell based off body image. I believe a healthy lifestyle can be well rounded, flexible, enjoyable, and rewarding.

The coaching advice and and resources I provide within this program are intended to further educate, encourage, support, and enable women to reach their wellness goals. They are intended to help women find community, support, and lasting lifestyle change that allows them to thrive in life.

The Strong Body Beautiful program is not a quick fix, it’s a lifestyle. It’s a process, a way of thinking and training that never ends. Yes, you will get stronger, change your body, and see results. But this program goes beyond just that. It equips you with the tools needed to maintain healthy habits and be strong for life.

Who Is This Program For?

  • Someone who wakes up everyday wishing she felt more comfortable in her body
  • Someone who wants to feel confident and happy, but can’t figure out the missing piece
  • Someone who is done with dieting and deprivation and ready to learn moderation
  • Someone who is ready to make peace with her weight while still challenging herself to be her healthiest
  • Someone who doesn’t know how to find enough time to take care of herself
  • Someone who wants to stop stressing about her fitness and diet, but continue striving for her goals
  • Someone who wants to live an active lifestyle with ease
  • Someone who wants accountability and resolve
  • Someone who struggles with a constant feeling of “not enough” of everything

Who is it NOT for?

  • Someone looking for a quick fix program – this is 100% about a mindset and lifestyle shift
  • Someone who isn’t ready to commit to self care – the education is intense and the ones who will do the best are those who are REALLY ready to make a lifestyle change
  • Someone who doesn’t want to make the time to work on themselves. This is for someone who can find 45 minutes throughout the day to dedicate to self care.
  • Someone who isn’t ready to do the hard work needed to change their lives. I am here to guide you and help you get unstuck, but no one else can take ACTION on your goals but yourself

Learn more about the Strong Body Beautiful program and start your transformation today. 

With the Strong Body Beautiful Program You Will:

  • Sculpt and shape your entire body
  • Ignite your metabolism (and burn more calories 24-7)
  • Lose fat
  • Build lean, defined, muscles
  • Have better posture
  • Develop stronger bones and muscles
  • Decrease joint pain and risk for injuries
  • Increase your flexibility
  • Gain more energy
  • Buff up your body image
  • Increase your confidence and mental strength
  • Kick ass
  • Find a community of positive, like-minded women who share in your healthy lifestyle goals
  • Learn how to find a healthy relationship with exercise and diet so that you can be consistent, balanced, and strong for life

What’s Included:

  • 6 weeks of dynamic workouts designed to burn fat and build lean muscle mass in your tummy, legs, arms, and booty
  • A detailed daily schedule for strength, cardio, flexibility training, and rest days to optimize results.
  • Customized video routines and resources
  • My top tips and tricks that can help you live a strong lifestyle
  • Nutrition information, resources, and tools to learn how to listen to what your body needs and eat well
  • Form focus and skills training behind SMART strength training
  • Stress relief, meditation, and mindfulness tools to help you be your best and optimize results
  • The skills to stay consistent, balanced, and find a healthy relationship with exercise and food
  • Training tips and secrets to overcome plateaus
  • The secrets to success in finding YOUR perfect balance with exercise, eating well, and living a strong lifestyle
  • Insider access to the private Strong Body Beautiful facebook community of positive, healthy, likeminded women

Studies have shown that just three weeks of constant practice can alter your current behavior. And I’m giving you double that! 6 weeks to a stronger body and mindset. You can, and will, change the way you train, feel about exercise, and the way you see yourself. The 6 week Strong Body Beautiful program is designed to be the framework for strength training regularly and thinking positively.

How is this program delivered?

The 6 week Strong Body Beautiful Program is delivered exclusively through an online teaching platform. This course is self-paced and can be done anywhere, anytime. Upon purchase, you will have access to the course materials for life.

Read the program guidelines, course schedule, and FAQ’s here to decide if this program is right for you.

Strong Body

I want to help you discover the incredible mental and physical benefits of strength training. I am confident this program will allow you to build lean muscle mass, kick a$$, find confidence through strength, and most of all, feel better about yourself. I would be honored to be your coach and support you in your fitness journey.

Are you ready to get started?

If you are ready to say YES to yourself, this program is here to guide you in making real progress for real results. You have only one life to live. This is not a dress rehearsal. It’s the REAL thing. You deserve a chance to discover your own strength. Let’s start now.

Enroll in course. 

Questions? Email me at: . I believe in you strong body beautiful babe. Here’s to you, living every day in strength. 


Other Things To Check Out: 

Why Your Fitness Routine Isn’t Working

Doing everything “right” and not seeing results? It may be time to mix things up. Here’s your answer.

Fitness routine results

Fitness routine results

Dear Caroline,

I’ve been a newsletter subscriber for years and I love your authenticity, content, and YouTube videos. I’m getting burned out in my usual exercise routine and I could use pointers to increase my strength and build lean muscle. I have an overall goal to be better toned and specifically better abs (reduce my stubborn belly). I participate in Class Pass where I sign up for group fitness classes like Flywheel, BodyPump, barre3, HIIT, and YogaSculpt. I also do Orange Theory four times a month. I’ve completed 7 half marathons (soon to be 8!) and I have a 2018 goal to do my first full marathon. I would love to have someone help me stay motivated while I train for my first full marathon because this will be a huge feat in my mind. I also want to make sure my body can handle the demands of marathon training. I occasionally get knee and lower back pain, and I don’t want this to get worse or prevent me from reaching my goals. I feel like I’m doing everything right but not seeing results.

Thank you for your coaching and guidance, looking forward to hearing from you!


I wish I had a dollar for every time I got this email. Women everywhere doing all the group fitness, all the cardio, all the 8lb weight routines and wondering WHY its not working. Whelp, here is my A to your Q on how to remix the way you train so that you can overcome plateaus, prevent injuries, and see real results. 

Dear Susan,

It sounds like you are looking to work with someone to help you refresh your current routine, overcome plateaus, enhance performance, lose fat mass / build lean muscle mass, and prevent injury (esp so you can complete your first full marathon successfully!). From what you’ve described above it looks like you do a lot of group fitness, endurance, and cardio – which is awesome! However, what may really take you (and your goals) to the next level is getting out of the studio and into the weight room.

Group fitness classes are great, but can’t achieve the same strength gains (and physical results) as a personalized strength program. 

I see far too many women actually gain fat mass, develop muscular imbalances, and get sidelined by injuries from too much time in group fitness and endurance training and not enough time following a well rounded strength program. 

Most women do group fitness because it’s easily accessible, non-intimidating, involves community (friends!), and quite honestly have never had real education about strength training.  But going to group fitness classes, sticking to video routines, or doing cardio because it’s easy to motivate to do isn’t serving any of these women in their fitness goals. Instead they are hitting plateaus, feeling frustrated, or worse… getting injured. And since one-on-one coaching feels too expensive (or it’s incredibly difficult to find a knowledgable coach that understands her training needs), she continues the cycle of sticking to what she knows to only find more setbacks or plateaus.

I want to help women everywhere learn how to use the weight room to find fitness, health, and incredible benefits. To do this, I have created an online course to teach women how to build a balanced strength training program and find confidence in the weight room.

The current fitness culture has all sorts of mixed messages on how to see results. When it comes to what’s “out there” in the world of strength training, it’s just too many extremes. Bodybuilding, powerlifting, figure competition, the list goes on. Talk about intimidating! No wonder women stick to the group fitness studio! Why isn’t anyone teaching simple, well rounded, balanced strength training in an accessible way? Well it’s time. 

Fitness routine results

Fitness routine results

In my Strong Body Beautiful online coaching course, I will help you break away from your fitness rut and learn how to build strength, confidence, and see RESULTS. This 6 week program gives you dynamic workouts designed to burn fat and build lean muscle mass in your tummy, legs, arms, and butt. It provides you with a detailed daily schedule for strength, cardio, flexibility training, and rest days to optimize results. You will learn proper form, skills, and the secrets behind SMART strength training so that you can see physical changes, prevent injuries, and feel amazing. And BONUS, you will have virtual access to the Strong Body Beautiful community of women who share in your health goals to live a fit lifestyle without going to extremes. 

In this course, I will give you the guidance you need to learn to listen to your body, move mindfully, and see results. Working with with the Strong Body Beautiful program to establish a foundation of strength-training knowledge and good form will allow you to get started safely and effectively. You’ll be able to gain the knowledge and skills that will help you get fit not just for 6 weeks, but for the rest of your life.

This program gives you guidelines but allows for personalization. You will be able to customize the course to fit your unique schedule, preferences, personality, and goals. It works exactly the way I would work with a one-on-one coaching client: giving you the tools to transform and allowing you the flexibility to tailor the program to your needs.

Strong Body Beautiful is ready to help you stop hitting plateaus and start seeing results. It’s an awesome program and I invite you to be a part of it.

Let’s keep it simple and start small. The Strong Body Beautiful program is ready to guide you.  Read the program guidelines here. And when you are ready to join us and see results, click enroll. 



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