Our session will be

  • Personalized

    Our initial sessions will be dedicated to assessing your current Fitness level and current state of wellness while creating a personalized plan to fit your unique needs and goals.

  • Targeted

    Everyone has pain points when it comes to fitness, & achieving overall wellness. I’ll work closely with you to help identify and overcome those obstacles.

  • Integrative

    Since achieving wellness is more than just exercise and diet, I’ll be guiding you toward other helpful practices such as mindfulness training, breath control, stretch sessions and more.

How you’ll feel

more confident and clearheaded with increased energy, deeper sleep & Less Stress

What you’ll get

  • Weekly progress reports, 1-on-1 sessions

  • Comprehensive fitness/wellness assessment

  • Personalized nutrition, mindfulness, and
    exercise plan to help you reach your goals

  • Unlimited guidance and support via email/text

  • Helpful tools, tips, and tricks for navigating your unique obstacles

FAQs

How often should I exercise to stay fit?

The recommended frequency for exercise to maintain fitness is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Additionally, it is beneficial to incorporate strength training exercises at least two days a week.

What is the best time of day to work out?

The best time to work out depends on your personal preference and schedule. Some people find it helpful to exercise in the morning to kickstart their day, while others prefer afternoon or evening workouts. Ultimately, consistency and finding a time that works for you is more important than a specific time of day.

How long should my workouts be?

The duration of your workouts depends on your fitness goals and the type of exercise you're engaging in. For cardiovascular activities, aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you're doing more intense workouts, 20-30 minutes may be sufficient. Strength training sessions can vary but aim for 45 minutes to an hour to allow for proper warm-up, exercise, and cool-down periods.

What should I eat before and after a workout?

Before a workout, it's beneficial to have a small meal or snack that includes carbohydrates for energy and a moderate amount of protein. Examples include a banana with peanut butter or a Greek yogurt with some berries. After a workout, prioritize consuming a mix of carbohydrates and protein to aid in muscle recovery. Options can include a protein shake, a chicken breast with sweet potatoes, or a vegetable omelet with whole-grain toast.

How can I lose weight effectively through exercise?

Effective weight loss involves a combination of regular physical activity and a healthy, balanced diet. Engage in a mix of aerobic exercises (such as brisk walking, jogging, or cycling) and strength training. This combination helps burn calories, build muscle, and increase metabolism. Also, focus on creating a calorie deficit by consuming fewer calories than you burn through exercise and daily activities.

How can I stay motivated to exercise regularly?

Staying motivated can be challenging, but here are a few tips:

- Set realistic and achievable goals.

- Find activities you enjoy and mix up your routine to keep it interesting.

- Workout with a friend or join group fitness classes for social support.

- Track your progress and celebrate small victories along the way.

- Remind yourself of the mental and physical benefits of exercise.

- Establish a consistent workout schedule and prioritize self-discipline.

- Reward yourself with non-food incentives when you reach milestones.