New Year, New Vibes: Strutting Into 2025 Like a Boss 🥂

A new year isn’t just a date change—it’s a mindset shift. It’s a chance to shed old patterns, step into your power, and walk boldly into the life you’ve been dreaming about. But here’s the thing: the “New You” isn’t some unattainable, perfect version of yourself. It’s not about erasing who you are but embracing who you’re becoming.

So, as you walk into this new year, imagine you’re stepping onto a fresh path. The old you? Grateful for the lessons. The new you? Ready to take the reins.

How to Walk Into the New Year as a New You:

1. Clear Out the Clutter

   Both physically and emotionally. Let go of the beliefs, habits, and “stuff” that no longer serve you. Ask yourself: What am I holding onto out of fear or familiarity? Then, release it. This clears space for something better to enter.

2. Define the “New You”

   What does the new you value? How do you want to feel? Instead of just setting goals, focus on who you want to become. Maybe it’s someone who is calmer, bolder, or more joyful. Align your actions with that vision.

3. Commit to Small Changes

   The new you isn’t built overnight. Start small. One healthy meal. One walk outside. One moment of gratitude. These little changes compound into something powerful.

4. Practice Self-Compassion

   Growth isn’t linear, and the “new you” will still have moments of doubt or struggle. That’s okay. Treat yourself with kindness and remember that every stumble is part of the process.

5. Say Yes to Opportunities

   The new you doesn’t play small. When an opportunity arises— whether it’s a career move, a new hobby, or a chance to connect with someone—say yes. Even if it feels uncomfortable. remind yourself: growth happens outside the comfort zone.

6. Walk, Don’t Rush

   Walking into the new year isn’t about sprinting to the finish line. It’s about steady, intentional steps forward. Celebrate progress, no matter how small.

Picture this: You’re walking down a sunlit path. Behind you, the old year fades like a distant shadow. In front of you, the future stretches wide, full of possibilities. With every step, you feel lighter. More grounded. You’re not chasing change—you are the change.

This year, let’s focus on becoming. Not perfect. Not flawless. Just a better, freer version of ourselves.

Here’s to walking boldly into the new year and fully embracing the journey ahead.

Need a little boost on where to start? Book a FREE consultation with me to get you headed in the right direction for 2025!

Why I’m Forever Committed to Creatine: My Go-To Holy Grail for Fitness and Health 🧠

Creatine and I? We’re in it for the long haul. Some might say it’s just a supplement, but to me, creatine is like that ultimate gym partner who always shows up, keeps you going and never lets you down. It’s been a game-changer for my workouts, my energy, and honestly, my overall wellness. So let me just say: I’m never breaking up with creatine.

First off, creatine is a powerhouse for anyone looking to build strength, boost endurance, and recover faster. Whether I’m lifting weights, enjoying my day of rest, creatine is my secret weapon. It gives my muscles that extra burst of energy by helping delay the depletion of ATP (primary source of energy for your cells) they need to lift a little heavier, last a little longer, and recover a whole lot faster. I used to wonder if that extra rep was in my head or really due to the creatine 🤔.

Beyond just strength gains, creatine does wonders for muscle recovery and brain health. Those post-workout aches? Creatine takes the edge off, helping my muscles bounce back and allowing me to stay consistent with my workouts without feeling burnt out. It’s like my body’s little reset button, ensuring I’m always ready to get back in the game.

Studies (medical journals) have shown the benefit of creatine beyond muscular effects-that’s right… memory and cognitive functioning. Brain fog? Creatine has your back, but like, he’s mine soooo….get your own.

And for anyone wondering if creatine is just for hardcore bodybuilders or elite athletes, let me tell you – it’s for everyone and I mean everyone— including all my non-gymrats. I’ll shout it from the rooftops: creatine isn’t some exclusive supplement. It’s a tool that’s been researched over and over, and it’s safe, effective, and reliable. It’s like giving your body a reliable power source without any crazy additives.

I also love how simple creatine is to use. A little scoop in my water or protein shake, and I’m good to go. No need for elaborate shakes and no weird flavors. It is as effortless as it gets, which means I can stay consistent without feeling like it’s a chore.

So, yes, I’m committed to creatine for life. For anyone looking to add a little extra power to their fitness journey, I couldn’t recommend it more. This is one supplement I’ll never part ways with, and trust me, once you try it, you’ll understand why. B and C carved into the tree for life.

Paid Amazon link: Promix Creatine

*What can I say? I’m a Promix girl.

The Power of a Structured Workout: Building Strength, Building Confidence 💪🏼

It’s easy to feel like workouts are repetitive – the same sets, the same moves, over and over. But here’s the thing: this is exactly how you see results. It’s about more than just lifting weights or running on a treadmill; it’s about the consistency and structure that create the foundation for real, lasting growth. Every rep, every routine, and every small push forward is a step closer to becoming the best version of yourself.

A structured workout isn’t just a series of motions; it’s a commitment. It’s showing up for yourself, even on days when motivation is low and energy is drained. There are countless ways to reach your goals – sometimes you use a machine, other times free weights or your own body. But ultimately, it’s about finding the resolve to keep going, to push through the tough days, and to show up for yourself no matter what.

This structure, this commitment, is what makes all the difference. When you know what you’re doing each week, you have a purpose, a direction. There’s something powerful in knowing that each movement you repeat, each set you push through, brings you closer to your goals. And as the weeks pass, you’ll notice that the weights get a little heavier, your form a little sharper, and your strength a little deeper. That’s progress, and it’s built one step at a time.

Structured workouts give you the chance to track this progress, to see how much you’re capable of, and to know that each week, you’re just a bit stronger than before. You’re building not only physical strength but also the mental toughness that comes from sticking to a plan and pushing beyond your comfort zone. Each time you show up and put in the work, you’re proving to yourself that you can do hard things. You’re building a foundation of resilience, confidence, and pride.

So yes, it’s repetitive, and yes, some days it might feel like a grind. But that’s where the magic happens. You’re not just working out – you’re building something inside of you that no one can take away. You’re creating a legacy of strength, discipline, and self-respect that will carry you through every challenge life throws your way. And every time you finish a workout, you’ve added another layer to that foundation. Embrace the structure, honor the commitment, and take pride in every single step forward. Because you are worth every moment of effort, and the results are worth every ounce of sweat.

Cue the personal hype squad! Don’t know where to begin? Let’s chat!

Schedule a free consultation with me where we can find the best solution for you.

Setting Boundaries: The Art of Saying “No” Without Feeling Like a Villain 🗣

Let’s face it, setting boundaries can feel a little… icky. You want to be nice, accommodating, and maybe even a bit of a superhero for everyone around you. But what happens when saying “yes” to others means saying “no” to yourself? Spoiler alert: you end up overworked, resentful, and emotionally drained. *Cue the holiday season rushing from one family event to another!

Boundaries are like fences for your time, energy, and emotional bandwidth. They’re not meant to shut people out but to create a structure that allows you to decide what (and who) gets through. Think of them as the ultimate home security system. Without boundaries, you’re basically leaving the door wide open for anyone to walk in and rummage through your metaphorical fridge at 2 a.m. Do you really want that? I think not.

1. When you say “no” to the things that drain you, you’re actually saying “yes” to the things that light you up.

   Self-care, hobbies, or just five minutes of glorious silence where no one is asking, “What’s for dinner?” You know when you get the repeated airplane chat about saving ourselves with the oxygen mask first, but we never listen? Maybe we should listen because when gasping for air we aren’t much use to anyone, are we?

2. But Isn’t Setting Boundaries Kinda…Rude?

Nope, nope and NOPE. When we set boundaries we aren’t rejecting people. We are protecting our relationship with them. The trick is all in the sauce AKA the delivery.

• Instead of: “Leave me alone, I can’t deal with you right now.”

• Try: “I’d love to help/chat/attend, but I’m at capacity today. Let’s connect another time!”

When you’re clear about what you can and can’t offer, you’re setting the stage for better communication and less resentment.

So, the next time someone accuses you of being selfish for setting boundaries, just smile and say, “Thanks for noticing! It means I’m taking care of myself. You should try it sometime.” Boundaries might feel awkward at first, but once you embrace them, they’re as freeing as slipping into your favorite pair of sweatpants.

Link to my course that will ease the troubles of just saying “no”.

Keep the Joy, Skip the Guilt: How to Get Your Protein-Fix and Stay Balanced this Holiday Season 🍂

Protein-Packed Holidays: Gobble Up the Joy Without Overindulging!

The holidays are here, and with them come the delicious spreads, sweet treats and tempting leftovers. While indulging is part of the fun, staying on track with your health goals doesn’t have to mean skipping the joy of holiday meals, Instead, let’s focus on ways to sneak on protein and still enjoy the season to its fullest.

1. Yogurt: The Secret Weapon for Creamy Goodness

   Greek yogurt isn’t just for breakfast— it’s your holiday hero. Use it to make protein-packed salad dressings, dips or even dessert toppings.

   • Dressing Idea: mix Greek yogurt with a splash of lemon juice, a dollop of Dijon mustard, and your favorite herbs for a tangy dressing that’s perfect drizzled over roasted veggies

   • Dessert Idea: mix Greek yogurt with liquid stevia and a little powdered sugar and lemon as a base over any fruit; delish over a tart!

   • Dip Idea: stir in ranch seasoning or garlic and dill for a creamy, protein-rich dip

   Pro Tip: Swap out sour cream in recipes with Greek yogurt— it’s just as rich and adds a protein boost to your holiday casseroles or mashed potatoes

   2. Gobble Up That Turkey

Turkey is the star of the holiday table for a reason. It’s lean, packed with protein, and oh-so-versatile!

• opt for white meat if you’re watching your calories, but don’t shy away from the flavorful dark meat if you’re looking for extra richness

Pro Tip: using leftover turkey for a protein-packed wraps, soups and breakfast scrambles

Don’t love turkey? Swap out for chicken, ham. Vegetarian? Swap out for tofu, tempeh, and lentils.

3. Upgrade Your Holiday Snacks

Skip the carb-heavy crackers and chips, and go for protein-rich snacks to keep you energized.

• cheese board goals: hard cheeses, turkey slices, nuts

• roasted chickpeas over croutons

• DIY trail mix with almonds, pistachios, pecans with a sprinkle of dark chocolate chips

4. Boost Your Festive Drinks

Drinks with a protein boost!

• add protein powder to your hot cocoa

• egg white to your cocktail (my fave)

This holiday season, you can have your protein and eat it too. By focusing on satisfying, protein-packed options, you’ll feel energized and balanced while still savoring all the flavors of the season. It’s all about keeping the joy and skipping the guilt—so gobble up the good stuff and enjoy every moment.

Happy Holidays!

Link to my fave protein powder: Promix protein

*I have been using this protein for a little over a year and I cannot recommend it enough. Good ingredients, good quality and no fake sweetener taste (because there is none).

Get Ready to Fall in Love with Your Hammies! 💥

Did you know your hamstrings make up a whopping one-third of your leg’s backside? They’re the bridge between your glutes and calves, yet somehow, they’re always the forgotten middle child. We tend to shower our calves with love through endless raises, and of course, we give our glutes all the attention they deserve. But your hamstrings? They’re practically begging for a little date night—and trust me, they’ve got the glow-up magic your legs are craving!

Here’s the thing: most of us have weaker hamstrings than we realize, which means we’re missing out on serious leg transformation potential. Ready to change that? I’ve got three hamstring isolation exercises that’ll take your leg game to the next level. Pro tip: always kick off your leg day with heavy lifts like deadlifts when you’re fresh, and save those isolation exercises for after to get the most out of each rep.

And here’s a little secret to maximize every move: focus on slow, controlled contractions, especially on the second half of the exercise. That extra time under tension? It’s the game-changer that’ll have your legs looking fierce. Are you ready to lewwwwk? Let’s go!

Glute Ham Raise

This move is a hamstring isolation powerhouse. It not only strengthens your hamstrings but also activates your glutes and lower back.

Position yourself on a glute-ham developer (GHD) machine with your feet securely locked in, knees slightly behind the pad.

Start by lowering your upper body toward the ground, keeping your back straight and core tight.

Lower yourself until your torso is just above parallel to the floor.

Engage your hamstrings and glutes to lift yourself back up to the starting position, finishing with your torso upright.

At-home solution: kneeling in an L position with toes tucked under, squeeze your glutes and slowly lower yourself down to sit on your heels. Want more of a challenge? Place a weight at hip crease.

Step Downs

Step downs are perfect for targeting hamstrings and improving balance and stability in your legs. AND easy to do at home!

Start by standing on a bench or a sturdy elevated surface with one foot planted firmly.

Slowly bend the knee of your standing leg, lowering your opposite leg toward the ground. Your hips and torso should stay square and steady.

Lower until your heel almost touches the floor, keeping control and engaging your hamstrings.

Push through your standing foot to bring your body back to the starting position.

Seated Leg Curl

The seated leg curl is a classic hamstring isolation exercise that builds strength and definition along the back of your legs.

Adjust the leg curl machine to your height, so the pad rests comfortably on the back of your lower legs, just above the ankles.

Sit down, place your legs under the pad, and grip the side handles for support.

Curl the pad down toward your thighs by bending your knees, squeezing your hamstrings as you move.

Pause briefly at the bottom, then slowly return to the starting position.

At-home solution: sit towards the edge of a chair, tie a resistance band onto something sturdy, in front of you and even with your ankle. Wrap the other end around the ankle. With tension in the band, bring the leg in motion to bend the knee.

Add these exercises into your routine, and you’ll start seeing your hammies transform into powerhouse muscles. Remember, slow and steady wins the race with these moves!

Here are a few things I have at home that I use to accomplish these exercises.

Paid Amazon link: resistance bands

Paid Amazon link: adjustable kettlebells