Goal Setting for Success

Setting a goal, writing it down, and planning will determine between success and failure for any fitness plan you may have set for your self including weightless.



Using these 5 key goal setting components will help you plan your success and stay on track.

1. Be Specific
2. Is your Goal Measurable
3. Be Accountable in your daily plan
4. Realistic
5. Track for Success

We can use challenges to reach our goals as a means to unlock our strengths and refine the abilities that we are capable of.
Each time we challenge our selves, the strength we create increase our confidence until we begin to see most challenges as opportunities. This is part of personal growth and remember you always have a choice!
Staying on track during holidays, family and friend outings and work functions requires planning ahead. Taking the extra steps in advance in order to plan the temptations that you will be surrounded by and staying on track with your diet is vital for success.
6 Key Steps to Staying on Track with Your Diet

1. PLAN AHEAD by setting limits and preparing your mind for portion control and choices

2. EAT BREAKFAST and have a satisfying snack prior to the event to keep your hunger in check and minimize temptations

3. DRINK WATER to keep you feeling fuller

4. PRACTICE PORTION control and stop eating when you feel full

5. BRING A DISH that is healthy to insure you have something to eat of your choice

6. MOVE AROUND and do not sit at the table to keep you tempted to munch on food.

Gatherings are a time to socialize and enjoy the company of your family and friends!


How Squats Can Improve your Health

1. Squatting is a Functional exercise that helps your body to perform real life activities. Promoting mobility and balance which translates into your body moving more efficiently.


2. Squats create an anabolic environment, promoting muscle building of the total body along with full body strength as you use your core to stabilize.


3. Prevent Injuries by strengthening weak stabilizer muscles, ligaments and connective tissues.

4. Excellent multi-purpose activity useful for shaping, toning and tightening your glutes, core, and legs.


5. Increase Athletic ability and performance. If you are an athlete no matter what discipline you are in (endurance, strength, yogi, dancer, etc)  squatting weekly will optimize your performance.


sports workout legday legs


Try adding squats throughout your week to build strength, increase health, energy, and improve overall performance.


If you need structure and an exercise program design to get you to the next level, contact me for a personalized approach.

Personalized Nutrition and Fitness Program for Success

Are you in need of a change in your health and fitness routine?


woman girl fat fitness


Try a customized program that focuses on your current schedule with a structured approach to help you reach your goals.


Having a Support system is required to achieve success. Having a coach that has been through the same experiences, can guide you through obstacles while providing accountability and helping you stay focused on your goals is #1 key to results. Failure is not an option when you have a dedicated support system that allows you to build self confidence and create a strong sense of self.


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Customized fitness and nutrition program Includes:

Consultation and Goal setting

Custom Fitness and Nutrition Program

(2)-30 min remote live coaching sessions

Unlimited support via email and text

Contact me for more details

Teen Fitness for Lifelong Health is a Lifestyle

Fitness and ‪‎Nutrition habits a teenager develops during adolescence are likely to last a lifetime. Benefits range from weight control and positive body image, building and maintaining stronger muscles, bones and joints, promoting a positive psychological well-being along with an improvement in academic performance.




Did you know that weekly strength training sessions will decrease the risk for sport-related injuries along with improving a child’s attitude towards lifetime physical activity.




If you want your teenager to develop and maintain healthy habits, be a good role model by continuing to model an active lifestyle and lead by example.

Do you need help with getting you and your teen on the right track to lifelong health? Contact me for details



Benefits of TRX Suspension Training

Anyone regardless of Fitness Level can benefit from the use of TRX Suspension due to its versatility. With the sedentary lifestyles and desk jobs that most people have, standing to exercise and getting off you cupcake will help with muscle development, circulation and cardiovascular health.


Reach any fitness goal faster with the routine use of TRX Training. Due to the use of your own body weight you can improve sports performance, lose weight, gain strength, and a great way to rehab an injury.




Use of TRX engages your core and helps you stabilize your posterior chain along with your entire body. Gain Flexibility through the endless stretching and movements of various ranges and angles.


Strengthening your Mind Body Connection is the most powerful tool to achieving and sustaining your fitness goals.

8-week Fitness and Wellness Journey

Discover the NEW YOU!

Take the first steps and start TODAY to a healthier, stronger and happier you. This 8-week fitness program focuses not only on fitness but education, goal setting, exciting challenges and a never-ending support system.



Nutrition and habit formation is key to any successful fitness program and with nutrition coaching you will be able to create your own meal plans to reach your goals. Once you commit and have a support group that can keep you accountable you are bound to get healthy, fit, strong and not only reach your goals but surpass them.

Habit formation is a powerful tool when it comes to weight loss, pairing it alongside scientific based nutrition will lead not only to the best version of you but a lifetime of success. Our core belief is when you learn and enjoying a healthy energetic lifestyle it can be practiced and achieved for a lifetime.


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Are you ready to commit to a new you?


What you get:

⇒One-on-One Personal Training Session(s)

⇒Personalized Nutrition Coaching

⇒Unlimited Support with a Coach

⇒Unlimited weekly access for Q&A

⇒Lifetime of Knowledge


Registration is now open, contact me for details

What inspires you?

Seeing my clients excel, push through barriers and reach their fitness goals is what inspires me.


If you do not have time to go to the gym, do not have exercise equipment and or just looking to boost your mid-day work break, try the below 10 minute circuit for an instant way to fire up your metabolism and burn calories. NO EXCUSES body weight workout fitness.




Choose the order of exercises and recommended timing based on fitness level

5 Exercises:

Body Weight Squats

Shadow Boxing


Push up

Mountain Climbers




Fitness Level Options:

1 min each exercise, repeat 2 times (beginners)

30 seconds each exercise repeat 3 times (intermediate)

25 reps each exercise with no breaks repeat circuit for a total of 10 min (advanced option).


What fitness accomplishment has inspired you ?

Discipline your mind for a strong and healthy body!

When you choose to spend $50+ for dinner and drinks on a weekly basis for temporary gratification and choose to put your own health last is the reason you are where you today. 




Choosing to put your $ into your health by exercising and changing your eating habits vs. instant gratification will determine your outcomes and long term success. 


We are where we are today because of the CHOICES we made yesterday. These are habits that get ingrained in us and build over days weeks and years. Ask yourself a hard and honest question, do my choices serve me? 


Want to learn how “instant gratification” can become “delayed gratification”?


Contact me for fitness and nutrition coaching.



Wait no more, TODAY is the day to START your fitness journey!

Is there a fitness goal you have been trying to achieve for a long time?

Wait no more, TODAY is the day to START! 



Begin with TODAY by setting your goals for the week and having a plan to follow through. One of my personal fundamental beliefs is that FITNESS is a JOURNEY and not a destination. Getting into a routine of being comfortable comes with stagnation and challenging yourself comes with growth. 

Ask yourself do you want to remain the same or grow with change?





Treat each workout as if you’re the boss and your workout is your client.
Don’t cancel your planned workouts, as YOU are in CHARGE and bosses do NOT cancel!


Getting fit and remaining fit requires a multi-step approach. It boils down to how much are you willing to change and do your goals match your willingness to change.

Variety of consistent training techniques combined with clear and concise approach to nutrition is the key to feeling Happy inside and looking the way you always wanted on the outside. Anytime, any age, anywhere!




Contact me for a personalized approach to fitness

Cycle Your Way to a Stronger and Healthier New You

When you come in for a cycling class know that you’re going to walk out of the room in less than an hour a lot STRONGER and HEALTHIER than you thought was possible.  Cycling is a great low impact and high intensity workout that anyone, at any age and fitness level can enjoy.

For the next 45 minutes, you have no meetings, no text messages, no one needing to be picked up. It’s just you, a bike and the rhythm of music to take you through a journey of contrasts.


Benefits of indoor cycling include cardiovascular health (lowers blood pressure and LDL), stress reliever aka “runner high”, increases muscle strength and endurance, low impact and a major calorie burn. 
Come join many of my cycling group fitness classes, were I will push you through your fitness plateau with a variety of HIIT (high intensity interval training), sprints, climbs, intervals, flats, and will bring sports proven training principles into an indoor group cycling environment. 





Come experience what all the hype is about!