here’s a #memorialdayworkout for ya!

Today’s trending #workout will definitely be #murph. So I wanted to give you an alternative.  Every holiday, as a Personal Trainer in person in Oahu, Hawaii and virtually for many clients around the world, I create a special workout for my online clients. And this #memorialday, I wanted to give you this too! Here’s aContinue reading “here’s a #memorialdayworkout for ya!”

her story resonated with me on a personal level

I opened my phone this morning and found a great text message from a client of mine that’s been struggling with over exercise and food restriction for about 20 years. She recently read THIS post of mine and it made her realize just how far she’s come from days of white knuckling and deprivation to eating mindfullyContinue reading “her story resonated with me on a personal level”

despite your best efforts #sluggishmetabolism

If you’re like me and my clients, you don’t lack in effort. YOU DIG DEEP! You work hard and give your best to all of your endeavors. I bet you’ve been in the trenches of building a great career, a family– or maybe even both– for quite some time. And while you try to eatContinue reading “despite your best efforts #sluggishmetabolism”

my interview with #kettlebell queen Gretchen Meyers

Gretchen is a certified personal trainer, Kettlebell instructor, and lover of moving in all the ways.  She has been training clients and teaching group classes for over 15 years.  Two years ago she decided to go into business for herself by teaching kettlebell classes out of her garage and training clients in her home.  Since then,Continue reading “my interview with #kettlebell queen Gretchen Meyers”

overwhelmed or over committed?

2 most common things I see when working with ladies to #levelUP their health and wellness. #1: They are OVERWHELMED Women running on 4-6 hours a sleep per night juggling work, home, family, kids, themselves. These ladies are TIRED! And if I were running on 4-6 hours of sleep, I would definitely not spend myContinue reading “overwhelmed or over committed?”

how do i love thee?

How do I love thee? Let me count the ways. I love myself so I no longer exist on controlled starving, I appreciate my body now not before or what’s to come. I love myself to know when my inner critic rears its head. I realize that I do not have to suffer for success.Continue reading “how do i love thee?”

the only pounds you should focus on

You can pee out about a pound. #waterYou may even poop out two. #foodvolumeIf you eat a bowl of pho, you’ll gain 2-3. #sodiumIt’s your period week? 4-5 lbs up is norm. #waterretention The only pounds you should be persuaded by? The ones you load onto the bar! Ready to @levelup by adding lifting heavyContinue reading “the only pounds you should focus on”

overcoming compulsive exercise by getting S.W.O.L.E

There’s an ugly side to exercise, one that not many people talk about. There’s so much praise given to people who go big or go home; who walk the no pain no gain line; who live and die by the last one standing motto. And friends, those very expressions hide some dark truth – thatContinue reading “overcoming compulsive exercise by getting S.W.O.L.E”

are you a runner or new to strength training?

Are you a runner? Are you a beginner to strength training and have knee issues with squats and lunges?This is for you!!! The VMO Dip exercise! The VMO Dip is an exercise that can help alleviate knee pain and develop more efficient knee cap movement by strengthening the Quad muscle (the muscle that is yourContinue reading “are you a runner or new to strength training?”

are you making quitting your habit?

If you are trying to improve your health and you keep quitting, I challenge you to ask if you’ve determined a big enough REASON WHY you want a change. In my 3M method as an Oahu based personal and virtual health and wellness trainer and coach, our #mindfulness work together will include drilling down toContinue reading “are you making quitting your habit?”