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the exercise you should be doing

This is demonstrating the Quadruped extension or aka the Bird Dog exercise. Quadruped is the position where both hands and knees are on the ground. It is the starting position of crawling that all children do. When young babies are learning to walk, quadruped helps them develop curves in their spine and core strength. ForContinue reading “the exercise you should be doing”

trust yourself

Kristin has been a long time client who started to comment that her extremely low energy levels were unexplainable; her sleep patterns were all over the place and her evening hunger and cravings were to her, out-of-control. Through my 3M Method, we worked together to really pin point the messages her body was telling her.Continue reading “trust yourself”

is somebody watching over you?

Somebody watching OVER you is a great thing!  I help women transform their relationship with fitness & food to create a sustainable lifestyle they love.  It’s not a short term, quick fix, cookie cutter approach. It’s going to take the same amount of effort and work as those fad diets you’ve been juggling 🤹‍♂️ allContinue reading “is somebody watching over you?”

my 3 daily nutrition commitments i make to myself

As a fitness and workout trainer in Honolulu, Hawaii, it is my mission to get women across the globe to love the bodies they are in and to view FOOD as simply FOOD; not good food or bad food. But, to get there, it takes time. As I coach women out of the deprive-binge cycle,Continue reading “my 3 daily nutrition commitments i make to myself”

i’m NOT THAT trainer

Here are YOUR two missing links to you getting it done ✅✅!! ☝️ #consistency – doing the thing over & over ✌🏾 #accountability – checking in with someone to keep you on track  Do you have to think about brushing your teeth? Or do you simply make your way to the bathroom and do thisContinue reading “i’m NOT THAT trainer”

small hinges open big doors

Have you ever noticed how little hinges swing big doors?  Small, consistent actions (hinges) are so powerful, they swing open big goals (doors) in our lives. As a Hawaii based female personal trainer and health and wellness coach, when I first meet my potential clients over coffee or tea, we chat about everything. Life, likes,Continue reading “small hinges open big doors”

“i’ve been struggling. please help”

I received this message today: “I have seriously been struggling to workout at all since COVID and shelter in place. Before, I worked out 6-7 times per week. I was training for my 4th marathon. Now, I think I’ve run 4 times since March and zero strength training. I cant decide if I should spendContinue reading ““i’ve been struggling. please help””

medium fat protein sources in Hawaii

Welcome to Day 2 of my 4 day coverage of low fat, medium fat, high fat and plant based protein sources here in Hawaii. As a virtual and female certified personal trainer on Oahu, my clients are often confused as to why protein choices matter. Most of the time they are unaware they are needingContinue reading “medium fat protein sources in Hawaii”

low fat protein sources in hawaii

Here is Day 1 of a 4 Day PROTEIN CHEAT SHEET just for you! Living in Hawaii, we love our fish and poi; but, no doubt, we also love our fatty cuts of meat! As a female personal trainer in Hawaii, working on Oahu, I get asked ALL OF THE TIME, what low fat proteinContinue reading “low fat protein sources in hawaii”

i have some bad news for you…

I have some bad news for you… There is SO MUCH FALSE weight loss and diet information out there that has BRAIN 🧠 WASHED us to believe that hours of cardio and cutting your calories super low is the answer to weight loss.  ☝️THIS is a common issue I see many women making when theyContinue reading “i have some bad news for you…”