Habit Stacking: A Helpful Way to Make Lasting Change

January 29, 2024


Habit stacking is the concept of putting our desired/new habits around habits that already regularly exist in our daily routine. This proves to be an effective way to create new habits and make lasting change.

The "Right" Approach to Nutrition

January 6, 2023


Is it low carb? Or flexible dieting? Or fasting? Or counting macros? Or 3 meals a day? Or 5 meals a day? Or FODMAP diet? Or elimination diet? The "right" approach to nutrition is the one that works for YOU!

Food Stress Mess

November 27, 2019


Thanksgiving... a time to gather with friends and family, walk/run a Turkey Trot, eat scrumptious food, watch some football, play some games, partake in old traditions and make new ones. Also a time when we can get so far in our head about our food decisions that we create a stress mess. Let's approach our holiday meals with gratitude, compassion and confidence.

7 HEALTHY Ways to Eat Pumpkin

September 30, 2019


Even if the leaves aren’t changing where you are and the air isn’t cooling yet, there is most definitely pumpkin everything, everywhere… Pumpkin bars and pancakes and pies.

Moonlight Lassen Hike

September 15, 2019


Two weeks ago I realized the harvest moon was coming up. But not just any harvest moon. Friday the 13th harvest moon. The first one since 2000 and the last one until 2049. In an effort to get the members of gym (and community) adventuring outside more, I saw this as a perfect opportunity.

Trust the Process

August 27, 2019


If you know me, you know I’m a doer… a go-getter… a dive-in-head-first kinda chick. I like to have a goal and make it happen. As a result, on the outside, it may look like I have my shit together. But really, I’m letting the cat out of the bag… most of the time, I have little idea what I’m getting into at first, I just start and learn as I go.

It’s a WILD Colorado: Part 2 – Lake City

August 4, 2019

The Wild Women

Really? My second long weekend in a row up in the Colorado high country with a bunch of badass women…how did I get so lucky? Here's the run down on our latest adventure.

It’s a WILD Colorado: Part 1 – Harry Gates

July 25, 2019

The Wild Women

What do you get when a mom, two sets of sisters and best friends meet up in a remote cabin for 3 1/2 days?… Lots of laughs and a damn good time.

WILD Lassen

January 15, 2019

The Wild Women

For our winter trip to Lassen National Forest I envisioned women gracefully gliding on cross country skis through the fields of Child’s Meadow and feeling the fluff of freshly fallen snow under their snow shoes as we hiked up Brokeoff Mountain. Then we would cuddle up by a cozy fire and learn and laugh and grow together. Well… it went something like that…

WILD White Rim: A Trip to Remember

October 3, 2018

The Wild Women

Grab a hot cup of tea/coffee, curl up in a blankey and get comfy… I’ve got a story for you. It’s long, but worth it. If you weren’t there, you’re going to wish you were.

Movement Basics: Hinging

July 10, 2018


Have you ever bent down to pick up a bag of groceries or pick up a small child or how about weed your garden? I feel pretty confident in saying that you do those things, or a similar movement, several times a day. Congratulations! You are doing one of the movement basics on a regular basis. Those motions where you shoot your hips back and bend at your waist, are called hinging movement. In the gym these translate to deadlifts.

WILD Sierra Buttes: A Healing Adventure

July 2, 2018

The Wild Women

I never know what to expect going into one of these powerful weekends, but the amount of energy, empowerment, and growth that the WILD Sierra Buttes weekend provided has left me speechless. If I had to pick one word for this adventure, it would be healing.

Movement Basics: Pull-ups

June 11, 2018


Pull-ups are a classic body weight exercise that can be done almost anywhere. They are a great test for upper body strength, core strength and even keeps us honest with our body weight. Let's dive into the why's, what's and how's of pullups.

Importance of Single Leg Work

May 7, 2018


I get it, squatting all the weight feels cool, looks cool and gives you bragging rights to your fellow gym rats. But, in my opinion, unilateral (single leg) squats are exponentially more important than bilateral (two legs) in most training programs. Here's why.

Movement Basics: Vertical Press

May 4, 2018


Vertical presses are great exercises to strengthen and help stabilize the shoulder. However, not everyone should do them...yet. Keep reading to find out how, why and if you or your clients even should be vertical pressing.

More Pull Please

April 30, 2018


We spend most of our day in front of us. Hands on keyboards. Eyes looking forward and down at phones. Hands on the steering wheel. Cooking dinner, washing dishes, shaking hands, holding babies, shoveling, hammering, mowing, putting on makeup, oh my freakin’ goodness… almost everything. Then we go into the gym hit some bench press, some push-ups, maybe jump on the bike and again just reinforce the same position. We can try to be conscious of our posture while doing all the activities, but, while it’s incredibly important to be aware of our posture, we also need to strengthen the opposing muscles. That is where horizontal pulling comes in.

Push-ups…Yes You Should Do Them!

April 23, 2018


Push-ups are one of those exercises that most people do… or at least try to do… if they are in any sort of basic fitness program at all. This is a good thing because push-ups are pretty much awesome for you… when performed properly. Here’s what makes them so awesome.

Keep Clean

April 18, 2018


Your house is officially decluttered. Yippy! It’s so freeing, isn’t it?! Now comes the real challenge, how do you keep it that way? If you implement these 6 habits in your life, you have a fighting chance to keep your physical space organized and free of extra stuff.

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