Use the form below to ask me questions about running, general fitness and nutrition or check out the Frequently Asked Questions below.
Online coaching is like Netflix for your health! Your monthly subscription plan gives you variety and flexibility to meet your health goals.
With online coaching, a workout plan is uploaded to your personal account calendar on a customized app. You can complete the workouts as scheduled or move them around on your calendar if you need to without having to reschedule appointments.
All the workouts come with photos or videos and notes to help do exercises correctly. I also provide nutrition guidance, motivation, support with goal setting and help with making lifestyle changes, depending on the package you choose.
Online coaching is not for everyone. If you need the accountability of a scheduled appointment or a trainer watching over you, online coaching might not be the right option. However, if you're motivated to make changes and need guidance and the knowledge of a qualified trainer then an online coach could be the perfect fit.
Strength training is not going to give you bulky muscles if that's what you think!
Strength training for general fitness has more benefits than I can list here but for starters, it improves bone strength, metabolism, balance and posture. It helps with weight management, blood pressure and cholesterol. Why would you NOT want to do it?
You don't need to do Olympic lifts where you're pressing 300 pounds. Bodyweight exercises like squats and pushups will give you lots of great benefits that you don't get plodding away on a treadmill.
So in a word, YES, you need to do strength training!
This question makes my head hurt! Most people eat a Standard American Diet which includes a lot of animal products. There's nothing particularly wrong with this but most people believe that beef and chicken are the best, if not the only adequate, sources of protein. Most people also believe they need way more protein than they actually do.
I get more than enough protein from plant sources such as quinoa, beans, nuts, rice and leafy green and cruciferous veggies. I occasionally use nutritional yeast and pea protein powder as well. A well-planned plant based diet can absolutely provide all the nutrition, including protein, that you need.
Eating vegetarian is not difficult but does require some knowledge and maybe a little effort! After all, a Snickers bar and a can of Pringles for lunch is technically a vegetarian meal, but...well, do I really have to explain this?!
I get it! Marching along on the stairway to nowhere or feeling your butt go numb after endless miles on a stationary bike sounds like a horrible way to spend your precious exercise time. Unless you're training for a race and have to run or ride a certain number of miles, you probably don't need as much cardio as you think. The exact amount will depend on your goals but 20-30 minutes 3-4 times a week is good for general fitness.
A HIIT workout is your best option. High Intensity Interval Training gets your heart rate up and muscles working quickly. Do a 3-5 minute warm-up. The next 10-15 minutes should be alternating between a high intensity exercise and a lower intensity or "recovery" exercise. For example, jumping jacks/marching in place. Alternate every 30 seconds to 1 minute. Do a quick 2-3 minute cool-down and you're good to go.