Certified strength and conditioning specialist and nutrition coach here to help you live a longer and healthier life!
06/15/2026
Hiring a trainer is weirdly vulnerable — you're handing your body and your money to a stranger and hoping they respect both.
So here's your green-flag / red-flag checklist.
You're the expert on your body. A good trainer just brings the knowledge to match it. Questions about what to look for? My DMs are open. 🫶
The deadlift is not a leg exercise.
The hip hinge is a total body movement. Your posterior chain, core, grip, and upper back are all working at once. That level of demand means your nervous system fatigues just as much as your muscles do.
Here's how I program it:
Deadlift: 3–5 reps, 3–4 sets, 2–3 min rest. Lower reps keep quality high and let you load heavier without form breaking down. This is only after someone can demonstrate safe loading in the higher rep range with lighter loads.
RDL: 6–10 reps, 3–4 sets, 2–3 min rest. You can accumulate time under tension here without the same technical risk.
Rest is non-negotiable on both. Cutting it short doesn't make you tougher, it just makes your next set worse.
Program your hinge pattern with the same intention you'd give any skill-based movement — because that's exactly what it is.
Why the hip hinge belongs in your week — plus some variations and the mistakes to watch for.
The hinge trains the strongest muscles you've got: your glutes and hamstrings, the whole back of your body. It teaches you to load your hips instead of your spine, which is exactly what protects your back when you pick something heavy up off the floor. And almost nothing you do in a gym carries over to real life better — every grocery haul, every kid lifted, every box off the ground is a hinge.
Learn to hinge well and you're not just stronger in the gym — you're harder to hurt everywhere else.
Which variation is your favorite?
06/01/2026
The hip hinge is the most useful move you're probably avoiding.
It's not a back exercise. It's how you pick things up off the floor without paying for it later — groceries, the dog, your kid, a loaded bar. Same pattern.
Most people skip it because it's awkward to learn. That awkward phase? That's the whole point. Learning how to do it right will save you in the long run so you don't have to think about it when life calls.
This week: how to do it, how to program it. Save this one.
If you're resting 30 seconds between explosive sets, you're not doing power training.
You're doing conditioning.
The two most undertrained variables in power work aren't the exercises — it's the rest and the intent. Power training requires 2–5 minutes between sets. That's not laziness. That's the mechanism.
Fewer reps. Fewer sets. Longer rest. Protect the quality of every single rep.
Save this if you program your own training.
Most people start with box jumps. We start with landing.
Here's the progression I use with every new jumper before we ever talk about height or distance:
1️⃣ Snap down
2️⃣ Depth drop
3️⃣ Non counter movement jump
4️⃣ Countermovement jump
5️⃣ Box jump (interchangeable with 6)
6️⃣ Broad jump
Each step earns the next. Power is a skill — and like any skill, it has a foundation.
Which step are you on?
05/25/2026
Most people come to me wanting to get stronger. Which is great. But strength is only half the equation.
Power — how fast you can produce force — is what actually keeps you functional, reactive, and independent as you get older. And it's the first thing we stop training, usually without realizing it.
Your fast-twitch muscle fibers don't care how many crunches you do or how many miles you log. They respond to one thing: speed of movement. Train that or lose it.
This is why I program jumps and power for my clients in their 50s, 60s, and beyond. Because I want them to catch themselves when they slip. To react fast enough when it matters. To still be doing the things they love at 80.
Swipe through for the full breakdown. 🔖
05/22/2026
Let's talk about something that doesn't get talked about enough in the nutrition space: Binge eating.
Binge eating is the most common eating disorder in the U.S. — and it's wrapped in so much shame that most people never say a word.
It's not willpower. It's not body size. It's very often rooted in restriction.
I've been told that since I'm not gaining weight and since I'm a "normal" size body (whatever that means), that it's not really an issue. I beg to differ.
What have you been told about binge eating that you doesn't resonate with you?
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