I hit the wall at mile ten and a half of my first half marathon. Legs like lead, heart rate through the roof, nausea every time I took a sip of water. I spent the last mile stopping, stretching, shuffling, and wondering why I ever thought this was a good idea.

It wasn't my fitness. It wasn't my training. It was my fueling—a coffee and a pack of instant oatmeal I'd eaten two hours before the gun went off.

What you consume before, during, and after you run determines almost everything about how that run feels. New post is up. <3

You're not starving by 3pm because you're out of control.

You're starving by 3pm because you haven't eaten anything of substance that your body can use to fuel itself. Maybe you had some coffee. By the time lunch rolled around, your brain and body are running on fumes—you're eating reactively, choosing whatever is closest, wondering why you feel so out of control around food by the end of the day. It's not a character problem.

You're not "out of control." Your body is protecting itself to get some fuel.

You can fix this with one small habit.

New post is up. Let's get fueled up.

Have you ever skipped the birthday cake because you were trying to be "good"—and then felt like a failure anyway?

I've been there. And it's exactly why I will never tell a client to cut something out of her diet.

Restriction isn't always wrong. But as a default tool for everyday life? It works against most of us more than it works for us. I'd be willing to bet 1 in 2 women have felt that birthday cake guilt before—and none of us need more of that.

New post is up. It's about a better way to think about food.

Closing out May with this one—a reminder that progress doesn't always look like you expect it to.

A good week isn't the week where everything went perfectly. It's the week you showed up with whatever you had. New post is up.

You've had this run. Same route, same shoes, same time of day—and it felt like absolute garbage for seemingly no reason.

That run isn't telling you that you're going backwards. It's telling you about your day. New post is up explaining exactly what's actually going on when a run feels harder than it should—and what to do about it. Link in comments.

I'm a certified personal trainer and nutrition coach. I also struggle with emotional eating.

Both of those things are true at the same time—and I think that's exactly why I wanted to write this week's post. Because consistency doesn't mean perfect. It never did. It means your good habits are strong enough to hold while you keep working on the harder stuff.

I just ran a marathon and I'm having to figure out how to run easy again. My easy pace is currently leaving me needing a nap—and that's not easy, that's my body telling me something has shifted.

Wrote about it this week because I think a lot of beginner runners are in the same boat without knowing it. If your easy runs don't feel easy, this one's for you.

This one is for the woman who had coffee for breakfast again this morning. Not because she forgot to eat. Because the meeting started early, someone needed something, and suddenly it was noon.

I wrote about why that pattern makes running harder than it needs to be—and what three simple anchors can do to change it. No meal plan. No overhaul. Just structure that actually fits a real life.

New post is up. :)

Feel like you don’t know what you’re doing with running? You’re not alone. This phase is one of the most common struggles for beginner runners—and it’s not a sign you’re doing anything wrong. In this post, you’ll learn why running feels confusing at first, what “doing it right” actually looks like, and how to build consistency without overthinking every run. If you’re tired of guessing and ready for a simple, structured approach to running, this will help you move forward with confidence.

Most people think becoming a runner looks like this:
start running → get better → then feel like a runner

But it actually works the opposite way.

You start running… and for a while, you feel like an imposter.
Like you’re doing it, but it doesn’t “count” yet.

That doesn’t mean you’re doing anything wrong.
It means you’re in the middle of the process.

You don’t become a runner when you hit a certain pace or distance.
You become a runner when you keep showing up long enough that it becomes part of who you are.

If you’ve been stuck in that “this doesn’t feel like me yet” phase—stay with it.
And don’t do it alone.

Follow along or join us online if you need a space where showing up imperfectly is the norm.

Springtime is notoriously volatile in East TN. With temperatures ranging from 30-75 degrees within the same week, runners here have to stay on their toes and be prepared for anything. Let’s learn how to adapt our training with the ever-changing weather.

Find out what habits may be sabotaging your week of solid progress and how to combat the “all-or-nothing” weekend mindset. It might not be as hard as you think.

If your doctor has told you that your A1C is higher than they’d like—start here. It can be very confusing to know what is going on in your body and where to start, but let’s simplify it together.

Are you a runner? If so, do you strength train? If you don’t, you may want to think about adopting a new routine—come explore the benefits of adding some lifting into your next training block. You might be surprised by the results.

Eating out healthfully doesn’t have to be a headache, just look for good options! If you’re local to the Knoxville area, here’s some good, vetted restaurants that can help you meet your goals while also having a wonderful meal outside the home!

We know we need to “eat less, move more,” but what about when we’re hungry and we’re out of allotted calories for the day?! Le't’s dig in to staying full and sane in a calorie deficit, but not leaving our body and mind with nothing to run on.

Is your environment set up to help or hinder you from being a more healthful version of yourself? Let’s dig into why the way you set up your home, workspace, even your car can help you with your health goals!

Improving your diet doesn’t require extreme rules, calorie counting, or cutting out entire food groups. In this beginner-friendly nutrition guide, we break down the basics of healthy eating in a simple, sustainable way. You’ll learn what protein, carbohydrates, and fats actually do for your body—and how to use small habit swaps, balanced meals, and awareness to fuel your energy, improve cravings, and feel better day to day. Designed for women who are new to nutrition or struggling to stay consistent, this article offers practical, real-life steps to help you build a strong foundation for long-term health without pressure or perfection.

Struggling to stick with your goals—or changing them every few weeks? You’re not alone. In this post, we break down three powerful types of goals—outcome, process, and identity—and explain why the way you set your goals may be the very thing holding you back. Inspired by Atomic Habits by James Clear, this article shows how shifting from “what you want to achieve” to “who you want to become” can make habits easier to build and goals easier to sustain. If you’ve ever felt stuck, inconsistent, or frustrated with your progress, this mindset shift might be exactly what you need.

Getting started with working out doesn’t have to be confusing or intimidating. In this beginner-friendly guide, we break down exactly how to start exercising safely and effectively—without fancy equipment or complicated programs. You’ll learn how much movement you actually need, why strength training matters, and how to build a simple, sustainable workout routine using basic movements like squats, push-ups, and core work. Whether you’re brand new to fitness or trying to get back into a routine, this article covers the fundamentals you need to build a strong foundation, improve your health, and create habits that last.