Learn how the “positive no” can help you set boundaries, stay consistent, and protect your fitness goals without sacrificing relationships.

If you’ve ever struggled to stay consistent with your workouts, nutrition, or overall fitness routine—you are so not alone. In this episode of The Coaching Corner, I’m sharing the five key habits that make the biggest difference when it comes to achieving real, lasting results.

If you have ADHD — or suspect you do — you might’ve noticed that sticking to a fitness routine feels harder than it “should.” Maybe you start strong but lose momentum fast. Or you want to work out, but just can’t get moving. Sound familiar? You’re not broken. You’re not lazy. You’re not making excuses. You might just have a neurodivergent brain that functions differently — and that changes how motivation, routines, and fitness play out in real life. In this episode, we’ll explore how ADHD impacts your fitness journey and what you can do to build a routine that works with your brain, not against it.

We’ve all experienced moments when progress stalls, motivation dips, or a workout just doesn’t go our way. In this episode of the Coaching Corner Podcast, I’m diving into the emotional and mental toll that setbacks in the gym can have—and how to turn them into powerful opportunities for growth.

We’ve all experienced moments when progress stalls, motivation dips, or a workout just doesn’t go our way. In this episode of the Coaching Corner Podcast, I’m diving into the emotional and mental toll that setbacks in the gym can have—and how to turn them into powerful opportunities for growth.

When most people decide to “eat healthier,” their first thought is usually, What do I need to cut out? That mindset can lead straight into a cycle of restriction, guilt, and burnout. But what if eating better didn’t have to mean giving up the foods you love? In my Healthy Diet Makeover coaching, I help people shift their focus from deprivation to nourishment. One of the first tools I teach is the Healthy Plate Model—filling half your plate with veggies, a quarter with protein, and the remaining quarter with carbs or healthy fats. But beyond the plate itself, there’s a deeper layer to long-term success: your mindset.

Fat loss isn’t just about eating less. Yes, maintaining a calorie deficit is essential for fat loss—but not all calories are created equal. Certain foods can actually give your metabolism a helpful nudge, making it easier for your body to burn fat. In this episode, I highlight 10 metabolism-boosting foods that also come with additional health perks. In this week’s episode, we’re tackling a hot topic that comes up all the time: Which foods can actually help with fat loss?

If you’re serious about building muscle, losing fat, or leveling up your performance, here’s a truth you need to hear: rest is not a luxury—it’s a necessity. In this episode of the Coaching Corner Podcast, I break down why rest and recovery are just as important as your workouts. In fact, without proper rest, you’re not just stalling progress—you could be actively sabotaging your gains.

If you’ve ever found yourself reaching for something sweet when you’re stressed, tired, or just feeling off, you’re not alone. Sugar addiction is real—and it’s more common than most people realize. In this week’s episode of the Coaching Corner Podcast, I’m diving deep into why sugar is so addictive, how it impacts your body and mind, and what you can actually do to reduce your intake and feel more in control.

Do you struggle to eat healthy when life gets hectic? In this episode of the Coaching Corner podcast, I share my top minimalist meal prep strategies to help you stay on track with your nutrition—even during your busiest weeks.

As a personal trainer, I know how overwhelming traditional meal prep can be. That’s why I focus on simple, time-saving tips using grocery store staples like rotisserie chicken, salad kits, microwavable grains, steamable veggies, canned beans, tuna packets, and frozen meals. I also share high-protein snack ideas like Greek yogurt, jerky, protein bars, and hard-boiled eggs that keep you fueled on the go.

Plus, I cover how to balance convenience with fresh foods, stay mindful of sodium intake, and still build meals that support your goals—whether it’s fat loss, muscle gain, or just feeling better overall.

In this episode of the Coaching Corner Podcast, I’m breaking down why resistance training should be your top priority during a fat loss phase—not just cardio. Cardio definitely has its place, but relying on it too much can lead to muscle breakdown and a slower metabolism over time. To help you avoid that, I’m sharing 9 powerful strategies to make your resistance training more effective so you can burn fat, keep your muscle, and get long-term results.

In this episode of the Coaching Corner podcast, I'm diving into a question I get a lot from female clients: Should I change my workouts based on my menstrual cycle? The short answer? It depends on you.

I walk you through the different phases of the menstrual cycle—menstrual, follicular, ovulation, and luteal—and break down how hormonal changes can affect your energy, strength, and recovery. I also share the potential benefits of training during each phase, along with practical tips for adjusting your workout intensity if needed.

This episode is all about tuning into your body, making informed decisions, and ditching the myths around performance dips during your period. My goal is to help you feel empowered in your fitness journey and confident adapting your training to your unique cycle.

Let’s stop forcing a one-size-fits-all approach to fitness and start working with our bodies instead of against them.

In this episode, I'm diving into the world of fitness influencers—and why you shouldn't believe everything you see (or hear) on your feed. From over-the-top transformation claims to misleading “quick fixes,” the fitness space on social media is full of content that looks good but lacks real substance.

When it comes to making progress in the gym, lifting heavier weights is often seen as the gold standard. But what if your obsession with stacking plates is actually holding you back? Enter ego lifting—a common but destructive habit that can stall progress, increase injury risk, and keep you from reaching your true potential. In this post, we’ll break down what ego lifting is, how to recognize it, where it stems from, and how to break free from it.

In this episode of The Coaching Corner Podcast, I break down the concept of block periodization and why it’s essential for intermediate and advanced lifters looking to keep making progress. I explore the four key aspects of muscular fitness—strength, hypertrophy, endurance, and power—and explain how structuring training into focused blocks can maximize results.