Do you ever feel just disconnected from your own body? You are comparing yourself to past versions of yourself or others online, you are not talking very nice to yourself and you keep trying to take action via a diet or exercise plan but you never find that peace?  Today we're going to turn internal (because women have to do habits differently!) and explore habits to help you love the body in the season that you are in with Ali Sempek. Need help taking action?  Come join my free 3 day email challenge, HABIT LOOP BOOTCAMP! About Ali: Ali Sempek, “Coach Ali”, is an Internationally Ce ..read more

Did you know that parents spend on average 20 hours in the car weekly? Wow.  You might find yourself hungry during those hours (I mean, it's like a part time job!) and having a protein focus will ensure you're helping to maintain your muscle mass, boost your energy and help your cravings. So today I'm sharing my top protein snack I keep in my car and I'll grab and go!  (also kid approved!) Need help creating a Habit Loop?  Sign up for my free 3 day email challenge, HABIT LOOP BOOTCAMP, where I'll show you how to create a habit loop and tons of habit loops examples as well ..read more

As a fitness instructor, I talk the talk and walk the walk when it comes to the fitness habits I coach on.  But...I have to share that I've been a rather busy season of life that resulted in my not doing a formal workout in over 2 weeks!  Today I'm going to share why, what happened with my body and mindset and how I can take these breaks and still have sustainable health. Why do women have to do habits differently?  I answer this for you on my private podcast, ATOMIC HABITS FOR WOMEN. *** HABIT HACKS: -Access the signature program, the HEALTHY HABITS ACCELERATOR! -1:1 coachin ..read more

Girl, do you have to cross your legs when you sneeze or can't jump without peeing your pants?  You'll learn today that even though this is a common challenge women face, it isn't normal!  Be prepared to learn even more about the mind/body connection and how learning more about your pelvic floor health can impact and help heal aches and pains you never would have thought are connected! Desiree has some simple habit hacks for your pelvic floor that you can take action on today! About Desiree:Dr. Desiree Cassell is a Doctor of Physical Therapy, specializing in womens/pelvic health. She ..read more

Finally today as we finish our TRAINING FOR LIFE series I wanted to share some love letters I've received from my clients, but also share some love letters back to them because it truly is my honor to serve them via coaching them on their fitness journey. LAST CHANCE TO JOIN THE 21 DAY CHALLENGE AS WE'RE KICKING OFF THE TRAINING FOR LIFE APP! Sign up for the 21 Day Challenge inside of the TRAINING FOR LIFE APP!  Now through 10/4, you can sign up to join the IGNITE LIVE program together with live bonus habit trainings, workouts and private podcasts to help you start your habit based fitne ..read more

It's finally time to officially TRAIN FOR LIFE together!  Today we're going to share a bit more about what to expect in the 21 Day Challenge together, including the live program we'll be doing together, IGNITE.  Plus the bonus habit trainings, live calls and workouts and private podcast feed where we'll habit hack the top challenges we face during sweater weather season! We'll also break down even more what TRAINING FOR LIFE means! Sign up for the live challenge inside of the TRAINING FOR LIFE APP 9/30-10/4! *** HABIT HACKS: -Access the signature program, the HEALTHY HABITS ACCELE ..read more

You've probably been hearing a lot about progressive overload strength training as the way to go for modern moms, and that is correct!  But what is it?  I'm going to break down the science behind progressive overload and benefits of it to you, and how I have carefully and strategically programmed the workouts for you around this in the TRAINING FOR LIFE APP. But also, unlike many other fitness programs...I have also programmed in a lot of grace and factoring in how life will get in the way, but you can stay consistently flexible with the training, resources and accountability I have ..read more

What I have learned personally and through coaching clients 1:1 with their habits is that establishing a fitness habit can absolutely create a snowball effect in influencing other healthy habits in your life like food freedom and mindset.  This is called a keystone habit and in today's episode we're actually going to dig into what this means and even studies showing how fitness does indeed influence you to be healthy in other areas of your life. That's why we're launching my new habit based fitness program on the new TRAINING FOR LIFE app! Get on the waitlist so you're ready to kick off ..read more

I thought today would be fun to give you a behind the scenes look at what I do for my own personal workouts. I also share how my workouts have changed through all seasons of my life and how one habit hack has made my workouts been able to stick for over 8 years! Want some free at home workouts?  Grab my 3 Day At Home Workout Freebie (all levels welcome, all you need are some dumbbells!)  HABIT HACKS: -Access the signature program, the HEALTHY HABITS ACCELERATOR! -1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more! -CHECK OUT THE FREEBIE VAULT!: Access ..read more

Life can be sooo crazy and full at times, right?  IDK about you, but as my boys have entered into being teens—I feel like they are even busier! We get so caught up in all the tabs open in our heads and helping to manage our home, work and our kids' schedules that sometimes I think we are forgetting to just have fun and really connect with our kids.  So today I'm sharing 10 quick tips that will foster more connection and even more fun with your kids!  You are totally a fun mom if you implement these! Need help creating your own habit loops? Grab the free 3 day email challenge, H ..read more