Fortitude Mind and Body Coaching

Fortitude Mind and Body Coaching Affordable, high-level, individualized health and fitness coaching, including personalized zoom training sessions on a weekly basis

When Amy came to me, she was tired. And she had tried EVERYTHING, too…✅ Keto, then macros, then a 21-day program she fou...
09/25/2025

When Amy came to me, she was tired.

And she had tried EVERYTHING, too…

✅ Keto, then macros, then a 21-day program she found online
✅ Used 5 different tracking apps in 6 months
✅ Followed influencer workouts that left her sore and overwhelmed.

Each time, she’d start strong… but then fall off. It was all too much at one time. It wasn’t sustainable.

So here’s what we did differently inside Strong & Steady Coaching:

✔️ coaching shift – Built ONE simple habit that fit into her busiest days
✔️ coaching shift – Focused on consistency
✔️ coaching shift – Added real support so she didn’t have to ‘start over’ every Monday

And it WORKED. Just 8 weeks later, she’s now fueling her body consistently, lifting heavier in the gym, and finally feeling in control again.

If you’re ready to get the body sculpting results you’ve been working so hard for, let me show you how we do it differently inside ... no more starting over.

📩 DM me “AFTER PICTURE” and we’ll see if it’s a good fit for you.

People always ask, “What do YOU eat?”So, I put it all in one place: a FREE 7-Day Meal Plan with the exact meals I eat th...
09/24/2025

People always ask, “What do YOU eat?”

So, I put it all in one place: a FREE 7-Day Meal Plan with the exact meals I eat throughout the week.

These are my REAL-LIFE meals. The ones I eat when my schedule is crazy. And the same ones that help me stay full, keep my energy up, and stay consistent.

You’ll get:
✅ A full week of meal ideas based on what I eat in real life
✅ Quick and easy options for busy schedules
✅ Everyday ingredients with zero stress

It’s great for anyone looking for real-life nutrition without overthinking every bite or just some new ideas to mix things up.

👉 Type "Meal Plan" to grab your free copy!

Here’s your brain’s new favorite habit: 5 minutes of MVPA!Just FIVE mins of moderate activity can improve your thinking,...
09/23/2025

Here’s your brain’s new favorite habit: 5 minutes of MVPA!

Just FIVE mins of moderate activity can improve your thinking, memory, and focus… especially if you’ve been sitting all day.

What counts?

Brisk walks, stair climbs, quick bodyweight exercises… anything that gets your heart rate up.

What’s your favorite brain booster? Drop it below — and tag someone who’d love this reminder 👇

This salad checks all the boxes:✅ High-protein✅ Fiber-rich✅ Healthy fats✅ Totally satisfyingIt’s perfect for lunch when ...
09/20/2025

This salad checks all the boxes:
✅ High-protein
✅ Fiber-rich
✅ Healthy fats
✅ Totally satisfying

It’s perfect for lunch when you want something satisfying but won’t weigh you down.

🥗 SALAD ASSEMBLY (makes 1 bowl)

1 large handful of mixed greens
3 plum tomatoes, chopped
¼ avocado, sliced
½ cup (90 g) cooked quinoa
4–6 oz (115-170g) cooked shrimp
Optional: sliced cucumber, red onion, cilantro

🍋 ZESTY LIME VINAIGRETTE

1 tbsp olive oil
Juice of ½ fresh lime
1 tsp Dijon mustard
1 small clove of garlic, minced
½ tsp honey or maple syrup
Salt + pepper to taste

Whisk all vinaigrette ingredients together in a small jar or bowl.
Taste and adjust seasoning as needed.

If you’re a woman over 40 who skips lunch on busy days, this is a fast, fresh option you can prep ahead or throw together in minutes.

Save this for your next meal prep day!

If you make it, tag me — I’d love to see your version 🥑🍤

🔥 And if you want a peek at what I actually eat in a week…

Comment “SEVEN” below and I’ll send you my personal 7-Day Meal Plan — the exact meals I use to fuel my body, stay full, and keep my energy steady without overthinking food. 👇

09/18/2025

You know how there are some songs that can’t stop playing…

And that makes you want to [niche-related action – go harder on your last set during your workout?

Here’s the one that gets me going this week: Houdini by Dua Lipa

It came on during my warm-up the other day and I instantly knew it was going to be a great workout… and I was right!

Music has a way of flipping the switch, and studies show it actually boosts exercise and sports performance.

What’s your current go-to workout song? Drop it in the comments and let’s get a playlist going! 👇

📥 Comment “SEVEN” and I’ll send you my personal 7-Day Meal Plan with the exact meals I use to stay fueled, recover faste...
09/16/2025

📥 Comment “SEVEN” and I’ll send you my personal 7-Day Meal Plan with the exact meals I use to stay fueled, recover faster, and avoid energy crashes during busy days.

Because once you understand the different types of hunger…

You can start choosing meals that actually fuel your body instead of eating on autopilot, out of stress, or just because it’s “time.”

📌 Save this post + follow for real-life strategies that actually fit your life as a woman in her 30s juggling workouts, work, and family life.

09/13/2025

✅ I had some 1:1 time with my foam roller after dinner the other night

✅ My muscles instantly felt looser… and my brain and entire body felt so much more relaxed

The funny part? I always dread using the foam roller, because ouch! But afterward, I’m always so glad I did it… and wonder why I wait so long between sessions!

Note to self: schedule in more what you did – ex. "foam rolling sessions

If there’s something you’ve been putting off… this is your reminder to take a few minutes and make them count by doing it!

You’ll be super glad you did! Post below and let us know what it is and when you’re doing it! 👇

Ever wonder what Personal Trainer eats during a typical week?I get asked this all the time, so I decided to pull back th...
09/12/2025

Ever wonder what Personal Trainer eats during a typical week?

I get asked this all the time, so I decided to pull back the curtain and share exactly what I eat...

So I created this FREE 7-Day Meal Plan to give you real-life ideas, keep things simple, and show you how I approach meals in a way that supports my routine.

Inside, you'll see:
✅ My go-to breakfasts, snacks, and meals
✅ The exact meals I eat to build muscle
✅ Real-life meal hacks that keep things easy (even on my busiest days!)

If you want fresh ideas and a simpler way to plan meals, this is for you.

👉 Type "Meal Plan" to grab your free copy now!

🇺🇸 Today on this Sept. 11, we pause to remember and honor the lives lost, the families forever changed, and the bravery ...
09/11/2025

🇺🇸 Today on this Sept. 11, we pause to remember and honor the lives lost, the families forever changed, and the bravery shown by so many.
🙏 You are not forgotten.

09/11/2025

Every once in a while, I think about my 5th grade teacher and how they made me feel seen and heard when I was going through a tough time.

👏 Ms. Barber, my elementary school teacher

He told me I was smarter than I thought, and I remember rolling those words around in my head for years afterward.

✅ To this day, I still repeat those words to myself when I'm facing a challenge... and I’ve shared that same phrase with my coaching clients too.

He probably has no idea what an impact he made on me that day.

Some people leave a lasting imprint without even realizing it. Who did that for you?

Drop a 🙏 if someone’s coming to mind for you today.

After 13 years of coaching dozens of busy women in their 40s and 50s who’ve tried every diet out there, these are the 5 ...
09/09/2025

After 13 years of coaching dozens of busy women in their 40s and 50s who’ve tried every diet out there, these are the 5 lessons I come back to again and again.

They’re simple… but they change EVERYTHING when they click into place.

If you’re working on losing weight without obsessing over food or spending hours at the gym… these are the principles I’d start with.

Save this post for days you’re feeling discouraged as a reminder that you’re on the right track!

👉 And follow me for more real-life coaching strategies to help you feel strong, energized, and in control again.

This is your new snack formula that keeps your energy stable between meals... and it’s about to make life way easier.Mos...
09/06/2025

This is your new snack formula that keeps your energy stable between meals... and it’s about to make life way easier.

Most people snack on carbs alone (like fruit, crackers, or toast) and crash an hour later.

But a balanced approach keeps you full, focused, and feeling steady.

✅ Choose 1 from each group:
Protein + produce + healthy fat

✅ How much? Just use your hands: palm for protein, thumb for fats, handful for produce.

Got a go-to combo you love? Drop it below 👇

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Centerville, OH
45458

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 5am - 6pm
Saturday 7am - 10am

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