Integrated Sport & Exercise Performance

01/03/2026

There are so many benefits to developing muscle and strength. Muscle is metabolic tissue and assists with glucose regulation, circulation, and increased movement quality to name a few!

What if the strongest predictor of how long you’ll live isn’t your cholesterol, your weight, or your genetics - but your muscle mass?After nearly a decade wo...

12/19/2025

Everyone should be doing or working towards doing squats, hip hinges, or some variation regularly. Compound exercises provide a host of health benefits and are an important key to longevity!

If you're serious about training and would like to have your own customized exercise program based on your sport or fitness goals, leave a like, comment, or send a DM and we can set up a FREE goal setting session to get you started!

A doctor said powerlifting helped her boost her mood and energy while building muscle. She said two exercises can save you time in the gym.

11/27/2025

Ratio breathing can be so helpful to increase relaxation, reduce overthinking, and manage symptoms of anxiety. Stay calm and keep breathing.

When the holiday stress hits, try 4-7-8 breathing. Breathing is an essential act that requires no thought. But thinking about it can alter your physical and mental health. It can relieve stress and anxiety or help you wind down and fall asleep. Here’s how to do it:

11/22/2025

We have used the flashlight analogy for focus and concentration with athletes and it seems to stick when we remind them where to point their flashlight. Thinking about where to direct attention is essentially a part of, and the first step to practicing mindfulness. More on mindfulness to come! Leave a like, follow, and DM if you would like to learn more about mental skills training for sport or exercise!

11/18/2025

Olympic weightlifting is filled with stories of resilience, mental toughness, and perseverance. One of these is about Zlaten Vanev, a 77kg weightlifter from Bulgaria who dislocated his elbow twice. The first time was before he set a world record in the clean and jerk. The second time was after winning the World Weightlifting Championships, which made him miss the 2000 Olympics. What made him keep going?

What is your "why?" Once you really identify what drives you to keep going in sports, competition, or exercise, you have found an almost limitless source of motivation, especially when adversity strikes.

Share your WHY in the comments, like and follow for more, and DM to schedule a FREE consultation for mental performance coaching or strength training programming!

11/12/2025

Serving the Salt Lake area to Ogden!
*For muscles, joints, and tendons* If you have soreness, instability, swelling, or bruising, Kinesio Tape will support the healing process. Through the Kinesio Taping Method, you may experience increased range of motion, reduced severity of pain, and reduced swelling and bruising on affected areas. Kinesio taping can be integrated into your massage therapy or stretching session, and as a stand-alone treatment. DM for scheduling and a FREE consultation!

11/11/2025

Caffeine is an effective ergogenic aid for sport and exercise performance. The International Society of Sports Nutrition suggests a caffeine intake of 3-6g/kg/bw. This may be too much for some, and taking more is not better and increases the chance of negative effects. Caffeine is also a popular ingredient in pre-workout supplements. Always consult with your doctor before taking any supplements. Follow for more and DM for scheduling and consultation.

11/07/2025

Exercise doesn't have to hurt but if you're pushing yourself on a regular basis mild to moderate discomfort isn't necessarily a bad thing! Trust your body, you got this! Follow for more.

11/07/2025

Have you ever been in the zone? The zone is a special state of consciousness and it only happens about 10-20% of all performances. We're not in flow states that often, that's what makes it so special. Trying to force being in the zone doesn't work, but practicing mental skills gives you something to focus on from one moment to the next. This may enhance your chances of attaining flow states, but mental skills will always be there through your best and worst performances.