Running Diva Mom

11/09/2026

Instead of leading ❄ WOMEN WINTER WARRIORS ❄ again this winter -- I am going to do what I do best and work INDIVIDUALLY with each of my clients all winter long. Programs run December, January and February. The cost for the 12 week program is a one time fee of $110 for the three months.

❄ Do you need accountability with your RUNNING &/OR WALKING this winter? ❄

Do you need a schedule and aren’t quite sure how to fit your workouts in? Let me do the work for you!

After completing a brief survey, I will meet you at YOUR starting point and develop a twelve week training program around your busy schedule, vacations and any other fitness programs that you are involved in.

This twelve week program is hand-written in a calendar format and will set you up for success over the next three months. Programs will also include recommended pace charts.

Participants will also receive a packet of resources and tips for new and seasoned runners on hydrating, stretching, injury prevention and more, and a speedwork packet (if applicable). This program also includes weekly text accountability check-ins from a certified running coach.

Do you have goals of running your first 5K or marathon? Do you have a busy schedule and aren’t quite sure how to fit your workouts in? Let me do the work for you! After completing a brief survey, I will meet you at YOUR starting point and develop a twelve week training program around your

11/04/2026

I love that for the past five years in this space ... these walls have somehow heard conversations shift from ...

the weather ... to the latest show you're binge-watching ... to venting about your co-worker ... to road construction ... to laundry balls ... to annoying loose sports bra pads ... to your daughters birthday party ... to chin hairs ... to the great restaurant that you used a gift card at last weekend ... to breast pump malfunctions ... to your success with your GLP1 medication ... to your updates on your divorce process... to your race goals ... to how you are processing the loss of a parent ... to your upcoming bo***ir session ... to what you're getting at the grocery store after your session ... to your retirement plans ... to the book you listened to on your drive over ... to the video that you have to show me after class...
.. I cherish these moments with each of you ... and I hope that these cherished discussions never end! 💞

11/04/2026

Working late on weekly nutrition and movement plans for all of my health coaching clients.

Each client receives a new customized program each Wednesday. These include hand-selected workouts, personalized cardio plans, calorie and nutrition ranges, recipes that work for their family, tasks for eating out, meal plans once a month -- and lots of "joy workouts". They also receive a personal training session with me once a month.

Why am I working so hard on this ... after already completing a twelve hour work day⁉️

Because ...

Every week is different for these women and each client is unique. That's how it should be. No AI generation or purchased content. Nothing is a one size fits all plan. People have food aversions or allergies. Some people have physical limitations. Some want to be pushed more. My clients receive private text messages from me throughout the week to check-in. No automated messages or chatbots.

My clients VALUE the time and the effort that goes into these plans. The key strokes. The research. My creative brain. They then put in the effort to accomplish what I throw at them. And then .... they see RESULTS. 💥

11/01/2026

The time changed today. It's getting a little darker. It's getting a whole lot cooler. And ... you may be feeling some "things". 🕘

Need to talk through some things and create some habits before winter arrives?

Lean into a Walk It Out ... Talk It Out session ... with me!

Whether you are struggling to carve out some "me time" or are just need a gentle nudge -- my WALK IT OUT; TALK IT OUT sessions are quite popular!

We will meet at the studio in downtown Sun Prairie or at a local park and will walk together for an hour while I help you pull out all of your ideas, frustrations and fears. Leave with a plan, a direction and an hour of movement under your belt!

Contact me for availability for a private one hour session - only $45.

10/30/2026

Today's lunch-on-the-go. 🚙

10/29/2026

I'm not ready‼️‼️ 😩 😩 😩

10/27/2026

The post-race blues really are a thing.

Similar to any other major event in our lives - planning a wedding, childbirth, reaching a huge goal in life - runners can become saddened after they cross that finish line that they've been chasing for weeks or months. This becomes increasingly challenging when the weather changes in the fall, daylight hours are lost and cooler weather makes getting your workouts in a little more difficult. Here are some of my top tips for staying motivated after your big, fall race. If you have other tips that I can pass along to my running clients, please send them to me. 🍁 🎖 🍂

The post-race blues really are a thing. Similar to any other major event in our lives - planning a wedding, childbirth, reaching a huge goal in life - runners can become saddened after they cross that finish line that they've been chasing for weeks or months. This becomes increasingly challenging wh...

10/23/2026

This week I am ending another season of outdoor fitness classes. I realized that I have been a member of the fitness industry for fifteen years now -- eight of them as a fitness instructor/personal trainer. 🤯

I use to focus on the programming, the timing, complicated moves and even more so ... perfection. But over the years I am realizing that isn't where the magic happens.

✨ The magic happens when participants have an ongoing relationship with a confident instructor, you know them by name and the names of their spouse and children, a variety of compound movements that work the whole body are included in the class, you are able to provide some modifications that you know participants need ... and of course ... an amazing playlist. And maybe some good humor mixed in. ✨

As I approach the next phase of my business in a new space ... I look forward to making more magic together. 💖

10/22/2026

Yesterday my youngest female client was 17 yrs old. My oldest female client was 94 years young.

For both I programmed similar workouts ... but adjusted equipment and positioning. Chair vs floor. Free weights vs weighted bars. Lower tricep and shoulder exercises vs overhead. Balance exercises with support of a chair vs over props.

There's always a way to move. Do it with intention and safely and you will still build on yesterday. 💙

10/21/2026

Here are 5 things that I would do if I was a beginner with exercise:

• Find joy in your movement that makes you want to show up. If you don’t like what you’re doing, you’re not going to do it. And, remember that you don’t need to do what everyone else is doing at the gym or what you see influencers demonstrating on Instagram. You do YOU!
• Surround yourself with your ideal environment that makes you feel safe, comfortable and motivated. Do you like being alone in your living room? Do you enjoy being outside? Do you need the accountability of classes or a trainer? Do you appreciate being around people at the gym?
• Find what time of day you have most available in your schedule and that your body feels good to move for 30 minutes. If you’re feeling too stressed for time or sluggish, you won’t have a strong workout. Consider habit-stacking … building on parts of the day when you have the best routine. For most of us this is first thing in the morning or at the end of our day.
• Start basic. Start with bodyweight exercises (planks, squats, leg raises, overhead range of motion exercises) and free weights. If you need a starting point, check out my YouTube channel for ideas: https://www.youtube.com//videos
• Work your big muscle groups for the biggest impact and calorie burn: quads (thighs), glutes (butt), hamstrings (back of upper leg), pecs (chest), back

Welcome to my fitness channel for women, mothers and runners! 🏃🏽‍♀️ Certified Running Coach health Coach & Personal Trainer for Women. 🥪 Mom to PB&J. 🌲 Adventurer, Mocktail Lover & Supper Club Enthusiast 📍 Sun Prairie, Wisconsin. Here you will find at home workouts and guided ex...