Fully Fit Coaching

05/24/2026

16 ways to stay consistent with your fitness plan for life:

1. Schedule workouts like important meetings: in ink. Everything else can be pencilled in around it.

2. Set a daily movement minimum. On busy days, 10 minutes > no minutes.

3. Set behavior goals, not outcome goals. Results = action. You can’t action “lose 20 pounds”. You CAN action “walk 10k steps today”.

4. Follow a program. Knowing exactly what to do removes excuses.

5. Prep for success the night before. Mornings are already chaotic. Reduce friction before your head hits the pillow.

6. Interrupt your negative self-talk. Replace it with an identity shift that aligns with your values.

7. Attach movement to existing habits. Eat lunch >> walk 10 minutes.

8. Make it stupid simple. Laughably doable.

9. Have a plan B: IF schedule hits the fan today THAN stretch for 10 minutes when you get home.

10. Track consistency streaks, not pounds lost.

11. Add “yet” to your vocabulary. “I can’t run a 5k, yet”. “I haven’t figured out how to eat so much protein, yet”.

12. Reset your environment. If it’s there - the protein, the water bottle, the walking pad - you’re way more likely to make use of it. (Same goes for the less healthy triggers, too - the bowl of candy, the video games left in the living room).

13. Cap your scroll time. Set app limits. Trade 20 minutes of scrolling for 20 minutes of movement.

14. Get accountable. Enlist a friend, a family member, a co-worker, a trainer, to check in with each week.

15. Plan around real life seasons. Busy season? Shorten workouts to 15-20 minutes. Slower season? Push harder. Adapt, don’t quit.

16. Celebrate small wins. Heavier weights, better form, more reps, better energy, one less skipped workout. These add up over time to massive transformation.

Which one are you implementing TODAY?

womensfitnesstips

05/23/2026

Hard fitness truths that have the power to shift progress IMMEDIATELY:

Tracking food - everything you eat and drink, every day - is one of the easiest ways to find the progress bottleneck. Almost every client I’ve ever worked with thinks they’re eating enough protein. They’re not thinking about the handfuls of mindless snacks throughout the day. They say they don’t have time but typically, there’s an emotional reluctance to really KNOW. The only way to get over that - and to get the data that we really need to make meaningful adjustments - is to track.

Replace every cardio workout you do just to burn calories with a hypertrophy strength training workout aimed at building lean muscle mass. You’re not at the gym to burn calories. You’re at the gym to BUILD and sculpt your body. That muscle mass will go far further in leaning you out long-term than any 30 minute elliptical session.

Your workouts should feel like WORK. Just because you lifted a dumbbell does not mean it’s going to result in adaptation. Did you get close to failure? Did you slow things down and nail form? Did you have to slow down, breathe a little harder, tell your brain to hush because you’re doing one more?

Which one of these hit you like a 45 pound kettlebell?

👇 Drop a 1, 2 or 3 below if you want to talk advice for making this shift easier.

05/22/2026

You want to get in shape.

You’re here for some real life advice. Advice that cuts through the noise and gives you some sort of action step to take TODAY to create progress.

This is what you’re looking for 👇

Yesterday I posted about 5 key components of a successful fitness plan. An actionable, real life strategy was one of them. Clearly, that’s something that a lot of us lack.

Imagining what it’d be like to be strong, lean and confident is one thing. Visualizing that success is an important factor in long-term adherence. BUT…

The desire alone doesn’t get you results.

ACTION is what bridges the gap between fitness dreams and fitness reality.

Action ⏩ progress ⏩ motivation ⏩ action.

In that order.

Here’s how to get started:

1️⃣ Get crystal clear on exactly what you want.
2️⃣ Pick ONE simple, repeatable task that supports that goal.
3️⃣ Define exactly when, where and how you’re going to get that task done each day.
4️⃣ Set a reminder. Don’t rely on willpower or memory - set an alarm, stick a post it note to your computer.
5️⃣ Track your success each day. Miss a day? Shake it off and get right back at it tomorrow.

Once that task feels like a true part of your routine - like why do you even have that stick note anymore?! - pick another simple, repeatable task.

⚡Make it easier: comment STRATEGY SESSION and I’ll help you define your goal, your action plan…AND I’ll be your personal sticky note 😆

05/21/2026

Every successful fitness strategy has these 5 things in common.

Swipe through, make sure that your current plan has you set up for success.

05/20/2026

I know I’m not alone in this because I coach a LOT of strong, high-achieving women who are very used to being great at everything they do. They expect nothing less than everything from themselves.

If that’s you, drop a ❤️‍🔥in the comments and then keep reading to implement the solution.

Let’s play a game called Never Have I Ever…

Put a finger down if you’ve:

☝️Skipped doing any workout because you didn’t have time/energy for the one you planned.
☝️Got frustrated because you meant to hit 10,000 steps but only hit 7,500.
☝️Thought about quitting because you did everything RIGHT and scale weight went up.
☝️Crossed the 5k finish line and thought “I can’t really celebrate until I run a half marathon”.
☝️Gotten hurt or sick while on a fitness 🔥 hot streak and felt completely defeated.

Are all of your fingers down yet?

This is the Fitness Perfectionist Trap.

It feels productive and motivating until something prevents “perfection”. What you’re left with:

Frustration.
Discouragement.
Back-tracking.

Here are the small shifts that work for me:

🛑Outcome based goals
✅Behavior based goals

Instead of putting a specific end result on a pedestal - something you have no control over, focus on the action steps you can take - things you have complete control of.

🛑Thinking about everything you need to do this week
✅Thinking about what you can do in this moment

Yesterday - good, great or terrible - doesn’t matter. Tomorrow isn’t here yet. TODAY is what you’ve got.

🛑Relying on motivation
✅Lean into discipline

Action begets results beget motivation. In that order.

What’s a perfectionist tendency you’re working on healing?

05/20/2026

Pushing myself to failure in my workouts was actually the catalyst I needed to realize this advice across all aspects of life! This message from Isis Latham rings so true 🫶💪

There was a version of me that treated failure like a public identity instead of a temporary moment.

I wasn’t afraid of things going wrong, I was afraid of what people would think if they did.

So I stayed careful.
Overprepared.
Quietly stuck.

I’d spend more time calculating worst-case scenarios than imagining what could actually go right.
At some point, I realized playing small doesn’t protect you nearly as much as people think it does.

Now? I take risks all the time.
Some work beautifully.
Some completely flop.
But I’ve learned how to create stability in the areas that matter most so I can afford to grow, pivot, learn, and yes, fail!!

Growth requires friction.
Expansion requires discomfort.
And most meaningful things in life ask something of you before they give anything back.

Failure stopped feeling like proof that I wasn’t capable.
It started feeling like proof that I was actually moving.

05/19/2026

Here it is 👇

You’ve got fitness and health goals. But you also want to go on vacation and not feel guilty for “falling off track”.

Consistency is CRUCIAL to feeling good and staying on track with your fitness goals.

But what does that mean when you’re on vacation? 🤔

It means letting go of the idea that you have to be perfect, and leaning into some Feel Good Basics:

1️⃣Move as much as you can, when you can, how you can.

-Walked 10,000+ steps every day.
-Some hikes - searching for waterfalls and views - but mostly just around town.
-Hit the gym 4 times - not my regular routine but it was a fun partner-workout that challenged us and let us spend the time together.

2️⃣Prioritize protein and produce as much as possible.

-Stayed in an AirBnB with a kitchen for most of the trip.
-Hit Whole Foods for turkey and fruit for breakfast, trail mix and beef jerky for on the road snacks. This was HUGE in helping us eat well AND save money for all the amazing coffee!

3️⃣Get some rest!

-Water + breathing + reading every night.
-Soaked up plenty of sunshine.
-We even booked a deep tissue massage - something we don’t normally do but hey, one of the perks of vacation is that money isn’t real 😉

SAVE 💾 these health and fitness tips for your next vacation!

05/18/2026

You don’t have time.
You don’t have the mental capacity.
Sleep has been crappy.
You haven’t been doing what you “should” be doing.

1st, reminder: you’re human. Life is life-ing. It’s never going to be “perfect”.

2nd, you do have time. Maybe you can’t do a 60 minute workout. But you can do some squats while you brush your teeth. You can refill your water bottle.

Regular movement creates more focus and more energy. Is it making you money? No. Will it improve your performance at work and at home? Heck yeah.

No energy for a lift? Go for a walk. I guarantee that you will feel better. And you’ll probably sleep better tonight, too.

There is no should. There is only doing the best you can in the moment you have.

And you know what? You should ask me. Because I’ll never stop supporting you, encouraging you and telling you that you can do this. 💪🫶