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These pumpkin collagen muffins have been making an appearance lately, and they’re one of those recipes that are easy, satisfying, and tastes really good. I like to add mini chocolate chips and pumpkin seeds for extra fiber and crunch 😋 Recipe here I’m a big fan of food that can be nutritious and enjoyable, and sometimes you just need a good pumpkin muffin.

I love movement. I love strength. And I really love coaching people. One of the biggest things I’ve learned over the years is that there isn’t one perfect way to train. Someone might be recovering from a knee replacement. Someone might want to learn how to lift. Someone might be training for a competition. Someone might simply want to get up off the floor without pain. Each of those people need different things. I wanted to create a space where I can meet people where

I was looking at video of one of my lifters recently, focusing intensely on just one single technical cue for her main movement of the day. What stands out about this is that we didn't try to fix five things at once. We picked one focal point and directed all her available capacity toward doing that single thing exceptionally well. In lifting - and in behavior change - trying to fix everything at once usually means doing nothing well. You split your focus across five diff

One of my favorite things in the kitchen is finding meals that feel elevated without turning dinner into a three-hour production. I recently made this Sri Lankan curry, and it hit that exact sweet spot: big flavor, distinct, and high-reward without stealing the whole day (it was also the very lazy version of what my neighbor tells me the REAL curry is ;) Recipe here: coconut milk + tomato paste + curry powder + garlic simmered for 10 mins https://www.hellofresh.co.uk/reci

We talk about “building capacity” like the ultimate goal is to eventually do everything. But you have one body, one nervous system, and one pool of energy each day. Everything draws from the same bucket. A hard workout costs energy. A long day at work costs energy. Cooking dinner costs energy. Maintaining a spotless house costs energy. Going out with friends costs energy. Even the things you love have a cost. Recognizing a cost doesn't mean something isn't worth

One of my favorite behavior-change questions is simple: What decision am I making over and over that I could just make once? Take exercise, for example. I used to get hit with major decision fatigue before going on a bike ride: Where do I go? How far? How fast? What route should I take? My fix? I joined a bike club. The route, pace, and time are already decided - I just show up and pedal. The exact same principle applies to food: Breakfast: Rotate through 2–3 defaults i

When I first learned that some people come home from work every night and then decide what to cook for dinner, I was genuinely shocked. Working all day, coming home exhausted, staring blindly into the open fridge, and trying to summon culinary inspiration? No thank you. Food prep is all about taking decisions off your plate. When you're tired and hungry, the path of least resistance always wins. If you already have a delicious meal ready to pop in the oven or microwave, c

Have you ever heard of the story of the donkey that starved to death while simultaneously dying of thirst? The tale goes: A completely rational donkey stands exactly halfway between a stack of hay and a bucket of water but starves and dehydrates to death because it cannot find a logical reason to choose one over the other. Now, thankfully, most of us aren't going to literally starve because we can't decide between two options. But we can get mentally exhausted from ma

A client once came to me wanting to lose about 8–10 pounds. We worked together on nutrition, but more importantly, we worked on the behaviors that would make those changes sustainable (mindful eating, stopping at satisfied, meal planning) They reached their goal. A year later, they sent me this: “I've kept off the 8–10 lbs that I wanted to keep off and incorporated the behavioral changes we talked about so all is good!” That's the part I love. The keeping of the skill

Staying on track at restaurants doesn't have to mean ordering the “healthy” or "light" option. You can order the burger, pasta, sandwich, or fries (yes, you read that right!) and still practice eating mindfully. The trick isn't necessarily what you order. It's learning what to do when you've had enough. Here are a few ways my clients make that easier at restaurants: Cut your meal in half and box the rest right away. Split an entrée with someone. Bring a container from h

Most of us know what too much feels like. You're stuffed, uncomfortable, and feel the need to unbutton your pants. But what does enough feel like? That's a little harder to identify. One concept I teach my clients is eating to about 80% full - the point where your hunger is gone, you're comfortably satisfied, but you don't feel heavy or overly full. Think: “I could eat more, but I don't need to.” The goal isn't to leave the table hungry or go to bed hungry. It's t

A year after we finished working together, a client reached out with an update. Life had been busy, but along the way, he had lost 45 pounds, dropped 10 inches off his waist, and shifted fast food from a daily staple to an occasional meal that he intentionally shared with his wife. What hit me hardest was that the biggest changes he was experiencing weren't really about food. •He was saving money. •He had more energy and clarity. •He was building routines that supported

Sometimes laying a train track isn't glamorous. It can look like buying the cutting board. Finding one easy recipe. Making extra so you aren't forced to decide when you're starving. These simple air-fryer chicken tenders are that kind of meal. Easy, familiar, and great for leftovers. Ingredients 1-2 lbs chicken tenders (or breast strips) 1 tbsp olive oil Italian seasoning (measure with your heart) Optional crunch: 2 beaten eggs + 1¼ cups Panko breadcrumbs Instructions Toss

One of my clients ate fast food nearly every day for 12 years. It wasn't because he loved it - it was just easy, predictable, and safe. Then he got married. He wanted to cook at home with his wife, try new foods, and build better habits around meals. But he had no idea where to start. Instead of telling him to just stop eating fast food, we asked a better question: What would make cooking at home easier? Think of your habits like a train, and your environment like the

We spend a lot of time asking ourselves: "What if this goes wrong?" What if I can't do it? What if I fail? What if I embarrass myself? What if I make the wrong choice? One of my clients recently experimented with flipping that question around. Instead of going into a training session thinking "I should be able to do this," she changed it to: "I can do this because I can always take weight off." And then she lifted 10 pounds above her previous PR for 24 reps. Twenty-four. Abov

This is more of a tool than a recipe, but bear with me. I recently had a client tell me she gets the "I deserve it" feeling pretty frequently. You know the one. "Life is hard. I deserve this." So we've been practicing something different: "What do I actually deserve?" (health? longevity? freedom? confidence? joy?) Then > "Do I still want the thing?" Recently, I shared a piece of cake with a friend. I thought: I deserve to feel healthy in my body. I deserve to feel good in my

For a while, I was training around three hours a day. Gymnastics. Weightlifting. Crossfit. And whenever I felt like something wasn't progressing fast enough, I'd add more. The problem? Nothing was where I wanted it to be. So I figured I needed to work on everything. Eventually, my body started giving me some pretty loud feedback. Little injuries. Aches. Soreness that would last a week. And scariest of all: I started not wanting to train. If you know you that I LOVE tr

About a year ago, one of my clients told me: "I have to get 10,000 steps." I asked her why. She didn't really know. She just felt like she should. So we started by tracking what she was actually doing. About 1,000 steps a day. We didn't jump to 10,000. We went to 4,000. Then 6,000. Then 8,000. And recently, she hit 10,000 steps for two weeks straight! A year ago, 10,000 was something she thought she was supposed to do. Now, it's something she KNOWS she can do (even

I LOVE sushi, but my only complaint is that it's usually lacking on veggies. I found a recipe that is easy enough to make at home and can easily be accompanied by veggies (pictured here are cucumbers, tomatoes, edamame, and rainbow carrots). The recipe is here - and takes minimal effort, just make sure you budget enough time to freeze your rice. If you are a lazy chef, you can even skip this step and just use the rice as bedding. Since I don't like Mayonnaise, I subbed Gr

If you're averaging 2,000 steps a day, telling yourself you SHOULD get 10,000 isn't particularly motivating. It's a 5x increase. Instead, ask:"What's one level above where I am now?" Maybe it's 3,000. Then 4,000. Then 6,000. The goal isn't to magically become someone who walks 10,000 steps every day. The goal is to gradually build more movement into your life until a higher level of activity becomes normal. The win isn't hitting some magic number. It's becoming