Be Strong, Be Kind

Strength coach, trainer educator, writer, mom to three awesome kids, pie enthusiast. Creating monsters since 2009.


Fitness without Fear

A lot of you may associate me with the highland games or the strength athletes I train, but the part of my practice I am most proud of is development. What I am referring to is the building of skills in an individual that will take them to the next level of performance whether that means competing at Nationals or simply living a better life. And the latter is what […]

Continue Reading →

No Pain, No Gain is a Lie, Part 2

*This is another excerpt from my book which relies heavily on the expertise and insights of two world renowed experts in training and athletic development, exercise physiologist Stephen Seiler and conditioning expert Vern Gambetta. One of the most influential individuals on my training practice has been exercise physiologist, Stephen Seiler, and his work on Polarized Training. Polarized Training is Seiler’s philosophical approach to training that has stemmed not only from […]

Continue Reading →

No Pain, No Gain is a Lie, part 1

*This is an excerpt from my book, “Fitness without Fear”. If you are interested in signing up for pre-sales (no obligation), fill out the following form: Fitness without Fear In 2014, high intensity interval training (HIIT) debuted at the number one worldwide fitness trend in the American College of Sports Medicine Health and Fitness Journal. It has held at least a top 5 spot ever since.(1)  Despite what the experts […]

Continue Reading →

Exercise is Medicine

In a review article titled “Hunter-gatherers as Models of Public Health”, Herman Pontzer and his colleagues refute a few of the more broadly accepted assumptions made popular by the Paleo diet and lifestyle movement that became popular in the early 2000’s. It is true that modern day hunter-gatherer and subsistence farmer societies are in much better health overall than Western populations regarding cardiovascular disease, high blood pressure, diabetes, and obesity. […]

Continue Reading →

Fitness Without Fear

I found something to keep me busy these past several months and I’m happy to say I may actually have something to show for it. Today, I got the green light from my publisher to continue with the development of my book, Fitness without Fear. (Well, maybe that won’tbe the final title, but we’ll work with it.) Outside of my training and coaching practice, I’ve been working as a trainer […]

Continue Reading →

Couch Potato-ing and Donuts: Why We Need Rewire Our Thinking About the Importance of Exercise

One of the non-mysteries in health research these days is why fewer and fewer people are exercising despite the known health benefits. People are living longer due to medical interventions, but are actually living longer with chronic diseases associated with inactivity than ever before. Cardiovascular disease, diabetes, obesity, arthritis, etc. are crippling many people in their older years and so they live longer, but not well. (1) The health benefits […]

Continue Reading →


One of the most important pieces to the fitness puzzle is actually paying attention and doing the work. Regularly. Consistently. And for the long haul. This requires a lot of things, but most importantly, motivation. Motivation is a science in and of itself and can derive from any number of sources: rewards, accountability, social obligations, etc. However, there is one source of motivation that I find especially powerful and that […]

Continue Reading →

Lockdown and Getting Chubby

Let’s face it. We are stuck at home OR working long hours at a stressful job OR some combination of the two. And what do we tend to do when stressed? Eat. Our bodies tend to interpret stress as a natural disaster so they want lots of salty, fatty carbs to build up those fat stores for the impending famine. And although a lot of us are still able to […]

Continue Reading →

Are You Strong Enough?

**I wrote this a few years ago for a magazine. Only about 3 paragraphs were actually published, but I do tend to be long-winded. However, if you want some motivation to get stronger while we are unable to get to the gym, here you go. If you are just getting started, bodyweight movements are good for now, just practice good form. I will publish some more articles here soon that […]

Continue Reading →