The Moxie Coaching program focuses on building sustainable fitness, nutrition, and lifestyle habits that can be your foundation for taking control of your fitness year-round. I will give you the tools and resources to confidently make fitness work for your lifestyle and goals.  To sign up for our FREE 7-Day Moxie Foundations Course (online) click HERE.

 

1) NUTRITION

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While our fitness programs will provide guidance on enhancing overall health while focusing on movement quality, joint and core stabilization, muscular strength, injury avoidance, aesthetics, and body composition, the most significant changes in body composition and muscle development will happen with proper nutrition. Diet / nutrition accounts for at least 70% of the health-and-weight loss equation. Movement and regular exercise are important for many reasons, but they don't mean much if the foundation of your nutrition is full of holes."Cardio" has modest effects on body composition without concomitant dietary modifications. You absolutely must create a calorie deficit if you want to burn body fat. (In other words, you cannot "out-exercise" a poor diet).​

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At Moxie, we believe all good nutrition programs must accomplish four things simultaneously:

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1. Improve your body composition

2. Improve your health

3. Improve your performance (inside and outside the gym)

4. Be sustainable year-round

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Step 1: Quality 

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What you eat and drink is one of the baseline determinants of your health which is why Step 1 is aimed at improving your “fuel”. Just like an engine needs the correct fuel to function properly, your body also needs the correct fuel in the source of nutritious food and water to function optimally.

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Step 2: Quantity

 

Energy balance (calories-in-calories-out) is a fundamental law of thermodynamics. Energy cannot be created nor destroyed, only transferred.

 

• If we take in more energy (calories) than we use or excrete (through metabolism and activity), we gain weight.

• If we take in less energy (calories) than we use or excrete (through metabolism and activity), we lose weight.

• If we take in the same amount of energy (calories) than we use or excrete (through metabolism and activity), our weight stays the same.

 

This is true regardless of

 

• the macronutrient composition of our diets (ratio of proteins / carbs / fats)

• our specific food choices

• meal timing / what time of day we eat

• or any other details of our nutritional plan (i.e. Paleo, Keto, Vegan, Mediterranean, etc,)

 

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2) TRAINING

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NASM Weekly Physical Activity Requirements for Fitness align directly with national and global physical activity standards for optimal health and fitness: [1]

 

• Cardiorespiratory Training: Aim for 150 minutes (spread across 5 days) of moderate-intensity cardio, or 75 minutes of vigorous-intensity cardio (spread across 3 days). [1]

• Resistance Training: Perform muscle-strengthening exercises targeting all major muscle groups at least 2 days a week. For hypertrophy or muscular development, training volume typically increases to 3 to 5 days a week using higher sets and moderate loads. [1, 2, 3, 4]

• Flexibility & Neuromotor Exercises: Incorporate flexibility training (such as static stretching or foam rolling) and neuromotor movements (balance, agility, and coordination drills) at least twice per week. [1, 2]

• Unstructured NEAT: Make sure to include Non-Exercise Activity Thermogenesis (NEAT) daily. This includes everyday physical motions like standing, walking, taking the stairs, and chores. [1]

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3) SLEEP

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It's likely you already know the importance of sleep. Sleep affects everything from exercise outcomes to hormones, mood, energy levels, and pain response.

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Besides aggravating other menopause symptoms, reducing energy levels, and increasing pain sensitivity, sleep deprivation can cause additional significant and widespread side effects, such as:

 

• impaired cognition

• intensified mood swings and mental health issues

• heightened stress

• altered appetite and weight gain

• hindered training and recovery

• deteriorated overall health

 

While you may not be able to consistently enjoy nine hours of uninterrupted sleep (though it's possible!), you can enhance your sleep habits to stack the deck in your favor and boost the chances of getting quality rest. Implementing personalized sleep strategies may also alleviate other symptoms.

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MOXIE  STUDIO ONLINE - FREE SUBSCRIPTION INCLUDED!!

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A FREE subscription to Moxie Studio Online is Included with all active personal training plans / packages (Regularly $29/month). At Moxie Studio Online you'll find

• Moxie 5 Rings Method Program

• Workouts on Demand

• Recipes

• Curated Articles

• Tips on Meal Planning + Prep

• FREE Nutrition Tools + Resources... and MORE!!

 

For details on signing up for Moxie Studio Online, click HERE.

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MOXIE FIVE RINGS METHOD PROGRAM

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In Ring #1: Quality, Ring #2: Protein, and Ring #3: Quantity, of the Moxie Five Rings Method Program, we'll discussed the foundations of Nutrition - building healthy, sustainable "Body Habits" around what you eat and drink, as well as eating the right amounts for you to help you to: improve your body composition + improve your performance + improve your health

 

1. Nutrition Quality - Getting enough nutrients + choosing better foods more often.

2. Protein + Macros - Consistently getting the right amount of protein for you.

3. Quantity / Calories - Eating the right foods in the right amounts.

 

In Ring #4: Lifestyle, we'll discuss specific lifestyle strategies and "Body Habits" that, in addition to good nutrition, serve as building blocks in your health and wellness foundation.

 

1. Sleep - Developing habits and routines to ensure you get adequate and quality sleep

2. Stress - Preparing for, and tolerating stress

3. Self-Care - Nurturing your body, mind, and spirit in a way that respects and aligns with your best self

4. Daily Activity - Incorporating regular daily movement + activity

5. Structured Training - Staying consistent with structured exercise - especially strength training with weights

6. Recovery - Prioritizing recovery

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Once we discuss the 9 Key "Body Habits" above we can look at each of the final 2 "Life Pillars"

 

• Pillar 2: Personal Growth - key habits and practices that will help you accelerate your personal growth and take the necessary steps to becoming the type of person you strive to become.

• Pillar 3: Mind + Emotions - key habits and practices that will help to better regulate and improve your mental and emotional state, thereby enabling you to live as the best version of yourself.

 

You'll learn 11 Key "Change Habits" and practices that you can integrate into your daily and weekly routines. We'll discuss each of the habits in detail and explore exactly what they involve and how they can benefit us. We will also talk about the process of customizing them in a way which works best for you.​​

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