Do you want to lose weight? Gain muscle? Improve health? Boost performance? I can help you achieve the results you want... more easily than ever before.

 

Whether you're jumpstarting or (RE-starting) your fitness journey, or even continuing on a strong path, this is your chance to master the basics and take command of your health, fitness, and well-being. The Moxie Coaching program is dedicated to fostering lasting transformation, empowering people to make positive, life-enhancing changes.

 

Most people do not need (and cannot do) complexity. Attempting advanced strategies or seeking a "magic pill," hack, or supplement before mastering the basics is like "mowing the lawn while the house is on fire."

 

Most people need help with the absolute basics of a healthy, sustainable lifestyle. They need strategies that are realistic, simple, and fit with their everyday lives as “imperfect” human beings. So, at Moxie, we do not believe in creating a bunch of strict rules. Instead, we are going to build a solid foundation by focusing on fundamentals.

 

Mastering the basics and doing them consistently is almost always enough for optimal...

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• Fitness

• Health

• Body composition

• Performance

• Life balance

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It's not about what you know. And it's not about what you do occasionally. Only consistent, daily action in the direction of your goals creates change. 

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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.

 

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1) EAT THE RIGHT FOODS IN THE RIGHT AMOUNTS (FOR YOU).

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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 + cardio. 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

 

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,)

How much you should eat depends on many factors. To come up with your personalized needs, the following factors are taken into consideration:

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• Your personal details (height, age, weight, sex)

• Physical activity levels (both daily movement and purposeful exercise)

• The date you want to reach your goal by (within reason!)

• The changing and adaptive nature of human metabolism (a major benefit)

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 With your Moxie Custom Nutrition Plan* you'll learn to:

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• Get started right away

• Eat the right amount of food at each meal without counting macros or calories

• Easily judge the portion sizes that are right for your body + goals without weighing and measuring

• Choose foods based on your eating preferences

• Track your food intake and stay consistent without having to log the details of every meal into calorie and macro tracking apps.

• Build your daily menu using our sample meal ideas

• Make adjustments for continual results

 

*FREE with your Moxie Studio Online subscription or 1:1 Personal Training Plan

 

Blog Post: How Consistent Do I Need to Be?

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2) GET ENOUGH QUALITY 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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Blog Post: Sleep

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3) INCREASE DAILY MOVEMENT + ACTIVITY

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Non-exercise activity thermogenesis, often referred to as NEAT, is the category of energy expenditure that refers to all the movement and activity that a person engages in during a day that is not related to structured exercise. This can include doing chores, work-related physical activity, walking to places, taking the stairs, fidgeting, and all other sorts of movement. For most individuals, NEAT is one of the most important components of total daily energy expenditure as it represents the most controllable and changeable amount of energy expenditure in a given day. In fact, for most people, NEAT is one of the biggest predictors of weight loss or weight gain.Think about it: We have 168 hours in a week. This means that 5 hours of exercise account for only 2 percent of our total time. Therefore, even if you regularly visit the gym, you might still be classified as "sedentary" if you spend a lot of time inactive outside of your workouts. Additionally, your body might not fully benefit from everyday movements.​

 

Studies indicate that women in midlife who engage in regular physical activity tend to maintain lower body fat and a higher resting metabolic rate (RMR) compared to sedentary women with similar body mass, lean mass, and body mass index.​

 

Moreover, increasing low- to moderate-intensity activity can help you:

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• Boost your daily energy expenditure and move more without increasing recovery demands, which can aid in weight maintenance or fat loss if that is your goal.

• Keep your joints lubricated and mobile. (As physiotherapists often say, "Motion is lotion!")

• Ensure effective circulation of venous blood (i.e., blood returning from extremities to the heart) and lymphatic fluid, as these rely partly on the "pumping" effect of movement. Lymphatic circulation, in particular, decreases with age due to reduced tissue elasticity, but steady-state exercise can enhance lymphatic flow by 2-3 times.

• Potentially enhance your sleep, as gentle activity can increase sleep drive without overstimulating you before bedtime. (Bonus: Walking outside during the day and getting light exposure can further boost circadian regulation.)

• Elevate your mood. Moving, especially outdoors, can significantly improve your mental and emotional well-being.

 

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4) STAY CONSISTENT WITH STRUCTURED EXERCISE + 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]

 

Blog Post: How Much Physical Activity Is Enough?

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FREE RESOURCES

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• Moxie 5 Rings Method Program

• 7-Day Moxie Foundations Course

• Moxie Blog​​​

•  Mastering the Basics 

• Tracking Consistency

• Fail to Plan = Plan to Fail

• What Results Can I Expect?

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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). There you'll find:

• Moxie 5 Rings Method Program

• Workouts on Demand

  • Total Body Strength​

  • Upper Body Strength

  • Lower Body Strength

  • HIIT / Cardio

  • Abs

  • Glutes

• Recipes

• Curated Articles + Blog Posts

• Tips on Meal Planning + Prep

• FREE Nutrition Tools + Resources

• ... and MORE!!

 

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