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WELCOME! 
WHAT NOW?

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.

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Whether you are looking to kickstart (or RE-start) your fitness journey or continuing on a solid path, this is your opportunity to nail down the basics and take control of your health, fitness, and well-being.

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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 (below) 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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THINK ABOUT IT...

 

We have 168 hours in a week. This means that 2-3 hours of structured exercise (training) per week accounts for less than 2 percent of our total time. What you're doing with the OTHER 165 hours MATTERS. A LOT. 

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How are you eating? Are you getting enough sleep? Drinking enough water? Managing stress? Moving your body outside your workouts?

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These are lifestyle habits that take time and discipline to cultivate, but they contribute heavily to the maintenance of your fitness and even aesthetics.

 

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

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  • Fitness

  • Health

  • Body composition

  • Performance

  • Life balance


Many of the habits and practices presented throughout our programs have a direct positive effect on our ability to carry out the other habits and practices. In order to get the best results possible it’s important to optimize each of these areas.This is what I call the Hierarchy of Fat Loss. If one or more of these areas are greatly suffering, that could be the reason why you aren’t seeing the results that you expected to see.

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THE HIERARCHY OF FAT LOSS

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  1. Nutrition

  2. Sleep

  3. Stress

  4. Movement + Daily Activity

  5. Training + Structured Exercise

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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

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CALORIES: THE FOUNDATION OF BODY COMPOSITION

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When it comes to losing fat or building muscle, the most important concept to understand is energy balance.

 

Energy balance refers to the relationship between the calories you consume through food and the calories your body burns through daily activity and bodily functions.

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  • If you consume more calories than you burn, your body stores the excess energy and weight gain occurs.

  • If you consume fewer calories than you burn, your body must use stored energy, and weight loss occurs.

 

This means that fat loss requires a calorie deficit, while muscle gain typically requires a calorie surplus.

 

While food quality, meal timing and nutrient choices all play important roles in health and performance, calorie balance is the primary factor that determines whether your weight goes up, down, or stays the same.

 

Understanding this concept removes a lot of confusion around nutrition. It shifts the focus away from fad diets and toward sustainable habits that support your goals.

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RESOURCES

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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

  • 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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RESOURCES

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3) PREPARE FOR + TOLERATE STRESS

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Some sources of stress (i.e., stressors) are unavoidable. The good news is, you can develop the knowledge and tools you need to mount an effective stress response (and I can help!), which can make all the difference in the world. Importantly, it's not simply the presence of stressors that determines whether stress is productive or destructive - it's how well you can respond to it.

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While distress is the bad type of stress associated with negative things, there's also eustress. Eustress is the good type of stress - the positive things in our lives. For example, taking on an interesting project at work, playing competitive sports, or going through an exciting life change, such as getting married or going back to school. A little bit of stress is a good thing - it can motivate us to reach our goals or take positive action or increase our alertness.

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Nonetheless, while some stress can be caused by positive things, the stress response in the body is physiologically the same regardless of the source.

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Humans have a limited capacity to deal with stressors from all sources, though some people can tolerate more stress than others.

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Think of stress capacity as a bucket with a tap at the top and a spout at the base. Water starts flowing in from the tap - your life stressors start filling up the bucket. The spout at the bottom lets water out - it's releasing stress via stress management strategies.

 

All stressors (whether positive, negative, physical, emotional, mental, social, or anything else) add to your cumulative stress load - the summation of all the stressors, including severity and how long they last. It's more water in the bucket. If the spout at the bottom doesn't release enough water to keep up with the water flowing in, then the bucket overflows.

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RESOURCES

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4) INCREASE DAILY MOVEMENT + ACTIVITY

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Again, we have 168 hours in a week. This means that 3 hours of structured exercise per week account for less than 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.​​

 

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.​​​

 

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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5) 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]

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f you are doing less than 3 sessions per week at Moxie, we strongly recommend (pun intended) supplementing your training with one of our on demand workouts at Moxie Studio Online (to be done at home or in a regular gym setting).

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RESOURCES

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FREE RESOURCES

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MOXIE  STUDIO ONLINE - FREE SUBSCRIPTION INCLUDED!!

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FOR DETAILS ON LOGGING INTO MOXIE STUDIO ONLINE HERE.

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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:

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  • Moxie 5 Rings Method Program

  • Workouts on Demand

    • Total Body Strength​

    • Upper Body Strength

    • Lower Body Strength

    • HIIT / Cardio

    • Abs

    • Glutes

  • Recipes

    • 5-Minute Meals

    • Super Shakes

    • Protein Bowls

    • ...and MORE!!

  • Curated Articles + Blog Posts

  • Tips on Meal Planning + Prep

  • FREE Nutrition Tools + Resources

  • ... and MORE!!

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FOR DETAILS ON LOGGING INTO MOXIE STUDIO ONLINE HERE.​

TRAINING
MOVEMENT
SLEEP
NUTRITION
STRESS

© 2025 by Moxie Fitness & Wellness Coaching

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