Instead of starting the year with a massive overhaul, try building one clear, sustainable weekly habit that moves you toward your real goals. This post walks you through SMART-ER goal mapping with actionable ideas for training, nutrition, and mindset.

If you’re feeling a little scattered or sluggish after the holidays, you’re not alone. This gentle 3-part reset helps you reconnect with your body, simplify your meals, and lay the groundwork for the year ahead—no guilt, no extremes, no pressure.

You don’t need perfect routines this week. You just need a few ways to reconnect with your body when everything else feels chaotic. This post shares simple, low-effort strategies for movement, meals, and mindset that help you stay steady when your schedule’s packed.

Comfort food doesn’t have to throw off your energy or nutrition. These three cozy, satisfying meals deliver on flavor and balance—without restriction. Plus, you’ll get a gentle strength circuit and a simple mindset shift to help you feel strong and supported through the holidays.

December doesn’t have to be all-or-nothing. Before you dive into New Year goals, take 10 minutes to check in with your body and brain. This post includes a simple mobility battery, recovery-supportive nutrition anchors, and 3 journaling prompts to help you move forward with intention.

The holidays don’t have to be all-or-nothing. Instead of “good” vs “bad” days of eating, you can use one simple visual—The Performance Plate—to enjoy your favorite foods and feel strong, energized, and grounded in your goals. Here’s how to use it at holiday meals and on regular weeknights.

Hydration isn’t just about drinking more water—it’s about fueling smarter with sodium, timing, and daily habits. Learn how to hydrate like an athlete and support your performance, recovery, and energy with simple, science-backed strategies.

Carbs aren’t the enemy — they’re your edge. This week, learn how to time your carbs to boost endurance, stay satisfied, and ditch the diet myths holding you back.

Discover how to align your meals with your workouts to build strength and recover faster. Includes pre/post-workout tips, daily protein targets, and Steph’s go-to anchor meal.

In this final installment of Season of Strength, we return to the foundational habits that keep you grounded and progressing—effort you can feel, food that fuels, and awareness that anchors. Learn how to own your edge and build sustainable momentum.

Chasing a personal record isn’t just about more weight — it’s about showing up with focus and intention. This week, we explore how to rehearse your next big lift using a confidence-builder set, smart fueling, and mental imagery to lock in progress before you even PR.

This week, we’re dialing in fall fueling for strength and energy—plus an easy iron-rich bowl recipe and why it matters more than you think.

Progressive overload is the foundation of strength training, but it doesn’t have to mean lifting heavier every week. In this week’s blog, I’m breaking down realistic ways to challenge your body—without burning out. Plus, nutrition tips and a mindset reminder to keep you grounded in your growth.

One more week, one more win. This bonus September habit stack blends movement, mindful food prep, and simple reflection — all built to help you slow down, stay present, and feel steady heading into fall.

A simple daily tracking system—no wearables required. This week, we’re using three quick self-checks to dial in training, nutrition, and mental clarity without overcomplicating the process.

Feeling sluggish after lunch? These two 10-minute midday resets—one for your body, one for your brain—boost energy, improve posture, and sharpen focus without derailing your day. No willpower required—just a smarter routine.

Most plans fail at the handoff between intention and action. Habit stacking lowers that friction by attaching a small behavior to something you already do—coffee brewing, brushing teeth, opening the fridge. The cue is built in, so willpower doesn’t have to be. Small, repeatable inputs create consistency, and consistency creates fitness.

We’re closing out “Sustainability: Train for Life” outdoors. This week is low-gear, high-payoff: two park circuits that respect your joints, a Late-Summer Produce Meals Cheat Sheet (PDF) to keep protein high with in-season flavor, and a simple gratitude walk to reset your brain before bed.

Energy budgeting isn’t just for workouts—it belongs in recovery, too. You don’t need a device to read your body. Below is the 60-second readiness check I use with clients, a sleep-support snack matrix that keeps protein high, and a 10-minute wind-down that actually sticks.