Evolve Strength & Coaching
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I specialize in strength training,confidence, and resilience both in and out of the gym. Together, we’ll unlock your potential and celebrate every win.
Certified in nutrition, I provide guidance to help you transform your lifestyle.
Interval training alternates periods of higher intensity with recovery. It can help improve cardiovascular fitness, endurance, speed, and work capacity while keeping your workouts efficient.
A few ways to do it:
• 30 seconds hard / 60 seconds easy
• 1 minute hard / 1 minute recovery
• Hill sprints or bike intervals
• Rowing or sled pushes with timed recovery
You don’t have to destroy yourself to get a great cardio workout. Train with purpose.
09/30/2026
MUSCLE IS YOUR CURRENCY.
As we age, maintaining muscle becomes more important..
Muscle supports strength, mobility, bone health, independence, and the ability to keep doing the things you love.
Build it. Protect it. Keep it.
09/28/2026
CHANGE YOUR LIFE IN 5 SIMPLE STEPS
1. Walk 8,000–10,000 steps a day
Move your body every single day.
2. Strength train at least 3 days a week or more
Build muscle. Get stronger. Stay strong as you age.
3. Drink ⅔ of your body weight in ounces of water
Hydration matters more than you think.
4. Remove processed sugar
Stop feeding the cravings and start fueling your body.
5. Eat protein with every meal
Protein helps support muscle, recovery, and satiety.
You don’t need another complicated diet.
You need consistency.
Do these five things consistently and watch what happens.
We need to talk about this…
And I want to start with saying that I’M NOT AGAINST GLPs..I’M AGAINST LOSING SIGHT OF WHEN ENOUGH IS ENOUGH.
GLP-1s can be a useful tool when used responsibly..
But after 40, preserving muscle becomes increasingly important. If you’re losing significant weight, eating very little and not strength training muscle loss is real!
And significant weight loss can affect more than your muscle.
You can lose facial volume, glute fullness and the shape and structure that keep you looking young.
So ask yourself:
At what point does losing more weight stop making you look healthier and start making you look older and weaker?
Know when to say when.
StrengthTraining
09/13/2026
Two weeks from 50 and that number does not phase me at all…
Here's why. My dad hit 50s , type 2 diabetes, everything going the wrong direction. A few years later my son was born, and something clicked for him. He didn't want to be the grandfather watching from a chair. So he changed it. Slowly, then completely.
He's 75 now. Still going. Still outworking people a third his age. It changed how I think about aging entirely. It's not something that happens to you. It's something you decide, at any point, starting from wherever you actually are.
That's what I bring to coaching. Training built for the body and the life you have right now, wherever that starting point is.
50 isn't a deadline. My dad proved that to me before I even had to think about turning 50 myself.
If you've been telling yourself it's too late, it isn't. Someone in your life has probably already proven that too. Start paying attention to them.
You aren’t cheating on anything.
You’re eating food you enjoy.
One meal isn’t going to ruin your progress, just like one salad isn’t going to transform your body.
Stop looking at food as good or bad. Stop feeling guilty for enjoying a meal.
Your results come from what you do consistently, not what you do occasionally.
Train hard. Eat well most of the time. Enjoy your life.
That is balance.
#
You DO have options.
Here’s what I grab when I’m on the road and want something that keeps me fueled.
SAVE THIS for the next time you’re hungry and stuck at a gas station.
* Here are a few more choices…
Almonds
Beef jerky
Yogurt
Cottage cheese
Rotisserie chicken (yes I’ve eaten the bare hands in my car before)
Kwik Trip
5 WAYS TO CHANGE YOUR ENVIRONMENT
1. Change your circle.
2. Make healthy choices easy.
3. Find people who inspire you.
4. Leave environments that keep you stuck.
5. BE THE ENVIRONMENT.
I have been working on my shoulder for about three weeks and I would say it’s about 75% improved! I’m going to continue doing all the things, I have been doing strengthening, mobility, Massage and graston- I am doing a little bit of something on my shoulders every day. I’ll continue posting stretches and strengthening exercises and hopefully this can help other people who are suffering her shoulder issues as well!
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