November 11th is Veterans Day, a moment to pause and truly see those who serve.

For many of us, that service isn’t abstract. It’s our husbands, our sons, our sisters, our friends. It’s the faces around our dinner table, the phone calls that come from miles away, and the uniforms folded on laundry day.

Strength, I’ve learned, isn’t just about muscles.
It’s about discipline, heart, and resilience, qualities that our veterans, first responders, and their families embody every single day.

The Hidden Side of Service

As a military wife and mom, I’ve seen both sides of service — the ache and pride.
The empty chair at the table, the half-packed duffel by the door, the quiet waiting, and the worry that lives in the back of your mind even when you smile through it.

But there’s also a different kind of strength that grows in those moments: a steadiness that can’t be measured in reps or taught in a gym.  It’s the discipline to keep showing up, the heart that refuses to quit — no matter how heavy life feels, and the resilience built in silence.

We learn to breathe differently.
To celebrate the ordinary moments that others take for granted.
To find calm in chaos — and to keep leading with love.

Strength Beyond the Uniform

I’ve come to believe that service doesn’t end when the uniform comes off.
The ripple effect runs through communities, families, and workplaces.

Every military spouse learns adaptability — how to carry others while still finding your own footing, rebuild, and start over.
Every parent of a service member learns the art of faith — trusting that the foundation you’ve built at home carries through miles of distance and uncertainty.

And for veterans and first responders, the transition home can sometimes be harder than the service itself. The world expects “normal,” but the body and mind are still on alert.
That’s where the real work of recovery begins — and where support matters most.

Coaching for Recovery and Resilience

This month, in honor of Veterans Day, I’m offering 1:1 Recovery & Resilience Coaching sessions designed specifically for veterans, first responders, and their spouses navigating burnout, stress, or transition.

It’s not about bootcamp or breaking down walls — it’s about learning how to regulate the nervous system, rebuilding trust with your own body,  and rediscovering strength that feels steady, not strained.

These sessions combine mindset, movement, and nervous system regulation to help you:

• Rebuild sustainable strength — emotionally and physically
• Reconnect with your body and breath
• Reduce chronic stress and tension
• Restore balance through recovery tools

Because strength after service deserves the same level of support as the strength that came before it.

If that’s you — or someone you love — reply or reach out through [email protected]. You’ve carried more than most will ever understand, and you don’t have to carry it alone.

A Note of Gratitude

To my husband — a man who has served for almost three decades and still leads with compassion, courage, and integrity — thank you.
To my son — who followed that same path with pride and purpose — thank you.
And to every family who quietly serves behind the scenes — thank you.

Your resilience reminds me daily that healing and health aren’t just physical — they’re deeply personal, and they’re built through faith, love, and service.

Your strength inspires mine.

This Veterans Day, I honor all of you — not just for what you’ve done, but for who you continue to be.

​Because true strength… is in the service.

When life changes, sometimes the hardest part is figuring out how to keep moving forward.
For Meghan, that moment came when her longtime personal trainer moved away to North Carolina — just as the world was adjusting to life in the middle of a pandemic.

Finding a New Way Forward
“My personal trainer moved to North Carolina, Covid had hit, and I was in need of someone new who could meet virtually!”
The solution was virtual coaching — a new way to stay accountable, connected, and consistent, even when in-person wasn’t an option.

Overcoming the Accountability Struggle
Like many, the biggest challenge wasn’t just what to do, but sticking with it.
“My biggest challenge before starting was accountability.”
Having a coach to check in with made all the difference, shifting workouts from something that felt optional into an empowering routine.

A Shift in Mindset: Consistency Over Extremes
One of the most powerful lessons came in realizing that fitness doesn’t need to be extreme to be effective.
“I realized that I don't need to ‘go crazy’ with my workouts. Age-appropriate, consistent workouts are best for me.”
This shift not only reduced the pressure but made workouts enjoyable and sustainable long-term.

Five Years and Going Strong
“I hadn't been able to stick to a consistent workout schedule until I met Ajia and we started working together. Over five years consistently and going strong!”
That kind of consistency builds more than just strength — it builds confidence, resilience, and shows proof that you can show up for yourself year after year.

Impact Beyond the Workouts
The benefits reach far beyond fitness.
“My workouts and the accountability Ajia provides help my overall mental and physical health!”
Health isn’t just physical; it’s also the energy, mindset, and sense of stability that coaching brings.

Advice for Others Thinking About Coaching
“Ajia is caring, kind, punctual, and reliable. She works with me and my needs, so I am an active participant in my success.”

Closing Reflection
This story is a reminder that you don’t need extremes to create lasting change — just the right consistency, guidance, and willingness to show up for yourself.

​Ready to start your own journey?  Discover coaching with Me

A Milestone Worth Savoring
Fifteen years ago in 2010, I stared down the daunting leap into entrepreneurship: I left a sexist and toxic workplace to pursue my passion for coaching and wellness. It wasn’t just a job change—it was a life-changing decision to become my own “lady boss.” Looking back, it feels like both a lifetime ago and the blink of an eye

What I’ve Learned Along the Way
Beginnings Sparked by Courage
That moment in 2010 was fueled by a powerful nudge from a “BAD ASS Lady Boss Friend,” and self-belief.  It required courage to chase meaning over comfort, and that foundational choice set the tone for everything that followed. 

Empowerment at the Core
From day one, empowering others has been my mission. The biggest wins haven’t been accolades or awards, but the everyday moments when clients break through self-doubt, find strength, and transform their lives. That’s where the real magic happens.

Resilience Through Challenges
Running a business comes with its share of hard moments—balancing motherhood, entrepreneurship, and personal wellness; navigating economic ups and downs; and pushing past self-doubt. These experiences taught me the power of resilience: to grow stronger with each setback and to move forward even when it’s hard.

Adventures That Broadened My World
Life outside of coaching—adrenaline, deepened connection with my dogs and horses, equestrian sports, and  travel —played a key role in my personal growth. Those experiences allowed me to connect with clients in deeper, more meaningful ways.

Honoring the Lows and Wins
One truth of entrepreneurship: the biggest emotional hits come from caring too much—holding hope for someone who isn’t ready for their own transformation. But celebrating the small victories—the client who shows up, makes a shift, or finds confidence—is what keeps me going. 

Reflections on the Road So Far

• Authenticity is Everything
  Wearing all my parts—cancer survivor, COVID long-hauler, equestrian, menopausal woman, mom, —has allowed me to coach with raw, grounded empathy. It reminds clients that complexity and strength often go hand in hand.
• Gratitude Fuels Purpose
  Every day, I'm grateful—for family, clients, and the pushed moments. Every breakthrough, no matter how small, is a reminder of how far we’ve come.
• Life’s Imperfections Are Part of the Journey
  From the “Fuck It Wall” of perfectionism to finding balance in Right-Now Resolutions (RNRs)—I've learned that flexibility and self-compassion fuel sustainable change.

Looking Ahead to the Next 15 Years

• Deepening Connection — My goal remains to meet each client in their humanity—and walk with them through transformation.
• Expanding Reach — I’m thrilled to continue growing, expanding my coaching impact, and touching more lives with authenticity, energy, and grit.
• Honoring the Journey — Expectations change; life gets real. But grounded in authenticity, compassion, and resilience—that’s where the future lives.

Thank You, From the Heart
To clients, family, friends, and every soul who’s cheered me on—thank you. Your belief kept me going when I doubted myself. Your transformations are what this milestone is all about.
To the woman reading this, wondering if now is the right time to start—my advice: lean into the discomfort. I promise you’ll emerge empowered.

Here’s to 15 years of being a lady boss, and to the next chapter of connection, courage, and impact.

When it comes to transformation, it often starts with a simple introduction. For this client, Rick, it was through my husband, Matt. He knew the challenges this client was facing — a bad back and two herniated discs — and recognized the need for support beyond what self-paced workouts could offer.

Stepping Into the Unknown

“The entire premise of working with a trainer was new to me. I’d never had one before. I was always self-paced, always self-taught. But dealing with two herniated discs meant I needed professional help — and someone to encourage me beyond just myself.”

That’s often the hardest step: asking for help. But it’s also the step that makes everything else possible.

Finding Balance Instead of Burnout

One of the biggest shifts this client noticed was learning how to balance effort with recovery.
“I used to yo-yo so hard in my self-paced workouts — either too little or too much. Ajia’s patient understanding helped me know when to wind it down or up, depending on the week.”

It’s not about doing more; it’s about doing what’s right for your body in each moment.

A Dad’s Greatest Victory

“The proudest moment was at the end of the first year working with Ajia, when I could once again rejoice in the simple joy of picking up my twin boys and swinging them around in a huge Dad-hug. (One at a time, of course!)”

That kind of strength — rooted in everyday family and life — is the heart of why this work matters.

A New Perspective on Progress

With consistency came a mindset shift.
“Weekly sessions and personal homework hearken back to my old cross-country days. It’s not about the war, but each battle won that makes the war winnable.”

This client learned that progress isn’t measured only in the gym — it shows up in energy, resilience, and the way you show up for your life.

Words of Advice for Others Considering Coaching

​“You should have started yesterday. Get to work. She’ll adjust to your personality and make you a better you. You’ll just have to start.”

✨ Closing Reflection
Every success story looks different, but they all begin with one step: saying yes to yourself. This client’s journey from injury and uncertainty to balance, joy, and strength is proof that with the right support, real change is possible.
​
👉 Ready to start your own success story?  💬 Every transformation begins with a single step. Send me a message and let’s talk about your goals.

One of the greatest gifts of coaching is watching someone step into their own light—both figuratively and literally.  This month, I’m celebrating one of my clients who radiates determination, positivity, and strength that comes from truly knowing your worth.

☀️ Born for Sunshine

When I asked her what she loves about her August birthday, her answer was instant:
“The sun! You’re pretty much guaranteed sunshine. Oh, and my birthstone—the color green. I love it.”

It makes sense—because sunshine describes her well. She celebrates life in whatever way feels right: a bonfire, a hike, a kayaking trip, or sometimes simply by doing nothing at all. She’s learned to listen to herself, and it shows.

✨ Lessons in Trust

She shared that one of her biggest life lessons lately has been learning to trust her gut—no matter what. No more second or third chances with things that don’t feel right. That shift has been life-changing, and it’s given her the freedom to live with more confidence.

When I asked what she’s most proud of right now, she said:
“I’m pretty fit! Living my best life by putting myself first.”
That right there is empowerment.

And perhaps one of the most powerful shifts of all:
She no longer apologizes for her choices. She’s moved past people-pleasing and into a place of knowing her worth.

💪 From Subway Sandwiches to Strength\

I’ll never forget how we met—at Subway, of all places! She was in a tough headspace back then, carrying the heaviest weight she’d ever been (without being pregnant), and she admitted she didn’t feel good in her own skin.

That’s when she decided to start coaching with me.

At first, commitment was her biggest hesitation. She wasn’t used to people following through. But she quickly found out that showing up consistently—and having someone show up with her—makes all the difference.

Since then, everything has shifted. She now knows how important it is to just keep moving. She’s discovered that emotional, mental, and physical health are all connected, and she pays attention when something feels “off.”

Her definition of strength?
“Being able to do everything I need to do without feeling wiped out. Feeling fit.”

🌿 Everyday Habits & Inspiration

To stay grounded, she focuses on what’s truly important. When she needs to recharge, she leans into acupuncture, massage, and the sauna—tools that help her body and mind reset.

She’s inspired by strong individuals who aren’t afraid to stand up for what they believe in—and she’s becoming one of them herself.

And her advice for anyone thinking about investing in their health later in life?
“Do it! It’s never too late to start. Things in motion stay in motion!”

🌞 A Life in Motion

From trusting her gut to celebrating sunshine, from letting go of apologies to embracing consistency, she’s created a lifestyle that reflects confidence, self-worth, and strength.

Her journey is proof that it’s never too late to rewrite your story. You just have to take that first step—and keep moving.

August Reflections from One of My Favorite Coaching Journeys

I want to take a moment to shine the spotlight on one of my clients this August because her story is all about that beautiful, sometimes messy, but always powerful process of becoming you, all growth, and all heart.  

We started working together when she wanted to "get in better shape." No drama, no hesitation—just a quiet determination to invest in herself. Since then, what’s unfolded has gone far beyond the physical.

She’s consistent. She’s stronger in every sense of the word. And she’s done something not everyone dares to do—she’s started letting go of what doesn’t serve her, especially when it comes to relationships.

Celebrating an August Birthday... Reluctantly

We talked recently about her August birthday, and she admitted it’s never been her favorite—because growing up, she missed out on those in-school birthday celebrations. But this year, she did something joyful and unapologetic: she treated herself to a gorgeous (and yes, expensive!) Edgar Allan Poe handbag she’d been eyeing for ages.

It wasn’t just a purchase—it was a bold declaration: I am worth it.

On True Friendship and Letting Go

If there’s one lesson she’s learned lately, it’s this:
True friends stick around.

You don’t have to guess. You know. And she’s finally embraced that clarity, recognizing who’s in her corner, and releasing the ones who never really were.

She even admitted she still apologizes too much—a habit many of us know too well—but I see her becoming someone who doesn’t apologize for taking up space anymore. One boundary, one decision, and one rep at a time.

From Consistency to Inner Strength

When I asked her what’s changed since we started coaching, she said it plainly:
“I’m consistent.”
That may not sound dramatic, but anyone who’s walked the path of real change knows--consistency is everything.

The physical gains are great, yes—but she also feels emotionally and mentally stronger. She doesn’t chase chaos. She knows how to shut it out, ask herself, “Will this matter in five years?”, and then respond with calm instead of urgency.

Strength, for her, has become less about muscle and more about inner peace.

Books, Boundaries & Wisdom

She reminds others to stop waiting, swears by the lessons from the book Forgive for Good, and turns off her phone when she needs to recharge. Her advice to anyone considering investing in their health or wellness later in life?
“It goes by too fast. Start now—not later.”

Honestly, I couldn’t agree more.

This client may not love the spotlight, but her story deserves it. And if you’re reading this and seeing pieces of yourself in her words, I hope you feel encouraged to start where you are, too. Whether it’s with a better self-care routine, a workout plan, or simply permitting yourself to be you, every bit counts.

​Here's to strength. To self-worth. And to never apologize for either.

An August Birthday, A Lifestyle Shift, and Learning to Nap Through the Chaos
Now and then, I get the honor of walking alongside someone who reminds me why I love coaching so much. This client didn’t come to me for a dramatic overhaul or a “quick fix.” She came to me because we’re friends, and she trusted I wouldn’t judge her, or make her feel bad when life got in the way.
And from day one, she’s brought heart, honesty, and humor to every conversation. Her journey has been refreshingly real.
Not a Fan of August Heat… But Big on FriendshipWhen I asked her what she loves about having an August birthday, she answered without hesitation:
“Not a lot, lol. I hate hot weather.”
Fair. August heat is no joke.
But when it comes to celebrating herself, she’s got the right idea--progressive dinners with friends. It’s not about big, showy gestures. It’s about meaningful time with people you love. And that’s a theme that came up again and again in her answers.
She shared one of the biggest truths I’ve ever heard:
“Cherish every single day that you have with your loved ones because you never know when they will become just a memory.”
That one hit me hard because it’s true.
The Journey: From Self-Doubt to Self-GraceWhat made her decide to start coaching with me?
Her answer was simple and honest:
“Because you're a great friend and I'm comfortable with you. I know you won’t be mean or make me feel bad about falling off the wagon.”
This is what real coaching is about—it’s not just meal plans and reps. It’s a relationship. It’s support. It’s being able to show up, even when you feel like you’ve fallen behind, and know you’re still met with encouragement and kindness.
She worried at first if she’d keep going. Whether she could stay on track. But now?
She’s eating better. Making more conscious choices. Using smaller plates to manage her portions. And best of all?
She’s giving herself grace.
And when she told me she was proud of all the physical work she did while volunteering at the animal rescue? I was proud, too. Because her strength isn’t just showing up in the gym. It’s showing up in her life.
What Strength MeansTo her now, strength isn’t just about being able to lift more. It’s about emotional and mental resilience.
It’s about being grounded—even if the strategy is as simple as “take a nap, lol.”
(It works. No arguments here.)
And when I asked who inspires her right now, she said:
“YOU!! You’ve always been an inspiration to me. You always have so much going on but somehow keep it together—at least on the surface.”
(Okay, if you’re reading this, you got me a little choked up. Thank you. That means more than you know.)
Words to Live ByWhen asked what advice she’d give someone thinking about investing in their health or wellness later in life, she nailed it:
“Do it! You only get one life, and you should be healthy so you can be here as long as you can for your loved ones.”
It’s not about perfection. It’s about presence. Being here. Being well. And showing up as your best—one choice, one nap, one smaller plate at a time.
To my client:
Thank you for trusting me. For your heart, your honesty, and your humor. You remind me (and everyone around you) that strength doesn’t have to be loud. Sometimes, it’s quietly doing the work—even when no one’s watching.
Want to start your journey? Let’s talk. I’ll be here—cheering you on with plenty of grace and zero judgment.

🍑Focus: Glute activation, posture support, and strength
Time: 15–20 minutes
Equipment: Mat, Mini resistance band (optional.)

🔥 WARM-UP (5 MINUTES – GLUTE & CORE ACTIVATION)
1. Pelvic Tilts on Floor (10–12 reps)
Lying on your back, knees bent, feet flat. Gently tilt the pelvis to flatten your low back to the floor. Exhale as you tuck, inhale to release. Wakes up your core-glute connection.
2. Glute Bridges (2 x 10)
Press through your heels and lift your hips. Hold for 2–3 seconds at the top. Squeeze glutes. Lower with control.
➡️ Add band above knees for more activation.
3. Quadruped Fire Hydrants (10 each side)
On hands and knees, lift one knee to the side, keeping the core stable.
➡️ Think "lift from the glute, not momentum.”

💪 MAIN SET (10–12 MINUTES)
1. Banded Side Steps (2 x 10 each direction)
Stay low in a half squat, step side to side.
➡️ Keep tension in the band, spine long, core engaged.
2. Glute Kickbacks (12 each leg)
In all fours or standing with hands on a wall. Extend leg straight back, squeeze the glute at the top, no arching.
➡️ Think long, not high.
3. Wall Sit with Heel Lifts (2 x 30 seconds)
Slide into a wall sit, feet hip-width. Lift one heel at a time while staying stable.
➡️ Light up your glutes and calves while challenging balance + control.

🌿 COOL DOWN (3–5 MINUTES)
1. Supine Figure 4 Stretch (Hold 30–45 sec/leg)
2. Seated Forward Fold with Wide Legs
3. Breathe & Reset: 4-Count Box Breathing (1 min)

💡 COACHING TIP:“Don’t just ‘do’ the movement--feel the muscle. Intentional glute work reduces back pain, improves your seat, and rewires your entire riding posture.”

​Questions on how to do any of these?  DM Me!  That's what I'm here for!

Taking care of your health doesn’t have to be something you do alone or overwhelming.  While Men’s National Health Month is a great time to start, the journey to better health is ongoing. The good news? There are countless resources designed to support men at every stage of life—from safe spaces for talking about mental well-being to tools for tracking physical health.

If you're ready to take action but aren’t sure where to begin, I’ve got you covered. Here’s a curated list of accessible, effective, and trusted men’s health resources to help guide your next step.

1. Primary Care & Preventive Health
Find a Doctor You Trust
A strong relationship with a primary care provider can make all the difference. Use directories from your insurance provider or tools like Healthgrades or Zocdoc to find a doctor who fits your needs.

Men’s Health Network
Website: menshealthnetwork.org
A national nonprofit that advocates for men’s health awareness and screenings and provides health education.

2. Mental Health Support
Man Therapy
Website: mantherapy.org
A creative and approachable mental health resource offering access to professional help, self-assessment tools, self-assessments—all with a dose of humor.

Heads Up Guys
Website: headsupguys.org
A leading resource for men dealing with depression, offering practical advice, self-check tools, and support networks specifically for men.

BetterHelp or Talkspace
Online therapy platforms that offer confidential, convenient mental health support tailored to your schedule.

3. Fitness & Physical Activity
The Movember Foundation – Move for Mental Health
Website: us.movember.com
Movember isn’t just about mustaches. Their global campaign also encourages men to get active for their mental and physical health.

Free Fitness Apps

• Nike Training Club (free workouts for all fitness levels)
• FitOn (great for quick workouts at home)
• MyFitnessPal (nutrition and activity tracking)

4. Nutrition & Lifestyle
Precision Nutrition – Men’s Health Articles
Website: precisionnutrition.com
Evidence-based articles and habit-focused tips to support men in making better lifestyle and nutrition choices.

ChooseMyPlate.gov
Website: www.myplate.gov
Free tips and tools to build balanced meals, plan grocery shopping, and understand portions.

5. Support Groups & Communities
Men’s Sheds
Website: usmenssheds.org
A community-based movement that provides a friendly, safe environment where men can gather, talk openly, and work on projects.

Movember Conversations
Website: conversations.movember.com
A simple, interactive tool to help you navigate tough conversations with brothers, coworkers, or friends about their mental health.

6. Health Tracking Tools
Apple Health / Google Fit / Garmin Connect
These free apps let you track heart rate, sleep, steps, workouts, and more. Use them to monitor trends and stay motivated.

Health Screening Reminders
Create calendar alerts or download a free preventive care checklist from healthfinder.gov to keep up with age-appropriate screenings and vaccinations.

The biggest myth in men’s health? That you have to do it all alone. Whether it’s finding the right doctor, reaching out to a therapist, or downloading an app to stay on track, support is out there—and taking advantage of it is a powerful act of strength.

This Men’s Health Month, challenge yourself to pick one resource from this list and try it.

Forward this blog to a brother, father, friend, or partner, and keep the conversation going.

Your health is worth the effort.

Need some guidance?  DM Me.  That's what I'm here for.