The other night in dance class, my instructor called me out to perform choreography in front of everyone. And let me tell you—I messed up.

The other night, the lunar eclipse lit up the sky—a fiery orange reminder to let go of what no longer serves me…
Self-talk, old patterns, doubts—these are the strings we get to cut. And when we do, we create space for better things to take root.

Deliberate practice means leaning into discomfort—whether it’s a new dance move or adding small, intentional workouts into your day—because growth happens when we act with purpose.

Self-love is one of the most important parts of Holistic Self-Defense. Even though I’ve made huge progress over the past several years, I realized there’s always more work to do. The challenges that come up in life aren’t setbacks—they’re lessons that show me where I still need healing. For me, self-love isn’t a finish line, it’s a daily practice that protects my peace, strengthens my confidence, and helps me live with resilience.

This past week, I had to practice this lesson a lot. I was dealing with a personal situation, and my brain decided to run wild—building scenarios, assigning meanings, and making me feel all kinds of emotions based on assumptions. In reality, none of it was certain. But my body was reacting as if every thought was fact. But here’s what I did about it.

if you’re in a season where your body is calling for rest—honor it.
Trust that strength isn’t only built in the gym or the studio. It’s built in the quiet moments of self-compassion, when you choose to heal rather than hustle.

At 52, I transformed my body by gaining muscle, losing fat, increasing carbs, and starting hormone therapy—proving that thriving after 40 is possible with the right support.

True freedom goes way beyond fireworks—it’s about honoring your health, strength, and preparedness every day through a lifestyle of holistic self-defense.

Discover the real secret to staying consistent with your health goals—not more motivation, but mastering the skill of managing urges when they hit.

There’s something powerful about reaching that six-week mark in your fitness journey. It’s like a switch flips—your body starts to respond, your mind begins to sharpen, and the work you’ve been putting in finally shows up in ways that are impossible to ignore.

I recently had that kind of day. One thing after another kept going wrong, and by the end of it, I was mentally and emotionally drained. A friend, with the best intentions, handed me a cookie and said, “Just eat this. It’ll make you feel better.”

I paused. And in that pause, I found an opportunity to practice something I teach often: holistic self-defense.

Situational awareness is a crucial part of self-defense, helping you detect and avoid danger before it happens by staying alert, trusting your instincts, and making small adjustments to stay in control.

Small, consistent changes—like walking instead of scrolling or drinking more water—lead to lasting health and fitness improvements, proving that transformation doesn’t require an extreme overhaul.

Whether you're looking to build strength, learn self-defense techniques, improve mobility, or finally put that heavy bag in your garage to use, I’ve got you covered. My virtual training isn’t just about sweating through a screen—it’s about my customized coaching.

Small daily movements have a massive impact on your long-term health, especially after 40, when muscle loss and metabolic changes accelerate. By incorporating NEAT (Non-Exercise Activity Thermogenesis) and strength training into your routine, you can boost your metabolism, improve balance, and set yourself up for a future of vitality and strength.

Studies show that regular exercise improves cognitive function by boosting blood flow to the brain, leading to sharper memory, better focus, and enhanced problem-solving skills. According to the Harvard Business Review, employees who exercise regularly are 21% more productive than those who don’t. Need some guidance? I’ve got you.