Nobody ever believes me that this is 'enough' until they try it. When you give your full focus, full effort, eliminate distractions and work really hard you can get a LOT done in a short amount of time.

If you’re used to body part splits, five-day workout routines, or bootcamp-style group classes, this approach might feel too simple at first. But trust me—this is a paradigm shift worth making.

If you’re used to training more often, the hardest part won’t be the workouts—it’ll be trusting the process. You might feel like you should be doing more, but you won’t need to. I've been training myself and all of my clients this way for over 10 years.This is the best way for average people to build strength, get lean and be able to maintain it forever.

So yes. All the benefits we can achieve from exercise in each session can be done in just 30 minutes. You'll understand after your first session- promise.

Yes—if you’re training the right way. I don’t believe in dragging you through long, punishing workouts. We train with high effort, full-body movements, and then let your body do what it’s designed to do: recover, adapt, and get stronger.

More isn’t better. Better is better. When you train with intention and intensity, your body needs those rest days to grow and respond. So yep....1–2 sessions a week is enough. That’s the beauty of training smart.

I get it—life happens. I’ll do my best to reschedule you that week. If we can’t, I’ll send a workout you can do on your own time so you stay consistent.

Yes—I’ve got you. I offer coaching programs that focus on fat loss, habit change, and the accountability you need to finally see results.

All personal training clients get a free Nutrition Basics Guide designed to clean up your eating without overthinking it. It’s short, simple, and supports your strength goals.

But let’s be real...most clients still end up asking for more. That’s why I created the Nutrition Mastery Course: A 30-day, simple program that helps you maximize your training results with common sense diet guidelines.

And, if you need deeper coaching beyond a handout- we'll see if you're a right fit for my 90 day women's Unchained Transformation Program.

Training is just one piece of the puzzle. If you want real, lasting results nutrition and recovery matter just as much.

Eat real food. Prioritize protein. Drink your water. Get at least 7 hours of sleep. Your body doesn’t just change in the gym, it changes while you’re resting and fueling it well. When you're constantly exhausted, your body stays inflamed and stuck in survival mode. Recovery isn’t a luxury it’s part of the process.

All of my training clients get simple nutrition guidelines to help support fat loss, strength, and energy—so you’re not just working hard… you’re actually getting results.

Most clients start to feel a difference within 2–3 weeks. More energy, better mood, and a sense that something is finally working.

By week 6, you’ll likely feel stronger, more capable, and notice fewer aches and less fatigue.

Around the 12-week mark is when many people start to see physical changes and hit measurable strength milestones.

If by “results” you mean a full body transformation...that’s absolutely possible, but it often takes longer and usually requires nutrition changes too. I’ve got coaching options for that which we can discuss!

Wear anything you choose as long as your muscles and joints can enjoy an unrestricted and full range of motion.

Shoes are required. If you forget shoes- you're welcome to train in your socks (hey sometimes it happens!).

The best shoes for training have a firm bottom for stability and are NOT a running shoe. Think Vans, Converse or specific cross training shoes like Nike Metcon, Reebok Crossfit. If you're unsure go to a shoe store like Gazelle Sports and tell them you need a good shoe for strength training.

This depends. Some people find they have better workouts without eating anything. Others need a little something so in that case eat an apple, orange or a small serving of protein.

Yes. Pregnancy is badass, and strong women have strong pregnancies.

Every pregnancy is different, so first check with your doctor. But once you’re cleared to train, we’ll adjust as needed to support your body through each trimester.

Strength training can actually make pregnancy more comfortable, prepare you for childbirth, and help with smoother postpartum recovery.

Yes, and in many cases, it should be the only way older adults engage in high-intensity exercise.

That is because my super slow lifting speeds, watchful eyes, and specialized equipment won’t exacerbate any pre-existing injuries.

Also, the older we get, the faster we lose muscle, which leads to falls, injuries, digestive disruptions, joint problems, and loss of bone density. The key to preventing all these issues is engaging in a safe, yet intense strength-training program.

We do cardio. Just not in the way you might expect. Your heart rate will absolutely spike during our workouts. Think sled pushes, ball slams, high-effort sets… you’ll be breathless, sweaty, and surprised by how much cardio you’re getting just from strength work.

But for a well-rounded routine, I still recommend adding steady-state cardio like walking, biking, or hiking on your non-lifting days. This helps build endurance, supports recovery, and is great for your heart, metabolism, and mood.

So yes—strength training is cardio. And yes. Cardio still has its place. Together, they make a powerful combo.

Yes. Strength training is one of the best ways to do it. When you lift with intention and intensity, your muscles pull on your bones and that stimulates your bones to get stronger too.

Over time, that stress signals your body to build more bone tissue, making your skeleton more dense, more resilient, and less prone to fractures. We also use specialized equipment in our sessions that safely increases load on your bones—giving you a double-whammy of muscle and bone-building benefits.

It’s one of the most powerful things you can do to protect yourself as you age..and you don’t have to wait until you’re “older” to start.

Short answer: No. Longer answer: Nooooooo. It’s just not how it works.

Building big, bulky muscle takes years of intense training, eating in a surplus, and often performance-enhancing drugs. Most women simply don’t have the hormonal profile for it. What you will get from strength training? Stronger, firmer, more defined muscles and a body that looks and feels athletic.

If you ever feel “bulky,” it’s usually a mix of new muscle and body fat that hasn’t shifted yet. That’s where smart nutrition and diet comes in.

I value efficiency, so it just makes sense. Working alongside a partner or two gives a great work-rest ratio. While you are resting, you get to see someone else get coached in real time, and apply that knowledge to your own sets. Plus, people tend to work harder when someone else is working hard too. It's a nice energetic exchange of badassery.

Your partners workout does not effect yours- your workout is your workout. 2-3 people is the perfect amount for me to give the 1:1 attention needed while efficiently training a couple people at once.

No, you don't have to choose your partner(s)- or even know who they are. I'm mindful of not pairing people who don't vibe or are at very different skill levels.

Injuries don’t mean you have to stop training. They just mean we need to train smarter. If something hurts, we don’t push through it. We work around it. I’ll always encourage you to check in with a physical therapist or doctor first to assess what’s going on. Once cleared, we’ll adapt your workouts to meet you where you're at.

Strength training can be incredibly therapeutic when done right. It improves blood flow, boosts mood, and helps maintain strength even while you're healing. In fact, staying active can speed up recovery and prevent other areas from de-conditioning while you're focused on rehab.

Train hard. Recover Harder.

Your main priority should be completing your strength workouts each week. Between workouts I encourage positive habits, fun activity, and recovery. This is your chance to add in other things that you enjoy.

The only rule here is that the activities you do on ‘off’ days shouldn’t be so hard that it leaves you sore and negatively impacts your scheduled strength workouts. One of the worst things you could do to derail progress would be to sneak in additional training. Don't be that person.

Potential "off day" options include: 

– Formal ‘gym’ cardio

– Walking

– Biking/Spin

– Hiking

– Sports

– Mobility Circuits

– Stretching

– Yoga

– Pilates

– Swimming/Pool Work 

I think it’s a good idea to give yourself at least one day completely off each week (sometimes two) but that gives you 2-3 days to get some additional exercise on top of the weight workouts. 

I train clients out of a semi-private studio located at:
6809 Cascade Road

Suite A

Grand Rapids, MI 49546

If you’re a bodybuilder trying to get huge or a powerlifter trying to bench press a bus, I can and will get you started but at some point will send you off to someone who can drive it home at the competition level. Most people I train want to attain a lean, muscular, athletic physique. They want to look like they workout and be athletic enough to perform the way they look. They're also pretty busy with their career, family and social lives so value efficiency and aren't interested in spending hours in the gym and chopping it up after in the locker room.

If you still likes to play sports and be active then this will obviously resonate with you. The way I train most men and women utilizes full-body workouts centered around compound exercises that take the body through all the key movement patterns while giving your full effort.

Building muscle isn't solely about lifting heavy weights; it's about challenging your muscles effectively.

Research from McMaster University has shown that lifting lighter weights for higher repetitions can be just as effective for muscle growth as lifting heavier weights for fewer reps - provided you work to the point of muscle fatigue.

In the study, participants performed either: Heavy weights: 8–12 reps per set Light weights: 20–25 reps per set. Both groups trained to the point of muscle failure, and both experienced similar gains in muscle size and strength.

The key takeaway: It's not about the weight's heaviness; it's about pushing your muscles to the point where they can't perform another rep with proper form.

I know from experience that's far beyond what you 'think' is your last rep. So, whether you're lifting heavy or light, focus on challenging your muscles adequately. Consistent effort and reaching muscle fatigue are what stimulate growth

This is one of the most common questions I get—and the answer might surprise you: You don’t need endless ab work to build a strong core. If you’re lifting with proper form and bracing, your abs are already working hard during nearly every exercise.

That said, if you like doing abs, we’ll throw in a set here or there. Just know that more crunches won’t make your abs stronger or more visible.

Want to strengthen your core?

✔️ One focused set to failure is plenty—your abs are a muscle like any other.

✔️ Train your abs and low back for balanced, functional strength.

✔️ Don’t overdo it—your core needs recovery too.

Want to see your abs?

✔️ You can’t spot-reduce fat—your body loses fat in its own order.

✔️ Visible abs come from lowering overall body fat—not doing more crunches.

✔️ That means focusing on nutrition, consistency, and smart training.

One caveat: Some women, especially postpartum, may benefit from targeted core and pelvic floor rehab. In those cases, we’ll incorporate the specific movements you need to feel strong, supported, and stable from the inside out.

This might not be what you want to hear but it’s the truth: Exercise alone won’t do it. Training is incredibly important for building strength, preserving muscle, and improving how your body looks and feels… But when it comes to actual fat loss, nutrition is the driving force.

What the science says:

✔️ Strength training is the best type of exercise for changing your body composition. It’s been shown to reduce belly fat and help you maintain a leaner waistline over time. Better than cardio alone.

✔️ Lifting also increases your resting metabolism, meaning you burn more calories even when you're not working out.

But the bottom line?

✔️Fat loss comes from consistently eating in a calorie deficit—not how many workouts you do. A better goal than just “losing weight” Instead of obsessing over the scale, shift your focus to body composition which is the ratio of muscle to fat.

✔️ Lifting helps you keep muscle while you lose fat so you don’t just become a smaller, weaker version of yourself.
✔️ A calorie deficit leads to fat loss but strength training ensures what you lose is fat, not muscle.

So yes. Strength training is essential. But if you want to lose fat and keep it off, the real magic happens when your nutrition and training work together.

A lot of people think soreness = a good workout, but that’s not actually the case. Muscle soreness has nothing to do with how effective your workout was.

When you start a new workout or do exercises your body isn’t used to, you’ll likely feel sore afterward. This is called Delayed Onset Muscle Soreness (DOMS)—it’s just your body adjusting to the new stimulus.

But here’s the thing: Once your body adapts, soreness decreases. That doesn’t mean your workouts aren’t working. It just means your muscles are recovering more efficiently.

So don’t chase soreness. Chase progress. If you’re getting stronger, lifting heavier, and pushing close to failure, you’re on the right track. Whether you feel sore or not.

That depends on HOW you train. If you're doing conventional splits (leg day, back day), you can train daily. If you train with my method- you'll need recovery days because the key to building muscle isn’t just the workouts. It’s the recovery. That’s where the real progress happens. When you strength train, you’re breaking down muscle fibers. If you don’t give them enough time to rebuild, you’re just tearing them down again without allowing growth.

For the best results, train 2–3 times per week, with at least 48–72 hours between sessions.

Bottom line: More is not better. Better is better. Prioritize recovery, and you’ll see real progress.