Hey friend,

Can you believe we’re already rolling into September? The days still feel like summer, but you can already sense that fall is waiting in the wings. Before we get pulled into pumpkin-spice-everything season, I want to drop a few reminders to keep you grounded, strong, and actually enjoying the moment you’re in.

Movement: Focused Lifts, Better Gains

When you show up to the gym (or wherever you workout), you need to SHOW UP!  Lifting weights isn’t about mindlessly moving metal, it’s a skill. If you’re just yanking the weight up and down, you’re missing out on strength gains and putting yourself at risk. The real magic happens when you slow down and actually pay attention to what your body is doing.

Here’s what to check in on the next time you train:

• Your feet: Are you balanced evenly, or leaning too much into your heels or toes? Notice if you’re rolling to the inside or outside of your foot—those tiny shifts change how your body moves up the chain.
• Your knees: Are they tracking in line with your toes, or sneaking inward as the weight gets heavier? That little wobble can tell you where your strength and stability need work.
• Your shoulders and hips: Shoulders shrugging up toward your ears? One hip hiking higher than the other? These are your body’s “shortcuts” to make the lift easier—but they also mean you’re compensating instead of building strength where you want it.
• Your tempo: Are you controlling the weight, or is momentum doing the heavy lifting? Slowing down not only makes your muscles work harder, it builds better form.

Think of it this way: every rep is feedback. When you listen, you’ll lift smarter, get stronger, and stay safer. Quality reps always win over rushed ones. Strength is more than what you lift, it’s how well you move while lifting it.

Nourishment: Juicing Facts You Should Know

Juice has a reputation for being the quick ticket to “health in a glass.” While it can have a place in your routine, it is not always the slam dunk it looks like on Instagram. Let’s break it down.

What’s really in that glass?

Many juices are fruit heavy. Apples, pineapples, and mangos taste great, but that means you are mostly getting sugar and calories without the fiber that keeps you full.

Vegetable based juices are a better bet. Options like cucumber, celery, spinach, or kale blends can help boost veggie intake, although they still do not deliver the same fiber you would get from eating them whole.

Fiber is the piece that gets lost in juicing. It is what slows digestion, helps balance blood sugar, and keeps you satisfied. Without it, juice behaves more like soda in your body than you would expect.

How to make juice work for you

• Keep serving sizes small. A four to six ounce glass is plenty.
• Pair juice with a snack or meal that has protein and healthy fats to balance out the sugar rush.
• If you make juice at home, load up on veggies and add fruit just for flavor.
• Do not treat juice as a meal replacement. Use it as a sidekick, not the main event.

Bottom line: Juice is not bad, but it is not the magic bullet it is often marketed to be. If your goal is to eat more fruits and vegetables, whole foods will always win. If you love juice, enjoy it mindfully and make it work for your goals.

Mindset: Stay Present

As September moves forward, it is easy to start looking ahead to fall. Cooler weather, cozy sweaters, sports, and the start of the holiday season can all be exciting. But when we spend too much time focusing on what is coming next, we forget to notice the season we are still in.

Summer has its own moments worth enjoying. The longer evenings, warm patio dinners, late season farmers markets, and those last weekend barbecues are all opportunities to slow down and stay connected to the present. When we rush through these weeks, we miss the chance to appreciate them.

Staying present works just like strength training. The more often you practice it, the stronger it becomes. Choosing to focus on where you are now helps you feel more grounded, less stressed, and more satisfied in daily life.

Ask yourself what you can savor about this season before it slips away. The more you practice presence, the easier it becomes to carry that skill into every season ahead.

Let’s Work Together This Fall

If you’re ready to roll into the new season feeling stronger, more energized, and more consistent, I’ve got space for you:

• Online Coaching: A few openings left for personalized programs that fit your life and your goals.
• One-to-One Training: Private sessions in Catonsville or wherever you are via Zoom.  Focused coaching and accountability. 
• Small Group Training: Tuesdays at 6 PM or Saturdays at 8 AM in Catonsville, perfect if you want accountability and a little community energy.

If one of these sounds like what you’ve been needing, hit reply and let’s talk about the best fit for you.

Here’s to enjoying September, one strong, intentional rep (and one late-summer sunset) at a time.