Live Happy. Live Healthy. Evolve.

This motto encompasses what we do within our coaching philosophy. We teach you how to rebuild your mindset, appreciating where you are while striving to be better. Without this mindset, we can’t live happy, and our goals will remain out of reach. We show you how to adapt your lifestyle to allow for the physical changes you want to make. Without a plan that you can sustain for the long-term, you will not live healthy. 30 day challenges are not the answer. They are short-term “band-aids” that will cause you to regress the moment it’s over, continuing your loop of frustration year after year.

You need an approach you can see yourself ENJOYING for the rest of your life. Your specific plan will ebb and flow with each phase of life you’re in, but the principles remain the same. When you have put these components together, you will have truly evolved. You’ve found a sustainable approach that will change your life forever. No more rollercoaster of ups and downs, just steady, maintainable progress.

Our solution: The 5 pillars to the SDE Method

Mindset

What is it?
  • Your mindset is alarge component of your mental health. It’s your perspective, your view on life, your attitude towards the things you do every day. It determines your level of success throughout each phase of your life. This is where you connect to all of your goals through your deeper “why”- which is the underlying reason for all of your goals.
Why is it important?
  • Without the right mindset, you will never achieve your goals. You will not maintain consistency. It’s easy when you have motivation, but your mindset is where determination and perseverance live. Without the proper mindset, the train stops moving.
How do we implement it?
  • Through awareness.We have to evaluate where you’re at currently, and that’s where we start. This will allow us to identify the needs of your entire program. We will learn about you through your check-in reflections and answers, as well as our additional conversations together. From there, we will highlight areas of opportunity, and work through those together to create a mindset that thrives in all environments. Start with tracking foods and macros, that is not a deal breaker. We will work with you to understand portion sizes and food quality, initially.

Movement

What is it?
  • This category is the way we move our bodies OUTSIDE of the gym. All extra activities fall into this category. Walks, yoga, rock climbing, hiking, sports.. Any activities you ENJOY! These should be a regular staple in your life.
Why is it important?
  • When we move often, we feel good. Our bodies were made to move. In this sedentary lifestyle that most of us live in in the modern world, our health is declining rapidly. We are more overweight, we have worse digestion, our immunity and overall health is suffering because of it. Our one hour in the gym should not be our only movement of the day. If that is the only time you are truly up from your couch or desk, you are considered to have a sedentary lifestyle, which is one of the worst indicators for your overall health.
How do we implement it?
  • We understand that not everybody has the same availability or interests. Through discussions with clients about time constraints and what they enjoy, we come up with attainable options to fit your life. Remember, if you’re moving, your body is happy!

Habits

What is it?
  • Habits keep you consistent during struggles and challenging phases of life. Which is why they need to become daily non-negotiables, automatic. These are minimal tasks, daily check-boxes that build positive momentum throughout your day as you mark them as done.
Why is it important?
  • Through the chaos of life, these keep things balanced, and from getting too far off track. At the absolute minimum, these are the things you can control. Brushing your teeth, having the morning glass of water, consuming a plant at every meal, taking a short walk. When training and nutrition hit the fan, completing our habits will keep us feeling steady.
How do we implement it?
  • Mindset is awareness, whereas habits are action.We start with 3 basic habits that we can all benefit from. We understand that not everyone has the same lifestyle and goals. However, you are the driver, so through our conversationsyou shape a specific plan to implement habits with that are going to move you toward your specific goals.

Training

What is it?
  • Training is the process of maintaining our physical and mental health through activity primarily based on the principle of progressive overload. This can be any activity that you enjoy and perform consistently to improve strength, endurance, stability, mobility, and general well-being over time.
Why is it important?
  • It allows us to live a long and productive life. What we do here should directly support our activities of daily living, as well as maximizing the enjoyment of time spent with our loved ones, like running around with our kids!
How do we implement it?
  • Each coach provides an individual training program based on each client’s individual needs, wants, goals and lifestyle. We take into account your history, equipment, time and days available to train, as well as any potential limitations you may have.

Nutrition

What is it?
  • Our philosophy on nutrition is about teaching you to fuel your body with foods that allow you to feel your best and support the specific goals that you may have in changing your physique. This means balancing those goals while providing flexibility to enjoy yourself in moderation.
Why is it important?
  • This area can make or break the entire process. What you eat affects your mood, energy levels, recovery levels, body composition, digestion, hormones, immunity, and sleep, among other things. Without a quality diet, the cards are stacked against you in every other area. Not to take away from any other pillars, but this is arguably the most critical component. If you do not have a high-quality diet, you will find the rest of the pillars are much more difficult to attain.
How do we implement it?
  • We believe in using flexible dieting methods to educate our clients on proper nutrition for THEIR personal situation. We don’t believe in restrictive diets, unless medically required. Through the data we collect via check-ins, and our open conversations with clients, we come up with a plan TOGETHER that incorporates more whole foods while allowing you to still enjoy those special treats with the family. If you are not ready to start with tracking foods and macros, that is not a deal breaker. We will work with you to understand portion sizes and food quality, initially.

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