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Welcome Baddies

My name is Mia

Certified Personal Trainer, Habit Coach, Nutritionist, and Foodie

I'm here for the Difficult Women. The Crazy ones who don't listen, who don't take no for an answer. The Women who want more from their lives, and who've always been called "too much," "bossy," or "aggressive." I'm here for the Take No Shit Girls, the Hit Back Harder Queens.

I don't believe in a world where we sit down and shut up. I believe in the one where we kick ass and take names, where we have control over ourselves and our lives. Where we hold our boundaries, Stand up for ourselves and each other, and never back down.

Fitness isn't just physical. It's mental, it's emotional, it's powerful, and it Changes Lives.

Are you ready to break the mold you were forced to fit into?

About Me

Book an Appointment

Need a Consultation? I offer free 30 minute Client Meets for anyone who is intrigued or interested in my coaching services! We can chat about your goals, struggles, perceptions, fitness challenges, food relationship, and any habits or routines (or lack thereof!) and see if training with me is right for you!

My Training Ring

My Training Ring is my blog, and it serves as a daily record of my training, my mindset, meals, routines, and practices that help to propel me forward on my own journey. Even as a Personal Trainer, my own journey is far from over.
I also tend to update on Programs and Courses I'm building there too.
My hopes in sharing this very up close and personal account of my processes, is that it will help empower my readers, provide comfort and maybe even a few laughs along the way as I figure out what kind of badass I want to be.

Most Recent Posts

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My family all chose fitness gear for me this year! My youngest, who has been my biggest cheerleader over the last 2 years, picked this out for me.

Obviously, I can't let her down, I have to become an absolute monster and run these on the regular.

Not pictured: an Olympic Bar, a weighted Ball, and a set of 25lb plates.

Looks like 2025 is full of bigger, heavier lifts and a lot of core work.

#musclemommy #fitnessgirlies #personaltrainer #masterofherself #healthythroughtheholidays #wintersolstice #coach #womensfitness #strongwomen

Days 7& 8 are out!
12 Days of Fitmas!

Make sure you spoil yourself and snuggle up sometime between now and the Holidays!

#personaltrainer #masterofherself #spoilyourself #snuggleup #12daysoffitmas #healthythroughtheholidays #coachingwomen #healthybody #healthyhabits

When I'm your Fitness Fairy Godmother I make aure you have the tools you need to be successful. If that means getting you a HARD COPY of a customized recipe book written by yours truly...

Babe, that's what you get.

#masterofherself #personaltrainer #wellfed #cookbook #coachtips #coachingwomen #fitnessgirlies #macros #nutritioncoach

Days 5 & 6 of my 12 Days of Fitmas Tips!

🎁 Make time for yourself amidst the Holiday Madness, I know we focus big time on those around us and making sure they feel loved and appreciated for the Holidays. But if you neglect yourself while you're at, you may find yourself facing burnout and getting the Grumps. Find 10 minutes, an hour, or a day to spend on just you.

🎁 Staying Present can be extra hard this time of year because of all the plans, parties, arrangements, schedules, and gifts, not to mention the end of the year hullabaloo reminding you that you should be finishing up last year goals and making new ones too! Keep your head clear and primed for everything on your todo list by staying grounded in the lresent moment. Go outside and feel the cold on your face. Take a walk or go sledding and spend some time in nature to keep yourself present and calm amidst the Craze.

#masterofherself #personaltrainer #staypresent #fitnesscoach #fitnessgirlies #healthythroughtheholidays #gymgirlies #holidaycraze #12daysoffitmas

Just pulled them like they were 5lbs today, and I had to stop and acknowledge the hormones helping me be an absolute monster 💪

The super set:
Bent over lat rows 35lbs/10reps, both sides
Round 2: 12 reps, both sides
Round 3: 15 reps both sides

And that was just the start 💅
#fitmom #gymgirlie #cyclesyncing #fitnesgirls #personaltrainer #masterofherself #follicularphase #hormonehealth

Day 4 of 12 days of Fitmas!

Meal Prep can be absolutely magical ✨️ if you let it work for you!

Whether it's keeping healthier sweet treats around or just snacks geared towards your Macros, or making healthy-&-festive Holiday Sides to bring with you to the Holiday Party or Dinner - Meal Prepping can help you check multiple boxes to help with the Holidays:

✨️ The Holidays can be super loaded with impulsive sweet treats, so prepping out nutrient dense meals and Macro friendly snacks encourage and enable us to be satisfied and less likely to binge on the sweets as heavily.

✨️ When we're stressed, we reach for dopamine. Especially if you're neurodivergent, you'll probably be thinking of raiding the Christmas Cookie tray. (And truly, have at least one!) But when that innocent cookie becomes a binge, and now you feel like ass, you're emotionally distraught, and all those insecurities are screaming at you...Good thing that nightmare didn't become reality, because you made your own sweet treats that are satisfying your dopamine and Macro needs.

✨️ It's all about power exchange baby. Having your own sides to bring to dinner or snacks on hand at work or at home, gives you all the power over what you're eating. Now, you're not eating unconsciously, you have an awareness that puts you in control, and maybe let's you relax a bit because you're not stressing about all the mystery ingredients or nutrition info for everything that's on your plate.

There are so many more reasons to meal prep through the Holidays, for mental health, gut health, and fitness journeys!

#mealprep #personaltrainer #masterofherself #12daysoffitmas #fitness #fittips #healthythroughtheholidays #wellnessjourney #empoweredwomen

Truth be told...

The lift that pulls you up outta whatever dark hole you find yourself in.

The lift that forces you to change.

The lift that breeds growth and new habits.

The Lift that makes you feel powerful.

That's the one that makes me proud. It's the one that should make you proud, too.

#masterofherself #personaltrainer #coaching #fitnesscoach #fitmom #healthyhabits #thelift #womenwholift #womenempoweringwomen #womensupportingwomen #coachingwomen

I think I'm gonna be churning out some new versions of these to slip out into the wild and see how they help.

Affirmations have such a weird vibe sometimes. Because you wanna be like "how can I take myself seriously saying this stuff to myself?"

Answer: the same way you talk shit to yourself on the regular. You exaggerate. You lay it n heavy. And most of the time the people around you would not agree with your self talk.

So BE DELULU with your self-talk and be absolutely ridiculous in your positivity. It works. Trust.

#positivity #empoweringwomen #personaltrainer #masterofherself #coaching

We're on day 3 of my 12 Days of Fitmas Focus!

Over the next 9 days I'll be sharing tips and tricks to stay focused on your wellness or fitness journey as we navigate the Holiday Craze!

How are you doing sticking to your goals? How's your stress levels doing right now? 👀

#masterofherself #personaltrainer #wellfed #habitcoach #healthythroughtheholidays

I know, I know, I rolled out the EASIEST ONE today.
Or so you'd think.
Did you know that once that heater kicks on and the winter months are upon us, a whopping 88% of people admit to NEVER reaching for water throughout the day simply because it's cold outside. They opt instead for sweet warm drinks because Tis the Season for Dehydration.

Don't be part of the dry crusty crowd! Warm lemon water🍋🫖 is a great way to keep Hydrated through the winter months if you absolutely cannot drink a regular bottle or glass of water due to the colder Temps.

Staying Hydrated not only makes your recovery time from workouts way less of a struggle, but it keeps your digestion functioning properly which is extra important during Holiday Feast Season. Not to mention keeping dry skin and scalp at a minimum and helping yo regulate your cortisol production because it's one less stress your body has to deal with.

#stayhydratedmyfriends
#masterofherself #12daysoffitmas #functionalfitness #personaltrainer #healthythroughtheholidays #coaching

12 Days of Fitmas!
Yes, I am that cheesy. But instead of giving you workouts, I'm giving you 12 days of tips to survive the Holiday Craze. 🎄🤪

It's fucking cold outside. 🥶 You're busy af, joints are achy, your budget is tight, your gift list is still way too long, and you don't have a freaking clue how you're going to get your workout in.

ProTip No 1 ✨️
Focus on Mobility instead of that 45 min hard and heavy workout. Spend 10-15 minutes on working your ROM for your shoulders, spine, hips, ankles, neck and wrists- and feel a million times better in your body and your mind.

#12daysoffitmas #Mobility #personaltrainer #masterofherself #fittips #fitspo #healthythroughtheholidays #holidaycraze

No but really, why tf you listening to someone like that?
Anxiety is a liar. The worst kind of liar too, because she's there spitting poison in the back a your head while you're just trying to live your best life.

Smother that hoebag with a pillow and keep on pushing, you'll hit your goals faster and harder without Anxiety in there to fuck you up.

#anxiety #masterofherself #personaltrainer #coaching #habitcoach #fitnessgirlies #outofyourhead

When you've got goals you're trying to smash, or you're on a warpath to success, it gets real damn easy to neglect yourself and ignore your needs.

Needs like Rest. 🛌
Needs like Kindness to yourself.🫶
Needs like respecting your own boundaries. 🫡

I'm not telling you to completely give up on your plans because you're a little tired. I'm telling you to pay attention to the cues your body mind and soul are giving you before you hit burn out. 🔥

This time of year it's so fucking easy to be in push mode, to just go go go because we still need gifts for people, so we need more money, which means we need to work harder and for longer, which usually ends up meaning we skip a meal or two, or a few workouts here and there fall by the wayside.

And before we know it, it's February, we haven't worked out or eaten properly since before the new year, and all our goals took a backseat for a little too long. 🫠

So consider this your reminder for today: pay attention to your needs! Make the time to rest, to breathe, to be kind to yourself.

#masterofherself #personaltrainer #habits #healthythroughtheholidays #coaching #habitcoach #restday #selfcare #goalfocused

Literally, we are here to live. You're allowed to enjoy yourself, and your fav snacks, even if they are a little junky.

Coaching with Me isn't all or nothing. I recognize the Human in you, and I won't hold you to some ridiculous standard of restricting your life away until you're miserable.

Miserable and Skinny will never EVER beat Well Fed and Thriving.

I'll help you make intuitive, healthy choices, guide you when you have questions, or are in tricky situations surrounding food relationships and emotional regulation.

And if you're in the mood for an ass kicking, I can build you a workout program to boot. #masterofherself #healthythroughtheholidays #coaching #nutritionist #healthyhabits #reaction

The Journey isn't linear. There's no straightforward path. No perfectly paved track for you to follow.

You just gotta keep going. Don't quit because you see someone else getting their goals sooner or faster than you.

Comparison is the thief of joy. Focus on you.
Focus on your goals and dreams.
Now go get them.

#comparison #personaltrainer #masterofherself #growthmindset #direction

M O M E N T O V I V I E R E

REMEMBER TO LIVE.

It might be your weekend, but I'm just finishing up mine! Back to the day job, but I won't let it distract me from what really matters.

Staying Goal Focused and Growth Minded, always creating, finding ways to stay in every moment so I'm not always looking at the future. Today is just as important as tomorrow.

What are you doing this weekend?

#growthmindset #369method #personaltrainer #masterofherself #healthythroughtheholidays #fitnessgirlies #coach #habits

Literally penciling in the Client projects I have next week to make sure my Baddies are feeling their absolute BEST ✨️

One of the things I love so much about this career is that I get to help empower the women I work with to feel confident in their bodies and their food relationships. Eating on a Fitness or wellness journey can be fucking weird and harder than it needs to be.
Let me help make it easier!

Coaching slots are closing up fast, I only have 3 more spots available for Women looking for help with their Journey!

#personaltrainer #fitnesscoach #masterofherself #lovemyclients #healthythroughtheholidays #womensupportingwomen #womenempoweringwomen

YOU ARE NEVER A WASTE OF TIME.
Look, I know that the majority of us women were raised to be people pleasers, and there's a whole lot of us who still haven't cut that shit out. But my love, YOU and the time it takes to CARE FOR YOU will never be a waste of time!

I just got off an hour long call with a client who has been struggling to carve out even 5 minutes alone to just breathe. Everything she does is in the care of those around her, and the overwhelm is real!

But if 5 minutes alone makes you better- because you got to breathe, because you got 5 little minutes to not think about what needs to happen next, because you got to rest, to recover, to dream a little dream of your own... Then babe, you take those 5 damn minutes.

MAKE the time. Hold the boundary. Hold the space for YOURSELF. You're worth it. Time, effort, all of it.
#worthit #youreworthit #personaltrainer #masterofherself #healthythroughtheholidays #boundaries

Taking inspiration from the 4th straight day of winter storms. Be Unyielding. #unstoppable #masterofherself #personaltrainer #healthythroughtheholidays #fitnessgirlies

Imposter Syndrom is a Beeeeeeetch to deal with.
That hoe ain't no stranger to me or anybody else. Imposter Syndrome can come up out of absolutely NOWHERE, those ninja skills are hard af.
But there are so many chinks in her armor, Babe you just need the right weapon to take her down. 🤺

Protip No 1. ✨️ Be Self Obsessed.
Be so obsessed with every aspect and step of your process that any and all negativity just bounces right off of you.

Protip No 2. ✨️ Be just a little Delulu
Okay, maybe more than a little. Maybe more like a lot. You gots to believe it to achieve it, so girl YOU ARE MAGICAL AND POWERFUL AND WORTHY and everything you want is already yours. Including that 🍑.

Protip No 3. ✨️ Do the work.
You can daydream all day long, but unless that daydream is manifesting itself into daily work, it's not going to become anything. Get ya hands dirty. Sweat through your shirt. Get it done.

#coach #healthythroughtheholidays #habitcoach #itsalifestyle #obsessed #delulu #forthegirls #fitnessgirlies

Often times we become emotional and impulsive when our Central Nervous System is dysregulated.

✨️The best way to regulate is to move that energy through the body. Breath work and movement are the primary movers of that weird energy that has you all over the place

🏋‍♀️Exercise- like repping out some weights with control and focused breath - can be so therapeutic to our CNS when we're feeling funky. This is why so many people find themselves turning to the Gym or Exercise when they're going through it in their personal lives.

🧘‍♀️Meditation, like exercise, often involves controlled breath and can also help us regulate after being discombobulated.

Personally, I prefer lifting heavy and using my sword or Mace for cardio when a punching bag isn't available. How do you regulate?

#gymtherapy #masterofherself #personaltrainer #breathwork #regulate #centralnervoussystem

I ran into a few snags while finishing up the new additions and changes to the site, and it's taking me a little longer than I planned to finalize everything!

So here's a little corner of my Mood Board for the site and some of the vibe you can expect as soon as it's live! Hear that music? Yeah, that's the mood.

Keep your eyes peeled, I'll be finishing it all up tomorrow!

#darkfeminine #masterofherself #personaltrainer #moodboard #visionboard #dreamer #embrace #healthythroughtheholidays #goalcrusher

A lot of the behind-the-scenes of achieving my goals is writing them down. A lot.
✨️ Turning them into Affirmations and convincing myself that I already have them.
✨️That I'm already there.
✨️ That it's already mine.

It's an old saying, and its cheesy, but it's still true: If you Believe it, you can Achieve it.

I've become a small business owner.
I've lost 70lbs.
I've overcome my depression.
I've built up my confidence.
I've moved to New places.
I've made extra money.

You really can do anything you set your mind to. #masterofherself #goals #dreamer #personaltrainer #coach #coaching #healthcoach #dayjob

If you allow every reason not to do the thing live rent free in your head while stealing your day from you, you'll spend your life wishing for the things you don't have.

Do it. Do it today. Do it messy. Do it last minute. Do it first thing.

Get out of your own way. And if you need help- I'm right here cheering you on. #masterofherself #personaltrainer #healthythroughtheholidays #habitcoach #wellnesscoach #fitmindfitbody

The Site will be unavailable for the next 48 hours while I revamp everything! New Look, New Themes, New Program Offers, Packages and a fully loaded shop OH MY!

Watch me step fully into who tf I am, and let me help you do the same! Stay Tuned my loves, I have so much to bring to the table!

#wellness #new #fitness #fitmom #healthjourney #personaltrainer #healthcoaching #trainwithme

This time of year you will see a lot of posts about pushing yourself harder for the last month of 2024 (excuse me, is December not stressful enough?) Or about not giving in just because you're tired or feel like complete ass, because "an hour in the gym fixes everything."

Let's just take a deep breath and be real: its slow down time. It's inner work time. It's take care of yourself gently time. The Winter Season is an opportunity to dig deep and unravel unhealthy habits or coping skills we've outgrown, so that in the spring we are READY for all that new growth we've been working on in hibernation.

I'm not telling you to forgo your current goals or plans. Just reminding you to stop and take it in every now and then, to make sure you're taking care of yourself in the middle of taking care of others.
#masterofherself #healthythroughtheholidays #personaltrainer #coaching

BE A WELL FED WOMAN!
Have you ever been insecure about what's on your plate? Or maybe you just have no clue how to navigate putting nutrient dense ingredients together for a solid meal.
Perhaps you're on a Fitness Journey and you need some inspiration in the Kitchen so you can stop eating the same 4 foods over and over until you die.

GRAB THE BATTLE BODY BUNDLE WHILE SUPPLIES LAST!

With the bundle you get the Cookbook 200+ recipes and a 1-1 Consultation with me about Macros as a Guide and a 4 week Meal Plan using recipes from the cookbook!

Take the guess work out of eating for nutrition!

#healthythroughtheholidays
#healthyrecipe
#nutritioncoach #Macros #recipes #blackfriday

[Yes, I washed the cranberries]
Healthy food relationships can be rough around the holidays. A lot of us experience judgment and criticism from friends or family at gatherings centered around food. I could talk all day about the possible reasons why those individuals are hating- but that doesn't do much good.

The most important part is that we have boundaries for ourselves. Just because we are around family doesn't mean we can't hold our boundaries. So if someone gets judgey or pushy with you about your fitness or wellness journey, or the contents of your plate (bb I hope you eat EVERYTHING you want to) feel free to smile with food in your teeth and put them in their place. In fact I hope you do, and tell me all about it later. I'll cheer for you.

#masterofherself #boundaries #thanksgiving #grateful #wellfed #strongwomen #healthyfortheholidays #healthyboundaries #habitcoach #wellnesscoach #foodrelationship

Fresh new post on the blog! Where I talk about commercialism of the season and how you can hold some boundaries for yourself this holiday season and going forward into 2025.

#blogger #author #cindylou #boundaries #macros #personaltrainer #fitathome #fitfoodie

You ever wake up and be like "Damn, I missed me." And you spend the whole rest of your day fully committed to being your most authentic self, validating yourself all day long and just leaning into your own power like it's the most natural thing in the world?

Somethin like that.

#missedme #masterofherself #leowoman #selfacceptance #selflovejourney #tellthewolvesimhome #inmyskin #livelikenooneelse #personaltrainer #metime #girlsday ❤️

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