The Grind Before Wine

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The Grind Before Wine Seamlessly fitting health and wellness into your unique lifestyle.

10/23/2026

The second part to this conversation is that too many people think they don’t need to work out because they’re not interested in losing weight.

The most important reason to exercise is not weight loss. It’s well-being and longevity.

You can exercise and not lose a single ounce.
You can exercise without being on a diet.
You can exercise without eating perfectly.

In fact you SHOULD do all of the above.

Your workout routine doesn’t need to be crazy, intricate, intensive, or time consuming.

Just 2, 30 minute sessions per week is all you need.

I’m a personal trainer who doesn’t care how much you weigh and does not expect any of my clients to lose weight.

I just want you to get through your day with energy, without joint and low back pain, and without increasing your risk of chronic diseases.

Follow me and I’ll show you the rewarding, meaningful side of exercise.

9 years later, this dress doesn’t fit anymore.But that’s okayBecause that day,With the biggest, most genuine smile on my...
10/21/2026

9 years later, this dress doesn’t fit anymore.

But that’s okay
Because that day,
With the biggest, most genuine smile on my face,
I promised love
I promised fidelity
I promised unconditional support
And my husband held my hands and promised the same.

Together, we acknowledged that there would be change.
That there would be sickness and challenging times.
And that the love, fidelity, and unconditional support would remain.

What we never promised is that we would remain the same.
Mentally and physically,
We are different people than we were that day.
And we celebrate annually
The fact that we love each other, still.
That we love each other more.

That dress no longer fits,
But my hand still fits in his
And the space in my heart where he lives
Continues to grow.

And that’s something I get to wear every day
With pride
With joy
With love.

10/20/2026

Lack discipline? Listen to learn how you can build it!

🎉 My clients all report exercising more consistently than ever before with the help of my Custom Holistic Wellness Programming.

➡️ In your own program, you will receive:
▪️A custom workout program written especially for you, your ability lev, your schedule, your goals, and the equipment available to you
▪️A 50 minute Wellness Coaching session to create a custom plan for your nutrition, steps, sleep, and all of the other habits that impact your well-being
▪️Weekly check-ins to discuss adherence and obstacles
▪️Full access to me for questions, guidance, and support as you need it

❌ If sticking to a workout program is historically a struggle for you, purchasing another workout program isn’t going to help.

✅ This comprehensive, supportive approach rooted in mindset and behavior change is going to be what finally sticks.

Comment MORE to learn more 💬

10/16/2026

Does anybody feel the same way?!

Signed,
A proud, nostalgic 90’s kid

10/16/2026

The key to ~77 grams of protein + ~27grams* of fiber:

Meal 1️⃣: Chobani Protein Yogurt cup with 15g chia seeds (~2 TBSP), 100 grams blueberries (large handful), 28 grams granola (~1/4 cup)
➡️ 26g protein 11g fiber

Meal 2️⃣: 2 eggs + 1 egg white mixed with 28 grams (~2 TBSP) of cottage cheese before cooking, 1 slice whole wheat bread, 55 grams avocado (~1/2 medium) + 3 fiber gummies
➡️ ~26g protein, ~13g fiber

Meal 3️⃣: Whey protein shake + small apple
➡️ ~24g protein, ~3g fiber

🟰 GRAND TOTAL: ~76g protein, ~27g fiber

Whatever happens after that, happens! When things are out of my control, I feel best knowing that I’m just shy of 100 grams of protein and 30 grams of fiber no matter what.

I typically strive for 130-150 grams of protein and 30 grams of fiber per day, and I know there are meals that are far more protein dense than this. But when I need to be out of the house by 1pm and need things that can be made QUICKLY, these are my go-to’s.

If I’m out for lunch AND dinner, I will prioritize a salad with chicken or fish at lunch.

I do not obsess over eating perfectly, but I do feel my best when I eat mindfully. This is what works for me!

What works for me might not work for you. That’s why all of my programming is completely custom to the needs, goals, and preferences of each client I work with.

If you’d like to learn how to improve your nutrition habits and more importantly, how to stick to them long-term with both consistency and flexibility, you’re in the right place. Follow for more, and DM me if you’re ready to get started!

*exact nutrient content varies by brand

It may seem like I’m leading the way when you see me posting a deadlift video,But I’ve just been following the lead of t...
10/15/2026

It may seem like I’m leading the way when you see me posting a deadlift video,
But I’ve just been following the lead of the women who inspire me to be here ❤️

10/15/2026

If you struggle to stick to a routine, this one’s for you.

You don’t need to buy another workout program or sign up for another challenge.

You need to change your beliefs and behaviors.

This is an example of what I talk my clients through in Custom Holistic Wellness Programming.

I don’t just tell you what to do and tell you to “try harder” when you don’t do it.

I help you to observe, reflect, learn, and improve.

That’s the difference between struggling to do something for one month and seamlessly doing something for life.

That’s what makes my program the one that finally sticks 👊🏽

Want to learn more? My DMs are open 📥

10/14/2026

I’m an amateur rapper and a professional “So sorry for the delay!!” responder 🤷🏽‍♀️

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Chicago, IL

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