Phlox Fitness Club

Im on a pasta kick this month! I’m not sorry lol

Looking at this, you’d think this was another one of my health-iSH recipes. Nope! Comfort food got a healthy makeover! This creamy, macro-friendly chicken Alfred will satisfy your cravings while keeping you right on track! Fuel your body and treat your taste buds!

Recipe is in the comments! I hope you like this version! I tweeked it from the original version from so it was at least little more friendly to my auto immune conditions. As all the recipes I share are, it’s quick and super easy!

Have a great weekend Phlox Phamily! Make good choices!

Living with autoimmune conditions is an endless search for relief. (that might never come) It's exhausting and overwhelming. But there's hope by having habits that support our mental and physical health.

But who wants more "tasks" everyday? No one! That's why you make it simple by habit stacking. Which is just adding a new, small habit to something you already do every day. This way, it stays small and manageable. It will feel less like a chore and more like a natural part of your routine!

You don’t need to take on everything at once. I understand the struggle personally, and I’m here to help you find what works for YOU.

If you are ready to be done with being tired and overwhelmed, join me in my Phlox Fit program. We'll build your own unique habits. Let's turn small steps into big changes together!

Let’s have a heart-to-heart about the rollercoaster ride of living with autoimmune conditions. It’s easy to slip into desperation. Between the crazy diets that promise to eliminate triggers and those two-a-day workouts, we sometimes forget the most important thing: self-love.

I get it! You want to feel better! You want to lose that weight meds may have added. But can we pause for a moment?? Those extreme measures can turn into a recipe for self-loathing, and let’s be honest—no one needs more of that in their lives!

Instead of pushing ourselves to the brink, let’s pivot our focus:

- Embrace Balance: Ditch the extremes! Nourish your body with foods that make you feel good and energized.
- Practice Kindness: Healing isn’t a race. Some days will be tougher than others, and that’s totally okay!
- Find Your Tribe: Surround yourself with supportive people who get it. We’re all in this together!

I’m living (and thriving, if I do say so myself!) proof that there’s a better way to approach fitness. With my Phlox Fit program, we explore exercise, nutrition, and habits that fit your unique lifestyle.

If you’re ready to kick self-hate to the curb and start embracing a healthier, happier you, let’s talk about hiring me as your personal coach for Phlox Fit or diving into my subscription plan, Phlex. I’m here to help you thrive!

Make it helpful, not harmful!

It's Jan 1st. You are not starting over. You are starting again. Stronger.

Progress will come. It won't look perfect and that's ok. You just can't quit when it gets hard.

If the coach in your head needs a partner. That's ME! Reach out and let's talk about how we can make that happen!

We are gearing up to welcome another year, it’s the perfect time to set some SMART goals! No, I don’t mean goals that require a PhD to understand! I mean goals that will actually make a difference in how you feel and how you manage living with autoimmune conditions. (Though SMART goals benefit EVERYONE!)

Step 1: Specific
First off, get clear. Instead of saying, “I want to feel better,” try something like, “I want to be able to walk all 3 flights to my office without getting winded.” Being specific gives you a target! It’s like trying to hit a bullseye instead of just throwing darts in the dark.

Step 2: Measurable
Next, how will you track your progress? Set a measurable goal like “I’ll walk 30 minutes twice a week.” This way, you can see how far you’ve come (and celebrate those little wins!). Remember, every small step counts, especially when dealing with autoimmune conditions.

Step 3: Achievable
Keep it real! If you’re just starting out, saying, “I’ll run a marathon next month” might be setting yourself up for a serious case of “what was I thinking?” Choose goals that challenge you but are still doable. It’s about progress, not perfection!

Step 4: Relevant
Make sure your goals resonate with your life. If lifting weights isn’t your jam, don’t force it! Whether it’s swimming, Pilates, or running with your furry friend, choose what excites you. Fitness should feel good and not be like a punishment!

Step 5: Time-bound
Finally, set a deadline! Instead of “I want to lose weight,” go for “I’d like to lose 5 pounds in a month.” A timeframe keeps you accountable and gives you that extra dose of motivation, like the final push to finish a workout!

And that's it! SMART goals are your best buddies on this fitness path, especially for my friends with autoimmune conditions. To help you get started, I’ve created a FREE Ultimate Goal Setting Workbook for everyone who signs up for my newsletter! Just DM me your email or email me the word “GOALS,” and I’ll send it your way.

Let’s make 2026 your fittest year ever because you deserve to feel amazing!

As we transition into 2026, let’s flip the script from “starting over” to “building upon” what we’ve already accomplished. This is our chance to set intentions instead of fleeting resolutions. It's time to create goals that fire us up rather than weigh us down!

January doesn’t have to be about reinventing yourself. Instead, it’s about amplifying the strong foundation you’ve already built. You've come this far, and there’s so much to celebrate!

Take a moment to reflect on what had been your fitness journey(from the past year or even decades). What victories have you achieved? What lessons have you learned? Recognizing these things is crucial. They are the stepping stones that have brought you to this point.

Now, think about the areas you want to explore further. What gets you excited? What new challenges are calling your name?

Once you’ve identified these aspects, it's time to plan actionable steps that resonate with your true self. Remember, every small step contributes to a larger picture. Even the tiniest actions can lead to profound, lasting changes.

Let’s step into January with a clear purpose and a mindset focused on continuous improvement. You are not starting from scratch; you are building on the incredible path you’ve already been upon. Embrace it, and get ready to tackle whatever comes next.

Know that I’m here to support you every step of the way. Let’s lift each other up, celebrate our progress, and inspire one another to reach new heights!