Mastering Time & Wellness

Let me guess: you're a bad bitch and a busy bitch? Yeah. I know. Between career, family, friends, and trying to be hot and healthy, it gets overwhelming real fast. This free guide is packed full of realistic, low-cost tips designed to help you keep your health + fitness on the front burner even and especially when life gets crazy. We're covering time blocking strategies, meal prep tips, how to habit stack, calendar optimization, and so much more. Efficiency is our middle name, and we want it to be yours, too.

Written by coach Emily Dow, Ph.D(c), CSCS, resident busiest-bad-bitch-we-know

"Getting Back To It"

This free guide is a no-BS, efficiency-is-queen approach to helping you refocus on your health and fitness goals after taking some time away. Whether it's a fully fucked off summer, holiday break, or "life happened and I did less than I normally do," we all go through periods where we focus less on health + fitness goals. This guide is here to help you avoid going to unnecessary extremes or following an all-or-nothing approach. Every tip here is mindful, sustainable, realistic, and grounded in scientific and/or anecdotal evidence after working with thousands of clients the last decade. Let's get back to it, b*tch.

Written by head coach Emily Duncan, B.S., master of fitness as a continuum, not an on-off wagon or switch

Functional Foundations

This free guide is here to take the fancy, mystical, and sometimes scary world of functional health and nutrition and ground it in reality. The truth is, everyone can benefit from functional nutrition, and some of the most beneficial things are actually some of the easiest and most accessible (not the "liver cleanse" that costs you $1000s of dollars and a completely unrealistic approach to eating). This guide will help you improve your digestion, learn the real deal about blood sugar + insulin (no fear mongering here), the basics of cortisol, how to use fasting as a tool for health + longevity without sacrificing your muscle or your sanity, and so much more.

Written by coach Kira Guarino, MS, CNS, LDN, lover of soup, snacks, and making functional health less scary and more sustainable (v sexy)