• Adults who want to get stronger, lose fat, build muscle, or move better, from total beginners to experienced athletes.

    Many of my clients are busy professionals, people coming from yoga or Pilates, and active adults in their 40s, 50s, and beyond.

  • No. Beginners are welcome. Learning proper form from the start is one of the best things you can do for your results and your joints.

  • Absolutely. We start exactly where you are, scale every exercise to what your body can do today, and build from there. Early wins come quickly, and they add up.

  • That's completely normal, and it's what coaching is for. Every exercise has easier versions, and I'll progress you step by step until you can do the full movement with confidence.

  • We talk through your goals, what's been holding you back, and what you've tried before. You'll find out how the Sila Method would work for you, with no pressure to sign up.

  • Your first session is a 90-minute assessment. We look at how you move, any aches or past injuries, your nutrition and habits, and your goals. Then we map out your plan.

  • Comfortable clothes you can move in and supportive shoes. Bring water.

HOW COACHING WORKS

  • Personalized strength training, hands-on form coaching, a plan for aches and injuries, mobility work, nutrition coaching, habit coaching, sleep and recovery, and stress management. One coach, one plan.

  • This depends on the package you choose, But I recommend 2 times per week and this is what most clients choose.

  • 55 minutes

  • Most clients feel a difference in energy, strength, and how they move within the first few weeks. Visible changes in body composition usually take 8–12 weeks of consistent training and nutrition.

  • Always, if you want me to. Understanding the why helps you train with confidence and keep progressing on your own.

  • Yes. If you'd rather hand it over and just do the work, that's exactly what I'm here for.

  • Yes, at the right pace for you. I'll challenge you when you're ready and encourage you on the days you need it.

  • Yes. Training takes places at Iron House Gym and they require a membership. Memberships average $50 per month. You can find this information on their page.

  • Yes. If you are interested in online or hybrid coaching we can discuss more how this works in a consult call.

NUTRITION & LIFESTYLE

  • Nutrition coaching is built around you, not a one-size-fits-all diet. Depending on your goals and preferences, we use macro-based coaching, a flexible meal plan, or a habit-based approach, and we can combine them as your needs change. You track your nutrition in the same app that holds your training program, so everything lives in one place and I can see the full picture. As a Precision Nutrition–certified coach, I focus on sustainable changes that fit your life, so your results last.

  • No. There are no crash diets and nothing off-limits. If a meal plan is right for you, it's flexible and built around foods you actually enjoy. The goal is habits you can keep for life.

  • That's a great time to add strength training. Building muscle helps you keep the weight off, change your body shape, and feel stronger in everyday life.

  • Your plan is built around your schedule, not the other way around. We focus on the few things that make the biggest difference, so your time is well spent.

  • Many of my clients have ADHD, and coaching is often what finally makes fitness stick. You don't have to plan anything. Sessions are structured and engaging, and you have someone keeping you on track. If you miss a week, we pick right back up without starting over.

  • It happens to everyone. We adjust the plan and pick up where you are. Progress comes from coming back, not from being perfect.

STRENGTH, AGE & GOALS

ACHES & PAINS IN THE GYM

  • Not at all. Adults gain strength and muscle at any age, and starting in your 50s is one of the best things you can do for longevity, energy, and staying independent.

  • Yes. Many endurance athletes are well conditioned but under-trained in strength. A focused strength program improves grip, carries, climbing, and durability, and helps protect your body from the wear and tear of racing.

  • Being fit and being strong aren't the same thing. If your endurance is dialed in but you're not sure how to program strength, coaching fills that gap and keeps you progressing safely for years.

  • Yoga builds mobility and body awareness, but it doesn't provide the progressive load your muscles and bones need to get stronger. Strength training is the missing piece.

  • Yes. Resistance training is one of the most effective ways to help maintain bone density, which matters more for women as they age.

  • You can't target fat loss in one area, but strength training plus the right nutrition reduces overall body fat, including around your midsection. Building muscle also helps your body stay leaner as you age.

  • No. Building significant size takes years of very specific training and eating. For most women, strength training creates a leaner, stronger, more toned look.

  • Yes, and your Pilates background is a great foundation. Your body awareness and core control will carry over, and we'll build your strength training from there.

  • Knee pain during squats often comes from how the load is moving through your hips, ankles, and feet, not just the knee itself. Form coaching and the right progressions often help. If pain is sharp, swelling, or getting worse, see a medical provider first.

  • It's often a sign of how you're positioning and bracing during the lift, or that the load got ahead of your technique. Coaching your hinge pattern and adjusting the load usually makes a big difference.

  • Not necessarily. Often the fix is adjusting your setup, range of motion, or exercise choice so you can keep training while it settles. Persistent or sharp pain should be checked by a provider.

  • Tightness is often your body protecting itself because it lacks stability or control, not a lack of flexibility. Building strength and control through the hips frequently improves mobility more than stretching alone.

  • In most cases, yes. A good plan works with your history instead of avoiding it, and builds strength around the area so it becomes more resilient. .

  • Muscle soreness usually feels dull and achy, shows up a day or two after training, and fades within a few days. Pain that's sharp, sits in a joint, or comes with swelling, bruising, or loss of motion is different. If you have any of those, or pain that gets worse instead of better, check with a medical provider.

  • It depends on the pain. Mild, familiar aches that don't get worse during or after training can often be worked with by adjusting the exercise, load, or range of motion. Sharp pain, pain that changes how you move, or pain that lingers is a sign to stop and get it checked.

  • When lunges load the knees more than the hips and glutes, it's often about your step length, torso position, or how your weight shifts. Coaching those details usually moves the work back into your legs and glutes, where it belongs.

  • Many people brace with their neck and upper traps instead of their core and upper back, especially when lifting overhead or carrying. Learning to brace and position yourself properly takes the strain off your neck and makes your lifts stronger.

GETTING STARTED