How I Help…
Strength Training
Develop and improve whole body physical strength. Training programs are designed to maximize lean muscle mass gains, while simultaneously decreasing body fat to change overall body composition (how you look, feel, and what you are capable of) both inside and outside of the gym.
Currently I offer monthly in-depth individual program design and strength coaching, as well as supplemental program design and coaching for individuals looking to supplement CrossFit, or other functional / sport specific training .
Nutrition
Transform your body composition (gain or lose body fat), mood, energy levels, gym performance, etc. with nutrition coaching at varying levels of support and involvement. Get started with custom macros and essential nutrition information to get you up and running quickly or opt for more individualized support and customization via nutrition coaching.
Athletic Skills + Performance
Develop athletic performance, ability, and skill level of specific movements, commonly referred to as ‘CrossFit gymnastics’ performed in traditional Crossfit classes. Custom individual coaching and training programs for T2B, Pull Ups, Handstand Pushups, Bar Muscle Ups, and Double Unders.
Client Testimonials
“Tawny has helped me get so far on my skills at the gym and my nutrition. I have struggled with T2B for years and Tawny was the only coach that was able to give me the right cues to string them together. She constantly gives me additional accessory work to help me improve my fitness goals and I’ve seen a huge improvement at the gym. I am also working with Tawny on nutrition and she is so supportive and understanding that we are humans and make mistakes! I feel like I can be honest with her and I think that is really important for nutrition. I’ve also seen how much my nutrition plays a part in my energy level at the gym. I am constantly getting PRs right now where as before I was hitting a plateau. Tawny is a great coach and has truly made a difference in my life!
Prior to working with Tawny I could not string together T2B, not getting kipping HSPU, I was struggling with strength in CTB, hitting a plateau in lifting (especially cleans), and nutrition.
So far I’ve lost 13 lbs! I have higher energy levels and I am getting a better protein intake and my improvements in all the above movements.”
“Prior to working with Tawny, I wasn't in the best place with my fitness and body. I was often getting injured, failing during my lifts and WODs, lost a lot of strength from a previous version of myself, and lacked confidence in lifting heavy weights. For example, I wouldn't even attempt to put anything over 185 pounds on my back. Now, I'm squatting over 200 pounds for multiple reps. In class, I would regularly scale workouts to L2 or below. Now I'm consistently doing the RX versions. We've been primarily focusing on gaining strength in the 3 big lifts. But what I wasn't expecting was the carry over to other exercises. I recently got my first strict chest to bar pull-up and hit PRs on max rep kipping pull-ups and strict ring dips.”
-Cody
“I started working with Tawny about a year and half ago because I wanted to lose weight and needed to reset my relationship with food to do that. I've lost 15 pounds very slowly and sustainably during that time thanks to Tawny's gentle, holistic approach to understanding where I'm at in my journey and helping me set small goals and actions to keep me moving the direction I want to go. We started with setting a foundation of food tracking and meal planning. I fall back on that foundation every time I land in a stress cycle to help maintain my progress and it's something I'm starting to recognize will be part of my long-term approach to weight management.
During our monthly check-ins, her questions have also helped me reflect on the ways exercise, sleep and stress management interact with my weight loss journey. She's offering life coaching in some ways because those things are tied so deeply into my relationship with food. In fact, I started a mindfulness meditation practice on her suggestion and it's had a positive impact on how I manage stress. I'm fairly self-motivated and Tawney's approach helps me stay accountable to myself while also giving me a quick nudge in the right direction when I need it. I particularly like our monthly check-ins because her questions encourage self-reflection and help me set my intentions for the coming month around what things might be going on in my life.”
-Adrienne
“Tawny,
I just want to say thank you for your hard work and care. I’d assume I’m one of your lower maintenance people, but you put effort into my success. Your messaging is always positive, thorough and evidence based.
When we had our first meeting, I told you that I had worked with others and still struggled. My favorite question you asked was basically what has changed in my life that makes me ready now.
The macros you gave, and the calorie range have been going really well. Overall, I’m rarely hungry, feel energized in the gym and might even see some upper abs.”
-Justine
“I’ve experienced HUGE PRs and energy boosts! ”
“I have lost weight and gained muscle and have just started this journey!”
“I’ve received daily motivation through your social media that has kept me active and intrigued in regards to fitness. Before, I was falling behind with my fitness regularly. You’ve helped me increase strength and consistency with my fitness. Your positive demeanor and excitement have always been my favorite character traits of yours”
“In the four weeks that Tawny has been providing nutrition coaching, she’s reminded me of the things I already know and how to better implement practices in my life today. With Tawny’s encouraging words through emails, texts, posts, and in person she has given me the tools I need to make better food choices. Do I fail, absolutely but with her encouragement and knowledge I get right back on track.
I’ve lost almost 4 lbs! I’m not feeling as sore as I used to after working out now that my food choices and protein intake have improved. ”