I recently had that kind of day. One thing after another kept going wrong, and by the end of it, I was mentally and emotionally drained. A friend, with the best intentions, handed me a cookie and said, “Just eat this. It’ll make you feel better.”

I paused. And in that pause, I found an opportunity to practice something I teach often: holistic self-defense.

Situational awareness is a crucial part of self-defense, helping you detect and avoid danger before it happens by staying alert, trusting your instincts, and making small adjustments to stay in control.

Small, consistent changes—like walking instead of scrolling or drinking more water—lead to lasting health and fitness improvements, proving that transformation doesn’t require an extreme overhaul.

Whether you're looking to build strength, learn self-defense techniques, improve mobility, or finally put that heavy bag in your garage to use, I’ve got you covered. My virtual training isn’t just about sweating through a screen—it’s about my customized coaching.

Small daily movements have a massive impact on your long-term health, especially after 40, when muscle loss and metabolic changes accelerate. By incorporating NEAT (Non-Exercise Activity Thermogenesis) and strength training into your routine, you can boost your metabolism, improve balance, and set yourself up for a future of vitality and strength.

Studies show that regular exercise improves cognitive function by boosting blood flow to the brain, leading to sharper memory, better focus, and enhanced problem-solving skills. According to the Harvard Business Review, employees who exercise regularly are 21% more productive than those who don’t. Need some guidance? I’ve got you.

In 2025, prioritize finding your happy place and building a life of balance and wellness. Whether through daily movement, mindful eating, or cultivating mental resilience, these habits can help you thrive. Drawing inspiration from my own journey as a veterinarian, self-defense instructor, and wellness coach, I share practical tips to keep you energized, motivated, and connected.

Feeling stuck in negative thought loops? My latest blog post shares how to "drive defensively" in your thought life using holistic self-defense principles like awareness, movement, and mindfulness. Take control of your mindset and break free from autopilot!

By focusing on smaller, actionable goals in 2025, you’ll build momentum and confidence, making it easier to stay consistent and adapt to life’s challenges. These small wins will compound over time, creating sustainable progress toward your bigger aspirations. This approach ensures you’ll feel accomplished and empowered throughout the year, setting the foundation for lasting success.

Community is also a core aspect of a holistic self-defense lifestyle, fostering resilience and emotional strength. This Thanksgiving, I encourage you to embrace an attitude of gratitude and celebrate the people who uplift and inspire you.

Many of us spend hours seated at a desk, leading to stiffness, fatigue, and decreased overall health. But incorporating bits of movement throughout your day, even in a small office, can make a significant impact.