Built from
actually doing it.
Sous chef. In-person coach. Injury survivor. The Core 5 Blueprint isn't theory — it's built on years of real-world experience with athletes, everyday clients, and my own Rebuild journey.
From kitchen to coaching to Core 5
Phase 1: Kitchen, Then Campus
I started as a dishwasher. Worked my way up to sous chef through professional culinary training and years in high-end kitchens. That experience taught me how food works at a molecular level — how ingredients interact, how preparation matters, how nutrition is fuel and recovery, not restriction.
Then I went back to school. An Associate's in Exercise Science from CCAC, then a Bachelor's from the University of Pittsburgh. The science behind the Core 5 Blueprint — how the body adapts, recovers, and performs — is grounded in those degrees. The culinary background is why Nutritional Flexibility is the first of the five Core pillars.
Phase 2: Eat, Train, Recover (2017–2023)
In-person coaching where I worked directly with clients in their homes. I'd cook with them, train with them, and use recovery tools like Theragun and yoga to help them rebuild. This wasn't online content — this was hands-on, real-world coaching.
The clients: NHL athletes like JT Miller. Everyday people who wanted to get strong. Women and men of all ages. Each one taught me something different about what actually works. Over thousands of hours, patterns emerged — the same principles worked across all populations.
Phase 3: The Setback — My Own Rebuild
A trimalleolar ankle fracture — three bones broken, surgery, hardware, months of recovery. I couldn't do in-person coaching anymore. But more than that, I had to live what I'd been coaching. I had to Rebuild.
That experience is why the Rebuild path exists. I know what it feels like to be afraid of re-injury. To not trust your own body. To wonder if you'll ever feel strong again. I built the system I wish I'd had — and it became the foundation of everything.
Phase 4: Core 5 Blueprint — Rebuild, Restart, Perform (2023–Now)
Digital coaching built on years of in-person experience. The same principles that worked with NHL athletes now work for everyday people online. But the key insight from my own recovery was this: where you are determines where you start.
Not everyone needs the same path. Some people need to Rebuild — carefully, methodically, pain-aware. Some people need to Restart — with structure, habit systems, and a reason to stay consistent. And some are ready to Perform — to train like athletes again. Three paths. One system. Built on what actually works.
Three paths. One foundation.
Every path is built on the same five Core pillars — Nutritional Flexibility, Functional Fitness, Yoga, Pilates, and Mindset Shift. The path you take depends on where you're starting.
Education + Experience
A.S. Exercise Science — CCAC
Associate of Science in Exercise Science from the Community College of Allegheny County. The academic foundation that started the shift from kitchen to coaching.
B.S. Exercise Science — University of Pittsburgh
Bachelor of Science in Exercise Science from Pitt. The science behind the Core 5 Blueprint — how the body adapts, recovers, and performs — is grounded in this degree.
Sous Chef Background
Professional culinary training and years in high-end kitchens. This foundation shaped how I approach nutrition — not as restriction, but as fuel and recovery. Nutritional flexibility is a Core 5 pillar because of this.
Real-World Coaching (2017–2023)
In-person 'Eat, Train, Recover' coaching. Worked with NHL athletes like JT Miller, everyday clients, and everyone in between. Built the system through thousands of hours of 1-on-1 work.
Athletes & Everyday People
Elite athletes to complete beginners. Men and women. Ages 20 to 70+. The Core 5 Blueprint — and every path within it — is built on what actually works across all these populations.
I've Lived the Rebuild
A trimalleolar ankle fracture — three bones broken, surgery, hardware, months of recovery. That setback is why the Rebuild path exists. I know what it feels like to start over, and I built the system I wish I'd had.
How I coach
Where you are determines where you start — not where you end up
Training should be based on exercise science, not fitness trends
The body is a system — you can't fix one thing in isolation
Consistency beats intensity, every single time
The best program is the one you'll actually do — sustainably
Coaching is a partnership, not a prescription
No guilt, no shame — just guidance and real support
You don't need to start over.
You need a system.
Take the quiz to find your path — Rebuild, Restart, or Perform. Or explore the full Core 5 Blueprint system.