Strength & Conditioning Coach
- National Strength and Conditioning Association Certified Personal Trainer
- CrossFit Level 1 Trainer
- D1 Rower 2011-2013
- Formal Degree (BS) in Health Sciences
- Service Learning Certification
- Leadership Studies Certification
- Post-graduate advanced study in exercise physiology, kinesiology and sports nutrition
I began field sports shortly after learning how to walk, with soccer being my first love. I continued to play soccer at a high level through my teenage years and was a top player in the Olympic Development program. By this time I had also added basketball to my repertoire along with volleyball, track, softball and even learned to play ice hockey. After high school I attended the University of Kansas where I was part of the Division 1 Women’s Rowing team and also competed for the KU Women’s Lacrosse Club. Like so many athletes, I found my new home in a CrossFit gym after my college career had ended.
I graduated from the University of Kansas where I studied Community Health and Exercise Science and ultimately finished with a Bachelor of Science in Education: Community Health. While at KU I also earned certificates in Service Learning and Leadership Studies, advanced training in health behavior modification, and sports psychology as well as mentorship from Strength and Conditioning Coach Glenn Cain of KU Men’s Basketball. Immediately after graduation I returned to KU to complete advanced coursework in kinesiology, exercise physiology and sports nutrition. After leaving KU I was brought on as a Research Technician at the University of Kansas Medical Center to help coordinate research in areas of health behavior modification and cardiology. I moved to the San Francisco Bay Area in August of 2016 from my native Kansas City after accepting a Strength Assistant position at the University of San Francisco where I worked with both the men’s and women’s basketball programs as well as men’s tennis.
My coaching philosophy closely reflects my philosophy of life: We humans all begin with a unique combination of abilities and characteristics, however this is not the end. All abilities can be developed and the greatest adversary to your own development is the belief that you are forever stuck with your base level of ability. After all, “You have a choice. Mindsets are just beliefs. They’re powerful beliefs, but they’re just something in your mind, and you can change your mind.” (Carol Dweck). I believe that development should be approached in an incremental way rather than looking for a quantum leap and we achieve this by employing deliberate practice and effort as well as being attached to our process rather than our desired result. And above all, we should never fear failure but rather get excited and welcome it as our greatest opportunity for growth.
- CrossFitter since 2004
- Personal Trainer in Oakland Ca since 2006
- First trained at CF NYC Black Box, 16th Affiliate with Keith Wittenstein, L3
- Apprenticeship under Mike Minimum, L3, Norcal Coordinator, at CF Oakland, 27th Affiliate
- CrossFit L1 directly certified by Greg Glassman in 2006 at CF HQ
- CrossFit L2 directly certified by Greg Glassman in 2007 at CF HQ
- Affiliated since 2006, Current Affiliation since 2007, one of first 50/10,000+ affiliates.
- CrossFit Powerlifting Certified in 2006 at CF HQ (1st PL Cert).
- Refresher Certification in 2009 & 2011
- CrossFit Westside Powerlifting Certified 2014
- CrossFit L2 (Revised) Certification 2014
- Currently working on L3 and L4 Certification
- CrossFit Judge Certified 2013/2014
- 20,000+ hours of training experience
- Formal degree in Psychology
I started my CrossFit Journey in Central Park in 2004 before there was even one Affiliate on the East Coast. That original Central Park workout crew included Keith Wittenstien, founder of CrossFit Virtuosity and current member of the CrossFit Level One Certification Staff. It also included Joshua Newman founder of CrossFit Black Box NYC, the 16th Affiliate and also the world’s biggest Affiliate. I trained as an Intern at the 30th Affiliate and was personally certified L1 and L2 by Greg Glassman in 2006. I have been doing Personal Training and CrossFit Group Class Instruction full-time, since 2006. I am 50 years old in 2017. Over the age of 45 I have deadlifted 480 pounds, Squated 415 pounds, Bench Pressed 290 pounds, Strict Pressed 195 pounds and Jerked 225 pounds. (CrossFit Total 1075). I have a done a 310+ Fight Gone Bad, a 22 round Cindy, and a sub-three-minute Grace over the age of 40. I have competed in CrossFit Age-Group (Master’s) Competition. I am not a natural athlete and I have had to fight hard to get to where I am. Because of this, I have a better understanding of what it takes to make progress for the average person. Gifted athletes don’t often make the best trainers: they are primarily visual learners who can copy what they see on an intuitive, sub-verbal level, so they sometimes cannot explain how to do what they do. The best trainers are often mediocre athletes who have struggled like hell to get to where they are. I am proud to be of those mediocre athletes!
I was first exposed to CrossFit in 2002 through my Jujitsu practice. I became seriously interested in CF in 2004, when I was in the worst shape of my life; over the hill at 37 at 240 pounds (I’m 5′ 8″) and 36% bodyfat. I have put on 35+ pounds since December of 2004.CrossFit gave me my health and my life back: I have spent the last eleven years working full-time as a trainer.
I am constantly learning and improving my abilities as a Coach and have prepped athletes for the CrossFit Games, and other athletic pursuits. I work with everyone from world class elite athletes to folks coming off of cardiac events and open-heart surgery, cancer survivors, blind athletes and everyone in between. I specialize in helping over-40 athletes achieve the best possible fitness for their age group (and to be far, far fitter and stronger than most 25 year-olds).
I program constantly varied functional movement done at high intensity for both group and personal training clients: I follow the old-school CrossFit Main Site or “.com” template, modified for each client at any ability level. Sometimes I use completely original programming of my own devising in special situations, like training for a particular athletic event or rehab.
In addition, for Personal Training Clients, I use cloud-based shared documents and programs to allow you to participate in, and take responsibility for, the process of developing and tracking appropriate, individually targeted fitness programming.
Personal Training also includes complimentary membership in Beyond the Whiteboard.
Note: for over 40 athletes I suggest blood tests to check hormone levels. If levels are sub-optimal your results will be as well no matter how hard you work:
- CrossFit Level 3 (CF-L3) Trainer, 2015
- CrossFit Level 2 (CF-L2) aka Coaches Prep Course, 2014
- CrossFit Level 1 (CF-L1) Trainer, 2011
- Coached by CJ Martin of CrossFit Invictus 2012-2014
- Co-owner of Lewin Strength and Conditioning since 2012
- Trainer at CrossFit East Bay since 2011, full-time since 2012
- B.S., Unified Major in Psychology and Biology, Carnegie Mellon University, 2007
Every skill is learnable, every obstacle is overcomeable.
I grew up doing gymnastics, horseback-riding, golf, and dabbling in other individual and team sports. I started lifting weights in college thanks to Stumptuous.com and a boyfriend who would take me out to swing kettlebells in the park (my favorite kind of date).
I treat becoming fit like problem-solving. I identify pieces that need to be achieved, learn how to achieve them if I don’t know, and apply tools for achievement. Applying these basics, I have helped people to lose fat, move beyond foundational gymnastic movements, and gain strength.
To solve problems of fitness with clients, I seek out and value truth, honesty, and forthrightness. Self-honesty is an incredible problem-solving tool. Honesty can be brutal, but it needn’t be unkind.