Steph the Anchor Coach. O2 Fitness Clubs, Wake Forest

03/13/2026

Glen Eden is evolving into something bigger than a park — a Community Wellness Hub. 🌿

Wellness isn’t just about exercise. It includes how we connect with others, how we manage stress, how we learn, the spaces we live in, and the opportunities we have to thrive.

At Glen Eden Pilot Park, we’re exploring how this space can support the 8 Dimensions of Wellness — physical, emotional, social, intellectual, occupational, financial, environmental, and spiritual wellbeing.

But the most important part of this vision is you.

Over the next few weeks, we’re hosting a series of community open house sessions where neighbors can share ideas, reflect on what wellness means in their lives, and help shape the future of this park.

🗓 Upcoming Community Conversations
• March 15 — Meet the Team (1–3 PM)
• March 25 — Wellness That Fits Your Life
• April 12 — Wellness for All Ages
• April 22 — Environmental Wellness in Action
• April 26 — Shape What’s Next

Come learn about the vision, visit our community feedback stations, and share what would help you and your family feel well.

Because the best parks are built with the community, not just for it.

03/02/2026

🤖 AI Can Write Workouts — But Coaching Turns Them Into Results

AI tools can be a great place to start learning about fitness.

They can introduce exercises, explain concepts, and help you get motivated.

But real progress usually happens when information becomes a structured, personalized plan.

That's where coaching comes in.

AI helps you learn.

Coaching helps you apply.

The strongest results often come from combining both.

If you're someone who likes to understand the why behind your training,you're exactly the type of client I enjoy working with.

Steph the Anchor Coach ⚓

03/01/2026

Most people chase fat loss.
Few build the system that makes it inevitable.

The "Big 5" for Body Recomposition 🧬

1️⃣ Whole Foods First

Moving away from ultra-processed foods toward minimally processed whole foods can naturally reduce calorie intake without intentional restriction.

In a controlled feeding study led by Kevin Hall, participants eating ultra-processed foods consumed ~500 more calories per day than when eating minimally processed foods — even when meals were matched for calories and nutrients.

The takeaway:
Better food quality often helps regulate appetite automatically.

2️⃣ Adequate Protein

Protein supports:

✔ Muscle repair and growth
✔ Satiety
✔ Body recomposition

Research suggests ~1.6–2.2 g/kg/day is effective for muscle maintenance and growth in active adults.

Protein doesn’t just build muscle — it helps preserve lean mass during fat loss.

3️⃣ Strength Training

Weight loss alone doesn’t guarantee better body composition.

Strength training helps:

✔ Preserve and build muscle
✔ Improve insulin sensitivity
✔ Increase functional strength
✔ Support long-term metabolism

Progressive overload — gradually increasing training demand — is key.

Fat loss + muscle retention = recomposition.

4️⃣ Creatine (Optional but Effective)

Creatine is one of the most studied sports supplements.

Evidence supports benefits for:

✔ Strength and power
✔ Muscle mass
✔ High-intensity performance

Emerging research also suggests potential cognitive benefits.

But remember:

Creatine helps optimize training, not replace it.

5️⃣ High-Quality Sleep

Training breaks tissue down.

Recovery builds it back.

Sleep supports:

✔ Muscle repair
✔ Hormonal regulation
✔ Recovery
✔ Performance

Poor sleep is associated with:

• Reduced muscle gain
• Increased fat retention
• Higher hunger hormones

You don’t adapt during workouts.
You adapt during recovery.

Science References

Whole Foods: Hall et al., 2019
Protein: Morton et al., 2018
Strength Training: ACSM Position Stand
Creatine: Kreider et al., 2017
Sleep: Wang et al., 2018

02/28/2026

Mark your calendars, Wake Forest! 🚨 I’m jumping into the Main Studio on Friday, March 27th to sub for Shred at 10:05 AM.

​It’s 55 minutes of strength and circuit work—the perfect way to head into the weekend with some serious momentum. Save the date and come ready to work! 💪🔥

02/28/2026

Planning your Monday reset a little early? 🌿 I’ll be subbing Core & More in the Mind-Body Studio on Monday, March 30th at 11:05 AM.

We’ll spend the first half focusing on targeted core and shoulder stability, then finish with a deep, restorative stretch flow. It’s the ultimate ‘balanced’ start to the week. Can’t wait to see you there! ✨

02/21/2026

Swapped the heavy lifting for some heavy purring today. 🐈‍⬛✨

​If you need me, I’ll be right here undergoing specialized "Cat Therapy" at Cat Tales Cat Café. 10/10 would recommend for lowering cortisol levels!

02/21/2026

If you’ve ever walked into a weight room and felt like you didn't belong—or just didn't know which lever to pull first—I totally get it. It’s a lot to take in.

But here’s the reality: strength training isn’t just for "gym people." It’s for anyone who wants to stay independent and capable as they get older. It’s about being able to carry your own heavy groceries, stay steady on your feet, and move through life without those nagging aches and pains.

​I’m partnering with Raleigh Parks and Rec to host Strength Foundations at Jaycee Community Center. It’s a completely free, small-group class designed specifically for beginners. No ego, no complicated machines—just me showing you the basic movements so you can feel confident in any fitness space.

​The Details:
🗓 Monday, Feb 23rd @ 12:00 PM
📍 Jaycee Community Center (Fitness Room)
💰 FREE (Open to ages 18-100!)

I still have 3 spots open. If you’ve been waiting for a sign to start, this is it.

You can register through the link in my bio or directly on the Jaycee CC website. I’d love to see you there!

​ JayceeCommunityCenter RaleighFitness

02/15/2026

"Imagine there was something you could do that would not only improve your mood, cognition, and energy, but also lower your chances of cancer, diabetes, heart disease, and even death.

It’s not taking a pill: it’s strength training."

Strength training offers a range of benefits, experts say. Here's how to start.

02/08/2026

225lbs today = Independence at 80. 🛡️

Lifts like the Hex Bar Deadlift aren’t just for "gym bros." They are the ultimate insurance policy for your future self.

As we age, we naturally lose muscle and bone density. Compound lifts—the big ones that move multiple joints at once—are how we fight back.

Here’s the "Science" made simple:

✅ Bone Health: Lifting heavy loads signals your bones to stay dense and strong, not brittle.

✅ Safety: Every hinge you practice now is a fall prevented 30 years from now.

✅ Freedom: Being able to get off the floor, carry your own groceries, and move without pain shouldn't be a luxury—it should be a given.

I’m pulling 225lbs today so I never have to ask for help getting out of a chair later. Strength is the fountain of youth. ---

What are you training for? Longevity or just the weekend? Let’s talk in the comments.

​ TrainerTips

01/25/2026

🌙 There is something magical about the trails at night...

Huge shout-out to the amazing crew that joined me at Forest Ridge Park on January 21st! We had such a great turnout, and honestly, the energy of this group made those 4 miles fly by. 🌲✨

If you’ve been wanting to try trail running but feel a little intimidated by the dark or the "speed" factor, this is for you. We keep things at a comfortable, social pace. It’s about the experience, not the leaderboard! Plus, we have the wonderful Jennifer running the sweep, so you can move at whatever pace feels good to you and never have to worry about being left behind.

​We're doing it all over again on February 25th and I’d love for you to run with us!

​Details:
​📍 Where: Forest Ridge Park
​🗓️ When: February 25th
​💰 Cost: Just $2 (cheapest therapy ever, right?)
​🔗 Sign Up: Register through the Forest Ridge Park website via the RecTrac link.

Grab your headlamp and let's get some dirt on our shoes! Who’s coming with me this time? 👟👇

​

01/18/2026

Seize the Night! 🌙🏃‍♂️ Ready to take your training off-road after hours?

Join us for the Seize the Night Trail Run at Forest Ridge Park! Whether you’re training for a race or just love the trails, this is a social, no-drop run through the beautiful Shoreline Trail.

When: 🗓 Wednesday, Jan 21 | 6:00 PM - 8:00 PM
🗓 Wednesday, Feb 25 | 6:00 PM - 8:00 PM

The Details:
📍 Location: Forest Ridge Park (2100 Old NC 98 Hwy, Wake Forest)
💰 Cost: Only $2.00!
🔦 Required: Headlamps or lights are a MUST.
📱 Safety: Please bring a cell phone.

The run kicks off at 6:15 PM sharp. Come warm up, learn the course, and enjoy the night woods with a great group. 🌲✨

How to Join:
Register online via the City of Raleigh WebTrac (Activity # FRORNIGHTRUN-007 or 008).

Questions? Call (919) 996-5800. See you on the trail! 🤘

Registration Link: https://ncraleighweb.myvscloud.com/webtrac/web/iteminfo.html?module=AR&fmid=482117641&InterfaceParameter=WebTrac