Ambitious Solopreneur? Get back 10-20 hours per week w/ systems & delegation 🏝️ Your 'Co-Pilot' to scale with simplicity.

I was living my life waiting for “someday”... 

“Someday” I’ll take that trip... 

"Someday" I'll have more time to do what I love...

Then, I decided to stop waiting. 

I started designing the life and business I wanted. 

In 2016, I dove head first into entrepreneurship.
 
I went from $0 to 5-figure months within 90-days. Within a year, I paid off all my debt and created complete financial freedom for myself. 
 
Having money is great (don't get me wrong), but I wanted true wealth = TIME freedom.

I wanted a business that could run without me. 

I dreamt of unplugged vacations, living in other countries and exploring the world less-traveled. 
 
To make this happen, I needed the right strategies and systems in place to run on auto-pilot, while STILL growing profits & serving my clients at the highest level.
 
So, I invested thousands of dollars and countless hours figuring it out & making every mistake you can think of, to find the simplest solutions to scaling as a solo entrepreneur.  
 
Since then, I've applied these same solutions to other 1-person businesses. I help solopreneurs get back 20+ hours per week by amplifying what they love doing and simplifying everything else.

My clients are scaling their 6 & 7 figure businesses without wasting more time, without adding complexity, and without hiring a bunch of people. 
 
This isn’t theory (see testimonials below).

And I actually live this life too! 

I've been traveling full time since 2019 (49 countries so far), keeping business simple, and having the time of my life instead of waiting for "someday". 

In my free time, I dance, scuba dive, hike, do yoga, savor unique meals & plan my next trip! 


𝙃𝙤𝙬 𝙄 𝙃𝙚𝙡𝙥 𝙔𝙤𝙪 𝙎𝙘𝙖𝙡𝙚 𝙔𝙤𝙪𝙧 𝘽𝙪𝙨𝙞𝙣𝙚𝙨𝙨 past $100K+ ⤵️

If you’re looking to get your TIME back without the frustration of doing it alone, I'm your "co-pilot" 🚀

I help you amplify your impact and simplify your business to operate seamlessly around your ideal lifestyle. 


🏝 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆 𝗦𝗲𝘀𝘀𝗶𝗼𝗻: As a solopreneur, it's difficult to see your blindspots (& opportunities). 

We'll identify points of leverage & a simple roadmap you can put into action, to work less while increasing income (link in profile). 


🏝 𝟭𝟮-𝗪𝗲𝗲𝗸 𝗦𝗰𝗮𝗹𝗶𝗻𝗴 𝗦𝗽𝗿𝗶𝗻𝘁: 1:1 strategy + implementation. Most consultants just talk strategy, but I'm all about ACTION. We'll improve your business structure, FIX what's broken, and most importantly: *implement* systems to run your business on auto-pilot to achieve the freedom you desire. 

Use the appointment link to book a call 👩🏻‍💻

Renee La Tour

I help results driven executives and business owners decrease inflammation so they can lose weight, build muscle, gain energy and increase focus without spending hours in the gym and jumping from diet to diet.

✨ ABOUT ME
My personal health journey hasn’t been easy — and I wouldn’t trade a single moment of it.

I’ve battled gut issues, systemic bacterial infections, chronic inflammation, and the cascade of challenges they bring. But through those struggles, I gained something far more powerful: deep understanding, resilience, and purpose.

Today, I use that lived experience — combined with 8 years of professional expertise as a certified personal trainer, corrective exercise specialist, and nutrition coach — to help others transform their health from the inside out.

I now work online as a holistic fitness and nutrition coach and advocate for a revolutionary health and wellness technology that is changing lives.

Real change requires more than just workouts.  It requires more than just changes to your nutrition.

 It requires a whole-health strategy — one that includes personalized training, optimal nutrition, inflammation reduction, and lifestyle alignment and equipping your body with the right tools to help it to thrive.

🧠 MY COACHING PHILOSOPHY
I don’t believe in quick fixes or one-size-fits-all plans. I believe in:
Custom solutions that reflect your goals and your biology

Root-cause resolution — not symptom chasing

Evidence-based strategies for long-term, sustainable results

Empowering you to build a strong, energetic, and resilient body at any age

If you're not addressing inflammation, you may be spinning your wheels. I’ve seen firsthand how it can stall progress — even when you’re doing everything “right.”

That’s why I help clients break through that invisible wall, so they can look, feel, and perform at their best — physically, mentally, and emotionally.

👋 READY TO LEVEL UP?
Whether you're a high-performer looking to optimize your health, or someone who's been struggling to get results despite trying “everything,” I’d love to help you cut through the noise and finally make real progress.

Send me a message — I’m always happy to connect and answer any questions!

Sami Nordlund

Looking to improve just 1% every day?

The work you put in matters.
 How you fuel your body matters.
 Consistency matters.

I’ll never tell you otherwise — because I’ve lived it and I coach it every day.

When you show up with intention, train consistently, eat to support your goals, and take care of your recovery and lifestyle habits… that’s where real change happens.

Foundations always come first. 💯

That said — sometimes it’s helpful to have simple tools that complement the work you’re already doing. Tools that support the body’s natural balance and overall well-being — not replace effort or discipline.

I’ve been training and eating well for a long time, and what I’ve noticed over the past several months is how much more consistent I feel in my energy, focus, and day-to-day performance when I stay dialed into both my habits and the tools I use to support them.

If you’ve been following me, you know I personally use a non-transdermal phototherapy patch as part of my wellness routine. Nothing goes into the body — it simply works with light and the body’s natural processes.

Not a shortcut.
Not a magic fix.
Just another layer of support alongside solid habits.

If you’re someone who values steady progress, consistency, and long-term wellness, I’m always happy to share what’s been working for me. 💬

Performance Coach & Entrepreneur | Helping Driven Professionals Build Sustainable Energy & Performance | Building Leaders in the Wellness Space

I read a post from another coach this week that I agreed with almost completely.
If you don’t have the basics dialed in —

 ✔️ Consistent movement
 ✔️ Solid nutrition
 ✔️ Quality sleep
 ✔️ Stress management
 ✔️ Hydration
 ✔️ Daily sunlight

…then chasing hacks and shortcuts probably isn’t the answer.

Foundations always come first.

Where I slightly differ is this:
 The right wellness tools can support the basics — not replace them — when they work in alignment with the body’s natural processes.

That’s why I personally use a non-transdermal phototherapy patch as part of my routine. Nothing goes into the body — it simply works with light and complements the habits I already prioritize.

It’s not a shortcut.

 It’s a support system.

If you’re someone who values consistency and long-term wellness (not quick fixes), I’d love to hear your take:

 👉 What foundational habit has made the biggest difference for you?

Pinpoint what’s holding you back and equip your body to thrive!

Most people think hydration is just about what you drink…
but true hydration starts inside your cells.

Your body actually makes its own water — right inside the mitochondria.
 When those little powerhouses are firing on all cylinders, they don’t just make energy (ATP)…

they create metabolic water — hydration from within. 💥

Here’s where it gets interesting 👇

 When we spend long hours indoors — under artificial lighting — we’re exposed to mostly blue light and missing out on the natural red and near-infrared light our bodies were designed to thrive on.

That imbalance doesn’t just mess with your sleep or mood…

 it can impact how well your mitochondria — and your cells — function and hydrate.

Here are some ways that you can help support your body after being indoors more:
 ✨ A few minutes of targeted red and near-infrared light
 ✨ Wearable phototherapy patches that help signal cellular efficiency — nothing added, just a reminder for my body to do what it already knows how to do

Because hydration isn’t only about more water — it’s about helping your body create it from the inside out.

Save this post for the days when your energy feels off and that extra glass of water just isn’t cutting it. 💧

The only thing standing between you are your goal is the BS story you keep telling yourself as to why you can’t achieve it.   -Jordan Belfort

This is a powerful statement and I know it may seem a bit harsh but…

There is truth here.

You just need to have the eyes to see it and the humility to admit it.

I have said it before and I will say it again…

If you want something enough you are going to work for it.

If it’s really important to you then you are going to make the time for it.

Sure life is busy.

I get it!

I understand completely how challenging it can be to fit everything in.

Sometimes you have to step back and make some hard choices in regards to what is fueling you and what is draining you.

What is helping you reach your goals and what is keeping you from them.

Sometimes you have to get creative about fitting in exercise.

But for the most part…you need to get ruthless about choosing to carve out time to…

Take care of your health or your body will eventually force you to and…

It will be harder to recover than it would have been to just make the time in the first place.

Many times people need help to get started.

It can be overwhelming to know where to start.

What the right plan is.

What food to eat.

How much food to eat.

What exercise to do.

How much exercise to do.

Don’t let the overwhelm and lack of knowledge be one of your BS stories.

Reach out for help.

It can be a game changer for you.

Interested in working with me?

Message me and we can get a free discovery call scheduled.

We will talk about your goals and your challenges and see if working together would make sense.

“If you do the work, you get rewarded.  There are no shortcuts in life”  Michael Jordan

I could just leave it right there.

Is there really much left to say?

It really is simple.

If you want to get somewhere in life…

If you want to accomplish a goal…

You have to do the work necessary to get there.

There truly are no shortcuts.

There are no true quick fixes that work for the long term.

Most quick fixes only make it harder for you in the long run.

So why not just start doing what’s necessary?

How much do you want what you are dreaming about?

It will show by the effort you put in.

We can talk about it all day long…

But our actions are going to speak louder than our words.

So if you want it…

Show it!

If you need some help getting started, reach out.

We can talk about your goals and your challenges and see if working together makes sense.

Take it from me…having a coach in your corner can make all the difference in the world!

Have you ever been so excited about something that you just couldn’t keep it to yourself?

I hope that you have.

And if you haven’t…I hope that you will be someday.

There is something so beautiful about it…

You are so excited that…

You don’t care what anyone else thinks.

You can’t stop talking about it.

It awakens dreams and hopes you didn’t know you had.

It consumes your thoughts and your conversations.

You want to share it with anyone and everyone.

You want everyone else to be as excited about it as you are.

Not everyone will be.

Some people will tell you to stop talking to them about it.

They will try to snuff out the fire you have.

But I hope and pray that you will keep going.

This last year has been a year of new for me.

New beginnings.

New hope.

New dreams.

And I am so excited about what the future holds.

I want everyone else to be as excited as I am.

I want everyone else to have the same hope that I do.

Some have told me to stop talking about it sadly.

But I will just keep going…moving on to find someone else who has eyes to see what I see.

What are you excited about right now?

One more week till prep begins!

I never thought I would be so excited for a calorie deficit to start 😂

I have been bulking up to get ready for this.

In case you wonder why…

When you bulk you add muscle.

To do that you have to eat a calorie surplus.

When you do that you naturally add some healthy body fat.

But the goal…

Is to build enough muscle that you have some to spare during the prep time when you are on a calorie deficit.

Because the body will naturally want to take some of it along with the body fat.

So build, build, build we have!

I am proud of the work I have put in and I am excited to see the results as I start to shed the body fat.

I am also excited for my clothes to fit a little less tight 😀

T calorie deficit will happen little amounts at a time.

Not a big jump.

Fasted cardio in the mornings will be a new part of my routine.

And the tools and habits that will be in place so that my body can operate efficiently are:

Rolling, stretching and mobility work
Regular massages
Supplements like creatine and BCAA’s
Phototherapy patches 
REST on my off days!
Hydration with electrolytes
Good nutrition 

Let the prep begin!

Have you ever competed in a bodybuilding competition or have you ever wanted to?  I would love to hear your experience if you have!

Ever wonder what’s better — putting something into your body…

 or helping your body make more of what it already knows how to produce? 🤔
That’s what makes these wearable wellness patches so fascinating to me.

 They’re non-transdermal — meaning nothing goes into the skin — and they work by naturally supporting the body’s own ability to elevate certain peptides and amino acids.

It’s a completely different approach than injectables or supplements…

and I love how simple and natural it feels. 💫

What do you think — do you prefer giving your body nutrients directly, or helping it do what it already does best?

👇 Drop your thoughts below — I’d love to hear your take!

Glutathione!  The Master Antioxidant!

No this isn’t an intro to a new cartoon.

Odds are you have never heard of it before…but glutathione plays some pretty important roles in your body.

So…what is it?

It is a tripeptide molecule that is made up of 3 amino acids: glutamine, cysteine and glycine.  

It is considered the body’s most powerful antioxidant due to its role in neutralizing free radicals and reactive oxygen species.

Free radicals are produced naturally in the body during metabolism but they can also be generated by external factors such as exposure to radiation, pollution, tobacco smoke and chemicals. 

While some level of free radicals is normal and even necessary for processes like immune function…excessive amounts can lead to oxidative stress which is linked to various diseases such as cancer and heart disease.

Reactive oxygen species are also naturally produced in the body but excess levels, just like with free radicals, have been linked to diseases like cancer, heart disease and neurodegenerative disorders.

Glutathione helps to essentially neutralize these.

It hunts those little buggars down before they can cause damage to the cells.

Glutathione is helpful for:
*Detoxification
*Immune function
*Antioxidant recycling 
*Regulation of cellular processes

Supplementing with a quality glutathione product can be helpful and eating foods that help the body produce it is helpful…

The problem can be…

If you have something like, leaky gut…you may not be absorbing the nutrients you need from the supplement or the food.

And a supplement normally will only raise levels of glutathione in your system by 23-30% and will only be effective for a couple hours.

I know of a far more effective way.

If you are interested in learning more, comment “ME” and I will send you a video on it.

When you find something that supports people in so many different ways…
 you can’t help but share it with everyone you meet. 💖

Granted — not everyone is ready to hear about it.

 Some might think I’m a little crazy 😅

But that’s okay.

Because my heart has always been to help people feel their best —
 to thrive, not just survive. 🌿

So when I discover something that helps the body do what it was designed to do naturally…

 I feel like it’s my responsibility to share.

Of course, I’ll always encourage the basics:
 ✅ Exercise
 ✅ Nutrition
 ✅ Quality sleep
 ✅ Hydration
 ✅ Stress management
 ✅ Self-care

Those are the foundations of good health.

But sometimes, it helps to have extra tools — things that work with your body to support balance, energy, recovery, focus, and overall well-being.

The experiences people have shared with me since trying these wearable wellness patches have been so inspiring — things like:

 ✨ Feeling more focused and clear-headed
 ✨ Recovering more smoothly after workouts or long days
 ✨ Feeling more energized and rested
 ✨ Noticing their skin and overall vitality improve

It’s amazing what can happen when you give your body the right kind of support. 💫

If you’re curious about how these patches work, I’m always happy to share more info — no pressure, just real conversation.

What you’re not changing, you’re choosing.

This is a powerful statement that we all likely need to hear in some area of our lives.

As we run head on into 2026 are you needing change in your health or finances?

If you do, there is hope.

I am excited for the year ahead.

I am excited to not only continue to see improvements physically but I am even more excited to see financial and business goals come to fruition.

I am even more excited because I get to do that by doing what I love…helping others.

I choose to continue to challenge myself.

I choose to grow.

I choose to be coachable.

I choose to take action.

What are you choosing this year?

I thought I was building a fitness business.

I’m not.

I’m building leaders who take ownership of their health, their habits, and their future.

Fitness is a tool.

Wellness is a foundation.

Leadership is the goal.

Long-term impact beats short-term results — every time.

If you’re interested in building something meaningful, we should connect.

“What are you really building right now?”

Voting for Ms. Health & Fitness is officially open!

You can vote once a day.  

I would really appreciate your support!  

The link to vote is in the comments!

Can a phototherapy patch really make a difference…
 or is it just a placebo effect? 🤔

Here’s what I’ll say — these patches are patented, which means there’s real science and testing behind them.

But beyond that… I can only speak from my own experience.

I’m not a doctor, and I don’t make medical claims — I just share what I’ve personally noticed and what others I know have shared, too.

Before my photoshoot last year, I had been training hard with my coach and fueling my body well.

About 3 months prior to my prep, I started using the patches as part of my daily wellness routine — and I began noticing some interesting shifts in how I felt.

Things like:
 ✨ More balanced energy throughout the day
 ✨ Feeling stronger and more focused in my workouts
 ✨ Smoother recovery and overall sense of well-being
 ✨ Clearer skin and a healthy glow
 ✨ Feeling more calm and resilient under pressure

Now, I’ve been consistent with my training and nutrition for years — that’s not new. But the way I’ve felt over the past several months has been noticeably different.

It’s just another reminder that sometimes small, natural tools can help the body do what it already knows how to do. 💫

What about you?

 What’s something in your body or health that you’d love to feel more balanced or energized in this year? 👇

You guys!
Voting opens tomorrow!
I would really appreciate your support!
Link is in the comments!

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One of the biggest reasons I do what I do is because I’ve watched so many people do “all the right things” — and still not feel their best.
They’re busy, driven, successful…

 But tired. Stressed. Running on empty.

 Just pushing through instead of truly thriving.
Early on in my coaching career, I believed prevention was pretty simple:
 Eat well.
 Train consistently.
 Get enough sleep.
 Stay disciplined.

And honestly — those things still matter. They’re the foundation of everything I teach.

But over the years, my perspective has expanded. 

I’ve learned that the body isn’t just calories and workouts — it’s an intelligent system constantly communicating with its environment, responding to stress, light, recovery, rhythm, hydration, and lifestyle patterns.

That shift changed how I approach my own health — and how I support my clients.
This work isn’t about replacing medicine or chasing hacks.

It’s about widening the definition of what proactive health really looks like — before burnout, breakdown, or frustration sets in.

If you’ve been consistent, doing the “right” things, and still feel like there’s another level available for your energy, focus, and performance… you’re not alone.

💬 Curious — what’s one area of your health you’d love to optimize right now?

What does strength mean to you?

I had to answer this question the other day.

It didn’t take me long to think about my answer.

It means so much more than just muscle or how much you can lift…to me.

To me strength is about doing the hard things when no one else is looking.

Doing the necessary things no matter how boring and redundant because you know the outcome will be worth it.

It’s making the choice to prioritize health and wellness even when no one else around you is, because you know you are worth it and you want to be an example to those you love.

It’s about building a solid foundation so that you have longevity not just a good appearance.

I would love to hear from you.

What does strength mean to YOU?

Sometimes you just have to kick yourself out of your comfort zone. 😂

I did something that is very much outside my comfort zone.

Looks like it’s the year for doing that lol.

I signed up for another competition and I am going to need your guys’ help with this one!

I entered to be featured on the cover of Muscle and Fitness HERS!

You would think that being on social media and regularly posting pictures of myself that I would be more comfortable with being photographed but it’s not my favorite thing.

I am also not a fan of looking at pictures of myself.

I tend to pick them apart.

We women tend to do this. 🙃

I realized this once again is an insecurity that I need to face and overcome.

Here is what I know…

I am so thankful for my health.

I am thankful for the strength and physique I have been able to build.

I have worked hard to get where I am.

I am also thankful for opportunity and privilege that I have to be able to be an example to other women.

My hope is that I can be an inspiration to women of all ages to know that if they put the work in that they can be the best, strongest and healthiest version of themselves possible.

So here’s the other part that is outside my comfort zone…

Asking for your help.  😂

Voting starts January 26th.

I would love your support!

Thank you in advance for taking the time to vote!

“Your biggest challenge is to show up when your mind is making the best excuses.”

It’s so true isn’t it?

How often do we put something off because we give in to the “best excuses”?

I don’t have time.

I have more important things to do.

It’s selfish for me to prioritize myself.

It’s going to be uncomfortable.

I am intimidated.

I am incapable.

The list of excuses goes on and on.

Reality is…that’s all they are…EXCUSES.

If you want something you are going to push through those excuses.

You are going to change your mindset.

You are going to make the time.

You are going to deal with some discomfort.

Because you know deep down that it is what is BEST for you.

It’s time to stop giving the excuses power.

It’s time to empower yourself by prioritizing your health.

Plain and simple.

Your body, your mind and everyone else around you will thank you for it.

Need help to do that?

There is no shame in admitting that!

Having someone to give you a plan, and to help hold you accountable is the game changer.

I’m here to help!

Comment “ME” and we can set up a free discovery call to talk about your goals and challenges and see if working together makes sense!

Should you eat convenience foods if you have fat loss goals?

I had a question from a client the other day that I realize a lot of people probably wonder about.

There are so many different opinions out there about nutrition and what you should and shouldn’t eat etc.

It can be confusing for many especially if you are already frustrated with not seeing results.

So let’s address this question.

For fat loss goals…

For MOST people…

It really is as simple as eating in a calorie deficit and making sure that you are also building muscle so that you can effectively burn more fat.

Eating the right amount of macros…(carbohydrates, proteins and fats) ensures that your body has the right nutrients for building muscle and the energy you need to build that muscle.

So technically speaking…

You can eat whatever you want as long as you stay in your recommended calorie intake and macro goals and still lose fat and build muscle.

The quality of food that you eat does matter in the long run though because it will make sure that you are getting the micronutrients that you need to fuel your body well.

My recommendation and hope for everyone I talk to about nutrition is that 80% of the time they are choosing single ingredient foods that help to nourish the body well.

For those who are just starting out on a new nutrition plan though…it can be overwhelming to change habits or do a complete overhaul of their diet.

In those cases I would recommend changing small things at first and working your way up.

Getting overwhelmed and giving up isn’t going to get you anywhere.

So for instance…if using minute rice instead of white rice feels less overwhelming, do it.

If buying pre-cooked grilled chicken or rotisserie chicken saves you time, do it.

If buying frozen steamed veggies helps, do it.
Other great options to save you time and take the guesswork out of your planning:

*Preportioned greek yogurt
*Single serve protein shakes or protein bars (just be mindful of added sugars!)
*Precooked hard boiled eggs
*Tuna or salmon pouches
*Single serve cottage cheese packs
*Plain oatmeal packs

What are some convenience foods that you use to help save you time?

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Renee La Tour

Sami Nordlund

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The Battle

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