Look good, feel better.

What is Mellow Muscle?

Mellow Muscle is a training mentality that empowers you to connect mind and body through movement. At Mellow Muscle, we are going to work hard, get strong, and be kind to ourselves. I’m here to join you on your fitness journey not as a critic or a cheerleader, but as a coach, committed to supporting you in building life-long practices of health and wellness.

About Coach Sage

he/him

Holistic Strength & Mobility Coach

I’m a groovy lad from Greensboro, NC, currently living and loving life in Austin, TX. I grew up playing sports and I’ve continued to pursue my passion for movement through lifting and yoga. I believe that moving keeps me grooving! This foundational philosophy has helped me build a more positive relationship with my body and I find myself happier and healthier than I’ve ever been.

Prioritizing your health looks different for everyone, and finding ways to practice healthy habits that fit your lifestyle is key. I’m here to guide you kindly through the world of peace, love, and muscles, and get you closer to achieving your health and wellness goals.

I can’t wait to bring more groove to your fitness journey!

xo Coach Sage

ISSA Certified Personal Trainer

Registered Yoga Teacher (RYT Certified)

Hablo Español!

Resistance Training

Resistance training is the meat and potatoes of building muscle. RT is a comprehensive approach to training that includes free weights, machines, bands, and body weight exercises. Research shows that RT has positive impacts on muscle growth, cardiovascular health, and the nervous system.

My Four Pillars of Health

Mobility

Mobility, not to be confused with flexibility, is your ability to move with balance and ease throughout your life. My training approach focuses on building mobility practices into your workout routine so that you can live a long, healthy, and independent life of movement.

Mindfulness

Mindfulness is the lifelong practice of being present. I guide my clients in bringing more presence to their workouts and focusing on breath to help connect mind and body. This practice is essential to holistic wellbeing and living a full and healthy life inside and outside the gym.

Community

What’s the fun in getting stronger if we have no one to do it with?! Surrounding yourself with a community of fitness lovers is an essential ingredient in building a lifelong fitness practice. Join us for a weekly social lift, a monthly hike, or a neighborhood walk. Be part of something bigger.

Let’s start with a walk!

From the Mellow Muscle Club

  • I came into the strength-training as a complete novice, but wanting to build a routine and gain muscle mass as I approach 40. Sage was the perfect partner: nerding out with me on the science behind hypertrophy / diet, helping me set goals, and keeping me on track. Since high school I’ve weighed between 150-160. I’m coming up on one year with Sage and hit my goal of 180. Can’t recommend him enough.

    Will

  • Sage's kind and easy going character helped me frame aesthetic fitness goals within a wider panorama of longterm health. He helped me create a positive relationship with small habits and steps that keep me from falling off the rails when other parts of my life get busy. I am very grateful for Sage.

    Paul

  • Sage is a great Trainer. He's always pushing me to new heights and has helped me get comfortable with lifting. Im so glad to have had him to help me when I started the strength training part of my exercise journey.

    Travis

  • Good dude. Good gains.

    John

  • Sage treated my success (in and out of the gym) as his very own. His training and nutrition programming adapted to my changing schedule and budget over our 18 months working together. He has a gift of pinpointing the way around life’s hurdles.

    Jonathan

  • I've always enjoyed lifting but never took it seriously or pushed myself. When I started working with Sage, he was so supportive of my goal to get stronger and helped me frame specific goals that we could measure to track my progress. With Sages's programming, coaching, and encouragement, I crushed my goals and had fun doing it! Sage is a great coach but an even better person whose friendliness and community building skills should not be overlooked. So thankful for you, Sage, and for the community you helped me build at the gym!

    Morgan

  • Before I started working with Sage, what held me back most was my mindset. After focusing on powerlifting a couple years ago, I would push myself for months trying to fit in every protocol and then burnout and regress. Sage was the first coach to encourage me to slow down, scale back, and rebuild. As a result, I ended up breaking some personal records that I had been plateaued on, plus the lifts felt smoother and I had faster recovery time. So often in fitness, we focus on the outcomes we want to achieve more than the sustainable mindset shifts it will take to lead us to those outcomes. I am grateful to be working with a coach like Sage who has helped me to focus more on the journey than the destination.

    Ashley