One of the biggest challenges my nutrition clients report is how hard it is to commit to their goals on the weekend. Here are my 5 top tips to crush your goals on the weekend! Create structure. Lack of structure is a big reason people don’t follow through with fitness and nutrition commitments. The weekend… Continue reading How to crush your goals on the weekend
It's that time of the year- turkey, stuffing, mashed potatoes and gravy timmmme! Try these 11 tips that will help you stick to your health and fitness goals while enjoying your Thanksgiving and all the traditions that come along with it! You'll feel proud, content and won't end up in a food coma for the… Continue reading How To Do Thanksgiving Without Wrecking Your Health Goals
“People don’t decide their future. They decide their habits, and it’s their habits that decide their future.” -F.M. Alexander Here’s how it goes. You are crushing your goals, life is awesome and then without realizing it, as time passes, you find you gained 30 pounds, stopped exercising consistently and are seriously discontented with the life… Continue reading Why We Get Off Track With Our Diet and 5 Things We Can Do To Get Us Back On Track
This past year has been an eye-opener for me. Probably one of the toughest years I have had in my life so far. Through all this craziness, I learned so much about myself and what I need in order to take care of me. Turns out, I gave away everything I had to my teaching… Continue reading 10 Simple Ways to Take Care of You
Losing weight gets harder as the process lengthens. Simply eating less and exercising more is not all it takes to lose weight. Both eating less and exercising more have consistently been proven to FAIL for more than 95% of the population (Bailor, 2018). However, studies have shown that some people who exercise consistently and alter… Continue reading Help! The scale won’t budge!
SPRING FEVER ONE MONTH BACK TO FITNESS CHALLENGE This program is a great option for weight loss, building nutrition and fitness habits and being held accountable by me, as your trainer and a group of motivated individuals with similar goals. Challenge program Details: $85 to enter at time of registration After payment is received, you… Continue reading SPRING FEVER ONE-MONTH CHALLENGE!
I am mixing it up in the kitchen and I have been trying out a few new recipes. I love this one: protein packed, delicious, energizing and easy (even though there are lots of ingredients)! Servings: 6 Calories: 315 Protein: 33g Carbs: 22.5g Fat: 9g Ingredients: Salad: 1 lb boneless skinless chicken breast (cut into… Continue reading Greek Quinoa Chicken Salad
Body composition is based on more than a number on the scale. Many people can decrease their size without the scale even budging. According to Nichols (2004), One pound of muscle takes up less space in our bodies than one pound of fat. When many people work to lose weight, resistance training is added into… Continue reading Myth: The Scale Determines Your Health and Fitness Success.
Brene Brown, the author of Daring Greatly and The Gifts of Imperfections, is truly one of the most inspiring human beings. Through her writing, she teaches the importance of owning who you are and showing up each day, in every moment, no matter how frightening somethings may be. She reminds us in Daring Greatly that… Continue reading Own who you are and live your fullest life.
I do the best I can to get the most volume out of my macros (carbs, fat and protein). I want the most satisfying snacks and meals that take up the least amount of my daily macros and still taste deeee-lish! This breakfast sandwich is a great snack, pre or post workout or, of course,… Continue reading Egg-white, Spinach and Tomato Breakfast Sandwich