Confused about what and how much to eat? I gotchu. In this episode, I explain step-by-step how to conduct a simple, yet effective nutrition audit. Taking the time to audit your nutrition is the first step in establishing a baseline for your energy needs and empowering you to make the right choices to *actually* move the dial when it comes to your physique. LISTEN HERE Grab this FREE guide, which explains EXACTLY how to conduct…

What worked in my 20’s no longer works in my 40’s…⁠ ⁠ If you can relate, it’s time for a new approach!⁠ ⁠ I remember doing all this…⁠ Endless hours of cardio⁠ Restrictive diets (Slim Fast and Atkins, anyone?)⁠ More cardio⁠ Choosing only “low-calorie” foods (remember Snackwells?)⁠ Drinking coffee and protein shakes to keep me full⁠ Taking diet pills (what were those called…Hydroxycut??)⁠ Doing juice cleanses and detoxes⁠ Skipping breakfast and waiting to eat until…

Confused about how much to eat?⁠ ⁠ You’re not alone!⁠ ⁠ Consider this scenario…⁠ ⁠ You used an online calculator and it told you to eat 1,700 calories.⁠ ⁠ An old macro coach gave you a 40/30/30 split with 1,400 calories per day. ⁠ ⁠ A challenge at your gym cut your daily carbs to 100g.⁠ ⁠ Your fit friend said you’d lose 1 pound per week eating 1,200 calories per day. ⁠ ⁠ Oy….

Welcome to the next episode of the Carrots ‘N’ Cake Podcast! Today I’m sharing five favorites, but before I do, I have a few exciting announcements to share! Episode 85: Listen Here Exciting Announcements Cycle Syncing Masterclass [Tuesday, September 21st] – Learn how to sync your workouts with your menstrual cycle for better results, less frustration, and hormonal harmony! Free Nutrition Audit – Let me show you how to take the first step by conducting a simple, yet effective nutrition audit with…

Cycle syncing is NOT magic…⁠⁠ ⁠⁠ But it’s helped me get results!⁠⁠ ⁠⁠ MARCH 2021 ⁠⁠ weight: 147.3⁠⁠ muscle mass: 63.5⁠⁠ body fat %: 22.9⁠⁠ ⁠⁠ SEPTEMBER 2021⁠⁠ weight: 144.1⁠⁠ muscle mass: 64.8⁠⁠ body fat %: 19.7⁠⁠ ⁠⁠ I love cycle syncing because I’m fascinated by all things hormones, but it’s not a “special rainbow unicorn” when it comes to your physique goals. ⁠⁠However, you know what IS a special rainbow unicorn? ⁠⁠ ⁠⁠ LISTENING…

The best workouts to do during each phase of your cycle If you’re looking to optimize your hormones and energy levels throughout your menstrual cycle, finding the best workouts could help you perform better and progress more quickly (and with less mental stress) toward your body composition goals. Aka cycle syncing!  🔹 Menstruation (Days 1-6): Your energy is at its lowest at the start of your period. Your hormones drop in order to trigger menstruation,…

Working out in your follicular phase In the follicular phase of your cycle, you’ll burn fat and gain lean muscle more easily. Awesome! ⁠⁠ ⁠⁠ Your body can more efficiently use carbohydrates for fuel, so this means you’ll experience greater energy and stamina in your workouts and recover faster. ⁠⁠🔥 ⁠⁠ Higher testosterone also helps your body build muscle more effectively. In fact, some studies have found that when you train in the follicular phase,…

Cycle Syncing and Your Workouts  As a woman, your body goes through significant changes each and every month. Those changes can influence many things including how well you metabolize food, how well you sleep, how much patience you have with your kids, and how effective your workouts are. ⁠⁠ ⁠⁠ In fact, because the changes are so significant, I often recommend that my 1:1 clients not only track their cycle, but also alter their nutrition…

In this episode of the Carrots ‘N’ Cake Podcast, I talk all about cycle syncing and how it has changed my training and physique. I’ve learned how to prioritize my workouts to build lean muscle and burn fat depending on where I am in my menstrual cycle, and now I’m sharing that information with YOU! Intuitively, most women know what our bodies need, but we choose to ignore them, which is sometimes why we don’t…

Did you know it’s harder to build muscle in the luteal phase of your cycle compared to the follicular phase? Interesting, right? Ok, let’s start with the luteal phase… The luteal phase is the ‘second half’ of your cycle – from ovulation (approximately day 14 of a 28-day cycle) through the 1st day of your next period. During this time, your body experiences a considerable upsurge in estrogen and progesterone followed by a decline, which…

Do you need more willpower to get to your goals or is that BS? Alternate title: How do you eat 3 bites of ice cream? In this episode, I share my 4 pillar approach to developing more willpower. Well, technically, setting yourself up for success instead of solely relying on willpower. I share actionable steps you can take to balance your nutrition (and blood sugar) and how to feel more in control of your emotions…

And she’s not alone in her struggles! We hear this all the time from women, especially when they hit their 30s, 40, and 50s. Jen tried lowering her calories and upping her cardio, but nothing worked. ⁠ ⁠ Eating no more than 1550 calories a day (she said she’d often eat less), she had been dieting too low for too long and had a host of health issues as a result. She suffered from hormonal issues,…

Welcome to the next edition of the Carrots ‘N’ Cake Podcast! Today, I’m sharing 5 favorites in this virtual iced coffee date, and I think you are really going to love them! ANNOUNCEMENTS: The #Dirty30Challenge starts on Tuesday, September 7th. It’s a FREE fitness challenge to help you get consistent with your workouts after a crazy summer. Just complete 4 quick and dirty workouts (30 minutes or less) in 5 days. All you need is…

Muscle-building hard truths…⁠⁠ ⁠⁠ Are any of these news to you? ⁠⁠ ⁠⁠ If you want to TONE UP = BUILD MUSCLE⁠⁠ If you want to GET LEAN = BUILD MUSCLE⁠⁠ If you want to SLIM DOWN = BUILD MUSCLE⁠⁠ If you want to LOSE WEIGHT = BUILD MUSCLE⁠⁠ ⁠⁠ If may seem counterintuitive, but to lose weight, you need to build (or maintain) muscle. ⁠⁠ ⁠⁠ But you can’t do this if you are…⁠⁠…

Join the Dirty 30 Challenge FREE 5-DAY FITNESS CHALLENGE WITH QUICK AND DIRTY WORKOUTS September 7-11th, 2021 A free 5-day momentum-building fitness challenge to help you get consistent with your workouts! The goal is to regain control of your health after a busy summer and help you build momentum by prioritizing your workouts in 30 minutes or less per day. No gym required! Just complete 4 workouts in 5 days and you’ll be entered to win some great…