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Weighing yourself is unneeded stress.⁠ Did you know I only weigh in once a month?⁠ Yep! Just once a month. Usually about 5-6 days after my cycle ends.⁠ And that’s what I recommend to some of my female nutrition clients as well (unless they are doing a reverse diet and then it’s weekly). Weighing yourself is unneeded stress You see, weighing yourself every single day is UNNECESSARY, and it can actually be HARMFUL to your…

What weight loss REALLY looks like…⁠ let’s just say it’s not what you *think* it is! 🙂 ⁠⠀ Weight loss is not a linear process. It’s not a straight path from here to there, from where you are to where you want to be. It’s not a freshly paved highway through middle America.⁠⠀ ⁠⠀ I really wish it was!⁠⠀ ⁠⠀ But weight loss is really more of a series of ups and downs, starts and…

Baby, these are worth it… Cheesy Sweet Potato Crisps! Have you ever gone over your fat goals? Was it worth it? I hope so! Because if I’m going to eat more than my recommended fat (or protein or carb) goals, it had better be worth it. And trust me, few things are. But these Cheesy Sweet Potato Crisps? Totally worth it! For most people, fat is one of the easiest things to go over. It’s…

This post is sponsored by Project Baseline by Verily, but opinions are my own. Before I share what actually put me into remission, I want to acknowledge what’s happening in the world right now with the COVID-19 pandemic. It’s been a stressful and anxious time, and it’s scary for me too, but we’ll get through it together. Right now, more than ever, it’s important to support research of all kinds so each and every one…

How often should you change your macros?⁠ This is a really good question and one that is rarely addressed by online macro calculators or one-size-fits-all macro programs.⁠ These standardized macro tools are great for getting you started, but they don’t take into account the damage that staying in a caloric deficit too long can do, or what happens when you’re halfway to your goal and the progress stalls.⁠ Depending on what goal you’re trying to…

It’s not the collagen in your coffee.⁠ Losing weight is hard. There. I said it.⁠ Losing weight is hard.⁠ ⁠ It’s not a point A to point B process. ⁠ It’s not a one-size-fits-all plan.⁠ It’s not a start today, see results tomorrow timeline.⁠ ⁠ It’s a combination of a bunch of things…⁠ time, effort, discipline, science…⁠ and more. ⁠ It’s not the collagen in your coffee, my friend. It’s never just one thing.⁠ ⁠…

Client: I want to lose fat and gain muscle at the same time. Can I?⁠ Me: It depends. Let me ask you a few questions.⁠ Are you new to fitness with a higher body fat percentage?⁠ Are you a former athlete who has been ‘off’ for a while?⁠ Are you planning to use steroids? (hope not!⁠) If not, then probably not at the exact SAME time, but we can totally create a nutrition periodization schedule…

To fast or feed… that is the question of the freakin’ century!⁠ ⁠ A hotly debated topic for decades, each and every coach, nutritionist, and fitspo influencer will give you a different answer.⁠ ⁠ What’s my answer?⁠ ⁠ The only way to lose weight is to create a caloric deficit.⁠ ⁠ Can fasted cardio help you do that? Sure.⁠ ⁠ Buuut, so can fed cardio.⁠ ⁠ Helpful much?!? ⁠;) ⁠ Listen, long story short, there…

Having too high, or too low, blood sugar could be derailing your results.⁠ Remember the story of Goldilocks and the Three Bears? ⁠ In that childhood fairytale, little Goldilocks broke into the Three Bears’ cabin and tried out each of the bears’ chairs, beds, and breakfasts. Papa bear’s stuff was too big, and mama bear’s was too, but baby bear’s things? They were ‘just right’.⁠ That’s what you want to achieve with your blood sugar.⁠…

Have you had a pandemic-y summer? Ready to get back on track with your nutrition and fitness? Announcing the Macro Movement Project, a 6-week group coaching program that combines individualized macro nutrition with short, effective workouts to help you lay the foundation for massive physique transformation. It’s for those who want to lose fat and tone up in a sustainable and scientifically-proven way!   I know a lot of us are striving for better health…

This Greek-Style Stuffed Chicken dish is bursting with Mediterranean flavors, and you’ll want to make it again and again. Today, I’m sharing another recipe from my brand new cookbook, The Everything Diet Macro Cookbook! If you’re looking for a recipe to switch up your weekly meal plan game – one that’s easy to make, but tastes gourmet – then this recipe is for you! No boring and bland chicken breasts, here. This recipe is loaded…

Whether you’re on a mission to lose fat, gain muscle, or maintain your current look, macro nutrition can be the solution you need. One staple of living a successful macro nutrition lifestyle is knowing how to properly weigh and track your foods. Weighing and measuring food for beginners is so important to progress and achieving results.  I get so many questions about how I weigh my foods, that I wanted to take some time to…

I struggled with my weight earlier this year. Gaining and gaining and not knowing why. ⁠ ⁠ Eventually, I realized I was overtraining. Oof. ⁠ ⁠ And my story is not unique. Lots of women fall into this overtraining trap and wonder why all of their time working out is not getting them results.⁠ ⁠ More exercise is not always better. ⁠ ⁠ The stress and strain of hours of cardio took a toll on…

These hearty Cranberry Protein Cookies are made from wholesome ingredients with a punch of protein. Banana and dried cranberries add just the right amount of natural sugar without being overly sweet. Today, I’m sharing another recipe from my brand new cookbook, The Everything Diet Macro Cookbook! After reading Why We Get Sick, I am hyper-aware of what I’m eating and how it affects my insulin levels. I like to pay attention to glycemic load of…

“But those heavy weights will make me look like a man!”⁠ I mean, seriously? It’s 2020. Are we STILL having this conversation? ⁠ I honestly can’t believe we’re still worried about looking like a man by lifting a few dumbbells. That’s so 1998. ⁠ I mean, beyond the obvious benefits of increased muscle and a leaner-looking physique, strength training has so many incredible benefits… and no, it won’t leave you looking like a man!⁠ Women…