Blog

The longer you spend in maintenance, the better your body will respond to a cut.⁠⁠ 🙌🏻 ⁠⁠ Most women spend their lives in a deficit (aka on a diet). ⁠⁠ ⁠⁠ They’re always counting calories, tracking steps, and saying ‘no’ to their favorite foods.⁠⁠ ⁠⁠ All in the name of losing weight.⁠⁠ ⁠⁠ But what if I told you, rather than trying to keep your calories low and your cardio high, what you need to…

These Macro-Friendly Protein Brownies are rich and chocolatey and made with whole food ingredients, including peanut butter, banana, and walnuts. They are naturally gluten-free! Oooh, baby… I have the perfect recipe for you when that chocolate craving hits. These are not your average brownies made with flour, eggs, and sugar. Nope, not that! Believe it or not, you can make a batch of brownies with whole food ingredients that are not only rich and decadent,…

If you want to build muscle and *actually* look like you workout, there are some pretty important do’s and don’ts you’ve got to follow.⁠⁠📌SAVE for later📌 ⁠⁠ ✅Do:⁠⁠ Be consistent with training, nutrition, and sleep⁠⁠ Eat enough (at your TDEE or higher)⁠⁠ Consume enough protein⁠⁠ Track progress with strength gains, not the number on the scale⁠⁠ ⁠⁠ ❌Don’t:⁠⁠ Restrict calories/start a diet⁠⁠ Wing it with your workouts⁠⁠ Fly through your reps with light weight⁠⁠ Do…

Welcome to the next edition of The Friday 5! You’re in for a treat with five new favorites. You can watch the video episode below or on Instagram. 1. Reebok Nano X I’m back to working out in the Reebok Nanos! After a handful of years wearing Brooks, I decided to switch back to Nanos for a few reasons: 1) Brooks discontinued the shoe style I love, 2) I’m not working with Brooks currently as…

I recently had the opportunity to be interviewed on the Run Eat Repeat Podcast! Monica and I had a great conversation (it was also fun to catch up with an old friend!), but we didn’t necessarily focus on diets or weight loss. Instead, we talked about macros and how a balanced diet can help you feel better and run better. Ok, sure, sometimes macros get a bad wrap. If you abuse them, you will not…

Mashed sweet potatoes combine with cheese, black beans, and spinach in these warm, comforting Macro-Friendly Sweet Potato Quesadillas. Top them with salsa, sour cream, guacamole, or whatever else your taste buds desire. If you’re looking for a tasty way to switch up your lunch, these Macro-Friendly Sweet Potato Quesadillas are not only delicious but they’re packed with fiber and plant-based protein. You most likely have most of the ingredients in your pantry and freezer ready…

Q: I have 30 pounds to lose, should I prioritize cardio?⁠⁠ 🤷🏻‍♀️ ⁠⁠ The answer may surprise you!⁠⁠ ⁠⁠ A common misconception among those looking to lose weight is that you need to do a ton of cardio in order to lose fat, and then lift weights in order to get toned.⁠⁠ ⁠⁠ This is backwards. ⁠⁠ ⁠⁠ In fact, cardio really isn’t a great weight loss tool.⁠⁠ ⁠⁠ Why?⁠⁠ ⁠⁠ Because the body adjusts…

What’s my number one tip for building muscle?⁠ ⁠ It might surprise you.⁠ ⁠ My number one tip for building muscles is getting enough calories. Yep, you gotta EAT. ⁠ ⁠ You need adequate caloric intake to build muscle tissue. If you’re exercising but not eating enough, you will not build the muscles you’re working so hard to attain.⁠ ⁠ In addition to eating enough calories, the way we train is important too.⁠ ⁠ Tons…

I’ve been getting a ton of questions about how to get started with learning more about hormones and the best books to naturally balance female hormones. You guys know I love all things hormones, so I wanted to share some of my favorites. Best Books to Naturally Balance Female Hormones The first book is WomanCode, and it’s what started my hormone journey. I have done the whole hormonal birth control thing for 15+ years. I stopped taking…

Hi guys and happy March! I’m back with another CNC/Haupert family monthly recap. Here are a few fun snapshots from February 2021 – enjoy! Our picky eater loves his oysters (and Rubik’s cubes). We actually left the house and dined out at a restaurant during Mal and Quinn’s school vacation, and it was glorious! We surprised Quinn with a few fun gifts on Valentine’s Day (notice another Rubik’s cube!). February vacation projects: Organizing Pokemon cards!…

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 (LOL), and how effective your exercise routine is.⁠ ⁠ 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 and exercise routine based…

Diet Culture is garbage. ⁠ ⁠ There, I said it. And I’ll say it again.⁠ ⁠ DIET CULTURE IS GARBAGE.⁠ ⁠ We’ve been conditioned to believe that we need to lose weight and we have to take extreme measures in order to do it. And that’s the ONLY way we will be successful.⁠ ⁠ But let me tell you this: There are a hundred and one things you SHOULD be doing that Diet Culture will…

Top 4 things throwing off your thyroid⁠⁠ ⁠⁠ #1 Low-Calorie Diet⁠⁠ Did you know that restricting your calories, for even just a couple of days, can drop your thyroid production? Imagine if you’ve been dieting for weeks, months, or years? Even if it’s just on and off. Calorie-restricted diets can impact the thyroid causing a slower metabolism in the long-term.⁠⁠ ⁠⁠ #2 Clogged Liver⁠⁠ Your liver has an important job to do. It’s responsible for…

On this episode of the Carrots ‘N’ Cake podcast, I’m chatting with Sara McGlothlin all about the CNC history from a diary style food blog to what has evolved into today. Listen to the episode on Apple Podcasts.  About Sara Sara McGlothlin is a holistic nutritionist, health writer, wellness entrepreneur and yoga/fitness teacher based in Richmond, VA. For years she has been coaching clients on the importance of holistic health and nutrition. Her practice is…

This weight loss plan follows the popular macronutrient distribution ratio of 40% carbs, 30% protein, and 30% fat. If you’re looking to shed a few pounds by following a super simple meal plan, then I have something for you! My 40-30-30 Weight Loss Plan brings it back to the basics with 7 days of healthy meals and snacks that follow the popular macronutrient distribution ration of 40% carbohydrates, 30% protein, and 30% fat. If you’re new…

Get the latest posts to your inbox!

    I respect your privacy. Unsubscribe at anytime.