Before I tell you about my new reverse dieting course, I want to talk about one mistake I see a lot of women make. They rush from one diet to the next without taking time to plan out their nutrition. You might think you’re ready for your next diet, but you’re most likely not. You probably shouldn’t diet.⁠ ⁠ Not because it’s bad.⁠ Not because you’ll fail.⁠ Not because you shouldn’t want to change your…

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…

“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…

JOIN MY FREE 7-DAY FITNESS CHALLENGE! August 31st – September 6th A free 7-day momentum-building fitness challenge to help you get consistent with your workouts! The goal is to regain control of your health during these crazy times and help you build momentum by prioritizing your workouts in 30 minutes or less per day. No gym required! It’s easy! Complete 5 workouts in 7 days (all you need is a set of dumbbells to participate),…

Let’s say you’re trying to gain lean muscle… in other words, look like you actually workout. Well, without the proper nutrition, gaining muscle will be very difficult. ⁠⠀ You’ll likely need to eat more calories than usual and actually (gasp!) gain a little scale weight in order to achieve that goal. ⁠ By eating more calories while focusing on a strength training regimen, you’ll increase your lean body mass and increase your metabolism, ultimately changing…

The quest to lose fat while gaining muscle is a common one. We all want things to be simplified, streamlined, and efficient. I mean, who doesn’t want to lose excess fat while also gaining the muscle that makes you look leaner and stronger, right? Can you lose fat and gain muscle at the same time? Some would argue that it can’t be done. Some say that because of the Law of Thermodynamics (you need to…

Many of the women who come to me for one-on-one and group coaching come to me with hormonal imbalances. Many of these imbalances are a result of overtraining. They’ve adopted the ‘all or nothing’ approach to their nutrition and fitness which has left their hormones wrecked and in much need of repair and rejuvenation.⁠ If there’s a will, there’s a way to for how to use exercise to reduce cortisol. Read on for details! What…

⁠If you’ve got a sec, I have a little story to tell… ⁠⠀ It all started last fall when Orangetheory moved to our town. I was already a fan of the workouts, and the location was 6 minutes from our house. It was an EASY decision to join! ⁠⠀ ⁠⠀ I had always enjoyed a challenging, sweaty workout… the ones that leave your mind, body, and soul a little exhausted, so you just knew you…

Rewind to 6 years ago…⁠⠀ ⁠⠀ I was 39 weeks pregnant with Quinn! ⁠⠀ ⁠⠀ And in looking at this photo… it’s funny to think how much my perspective on fitness has changed since becoming a mom and getting older. It’s not better or worse… it’s just different. ⁠⠀ ⠀⁠⠀ We talk a lot about comparing ourselves to others, but what about comparing yourself to YOURSELF? ⁠⠀ It’s easy to fall into the trap of…

I hear it all the time… “I don’t want to get big. I just want to look toned.” ⠀⁠⠀ ⁠⠀⁠⠀ Ladies, don’t let ‘toned’ become a substitute for STRONG. Yes, you can be strong and not look like a man! ⁠⠀ ⁠⠀ What you want is STRENGTH. If you want to change the way your body actually LOOKS (aka your body composition) you need MUSCLE on your body. You also need FOOD to build it….

A scary thing happens when you switch from a cardio-based workout routine to a strength training-based one.⁠⠀ ⁠⠀ You (usually) gain weight.⁠⠀ ⁠⠀ Terrifying, right?!?⁠ ⁠⠀ As your body adjusts to the new routine and muscles are being activated in ways they never have before, you’ll likely see an increase on the scale. You might see an increase of 3-5 (maybe more) pounds.⁠⠀ The good news is that, even though the scale is going up,…

Right now, it’s ALL hard. ⁠⠀ ⁠⠀ Working from home with kids is hard. ⁠⠀ ⠀⁠⠀ Finding motivation to exercise is hard. ⁠⠀ ⁠⠀ Eating vegetables everyday is hard. ⠀⁠⠀ ⠀⁠⠀ Sleeping 8 hours per night is hard. ⠀⁠⠀ ⠀⁠⠀ Choosing water over iced coffee is HARD. 😉 ⠀⁠⠀ I get it. I really, really, reallllllly do. I’m not always motivated to make the best choices for myself, especially during a pandemic when all I…

Today, we’re going to chat about some supplements that support recovery from overtraining syndrome. I told you all about how I fell into the overtraining rabbit hole when I was balancing writing a new book, managing a full client load, and working out at Orangetheory 4-5 times a week. We’re just about 3 months out from that, and I’m feeling so much better. I’ve lost some of the weight I gained, my skin cleared up, and…

Disruption is the enemy of good habits and good intentions. And if there’s one word to sum up what the Covid-19 crisis has done to everyday life, it’s disruption. This is the time you might need your fitness routine the most, both to keep your immune system strong and to stay sane. If the gym is closed, and you’re under a stay-at-home order, no problem. Here are 6 tips for taking your workout into your…

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