How much is too much? ⁠⁠🤷🏻‍♀️ ⁠⁠ Some symptoms of overtraining are obvious, others not so much. Many women (myself included) mistake overtraining symptoms as a result of other things, such as work or family stress or even a really tough workout. ⁠⁠ ⁠⁠ The most common symptoms of overtraining syndrome include: ⁠⁠ ⁠⁠ ▪️insomnia ⁠⁠ ▪️fatigue⁠⁠ ▪️headaches⁠⁠ ▪️weight gain, especially around midsection ⁠⁠ ▪️moodiness or irritability⁠⁠ ▪️change in the menstrual cycle⁠⁠ ▪️hair loss ⁠⁠…

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…

Start beta testing FREE workouts as part of Carrots ‘N’ Cake’s new muscle-building program, StrongMadeSimple 2.0 coming April 19th, 2020 You’ll get one new workout every Monday delivered directly to your inbox! SIGN UP HERE HERE’S WHAT YOU NEED TO KNOW: Starting on March 8th, I’ll email you a new beta workout to try. Each workout will take about 30-45 minutes and will require two sets of dumbbells. I recommend that one set be heavier…

Not ready for a full-on coaching opportunity? Or maybe you just want to dabble in macros and at-home workouts without investing a lot of money? I totally get it, which is why I created a more affordable option for those who want the information from the Macro Movement Mentorship, but don’t have ample time to commit or who are more self-starters and like to learn on their own. Macro Movement Lite is an 8-week, self-paced course,…

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. Eventually, you’ll shed the fat and the scale will drop, but before that happens you might see an increase of 3-5, maybe…

I wanted to share a workout that I’m loving lately. It’s a combination of strength training with some cardio mixed in, so you get a nice pump and sweat at the same time. This is honestly my favorite way to work out! 🙂 Here’s the workout: 4-5 SETS 10 Romanian Deadlifts 10 Floor Presses 10 Swings 10 Tall Kneel to Standing (add weight for more of a challenge) 10 Crush Grip Rows 10 Swings Rest…

Time is running out! All of my fitness program are 50% OFF, but only for another 24 hours! I know everyone is starting their fitness journey from different places. Whether you’re an avid runner or CrossFiter or haven’t broken a sweat in years, there’s a workout plan to fit your goals. Check out the chart below for additional details about each of the programs. I’ve received a number of questions about the workout programs, so…

I used to be terrified of taking a day off from working out. It would kind of eat me up inside… almost like it was something I needed to check off my To Do list for the day. And it was even worse if I splurged on my nutrition AND missed a workout. Gasp! I’d feel guilty and bad about myself until I got my next workout in. If you’ve been following me any length…

This weekend, I’m offering ALL of my workout programs at ridiculous prices!!⁠ caption for image LIMITED TIME BLACK FRIDAY/CYBER MONDAY DEAL There is no time like now to get your hands on my at-home fitness programs! My goal was to lower the barrier of entry by offering these programs at a steal of a price so you can start working toward your goals without money being an obstacle. Fitness has never been so affordable!! Don’t…

Are you a Type-A perfectionist when it comes to nutrition and fitness, but you’re still struggling to get to your body composition goals? ⁠⠀ ⁠⠀ If you answered YES, you are not alone.⁠⠀ In the video below, I talk all about my experience being a Type-A exerciser and how I changed my thinking around my workouts. It wasn’t easy, and it definitely didn’t happen overnight, but I am in a much happier and healthier place…

This blog post was originally published on July 31, 2014 and updated on November 4, 2020. I hope you find these sports bra recommendations for busty ladies to be helpful to your search!  Good morning! I started my day with a delicious batch of overnight oats with fresh berries and chia seeds. It was de-lic-ious. Recipe here! I also enjoyed a Hawaiian Chocolate Nut iced coffee from Marylou’s. (This photo is actually from yesterday, but I…

Do you really NEED protein powder?⁠ ⁠⠀ No, you don’t, BUT it’s a super convenient option and a really great way to quickly and easily add a complete source of protein into your diet.⁠⠀ ⁠⠀ There are a lot of protein powders out there. Almost too many to count! So, how do you know which one is right for you?⁠⠀ ⁠⠀ Here’s my advice: Grab a high-quality whey protein, made with simple ingredients and not…

I felt like shit and I didn’t know why. Even though I had all the indicators: crap sleep, mood swings, weight gain, brain fog, fatigue and all the reasons for it: writing a book, in the middle of an intense FDN training, one million 1:1 clients, and was crushing my soul at Orangetheory, it never occurred to me that I was suffering from high cortisol. I knew all about cortisol: a naturally occurring steroid hormone…

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…

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