Category: Nutrition
Have you ever tried a reverse diet? What about a how to reverse diet course? ⠀⠀ A reverse diet is useful when you’re trying to change the composition of your body. ⠀⠀ ⠀⠀ Let’s say you’re trying to gain lean muscle aka look like you ACTUALLY workout. Without the proper nutrition and training, gaining muscle will be difficult. ⠀⠀ ⠀⠀ You’ll likely have to eat more calories than usual and actually (gasp!) gain a little…
Here you go… let’s get down to business with 6 ways to boost your metabolism right now. Yes, right now. EAT PROTEIN AT EVERY MEAL – It’s easy to meal prep baked chicken breasts, grilled fish, or buy rotisserie chicken, Greek yogurt, or vacuum-packed tuna. Add protein to every meal for an added boost. DRINK ENOUGH WATER – Start and end your day with an 8oz glass and keep a filled water bottle…
How many calories do you REALLY need? More than you think you do! I’d guess that a lot of women reading this live in a near-constant state of ‘underfed’. Meaning, they’re following some 1,200 calorie a day guideline they’ve been told will magically help them lose weight and be healthy. Sound familiar? Well, I call BS. Why? Because it’s ridiculous and frankly, I’m tired of seeing beautiful, intelligent women falling for…
Ever felt stuck? ⠀ I have. And it definitely sucks. But you know what? Even when you’re FEELING ridiculously stuck, like nothing you do will help you lose weight, you’re never ACTUALLY stuck. There is always something that can be done to start seeing progress again.⠀ This is a quick self-assessment you can take to determine if your metabolism is stuck and whether you might need a reverse dieting phase. Ask yourself the following questions:…
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…
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.…
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…
Anyone else up for a little mommy wine time? I mean, hello, we’re on vacation in Vermont this week, so there will definitely be some cocktails in the mix! 😉 ⠀ Just because you’re tracking macros, that doesn’t mean you can’t enjoy the things you love. For real.⠀ The beauty of a macro-ish lifestyle is that you can have ALLTHETHINGS and you get to practice moderation, too!⠀ ⠀ Enjoying a much-needed glass of wine here…
Did you know that macro nutrition isn’t ONLY for fat loss? That’s the beauty of macros. Macros are good for gaining muscle, making you more aware of your food choices, enabling you to eat more filling meals, and can help you maintain a healthy active lifestyle – without restriction! We often get caught up in ‘diet culture’ where we are constantly thinking we have to restrict certain foods to be healthy. We’re conditioned to…
It’s here! It’s here! It’s hereeeeeeeeeee! The Everything Macro Diet Cookbook launches TODAY!!! Yeehaw!! When I first started trying to lose weight, I didn’t want to give up my favorite foods. How could I say no to chocolate, nachos, and wine? I knew there had to be a way to incorporate them into my diet while also working toward my goals. I firmly believe if there’s a will, there’s a way, and I’m so thankful…
Macros are a useful tool unless you abuse the hell out of them. I literally can’t stress this enough. In a world that stresses inflexibility and set meal plans, macros are designed for long-term, lifestyle flexibility. The whole point of using macros AS A TOOL for weight loss, maintenance, and #gains is to give you more food options, increased flexibility, and provide data about what you are eating and how it can help you get…
