Wondering if group coaching is for you? This episode is for you! ButcherBox Keto Deal (expires 1/16) Eat Gangster – save 10% with code carrotsncake I share details about my exclusive 8-week mentorship for women looking to begin a massive transformation of their nutrition, training, and physique in 2021. The Macro Movement Mentorship includes macro nutrition, workouts, mindset, and hormone education. I highlight who the program is for and not for, detail the curriculum and…

Functional Diagnostic Nutrition Certification Review I’ve been coaching for a long time now. And in that time, I’ve worked with thousands of clients. Some of them have pretty straightforward weight loss goals, and the plan I create for them works without a hitch. But for a lot of them? They have more advanced weight loss needs. They have some level of metabolism, hormonal, or gut health issues that have become a significant contributing factor to…

Why don’t the calories and the macros in MyFitnessPal match? Fun fact! Did you know that food manufacturers are allowed to round the calories on their labels? They can round these numbers down as much as 20-25%. That means, the 1 cup serving of salty chips that say 100 calories may ACTUALLY have closer to 120 calories based on the macros.⁠ The macros in MyFitnessPal, which are based on the actual accurate macros that food…

Hi, friends! I can’t believe Thanksgiving is next week! Usually, I’m not one to rush the holiday season, but I am so ready for it this year. My schedule is already filling up with holiday parties and get-togethers, and I’m sure you’re in the same boat, so I wanted to share two of my go-to tips for staying consistent over the holidays. Ok, ok… I’m sure you’ve heard these kinds of tips one million times…

Ready to hear the #1 mistake women make with diets? Let me ask you a few questions first! How long have you been on a diet? 6 months? 6 years? Your whole life? Day after day, month after month, and year after year. You are counting calories, cutting portions, and drinking water to ‘fill yourself up’?⁠ If so, then you’re approaching weight loss all wrong.⁠ And that’s why you’re not seeing the results you want.⁠…

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…

Did you jump on the scale this morning and see the same weight you’ve been seeing for the past four+ weeks? No idea how to break a weight loss plateau? If so, this is for you.⁠ I know how frustrating it can be to see the same weight day after day after day after day, especially when you’re doing everything ‘right’ to lose weight. ⁠ You’re cutting calories, running laps, and drinking water. You’ve even…

When should you end your reverse diet? This is a common question for a lot of reverse dieters. You start your reverse, you see progress, but how long do you continue to add calories to your diet? Read on for some things to consider when considering to end or prolong your reverse diet. When should you end your reverse diet? Here are few ways to know whether you should end your reverse diet or continue…

“Will I gain weight on a reverse diet?” This is such a common question that I receive from nutrition clients as well as prospective clients and followers on Instagram. Before I give you a blanket answer, let me tell you this… reverse dieting has different effects for different people. ⁠It often depends on your specific goals, the rate of the reverse, your dieting history, current physical situation (like body weight, body fat, and other related stats),…

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…

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 scale…

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…