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 ⁠⁠…

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When I started CNC over 13 years ago, it was a personal online journal to help keep me motivated as I shaped up for my wedding day. Over the years, it became more of a food/recipe/workout journal for my readers, but also a place to share my life and document its fun adventures. I don’t share and document my life in the same way anymore (although, you can find a lot of that on my…

A silly photo for a serious post… ⁠⁠ ⁠⁠ Why do we try to change how we LOOK, rather than how we FEEL?⁠⁠ ⁠⁠ Why do we spend so much time on the outside looking in, rather than loving who we are from the inside out?⁠⁠🤷🏻‍♀️ ⁠⁠ ✨It’s as if we feel good about ourselves only through the lens of how we think others experience us.⁠⁠✨ ⁠⁠ Myself included!⁠⁠ ⁠⁠ As a blogger/influencer, I used…

“One day you will tell your story of how you overcame what you went through and it will be someone else’s survival guide.” – Brene Brown⁠⁠ ⁠⁠ When my struggles with ulcerative colitis began, I was scared to share all of the details.⁠⁠ ⁠⁠ I was worried if I told too much, people would be grossed-out or even worse, think that I was complaining too much. ⁠⁠ ⁠⁠ We all have our own challenges… was…

When it comes to adjusting your macros, protein is considered a BUILDING BLOCK while carbs and fat are FUEL SOURCES.🔥 ⁠⁠ Depending on how you’re feeling on a daily basis, and the results you’re seeing in your body composition and on the scale, you may need to raise or lower your carbs or your fats.⁠⁠ ⁠⁠ Good news is, it’s not too hard to determine which needle, fat or carbs, you need to move. Just…

Hi! It’s time for another round of The Friday 5! FYI: Video below in case you missed it on Instagram!  Today I’m sharing my favorite new hoodie, the best concealer, two healthy food finds, and a fun, lighthearted TV show – enjoy! P.S. If you want to sign up for my Free Friday newsletters, you can sign up here. You’ll get an email from me twice a month (that’s it!) with freebies, podcasts I’m loving, deals…

Eating a 50-calorie wrap doesn’t mean it’s healthy. ⁠⁠ ⁠⁠ ✨Looking at calories alone, as a means to determining how healthy something is, is so simplistic and really misses the mark.⁠⁠✨ ⁠⁠ I’ve seen women who are excited about 50-calorie wraps and 100-calorie protein cookies. And then they proudly proclaim they’ve ‘only’ added 100-calories to their diet. ⁠⁠ ⁠⁠ They’re proud that they’re being ‘disciplined’ about their calories. But micromanaging calories like this is not…

I weigh 8 pounds MORE in the photo on the right. ⁠⁠ ⁠⁠ It just goes to show you that the number on the scale is ONE measure of progress, not THE measure of progress.⁠⁠ ⁠⁠ For years I would wake up, strip down, and step on the scale. I would note if I was the same, less, or (gasp!) more than I was the morning before.⁠⁠ ⁠⁠ If I was less, I’d celebrate!⁠ If…

Are you struggling with estrogen dominance?⁠⁠ 🤷🏻‍♀️ ⁠⁠ Estrogen Dominance is a type of hormonal imbalance where estrogen is out of balance compared to progesterone. ⁠⁠ ⁠⁠ Estrogen dominance can cause the following symptoms:⁠⁠ ⁠⁠ Irregular periods⁠⁠ Painful periods⁠⁠ Heavy periods⁠⁠ Anxiety⁠⁠ Trouble sleeping⁠⁠ Thyroid disorders⁠⁠ Depression⁠⁠ Brain fog⁠⁠ PMS⁠⁠ Hair loss⁠⁠ Fertility⁠⁠ Histamine intolerance⁠⁠ Weight gain⁠⁠ Mood swings⁠⁠ Bloating⁠⁠ Blood sugar issues⁠⁠ Decreased sex drive⁠⁠ Endometriosis⁠⁠ Fibroids⁠⁠ ⁠⁠ Do you experience any of these…

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…

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…

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…

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…

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