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…

TRUTH BOMB: ‘Just eat intuitively’ doesn’t work for everyone.⁠⠀ ⁠⠀ If you’re anything like me or many of my clients, ice cream and wine are two things that definitely ‘spark joy’ in your day. If it were up to us, wine would be protein-packed and ice cream would have zero calories. ⁠⠀ ⁠⠀ Am I right?⁠⠀ ⁠⠀ But, sadly, this isn’t the case and so we have to be a bit mindful around how much…

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…

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…

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…

UNSTUCK YOUR METABOLISM: A FREE masterclass for women who feel like their metabolism is stuck, think they might have hormonal imbalance and can’t lose weight no matter what they do. If you’re like many of my clients, you’ve been dieting for what seems like forever and not seeing results. We often add more cardio, cut all carbs, and STILL nothing happens. It’s the worst feeling when we think we’re doing “everything right,” but no matter…

Weighing yourself is unneeded stress.⁠ Did you know I only weigh in once a month?⁠ Yep! Just once a month. Usually about 5-6 days after my cycle ends.⁠ And that’s what I recommend to some of my female nutrition clients as well (unless they are doing a reverse diet and then it’s weekly). Weighing yourself is unneeded stress You see, weighing yourself every single day is UNNECESSARY, and it can actually be HARMFUL to your…

What weight loss REALLY looks like…⁠ let’s just say it’s not what you *think* it is! 🙂 ⁠⠀ Weight loss is not a linear process. It’s not a straight path from here to there, from where you are to where you want to be. It’s not a freshly paved highway through middle America.⁠⠀ ⁠⠀ I really wish it was!⁠⠀ ⁠⠀ But weight loss is really more of a series of ups and downs, starts and…

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.⁠ ⁠…

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…

If you’re not losing fat, high stress could be why.⁠ Here are 5 ways stress makes fat loss harder. ⁠⠀ Are you struggling to lose fat? Are you doing all the typical weight loss things like watching your caloric intake, exercising, and drinking water? Is the scale still not moving in the right direction?⁠⠀ 5 ways stress makes fat loss harder Did you know that our level of stress is a major factor determining how…