This weight loss plan follows the popular macronutrient distribution ratio of 40% carbs, 30% protein, and 30% fat. If you’re looking to shed a few pounds by following a super simple meal plan, then I have something for you! My 40-30-30 Weight Loss Plan brings it back to the basics with 7 days of healthy meals and snacks that follow the popular macronutrient distribution ration of 40% carbohydrates, 30% protein, and 30% fat. If you’re new…

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,…

I remember wanting to look like my ‘skinny friends’ when I was younger. ⁠ ⁠ I knew they went to the gym nearly every day, and I knew they counted calories. I remember thinking, if I could get to the gym at least 5-6 days a week, and I committed to eating low-fat, low-calorie everything, I would look like them too.⁠ ⁠ So, I joined a gym. I dieted. I counted calories and I obsessed…

Right out of college, I gained 25 pounds.⁠ ⁠ Suddenly, life was so different. I was living in a new city, had a 40+ hour/week job, was commuting nearly 3 hours a day on public transportation… my cushy college life was over. No more dining hall salad bar, flexible schedule, ‘quick walk’ to the gym, or friends to exercise with.⁠ ⁠ I was overwhelmed, stressed, and it felt like I just couldn’t get myself together.⁠…

How undereating affects your hormones Our brain is pretty freakin’ amazing!⁠ It’s literally designed to keep us alive no matter what. Even when you’re doing silly stuff like undereating, not sleeping enough, exercising too much, and not getting enough vitamins and minerals… all of that.⁠ Your brain detects when your caloric intake is too low. And because it wants us to stay alive, it goes into survival mode. It ramps up your cortisol to beat…

Is your metabolism “damaged?” ⁠⠀ ⁠⠀ Short answer: No.⁠⠀ ⁠⠀ Having a damaged metabolism is not a thing. Sure, your metabolism can slow down, but it’s not the “point of no return” when it comes to fat loss. ⁠⠀ ⁠⠀ Our metabolism is constantly changing and ADAPTING to what’s going on in our lives. ⁠⠀ ⁠⠀ Let’s talk about traditional diets and how your body adapts…⁠⠀ ⁠⠀ Say you’re eating around 2,000 per day and…

Pep talk below…⁠⠀ ⁠⠀ I promise you’ll get there. And know that you’re not alone in your frustration.⁠⠀⁠⠀ ⁠⠀⁠⠀ But LASTING weight loss, done the right way, takes TIME. ⁠⠀ ⁠⠀⁠⠀ A lot of time, actually. ⁠⠀⁠⠀ ⁠⠀⁠⠀ Because you’re not crash dieting just to gain the weight back again. You’re taking a purposeful, slow-and-steady approach, so you don’t need to ride the “weight loss roller coaster” again and again. ⁠⠀⁠⠀ ⁠⠀⁠⠀ Weight loss is…

We’ve said it a thousand times before, but if you want to get fit sustainably, then just cutting food or calories from your diet isn’t the way to do it. That’s why methods like reverse dieting are so important, because they help you reach your fitness goals without sacrificing your body and overall health. In our article on ‘What to Expect with a Reverse Diet’, we talked about the many benefits and challenges that come…

Let me tell you about one of my clients… Losing weight after her first pregnancy was easy but the second one threw her for a loop. Rather than losing weight, she was gaining… no matter how much she exercised or how little she ate. Her periods were irregular, she was losing her hair, she suffered from bad skin, insomnia, and mood swings. She couldn’t eat ANYTHING without feeling bloated and her sex drive was at…

Not all weight gain is a result of eating too much. Sure, for some women, eating more calories than they’re burning is the exact reason they’re gaining weight, but for far too many others, hormonal misfires are the real hidden culprit. And that’s when things get tricky.  The following misfires can contribute to weight gain…even if you’re eating well and exercising consistently: High Leptin High Estrogen High Cortisol Low Growth Hormone Low Thyroid Imbalanced Testosterone…

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…