How do I know it’s time to do a reverse diet? It’s not always straightforward if you don’t know what to look for, so here are the 3 main ways to know! How do I know it’s time to do a reverse diet? 1. You’ve hit your goal and/or reached the end of your diet. You should have a set time frame for a calorie deficit. If you’ve reached the end of your diet, it’s…

If you’ve been dieting for what seems like forever, whether it be for a fitness competition, a special event, or even just to hit your goal weight, it might be time for a break. I mean, dieting is exhausting, isn’t it? But, how do you take a diet break without piling on all the pounds you just lost? Try a reverse diet!  What is a Reverse Diet? Some call a reverse diet, the ‘diet after…

The Faster Metabolism Blueprint is an assessment to determine if your metabolism has slowed down and whether or not you need to adjust your nutrition. Has your metabolism slowed down? HAS YOUR METABOLISM SLOWED DOWN? If you’ve been dieting for what seems like forever (and not seeing results), whether it’s for a special event or even just to hit your goal weight, it might be time for a break. Dieting is exhausting, isn’t it? But,…

⁠If you’ve got a sec, I have a little story to tell… ⁠⠀ It all started last fall when Orangetheory moved to our town. I was already a fan of the workouts, and the location was 6 minutes from our house. It was an EASY decision to join! ⁠⠀ ⁠⠀ I had always enjoyed a challenging, sweaty workout… the ones that leave your mind, body, and soul a little exhausted, so you just knew you…

Want to know the secret to losing weight?⁠⠀ ⁠⠀ I mean, honestly, who doesn’t?!?⁠⠀ ⁠⠀ With all the diets, workouts, advice, videos, and ridiculously expensive (and restrictive) training and nutrition programs out there, you’d think that by now this secret would’ve been revealed.⁠⠀ ⁠⠀ Problem is, if these trainers and gurus just GAVE you the secret, you wouldn’t buy their program, now would you?⁠⠀ ⁠⠀ The secret is simple (crazy simple, actually), and I can’t…

Macro tracking: There’s levels to this… here’s a quick guide to help you figure out what to track and not track when it comes to macros. What to Track and Not Track [Macros] ⁠⠀ I am a “macro-ish” coach because I believe in the power of tracking macros to help you reach your goals, BUT I also believe there needs to be a limit (time, energy, mental capacity) on how much tracking you do. I…

Hey there! I wanted to hop on here and talk about my recent experience with overtraining and why I quit Orangetheory. If you’ve been following along for a little bit, I’ve been kind of beating around the bush about it, just because I was trying to figure things out and what exactly was going on. I was also waiting to get some test results back. I want to preface this post by saying this is…

Did you know that many women are overtraining and don’t even know it? Maybe you’re one of them! Overtraining can cause many health issues, including weight gain…probably the exact opposite of a regular exerciser expects. Let’s explore. You: Overtraining In science-y terms, overtraining syndrome is an imbalance between training and recovery. What that means is that there is too much exercise (for you) at too high of an intensity (for you) without enough recovery time…

If you know me, you know that I’m not much of a light snacker. I’ll rarely grab a bag of chips or a granola bar by itself to hold me over. I like to feel FULL after I’ve eaten, so what I really prefer are “mini meals” as opposed to true snacks.  A lot of the time, I will actually snack on small portion of leftovers from lunch or dinner in order to get a…

You might have heard me talk about how I’m NOT a fan of the scale. There are so many ways to measure progress that are both measurable and non-measurable. The scale tells one story, but there are many factors that come into play when you see that number. Some of these include: Water retention, hormones, inflammation, digestion and volume of previous food and liquid consumption. These are all large factors in scale weight that can…

Hi, my name is William, and I’m going to talk about 4 mistakes that are ruining your weight loss efforts. After rupturing my L5-S1 discover 8 years ago I was told that surgery and pain meds were my only option for a “pain-free” life. I made a choice as a fitness professional to relentlessly pursue the truth to whether or not exercise could truly be the secret to getting relief. After 10+ years coaching in…

Hi, guys! Now that Memorial Day is behind us and warm weather, summer vacation, and everything that goes along with these fun times is on our minds, I wanted to share some of the things I do to keep myself on track during the summer. I’m alllllll about having a good time and enjoying myself – but without going off the rails! It’s so, so, so easy to get wrapped up in the summertime fun…

Hi, guys! I recently started a weekly Instagram Live series on Thursday afternoons where I answer questions from blog readers and social media followers. I realize not everyone catches them before they disappear in 24 hours, so I thought I’d share them on the blog too. I hope you guys like this new feature – and please send any questions you might have for future episodes! In this episode, I chat about: Our picky eater…

Hi, guys! The start of the CNC Spring Nutrition Challenge is just around the corner (Monday, April 9th), and I’m so excited to officially begin my own personal meal plan. If you missed my previous post, I hired one of our lovely DTFN coaches to work with me, so I can partake in a meal plan along with the CNC readers/clients who signed up for the challenge. I wanted to have a “buddy system,” so…

Too much of a good thing can actually halt your progress physically. I remember the days when I exercised 6 or 7 days a week, and I would go ALL OUT during my workouts. I loved the feeling immediately after finishing a workout (I still do!), but, looking back, I now know I was most definitely overexercising. The photo below still makes me laugh. I was so pissed that my own husband “no-repped” me during…