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…

Most clients who come to me for help losing weight have been focusing on the wrong things for years. ⁠⠀ They’ve literally spent years of their life (and hundreds of their dollars) focusing on keeping their calories in, low, and their calories out, high.⁠⠀ That vicious cycle of diet, exercise, repeat.⁠⠀ They’re so focused on the things they THINK influence their total daily energy expenditure (TDEE) that they miss out on the things that actually…

The quest to lose fat while gaining muscle is a common one. We all want things to be simplified, streamlined, and efficient. I mean, who doesn’t want to lose excess fat while also gaining the muscle that makes you look leaner and stronger, right? Can you lose fat and gain muscle at the same time? Some would argue that it can’t be done. Some say that because of the Law of Thermodynamics (you need to…

Food and exercise are NOT a transactional relationship. ⁠⠀ I used to think that if I ran X number of miles, I “earned” a couple of glasses of wine or pasta for dinner because I burned a certain number of calories. ⁠⠀ I also thought donuts could only be eaten on the weekend because I was having a “cheat” day. ⁠⠀ And just because I went out to brunch with friends on Sunday, it meant…

Many of the women who come to me for one-on-one and group coaching come to me with hormonal imbalances. Many of these imbalances are a result of overtraining. They’ve adopted the ‘all or nothing’ approach to their nutrition and fitness which has left their hormones wrecked and in much need of repair and rejuvenation.⁠ If there’s a will, there’s a way to for how to use exercise to reduce cortisol. Read on for details! What…

What to expect with a reverse diet? A reverse diet requires some significant lifestyle and mindset shifts. It might feel awkward, even difficult at first, but in time, those changes become second nature. The positive benefits you will experience as a result will make any initial discomfort well worth it. Here are some of the things to expect with a reverse diet! What to expect with a reverse diet WHAT MIGHT BE CHALLENGING You will…

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…