It’s no secret that I like to enjoy a cocktail or two, so, in honor of my favorite season, I’m giving away an awesome freebie for summer to help you learn how to track alcohol macros in your diet. Accurately calculating alcohol macros can sometimes be a little tricky. Do you track alcohol macros as carbs or fat? Or both? How do you know the best way to track alcohol macros? Once you know how…

With so many of us working from home in the coming weeks, I wanted to share some ideas for how to NOT eat your whole kitchen. I’ve worked from home for years now, and it was initially a big struggle for me. I mean, I was several feet from my kitchen, so it was easy to grab a snack or another protein ball from the fridge throughout the day. Over the years, however, I’ve learned,…

Good morning and happy MONDAY to you! Since it’s the start of a new week, I wanted to share some #mondaymotivation related to food freedom and mindset and give you an awesome high-intensity kettlebell workout that you can do just about anywhere. It’s only two movements, but it’s definitely a challenge. I promise you’ll be a sweaty mess by the end! Ok, here I am in typical Tina mode juggling a smoothie, a bowl of…

If you had a FUN summer (like me!) and you feel like you need a little kick in the behind to get on track, I have just the thing for you! Introducing CNC’s new Fall Macro Plan! Gain access to a single customized, macronutrient calculation, based off your body composition, personal goals, activity level, and caloric needs. Plus, get our new fall guide, which is filled with all sorts of delicious recipes that you can enjoy…

Recently (well, ok, it’s always been a thing), my attention has been drawn to all the contradicting messages on social media regarding health and body image. It feels like every time I scroll through my feed, I’m hit with something different: “Detox to lose 7 lbs in 7 days!” “You don’t need to diet – love yourself the way you are.” “This 30 day workout plan will get you abs in no time!” “Work out…

Hi, guys! Macro counting is quite the trend these days. Obviously, I believe in using tracking as a health and weight loss tool. I mean, I’m all about carrots and cake! Macros, as a framework, is great for so many reasons. Personally, it keeps me “honest” about my nut butter (and wine) obsession, but I know the pros and cons of the process, especially working with nutrition clients over the years. It’s exciting to “hit…

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…

If you’re following the CNC spring nutrition meal plan, you might have noticed that last week’s plan looked a little different. There was only one sample day (instead of 3) with some extra macro-friendly recipes. The reason: Because I stink at following meal plans! I’m just not someone who thrives on a meal plan. I felt so bad that I wasn’t sticking with it and letting down my coach and challenge group, but the more…

FREE 7-WEEK SUGAR-FREE MEAL PLAN Oooh, sugar… everyone’s favorite topic this time of year. I know a lot of us are trying to clean up our diets right now, especially on the sugar front, so I wanted to share how I managed to get control of my “addiction” without going cold turkey and making myself crazy. Also below is an awesome blog post from Nicole Holovach, RD of Whole Health RD (you might remember her…

Hi, guys! A bunch of you said that you like seeing what I eat in a day (aka “Meals in Monday” or “What I Ate Wednesday), so I plan to keep this type of post alive on CNC. I’m always interested to see what other people eat before and after their workouts, so I thought I’d share how I fueled my Orangetheory workout yesterday. In general, I don’t change my eating habits around workouts all…

Hi, guys! Happy Hump Day! I’ve been meaning to write this blog post for awhile now, and, with the long Columbus Day weekend just around the corner, I figured it was the perfect time. Plus, it’s a common question that I receive from my nutrition clients. Staying on track on the weekends is tough, especially when there’s so much delicious food around you and the atmosphere is festive and fun. I mean, how can you…

Heyyyyyyy! How’s it going? How’s week #2 of the new year going for you? Here’s another double edition of Monday In Meals! I ended up snapping photos of my meals on Sunday, so I figured I would include them in my weekly Monday In Meals post, so now you can see what I ate on both days with, of course, a few fun family adventures thrown into the mix. Ok, here we go! SUNDAY We got a pretty big snow…

Good morning and happy Friday, friends!! Just wanted to share some tasty eats from my week… Organic Edamame & Mung Bean Fettuccine (<– obsessed + need to buy more) with arugula and freshly grated Parmesan   Honey Mustard Tuna Salad (recipe below) with rice crackers  Honey Mustard Tuna Salad Ingredients: 1 can (4 oz) tuna, drained 1/4 cup shelled edamame 2 tbsp finely chopped red onion 1 tbsp honey mustard 1 tbsp nutritional yeast salt…

Guys, this summer was a total shitshow whirlwind. Between moving, traveling, working/not sleeping, fun and adventures, I felt like I had zero time to do anything else, which meant a lot of my usual healthy habits fell by the wayside. I wasn’t eating well (i.e. tater tots + peanut M&Ms for dinner) or working out (I averaged 2-3 sweat sessions per work) and, because of this, I felt so darn lazy. I’m usually a motivated, go-go-go-type of person, but…

Hey y’all! My name is Ashley and I blog over at Coffee Cake and Cardio and Balancing Today. One of the questions I get asked most often is “How do you balance everything on your plate?”. I wear many hats these days. I am a wife and mother, daughter and sister, friend, full-time employee in college athletics, author of two blogs, AdvoCare advisor, full contact football player for the DC Divas, and work really hard…

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