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…

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…

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…

I just wanted to share a really visual for understanding how our metabolism burns macronutrients. I know many of you (myself included) enjoy the occasional glass of wine… especially now, am I right?!? ⁠But did you know that too much wine, or any alcoholic beverage for that matter, can slow down fat loss? Or even stop it altogether? ⁠⠀ Let me explain. Your metabolism is like a bus. And the foods you eat are passengers…

“Tina, just tell me what to eat!”  If I had a dime for every DM, blog comment, or email reply I received saying, “Tina, just tell me what to eat,” I’d be a gazillionaire! And I totally understand. Eating the ‘right’ foods in the ‘right’ amounts at the ‘right’ time of the day can be overwhelming and confusing – like we don’t already have enough going on juggling kids, work, household responsibilities… the list goes…

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…

Welcome to the first Instagram Live of 2020! It’s been awhile, hasn’t it? I’ve received some awesome questions from you guys, so I have four that I’ll answer today. And, of course, keep those questions coming. Feel free to comment below or send me an email or DM on Instagram. What are some good ways to get fiber in your diet? So, good ways to get fiber… I think the most obvious is vegetables and fruit….

I get so many questions about macros and nutrition, and this is one of the most common: How often should macros be adjusted? I seems like a lot of people think that macros need to be adjusted frequently, and that’s really not the case. I know some macro coaches will make changes weekly, but it’s hard to know what’s working and what’s not working if you’re making changes so quickly. If anything, it’s better to…

Years ago, at my heaviest weight, a ski trip with friends motivated me to do something about it. The vacation was a blast, but I quickly lost my “getaway glow” when I saw the photos from our trip. Looking at the physical proof, I was embarrassed by how much weight I had gained. Every photo was a “bad” photo of me. I was so depressed that I threw most of them away. I knew my…

I’ve never done a holiday sale like this before! So, I thought I would this year since many of you have inquired about macros and how to get started. This bundle includes every nutrition resource you need, designed to support both macro newbies and veterans alike! The Macro Start-Up Bundle includes 15 resources to help get you started with macros or, if you’ve tracked in the past, fresh new resources to motivate and support you…

Hi, friends! I hope you had a wonderful weekend. I can’t believe it’s Thanksgiving week. Usually, I’m not one to rush the holiday season, but I am soooo ready for it this year. My schedule is already filling up with holiday parties and get-togethers, and I’m sure you’re in the same boat, so I wanted to share two of my go-to tips for staying consistent over the holidays. Ok, ok… I’m sure you’ve heard these…

You guys know I love a good prep Sunday, but I don’t think it needs to be an all-or-none thing. I don’t think you need to go into your kitchen on Sunday and spend four hours prepping everything for the whole week. So what the heck are you supposed to do if you want to eat healthy? Basically, how to meal prep when you hate meal prep? I think a lot of us see those photos…

Hey guys! Thanks for sending in all of your awesome macro questions. I have another one that I’m going to answer today: What do you do if you’re hungry while tracking macros?   I’ve received this question quite a bit over the years, and my number one answer is: If you’re hungry, eat more food! No seriously. I think what happens is that people think that they should set their macros and calories really low…

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…

A common challenge that our nutrition clients often encounter is how to track macros on the weekend. You want to loosen up the reigns on your tracking, but how much is too much. If you’re too loose with your diet, getting to your goals is going to take much longer. So then, how do you find the balance between how to during the week versus how to track macros on the weekend? Does this sound…

Get the latest posts to your inbox!

    I respect your privacy. Unsubscribe at anytime.