Weighing yourself is unneeded stress.⁠ Did you know I only weigh in once a month?⁠ Yep! Just once a month. Usually about 5-6 days after my cycle ends.⁠ And that’s what I recommend to some of my female nutrition clients as well (unless they are doing a reverse diet and then it’s weekly). Weighing yourself is unneeded stress You see, weighing yourself every single day is UNNECESSARY, and it can actually be HARMFUL to your…

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…

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…

It never fails that one of THE most frequently asked questions I receive is about the scale – specifically why it is or isn’t moving in a particular direction. The scale is a finicky tool, and its lack of transparency can lead you to believe that all of the hard work, time, and dedication your putting into healthy living isn’t paying off. But the truth is that body “weight” is influenced by so many factors…

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…

Good morning! There’s a lot to celebrate today! It’s National Carrot Cake Day as well as the day that I started Carrot ‘N’ Cake NINE (!!!) years ago. I love this crazy coincidence and feel like it was just meant to be! First off, I just want to say THANK YOU, THANK YOU, THANK YOU for reading CNC. This blog wouldn’t be what it is today without you, and I can’t even begin to explain how much each of your comments, questions, messages,…

Good morning! I receive a lot of questions from readers related to weight loss, so I decided it was time to write a post about what I do when I want to “get it together” with my diet and lose a few pounds. I generally eat healthy, but there are plenty of times when I have a little too much fun and my jeans end up feeling tighter than usual. (Hey, it happens to the best of…

Hi there, I’m CrossFit trainer and nutrition coach, Courtney Worthington. As a 2014 CrossFit Individual Regional Competitor and former CrossFit affiliate owner, I understand first-hand how important nutrition is and the impact it has on body composition, energy levels and performance. I offer IIFYM/Flexible Dieting nutrition coaching via my blog, The Petite Athleat. So, what is IIFYM (If It Fits Your Macros)? It’s a way of eating that offers flexibility in the kinds of foods…

Good morning and happy Friday to you! The weekend is almost here, which means it’s time for another Friday favorite: What I’m Loving Lately! I missed last week’s post, so I have quite the round-up for you guys this morning. Enjoy! Coconut protein powder in my (hot) coffee – Of course, I love mixing it into my iced coffee, but it makes an incredible afternoon pick-me-up in hot coffee too. Just mix 12 ounces of coffee (not too hot)…

This post is sponsored by Fitfluential LLC on behalf of Reebok. I can’t believe it’s been 8 weeks since I gave birth to Quinn. Crazy, right? In those 8 weeks, my body has undergone so many changes””more than I could ever imagine. Being 41 weeks pregnant, I thought I would be ALL about losing the baby weight as quickly as possible, but, truthfully, weight loss hasn’t been my main focus during these past couple of…

Hello, hello! How’s your Thursday going so far? I can’t believe tomorrow is already Friday. This week flew by. Holy cow! Lunch When lunchtime rolled around yesterday afternoon, I knew exactly what I wanted to eat: Potato & Chorizo Dobladas. Yummm! The leftovers from dinner made an awesome lunch! After lunch, Murphy and I went to the senior home to make some visits. The pug was pumped and enthusiastically jumped into the backseat of my car. We…

Happy 2013!!! How was your New Year’s Eve? Mine was a ton of FUN! Mal and I went to a NYE celebration at a local bar that our friend’s family rented out for the evening. CrossFit friends! Kerrie and me! Dance, dance, dance! I behaved myself and only drank two glasses of wine, plus a bunch of pineapple + soda waters, so I peed a million times at the bar last night, but I woke…