meal prep 101: protein

The health effects of fat and carbs are controversial. However, almost everyone agrees that protein is important. Most people eat enough protein to prevent deficiency, but some individuals would do better with a much higher protein intake. In today’s mini training, I go over the science-based reasons why you should care about your protein intakeContinue reading “meal prep 101: protein”

what to do after a binge

Have you ever wondered what to do after a binge? We have all been there – whether it is eating too much food at a family party, using the weekend as an excuse to eat lots of takeout or over indulging during the holidays! It can be so easy to overeat despite our best intentions.Continue reading “what to do after a binge”

are you a STRESS eater?

Working with hundreds of women over my 20+ years in the wellness industry, I see one thing in common – emotional eating; eating out of stress, anxiety, boredom, sadness, anger, etc. etc. etc is always listed as one of the top 3 issues facing them; issues they hope to improve. And no doubt, NOW isContinue reading “are you a STRESS eater?”

why hiring a 1:1 coach is beneficial

Oftentimes, people fail on mass diet programs because they do not offer customization, and often overlook your specific needs. If you have been struggling with your weight loss for years or can’t seem to overcome the mindset hurdles needed for lasting weight loss, then my 1:1 coaching option is a GREAT fit for you! HavingContinue reading “why hiring a 1:1 coach is beneficial”

sick of losing & gaining the same weight?

When clients first start working with me, they are always ready to lose weight for good, improve their body composition, and break free from yo-yo dieting. And like so many of you, my clients have tried many other programs over the years; but, have never experienced lasting success with any of them. My approach withContinue reading “sick of losing & gaining the same weight?”

so you want to live in moderation huh?

Moderation is a frequently sought after thing with food and fitness; but it’s often considered attainable. -Don’t too much but don’t do too little -Allow yourself a treat; but make sure you don’t eat too much treats -Don’t go too hard, but also don’t go too easy What the heck does MODERATION mean any way?Continue reading “so you want to live in moderation huh?”

3 ways (you don’t think of) to BOOST Fat LOSS + my big July announcment

I am excited to announce my 4 week DIY body fat loss program #LevelUP for women ages 30+ looking to shed a few pounds post COVID 19.  This program includes customized workouts and customized macro recommendations. Register today to get on my July waitlist!  Participants will also receive: -a weekly nutrition component where I teachContinue reading “3 ways (you don’t think of) to BOOST Fat LOSS + my big July announcment”

macros made easy

I break down the mystery of macros and tell you what you need to know about these essential nutrients. Plus as a bonus, I tell you the secret formula to determine if a treat will leave you crashing with your cravings! 

mindful eating is the MAC DADDY tool

Each week, I’ve presented a body reset nutrition tutorial for my #LevelUP group. I work with a lot of women who have a history of yo-yo dieting and excessive exercise. In my LevelUP program, each week, I coach you how to eat mindfully and help you set up a foundation for healthy eating behavior aroundContinue reading “mindful eating is the MAC DADDY tool”

fat loss doesn’t have to be miserable

I coach women to fix their relationship with their bodies and food. Goals can’t only be about WEIGHT LOSS or FAT LOSS OUTCOMES. Instead, think about WHAT PROCESS do I need to go through to get that OUTCOME? Usually, and unfortunately, many women I meet reduce themselves to DRASTIC and EXTREME measures to get thatContinue reading “fat loss doesn’t have to be miserable”