guilt, shame and feeling fat

I just returned from an epic 10 day vacay… gambled 🎲 some, drank 🍷 more than ever, ate out 🥘 multiple times per day, shopped 👖 a lot, got my hair 💁🏽‍♀️blowed out often 😝, exercised daily  🏋🏽‍♀️. So fun!  I remember a time, not too long ago, where an experience like this would haveContinue reading “guilt, shame and feeling fat”

fellow cardio queens, where you at?

The gym crew gave me two nick names: “CardioQueen” because I would spend 90 minutes on the stair master every day.  “24CycleQueen” because I taught 7 spin classes per week at my gym. I was a #cardioaddict for sure. And as such, I’ve suffered the consequences from exercising my body into the ground – leavingContinue reading “fellow cardio queens, where you at?”

weight regain, rebound and self loathing

The number one reason why diets fail?  👉🏾 the restriction is too much too soon for too long  I know this vicious cycle all too well.  As a #chronicdieter for DECADES, I paid a hefty price to hold an “average” weight (155lbs) with a higher body fat (29%) despite a shit ton of calorie restrictionContinue reading “weight regain, rebound and self loathing”

“lifting weights will make me big”

I remember when I started my live and die by the scale dieting in 1997. Jenny Craig told me not to lift weights because we were focused on hitting that magical number on the scale. I am sure it’s different now, but I remember all of these statements running through my head. And it’s comeContinue reading ““lifting weights will make me big””

are you in a weight loss plateau?

Can you guess the ONE word that dieters absolutely dread? It starts with the letter P… Not yet? It’s PLATEAU! I get it completely. When trying to lose weight, if the scale ain’t moving, you feel STUCK, defeated, doubtful, and overwhelmed. And sadly enough, this is the time when I see clients throw in theContinue reading “are you in a weight loss plateau?”

hormonal fat loss players

Is losing body fat an uphill battle for you? Does it feel like you just can’t seem to lose weight despite exercising and eating right? You could say these last 5 years have been a hormonal roller coaster for me personally.  At 36 years old, I was told I was approaching menopause while I enduredContinue reading “hormonal fat loss players”

fat loss formula – part 4 alcohol

Fat Loss Series Part 4: Alcohol! I will never be the personal trainer that says you can’t drink or eat something. It’s not my philosophy; never has been and never will be. Why? Because I practice what I preach. Yes, I eat chocolate and I love to have a glass of wine with my friends,Continue reading “fat loss formula – part 4 alcohol”

fat loss formula part 2 – stress

Fat Loss Series Part Two! 👉🏾👉🏾👉🏾👉🏾STRESS Your body is resilient. Your body can manage stress like a champ! In fact, we thrive when we are met with periodic stress. For instance, physical stress (exercise) is good in controlled doses. We get stronger, faster, leaner when stress is appropriately applied. BUT in today’s society, CHRONIC stressContinue reading “fat loss formula part 2 – stress”

lifting weights and NOT seeing results?

Lifting weights and NOT seeing results? Are you constantly putting in the work but continue to feel like you’re not really seeing any reward? You’re not alone. Here’s the thing, for most of us…It’s not lack of effort. It’s not lack of consistency. It’s not lack of motivation.IT’S A LACK OF PROPER NUTRITION! Ladies, listenContinue reading “lifting weights and NOT seeing results?”

learn to love yourself

I’ve spent the last year under going fertility treatment, eating more and decreasing my exercise all as a means to provide the most thriving environment for pregnancy. I knew with 100% certainty that I would gain weight and I vowed to myself to not revert back to old eating and exercise disordered behaviors as “damageContinue reading “learn to love yourself”