the REAL reason you are STUCK in a RUT

I’ve finally cracked the code. The why you’re stuck in a rut code. You know what I’m talking about — that ongoing “blah” feeling where your fizz and your juju have taken a permanent hiatus. The reason for feeling this way is not what you may think — it’s not your dead-end job or yourContinue reading “the REAL reason you are STUCK in a RUT”

this is the BEST workout routine for women

What is the best workout routine for women? Clients come to me and want to be skinny and lose weight. They are convinced that the way to this goal is by doing lots of cardio and eating real little calories.  There is no one-size-fits-all workout routine that every woman should do. BUT, first and foremost,Continue reading “this is the BEST workout routine for women”

want lasting fat loss results? stop living in extremes

Want lasting results? STOP 🛑 living in the extremes! If you are TOO RESTRICTIVE, you’ll have a hard time achieving and maintaining your results. If you are TOO FLEXIBLE, you’ll have a hard time achieving and maintaining your results. Two sides of the “same” coin; they are both the ends of the spectrum; both “extremes”Continue reading “want lasting fat loss results? stop living in extremes”

diet starts monday…

Hey sister! Do you have weight you want to lose and are thinking about going on a diet?  Before you do, I want to have a little chat with you about diets and why you might want to think twice before you start one.  So, let’s be real: how many times have you told yourselfContinue reading “diet starts monday…”

do you gain weight by just LOOKING at bread?

45 million people in the US are on a diet. In today’s training, I discuss yo-yo dieting and my personal experience with that very nasty cycle. 45 million people in the US are on a diet. Yo-yo dieting term coined by Kelly D. Brownell at Yale University, in reference to the cyclical loss and gain of weight, resembling theContinue reading “do you gain weight by just LOOKING at bread?”

fat loss is not linear. ever.

FAT LOSS IS NOT SOME MAGICALLY LINEAR PROCESS. EVER. I need you to remember that there will be ups and downs to progress and that’s totally normal. Always take a step back and look for that downward trend. There will be weeks that NOTHING seems to be happening. That’s okay. Because there will also beContinue reading “fat loss is not linear. ever.”

lifting for weight loss myth #2: I want to tone not build muscle

“I just want to tone,” she said. And with that, she grabbed her pink rubber weights off the rack and pranced to a small area of the all-women’s section at the gym to complete her ultra-high-rep toning workout. Ugh.  The myth of “toning” took root several decades ago when gyms had women only sections withContinue reading “lifting for weight loss myth #2: I want to tone not build muscle”

lifting for weight loss: myth 1: cardio is better

Are you a Cardio Queen in attempts to lose weight? There are a number of misconceptions out there about resistance training and weightlifting for weight loss. So many women find contradictory advice when trying to figure out the most effective way to maintain their body goals. This week I conquer some of the misconceptions associatedContinue reading “lifting for weight loss: myth 1: cardio is better”

carbs are your friends

Carbs Are Not Your Enemy — Please Stop Treating Them That Way! Many people say that carbs are pretty toxic; now-a-days, Atkins, South Beach or other low carb diets are on everyone’s brain. Mindful eating is all the buzz and conflicting with what your parents told you “finish your plate.” Here is the truth –Continue reading “carbs are your friends”

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”