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  • 7 Life-changing reasons to lift weights

    7 Life-changing reasons to lift weights You get married. Have a baby. Move across the world. Start going to night school so you can get a degree. All of these are life-changing events that make you a different person. But did you know your life can change significantly just by spending some time on strength training? That’s right—if you’re willing to commit to strength training, your life will change significantly in seven ways. Here they are. Change #1: Toned This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. Working with me, you can determine an appropriate ....

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  • that’s simply not true…

    that’s simply not true… There are SO MANY myths about weight loss. I’ve heard them all. There’s the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn’t exist. You’ve got to burn the fat from your body as a whole.) Then there’s the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many injuries. Never sacrifice form for speed.) I’ve even heard one that says recovery days are not necessary. (Rest days are actually of vital importance to your recovery and weight loss.) But of all the fitness myths out there, the one that gets ....

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  • Ready to get serious about your goals in 2022?

    Ready to get serious about your goals in 2022?

    Ready to get serious about your goals in 2022? If you’ve been trying to make changes in your life for a while now, you may have found that it can be really hard to make them happen. It’s not uncommon … but you DESERVE better! That’s why I’ve been working hard on a new tool to help you turn your goals into REALITY in 2022. It’s my brand-new Goal-Getting & Habit Stacking Workbook. But I'm going to be honest with you. If you want a quick fix, this workbook isn’t for you. But if you want a step-by-step guide that will help take the guesswork out and give you the tools to reach and maintain your goals over time … then ....

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  • How to reset your day

    How are you doing today? How did you sleep last night … have you gotten in any workouts this week … are you focusing on whole foods … and how is your mood? I’m asking because all of that is RELATED. When just one of those things is out of whack, it can throw everything else out of whack right along with it! A bad night of sleep can throw your hunger hormones out of balance, making you feel hungry … even if you’ve eaten enough A stressful day can leave you exhausted and craving comfort foods (and tempt you to skip your workout) Lack of activity can drain your energy and also leave you tossing and turning Eating too close to bedtime can make it ....

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  • How your body keeps you from losing fat on a diet

    N.E.A.T stands for non-exercise activity thermogenesis. Also known as NEPA (non exercise physical activity)⁣ ⁣ It’s the calories burned from activities of daily living outside of exercise and is the second largest contributor to your total daily energy expenditure (TDEE)⁣ ⁣ TDEE is made up of 4 areas – the biggest one being basal metabolic rate (the calories needed to keep you alive), NEAT, the thermic effect of food, and exercise ⁣ ⁣ However the body can adjust NEAT quite dramatically, and is a reason why sometimes extreme diets and exercise routines (particularly excessive cardio) can backfire⁣ ⁣ Let’s say you burn 2500 cals per day and you’re eating at ....

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  • “Ultra-Processed Food”

    This month I want to focus on one of the MOST IMPORTANT THINGS you can do when it comes to getting ACTUAL results. And this one thing will also help: Your health Your workout/sports performance Up your energy levels Reduce painful joints The quality of your skin and hair Your heart Your brain How you feel now and into the future. Big stuff, right?! It has to do with what you EAT. Because there’s a direct line between your food intake and EVERY one of the things on that list (plus a lot more). This isn’t groundbreaking news. But … There might be something specific standing in your way of putting it into action. FACT: There’s a type of food specifically ....

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  • “Inflammaging” is a real thing...

    I have a little assignment for you today that might lead you to a delicious weekend project! Go into your kitchen and look inside your pantry ... and then open up your fridge and take a look in there, too. What’s inside can make a BIG difference in how you age. A lot of times people talk about what you SHOULDN’T eat – like sugar, processed foods, etc. – because they are linked with a higher risk of disease. BUT there are actually foods that help FIGHT a major factor in aging. Plus, they can reduce aches and pains. There’s a process in your body that plays such a huge role in aging that it’s actually been called “inflammaging” – ....

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  • Orange Chicken

    Orange Chicken

    If you’re a fan of crispy orange chicken from Chinese take-out restaurants, then you are going to simply love this healthier at-home version. While traditional orange chicken dishes taste great they are filled with gluten, sugar, soy and unhealthy fats that cause weight gain. Not a good thing when you are trying to get fit and healthy! This version is much healthier so you can enjoy the flavors you love without any of the guilt. This dish is really quick to throw together for a weeknight dinner and tastes so good you won’t believe it’s healthy. As a bonus you won’t get that big belly ache like with the take-out version. Enjoy! Courtesy of RealHealthyRecipes.com ....

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  • Foodie Fitness Tasty Chicken Recipe

    Foodie Fitness Tasty Chicken Recipe

    Dinner is the meal that can get out of hand with extra calories and fattening sides. Do yourself a favor by making dinner at home as often as you can. This simple move, from eating out to eating at home, is half of the battle when it comes to keeping your calories reeled in during the evening hours. Now, while making dinner at home it’s easy to fall into a boring routine, so have fun with this Southwest Chicken recipe! It’s full of robust flavors meant to wake up your taste buds and to keep you feeling full and satisfied. Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s ....

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  • Shrink your tummy

    shrink your tummy Are you ready to reduce your body fat to flatten out your stomach? It is fully possible for you to do this with an effective combination of fat burning cardio, resistance training and clean eating. My clients routinely drop fat and transform their bodies. You can do it too! Here’s how to make your tummy shrink… 1. Exercise a minimum of 4 times per week.It is important to dedicate yourself to working out a minimum of 4 times a week if you want shrink your stomach. Anything less than this won’t make a large enough impact on your progress. 2. Make sure your workouts are effective.What makes a workout effective? It includes intense ....

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