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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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  • 5 reasons you’re not getting results

    5 reasons you’re not getting results

    Are you ready to ramp up your results? I hope so because this month I’m focusing on the TOP ACTIONS you can take to 10x your results … … even (especially!) if you’re stuck in a plateau. Basically, a plateau is when your results stall out and you stop seeing the progress you saw when you first started your program. Nearly EVERYONE goes through a plateau from time to time. It’s not a fun place to be - but the good news is that if you DO experience one (or are in one right now), there are a few key things to pay attention to... Break Through Your Plateau 1. You Are “Kinda-Sorta” Following Your Program. Have you started to slack on your ....

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  • better than Doordash

    better than Doordash What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement. Case and point: how many of your meals are being delivered in a paper bag to your front door? I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl. What is a Nourish Bowl?It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds. A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the ....

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  • 5 Fitness Secrets

    5 Fitness Secrets

    5 Fitness Secrets If you would like to look and feel great, then I’ve got good news for you: follow these 5 Fitness Secrets and your goal will quickly become a reality. These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed. Fitness Secret #1: Consistency is KEY If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results ....

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  • ready to eat?

    ready to eat?

    ready to eat? Wish you could open your fridge to find a full week of healthy, delicious food prepped and ready to be eaten? That sure would make sticking with your diet and achieving fat loss a lot easier… Here’s my 5 Step Meal Prep Guideto make your prepped food dreams a reality: Step One: Plan Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer: 1. How many meals do I need each day? Check your calendar for special events Consider your appetite throughout the day Look at each day separately 2. How many servings do I need for each ....

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