Tips for Women: How To Build Muscle Without Gaining Fat, Part 1
First up, I wanted to say is that it’s so good to see more and more women approach muscle building phases the right way and actually wanting to spend time getting stronger and focus on building muscle – versus always focusing on losing weight. The reason this is so important is because if we’re constantly […]
Nutrition Advice for the Holidays
When it comes to nutrition during the holidays, first of all, remember you won’t lose all your progress or gains in one or two weeks. Even if you stopped training completely for 1-2 weeks and had more food than normal you STILL won’t lose your progress. It’s one or two weeks out of 12 months. […]
Why you don’t need to throw away your scale
Guess what!? I’m not here to tell you that weighing yourself is bad. ??♀️ Or that you should throw away your scale ? Instead I am here to teach you how to use your scale the right way & how to stop being a toddler and throwing tantrums about your weight fluctuations. I know it […]
17 Things About Training, Nutrition & Life
To bring in the New Year, and say goodbye to 2017, I wrote a blog post! Here are 17 things about training & recovery, 17 things about diet & nutrition & 17 things about life and business! Enjoy! 17 Things About Training And Recovery 1] It’s always a good idea to put muscle on Muscle […]
How to maintain your physique on holidays… it’s all about damage control
I get a lot of questions about this and requests for tips/posts etc. What does it take to stay in shape while traveling? Can you go for a couple of weeks with limited training and be okay? Can you actually enjoy the food and relaxation without gaining weight or losing muscle? Us fitness people have […]
14 Tips For CrossFit Newbies
Every year after the CrossFit games, I notice an influx in people wanting to try CrossFit. This is great & hopefully this post will be a help to some of you who are just starting out your CrossFit journey. Love it or hate, it’s here to stay & if you want to try it, here are […]
My top 8 tips for eating in restaurants without blowing your calories
If you have a body composition goal & you have to eat out at restaurants every now and then, all is not lost. You can still make very good choices without blowing your entire diet, while still enjoying yourself, if you just focus on a few key points. In this post I’ll discuss ways that […]
What is all the fuss about the ‘macros diet’?
I personally believe that everyone should learn about macros, what they are, and how to track them. This does NOT mean you have to track forever. But through the process of learning about macros and how to track, you are going to learn a great deal about the foods you are currently eating and how […]
How to stop a binge eating cycle in its tracks
When it comes to diet and training we need to remove the pressure to always be good and do the right thing. Be ok with a little imperfection – no one is perfect. No one has the best training session every single day. No one eats perfectly all the time. Forgive yourself for your less […]
When moderation becomes an excuse for continuing bad habits
Yesterday I received an email from a client in which was talking about being unable to have “moderation” with something that she just can’t seem to get a handle on. She wrote “ If I could do it with moderation I’d be doing it all the time, but I just can’t find the “off” switch for […]
Meal & snack ideas to help prevent cravings, binging and overeating
Here are some of my favorite healthy convenience meals and snacks that take very little time to prepare. These can be eaten on-the-go are easy to bring with you to work for in between snacks. Although of course I would prefer you to sit down and eat slowly and mindfully, sometimes this isn’t an option, […]
How to get rid of stubborn fat, part 2: The practical stuff
In part 1 of this little series we discussed a bit about the science of stubborn fat & the different types of fat. I also went over why stubborn fat is so stubborn. You can have another read of that here, and if you haven’t read it yet I’d recommend reading that part first before […]