5 Min Meal Prep

5 MIN MEAL PREP – no cooking or excuses. This is a super quick meal prep you can make in a pinch. I use to make these a lot when I was teaching. I use 40g oats, 30g vanilla protein powder, ¾ – 1 cup berries and 100 g small 2% yogurt. 39g carbs/6g fat/41g ~ 375 calories. You can …

Your Weight doesn’t Tell the Whole Story

It’s not just about the number on the scale. The number never tells the whole story. I always believe the most important changes are ones that no one can see. MAKE THIS A LIFESTYLE AND YOU’LL NEVER LOOK BACK! ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ LEFT: 🔸emotional eating 🔸stress eating 🔸food as a reward 🔸too much alcohol 🔸exercise only in preparation for events/trips 🔸tired …

Eating Out Tips

Download this info graphic HERE. Need help reaching your goals? Access over 190 meal prep recipes, learn how to calculate your calories/macros for your goals and learn to meal prep HERE.

Eating Out Tips

Get anxiety eating out? Here are my go to restaurant requests/modification: ✔️Extra protein ✔️half the noodles (in things like my pho or udon) ✔️half the rice and double the veggies ✔️baked instead of fried ✔️Half fries, half salad ✔️Sauce on the side ✔️Cheese on the side ✔️Dries fruit on the side ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ Do you have any go to modifications …

Eating & Traveling While on a Cut

Traveling and being on a cut is definitely more challenging than being on a cut at home. My calories don’t go as far because I don’t know what goes into every recipe or how food is prepared. I have to overestimate calories and work out first thing in the morning so we can work vs training mid day like normal …

I was Obsessed

Obsessed. That’s the word I’d use to describe the beginning of my fitness journey. I set ridiculous rules for myself like: 🔸never missing a workout no matter how little sleep I’d had, or how sick I was 🔸I refused to eat out for 3 months and would, “participate” by having tea while everyone else ate. 🔸I restricted foods I deemed …

15 Min No Cook Meal Prep

7 MIN MEAL PREP – no cooking needed. For more recipes check out my members area – CLICK HERE .   This is a great meal prep in a pinch. you can easily modify it by adding more or less deli meat, mini pitas and veggies. Like I said in the video, I do recommend saving this for when you’re …

Binge Eating Strategies & Tips

Binge eating is something so many people deal with! It’s a vicious cycle that makes you feel physically and mentally bad. I know this isn’t something a lot of people talk about, but I think it’s important because it’s something so many people struggle with, it’s something I struggled with and now work on with so many of my clients. …

I’ve Lost 1000s of Followers on Social Media

You’re going to lose followers by being yourself. Don’t dwell on it. You’re going to lose followers by posting shit you’re passionate about. That’s how it goes. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ I know if I posted more of x and y I’d likely get more followers, BUT it’s important to me to put out content I believe in, am proud of, helps …

Stop Making Excuses and Start Taking Ownership

We’re always to quick to blame others, our circumstance or lack of time for our inability to show up and get things done. I know this from experience. I use to be the queen of excuses. I can’t do that because of a, b, c, d, e. My lists were long, but my excuses were flimsy. This is when some …