Is HIIT or LISS better for weight loss?

Which cardio is better for weight loss LISS or HIIT? โ €โ €โ €โ €โ €โ € โ €โ €โ € Studies show that LISS or low intensity steady state cardio, mobilizes more fat to be burned. You work for a longer period of time at a lower intensity focusing on staying within a targeted heart rate zone. – HIIT or high intensity interval training require you train for …

Should You Eat Protein Bars?

I hate being hungry. And if you’ve ever been on a diet/cut you know a calorie deficit can be tough. In an effort to make my calories go further, I minimize/cut out most bars. The 65 g bar show above has 270 calories (10 g protein, 10 g fat, 36 g carbs). My big ass super delicious Chinese chicken salad …

Rest Day Stress?

๐˜ฟ๐™Š ๐™๐™€๐™Ž๐™ ๐˜ฟ๐˜ผ๐™”๐™Ž ๐™Ž๐™๐™๐™€๐™Ž๐™Ž ๐™”๐™Š๐™ ๐™Š๐™๐™? I just took 4 days off the gym. I didn’t even wear my watch to track my steps! This would have been ๐—ถ๐—บ๐—ฝ๐—ผ๐˜€๐˜€๐—ถ๐—ฏ๐—น๐—ฒ for me 2 years ago. โ €โ €โ €โ €โ €โ € โ €โ €โ € I use to think taking 2 or 3 days off the gym would ๐˜‚๐—ป๐—ฑ๐—ผ ๐—”๐—Ÿ๐—Ÿ ๐—บ๐˜† ๐—ต๐—ฎ๐—ฟ๐—ฑ ๐˜„๐—ผ๐—ฟ๐—ธ ๐—ฎ๐—ป๐—ฑ ๐—ฝ๐—ฟ๐—ผ๐—ด๐—ฟ๐—ฒ๐˜€๐˜€. โ €โ €โ €โ €โ €โ € โ €โ €โ € It’s why …

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, ยพ – 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! โ €โ €โ €โ €โ €โ € โ €โ €โ € LEFT: ๐Ÿ”ธemotional eating ๐Ÿ”ธstress eating ๐Ÿ”ธfood as a reward ๐Ÿ”ธtoo much alcohol ๐Ÿ”ธexercise only in preparation for events/trips ๐Ÿ”ธtired …

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 prepย HERE.

Eating Out Tips

Get anxiety eating out? Here are my go to restaurant requests/modification: โœ”๏ธExtra protein โœ”๏ธhalf the noodles (in things like my pho or udon) โœ”๏ธhalf the rice and double the veggies โœ”๏ธbaked instead of fried โœ”๏ธHalf fries, half salad โœ”๏ธSauce on the side โœ”๏ธCheese on the side โœ”๏ธDries fruit on the side โ €โ €โ €โ €โ €โ € โ €โ €โ € 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: ๐Ÿ”ธnever missing a workout no matter how little sleep I’d had, or how sick I was ๐Ÿ”ธI refused to eat out for 3 months and would, “participate” by having tea while everyone else ate. ๐Ÿ”ธI restricted foods I deemed …

15 Min No Cook Meal Prep

For more recipes check out my members area – CLICK HERE .     Need help reaching your goals? Access over 230 meal prep recipes, learn how to calculate your calories/macros for your goals and learn to meal prepย HERE.

Binge Eating Strategies & Tips

Binge eating is something so many people deal with! Itโ€™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. …