Multiple Ways of Tracking Your Progress

Not seeing progress in your abs or thighs? Most of us get into the habit of looking for progress in a specific area. We do a lot of ‘targeted’ exercise, maybe skip a meal here and there and are disappointed when we don’t see change. I get it! I used to do the same thing. Here are some things I …

145 lbs in Both Pics

I weight 145 LBS in both pics ๐Ÿ˜ฒ๐Ÿ˜ฑ.ย ย Remember babes, there are lots or ways to track progress beyond the scale! Check out my IG stories for more details on my story. Or click “My Journey” in my highlights to learn more.โ™ฅ๏ธ โ €โ €โ €โ €โ €โ € โ €โ €โ € When I first started I thought I could eat whatever I wanted because I worked out ๐Ÿ˜ฌ. …

“How Much Weight Should I Use?”

“What weight are you using?” “How much weight should I use?” โ €โ €โ €โ €โ €โ € โ €โ €โ € The reality is it doesn’t matter how much weight I use. You should always be basing your weights on your personal strength, goals and what you can lift with confidence. โ €โ €โ €โ €โ €โ € โ €โ €โ € When I film my home workouts I use 7 lb weights. Why 7 lbs? ๐Ÿ”ธthey’re …

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 …