Why You Need to Stop Labeling Your Food

I am so over hearing about “good” and “bad” foods. I swear, everytime someone says, “Oh I can’t have that- it’s bad for me!” I can’t help but roll my eyes. I’m a nutrition coach and personal trainer. And if you know the tiniest bit about me and my approach to diet, you know that I don’t buy into restricting foods …

Tips For Eating Out

When I first began my fitness journey, in 2015, I went 12 weeks without missing a workout, without eating out, or eating a single food I deemed “unhealthy”. When I made plans to go out for dinner with friends, I’d just order tea and eat when I got home. At the time, I saw myself as being disciplined and dedicated …

A Step-by-Step Guide to Get You Into the Gym

Beginning anything is difficult. We often don’t know where to start and feel super overwhelmed. Whether this is your first time beginning a program or you’ve taken some time away from the gym, these tips are here to guide you.   Adopt a “Beginner’s Mindset”:  Clear your brain of all doubts, limiting expectations, and assumptions and get curious. Oftentimes we …

10 Tips to Help You Gain Body Acceptance

Most women find at least one flaw within their physical appearance each day. If you were as shocked to read that as I was, raise your hand.  So much of what we’ve grown up watching, reading and viewing has impacted our beauty standards and what we view as ideal. If you’re like me and struggle with body acceptance or self …

Throw Out the All or Nothing Mentality

Oftentimes we are told to do more, work harder, and restrict calories to lose weight. I can tell you from personal experience that I did not find my healthiest or strongest self in this mindset. When I first began my fitness journey, in 2015, I went 12 weeks without missing a workout, without eating out, or eating a single food …

Why is Protein Important for Weight Loss?

A lot of my clients come to me with a lack of protein in their diet. This is a common issue because it is so easy to eat a diet of mostly carbs and fats. Our favorite packaged foods are full of them and we have so many at our disposal- even the “healthy” ones! But it’s important to remember …

Why Weighing Yourself Doesn’t Track Progress

When it comes to the scale, I feel like a broken record: We don’t need her! There are soooo many fantastic ways to track your physical progress, and none of my favorite ways include the scale.  Whaaaat??? Weighing yourself is tedious and overall an inaccurate measurement of health. In order to accurately measure how much weight you’ve “lost” you have …

Want to Increase Your Calorie Burn? Do This:

People are always trying to convince others to workout by saying, “An hour is only 4% of your day!” While I agree with this, we shouldn’t forget that how we spend the remaining 96% matters. Working out is great for our mental and physical health, but if the other hours in our day aren’t spent with much activity, it might …

How to Take Ownership over Excuses

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

Snack Smart!

When I get home and am incredibly hungry, the first thing I see is what I reach for. That’s the hard and fast truth. In the past, this was a huge problem for me. I was constantly choosing packaged snacks like chips or crackers and cheese. I completely support enjoying those things in moderation. However if you’re starving, moderation won’t …

Struggling with Motivation? Stop Relying On It!

This time of year always makes me want to grab a good book, cuddle up with my pup, and cozy down for a long winter’s nap. When the weather is colder and the days are shorter, it’s so hard to find motivation to do anything. But here’s the thing, we can’t always rely on motivation to reach our goals. Motivation …