Category: Diet & Weight Loss

Have Your Cake And Eat It Too (IIFYM)

Have Your Cake And Eat It Too (IIFYM)

Have you ever heard the term flexible dieting (FD) or if it fits your macros (IIFYM) and wondered what it meant? In today’s post you’ll learn how you can have you cake and eat it too!   Calorie Balance   Before we delve deeper into the […]

How to Beat Hunger While Dieting

How to Beat Hunger While Dieting

Everyone knows dieting can be hard, especially when you’re just so darn hungry! In today’s post i’m going to share two major concepts to consider when dieting: Calorie Density (also called volumetrics) and The Satiety Scale. Volume… sometimes more is better Everyone knows they need […]

Stop Losing Muscle, Start Losing Fat!

Stop Losing Muscle, Start Losing Fat!

As we lose weight we lose weight we lose a combination muscle, fat, and water. Unfortunately, this can often lead to frustration and the phenomenon known as “skinny fat”. Here’s the skinny on losing fat!   When you reach your goal weight do you want […]

How active are you, really?

How active are you, really?

Have you ever wondered how many calories it takes to maintain your body weight? Or how active you are during the day? This is the blog post for you! Step One: Determine your activity level based on N.E.A.T. NEAT or non-exercise activity thermogenesis is a […]

Break Through Your Weight Loss Plateau

Break Through Your Weight Loss Plateau

Are you experiencing a weight loss plateau; where you haven’t lost weight for longer than 4-6 weeks?   Here’s some tips to bust through your plateau! Step One:   Ensure that you’ve been tracking your food accurately and give it two more weeks. More often […]

5 Tips to Take Accurate Body Measurements

5 Tips to Take Accurate Body Measurements

Have you ever wondered how to take your measurements accurately? Today’s post is just for you! 5 Tips to Take Accurate Body Measurements 1.) Take your measurements in the right place each and every time for consistency.   2.) Women should take their waist measurement […]

New Years Resolution Checklist

New Years Resolution Checklist

Do you want to lose weight or get in shape in the new year? Making a resolution? I’ve got you covered! With this checklist you’ll be well on your way to actually achieving your new years resolutions! 1.) Have a solid, reasonable, and attainable goal. […]

5 Ways to Jump-Start Your New Years Resolution

5 Ways to Jump-Start Your New Years Resolution

Each and every year a large group of the population makes a new years resolution. The most popular resolution? You guessed it, weight loss. According to the University of Scranton¹, Journal of Clinical Psychology less than 8% of all people who made a resolution in 2015 […]

Low iron? Anemic? Try this!

Low iron? Anemic? Try this!

Do you have low iron? Nothing is more exhausting than Iron Deficient Anemia! In today’s post i’d like to cover some helpful information on how to deal with this frustrating condition! So, what is iron? What does it do? “Iron is an essential mineral. Iron is […]

Stretch Marks Happen! Here’s what you can do about them.

Stretch Marks Happen! Here’s what you can do about them.

  Whether you’ve lost a lot of weight, had a child, grown quickly (such as puberty), gained weight, or ever put on muscle; you’ve probably experienced them! Stretch marks happen, and here’s the no-bs way to deal with them.     First of all, let’s discuss […]

The Best Vegetarian protein sources

The Best Vegetarian protein sources

Whether you eat vegetarian, vegan, or plant-based, getting enough protein in your diet is vital!   Protein is a macronutrient made up of amino acids that help repair tissue and are precursors to enzymes, hormones, cellular repair, your body’s immune response, and other molecules necessary […]

How much protein do we actually need?

How much protein do we actually need?

  Are you chugging back your protein shake just about 30 minutes after your workout? Are you forcing down a pound of unseasoned chicken breast each day? What about protein bars?   I’m here to tell you, that you might not need as much protein […]

Read this BEFORE you hire your personal trainer!

Read this BEFORE you hire your personal trainer!

The “Why” Before hiring a personal trainer it’s best to decide exactly what you hope to achieve through personal training and whether personal training is even required to reach your goals. Some key questions to ask yourself: Do i need emotional support? Do i need someone […]

Learn Why Smoothies and Juices Suck for Weight Loss

Learn Why Smoothies and Juices Suck for Weight Loss

  Okay, maybe that’s a little dramatic. But I see it time and time again, people consuming way too many calories because they think the food is a “healthy” source or that juices and smoothies are inherently “healthy”. The fact of the matter is, you […]

How to get a flat stomach!

How to get a flat stomach!

  Stop wasting your time with crunches and hours and hours of cardio in the gym…. Getting a flat stomach requires effort, but it isn’t too complicated! The ultimate keys to getting a flat stomach:   Eat a slight calorie deficit over a long period […]

How much weight can/should you lose each week?

How much weight can/should you lose each week?

  In today’s post i’d like to discuss a very common question I receive from clients. How much can i actually lose? Despite the common advice of ” lose 2lbs per week”, this is not a healthy weight loss goal for all people! Trying to lose […]

Weight Loss Scams and How to Spot Them

Weight Loss Scams and How to Spot Them

  How can you stop yourself from getting scammed? So often consumers get sucked into the diet industry which makes outrageous promises, junk products, and much more. This often leaves us confused, wading through the newest research papers, fad diets and claims, looking for the […]

Clean Eating VS. Orthorexia

Clean Eating VS. Orthorexia

When does eating healthfully turn, well, silly? In today’s post i’d like to just briefly touch on the topic of “clean eating” and why I believe that it is a unclear term which should not be supported.   Have you heard the term “clean eating”? What do […]