Recent Posts

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 […]

Mini Raspberry Protein Cheesecakes! :)

Mini Raspberry Protein Cheesecakes! :)

  In today’s post i’d like to show you one of my favorite high-protein vegetarian treats mini protein cheesecakes! I have made this recipe lactose free, but you can certainly adapt this to be completely vegan or to include more dairy.   Ingredients 75 g, […]

Cold weather? Beat winter depression with exercise!

Cold weather? Beat winter depression with exercise!

  Picture this, it’s cold, wet, rainy or snowy, and the winds chill cuts through you every passing moment you venture outside. By 3PM it’s already pitch black and you feel the light deprevation eating away at your soul. Sound familiar? It certainly does for […]

Warm Berry Protein Bread

Warm Berry Protein Bread

In today’s post i’d like to share a delicious and healthy protein bread. It’s simple to make and super easy to customize. Just in time for the cooler weather, this protein bread is warming, gooey, and o-so-macro friendly! enjoy!   Ingredients: 2 Ripe Bananas 65 […]

Build Muscle Like a Badass

Build Muscle Like a Badass

  Are you looking to build muscle? Do you fit the criteria below? Women:  Are you less than 22% body fat? Do you lack any significant muscle mass? (aka, are you skinny fat?) Are you already at the low-end of a healthy BMI range? Men: […]

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 […]

Hearty Lentil Stew Recipe

Hearty Lentil Stew Recipe

Fall in love with this easy-to-make hearty lentil stew! You’ll be glad you gave it a shot! This stew makes well over 4 servings and soothes the soul on a cold day! Ingredients: 3 Large Carrots One large white onion 150 G green lentils 2.5 Tablespoons […]

Hearty Tortilla Soup

Hearty Tortilla Soup

    Fall in love with this easy-to-make tortilla soup! You’ll be glad you gave it a shot! This stew makes well over 6 servings and kicks a cold to the curb!         How you can make this soup: Ingredients: 2 Tablespoons of Canola Oil 3 […]

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 […]

Protein Rich PB&J Oatmeal

Protein Rich PB&J Oatmeal

  After missing the fluffy white Sunbeam PB&J sandwiches of my childhood, i’ve recently been indulging in pb&j flavored everything! From Quest Bars to Ben N Jerry’s to oatmeal, if it’s pb&j, i’ve got to have it!     Queue, The Oats!   The other day […]

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 […]

Creamy Protein Cookies

Creamy Protein Cookies

In today’s post, i’ve got a quick, simple, and delicious protein cookies recipe! This recipe is: Lactose free Vegetarian High in protein  Please see the full nutrition facts for more information. Ingredients   To make this recipe, you’ll need: 1/2 cup Calorie Free Sweetener (note: […]

Body Fat- What’s YOUR number?

Body Fat- What’s YOUR number?

What’s your current body fat %?   Have you had your body fat % tested? It can be a great statistic to follow to help you stay on track and reach your goals. While BMI and over-all weight are generally a pretty good indicator of […]

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 […]

Why you should NEVER experience nausea at the gym!

Why you should NEVER experience nausea at the gym!

  We’ve seen it time and time again with online “Fitspo”, if you feel like throwing up, passing out, or your body is telling you to stop…. STOP! You don’t have to experience nausea to get a good workout. It’s important to listen to your […]

Do your feet tingle after the elliptical?

Do your feet tingle after the elliptical?

Have your feet ever gone numb, tingled, or just felt “funny” after using the elliptical? I know mine have! The elliptical is an excellent device for performing low impact cardiovascular activity. It’s easy to see why it’s loved by most who use it! But when […]

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 […]

You CAN Stop Emotional Eating!

You CAN Stop Emotional Eating!

Over this past weekend I had the pleasure of speaking to a fellow trainer who is in recovery from Binge Eating Disorder. She first began having issues with binge eating and emotional eating after following an Intermittent Fasting eating plan. (Note: This typically involves many […]

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 […]

All About Pop Fitness

All About Pop Fitness

Welcome to my blog! I’ve decided to begin my blog to share the latest scoop on the fitness industry, to dispel some of the most common diet myths, and to share useful products and information to my clients! Here at PopFitness I focus on a passion for a healthy […]