Sustainable – Compliance  Calorie Deficit Daily Movement or Exercise Protein & Fiber  Carbs & Fat  A plan is only effective if you can follow it so choosing a plan that you can be compliant to and sustain long term is KEY! Secondly a calorie deficit is literally the reason any “diet” or plan really works. […]

This week we are going to dive into our mindset and how to identify if we have a growth or closed mindset.    Why does it matter?    What can we do to change it?   Adopting even this simple perspective can help make a small shift daily.  Save this post. Write this down and […]

“Put the work in and you will see the outcome you wanted.  This takes time and might take longer than you expect.  Give it time and put the effort in!” Beth C    This feedback was from a client who had been working hard to see progress using similar methods that we use with clients […]

Sheet Pan Salmon Supper Ingredients ½ cup Arugula Pesto 1 pound asparagus trimmed 2 cups cherry or grape tomatoes Diamond Crystal kosher salt Freshly ground black pepper ¼ cup avocado oil or olive oil 4 salmon fillets 6 ounces each 2 large lemons Instructions Grab (or make) some Arugula Pesto. It’ll take just a few […]

Which do you identify with?   I failed. Its over I’m either a natural or I shouldn’t even try. That’s just how it is You don’t know my family/friends/colleagues. You are giving me feedback? Who do you think you are? I don’t like competition. (secret thought) I don’t like others seeing my weaknesses. I am […]

Simple ways to make Protein and Veggies and Carbs more delicious! Pick your Veggies, Carb or Protein Choose your Preferred Cooking Technique – Grill Roast Sauté Bake Sous Vide Air Fry Pressure Cooker Hot Sauce Hoisin BBQ sauce Coconut Aminos Mustard Ranch Ketchup Masala Blue Cheese Honey Bang Bang Sauce Soy Sauce or Tamari Sweet […]

𝗬𝗼𝘂 𝘄𝗶𝗹𝗹 𝗻𝗼𝘁 𝘀𝘂𝗰𝗰𝗲𝗲𝗱 𝗼𝗻 𝗼𝘂𝗿 𝗽𝗹𝗮𝗻𝘀 𝗶𝗳 𝘆𝗼𝘂 𝗗𝗢 𝗡𝗢𝗧 𝗳𝗼𝗹𝗹𝗼𝘄 𝘁𝗵𝗲𝗺!⁣ ⁣ 𝗪𝗲 𝘀𝗽𝗲𝗻𝗱 𝘀𝗼 𝗺𝘂𝗰𝗵 𝘁𝗶𝗺𝗲 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘁𝗼 𝗸𝗻𝗼𝘄 𝗲𝗮𝗰𝗵 𝗼f 𝗼𝘂𝗿 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝘄𝗲 𝗱𝗲𝘀𝗶𝗴𝗻 𝗮 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗽𝗹𝗮𝗻 𝗷𝘂𝘀𝘁 𝗳𝗼𝗿 𝘁𝗵𝗲𝗺. ⁣ ⁣ What is their life like?⁣ What are their current habits and behaviors?⁣ What are their strengths and […]

“I just ran 3 miles with no hip pain! I can not even remember the last time I did that!”   Helping clients be able to go out live the life and do the things that they love without pain is so exciting.    Whether you’re a runner or not if you’re experiencing pain on […]

Sheet Pan Chicken Fajitas + Avocado Crema Ingredients ¼ cup avocado oil or olive oil 3 tablespoons fresh lime juice 3 garlic cloves minced 1½ teaspoons  Diamond Crystal kosher salt 1 teaspoon chili powder ½ teaspoon ground cumin 1½ pounds boneless skinless chicken thighs, cut into 1-inch strips (Step away from the boneless, skinless breasts. […]

Reduce your risk of injury  As you run, the force of almost 3 times your body weight is put on each leg and in turn on your joints. Having the muscular strength and stability to absorb that force will minimize the load through your joints and reduce your risk of pain and injury. By correcting […]