I can’t believe it! I felt like I was struggling to lose these last 5 lbs and I just couldn’t seem to shake them.Then I did an InBODY scan and I saw that muscle mass was up by 6#’s!!!! I guess the data really does make a difference!  I did add in swim workouts and […]

Here is a favorite from Lilly Eats and Tells https://lillieeatsandtells.com/quick-chicken-philly-sandwiches/   Quick Chicken Philly Sandwiches INGREDIENTS 1 brioche hot dog bun (mine were 24c/2f/6p) 1 1/2 tbsp skinny chipotle cream (20 g) 1/4 cup chopped grilled or rotisserie chicken like this blackened one (80g) 1/4 cup pepper, onion, and mushroom skillet (recipe below) (80g) 1 […]

Eat LEAN Protein at EVERY meal. Add VEGGIES at EVERY meal.  STRENGTH TRAIN regularly.   Why Protein? It is the building block of all tissue. It keeps us full the longest and helps maintain lean muscle when in a calorie deficit. Why Veggies? The fiber and micronutrients in veggies keep you full and offer tons […]

Coach – You don’t sleep well, you eat poorly, you’re dehydrated and you don’t exercise.  Client –  If only there was something I could do about it.   Coach – Go to bed earlier, eat better, go on a walk, drink water.   Client – But there isn’t anything I can do.   This is not any […]

What is it?  Why does it matter?  How do I change mine?     Body composition is the percentages of fat, bone and muscle in our body.      The reason that we want to look at it is because the amount of lean muscle and the amount of body fat percentage matters when looking at […]

Weekend Planning at its Best! 1- Prep! Prep some food before the weekend comes…some of your normal go to’s. 2 – Move your body! It does not have to be a full workout or gym visit, just move. Play a round of golf, ride bikes with some friends, go for a walk with your kiddos.  Just […]

Top 5 things you need to do to make your weekends less “hot mess” and more “straight fire”! 1- Start your day with a savory protein forward breakfast!!! Aim for 25 to 35 g of protein as a minimum and moderate sugar.  This will set up your day for success by balancing blood sugar and […]

Is your Monday riddled with bloat, headaches & guilt? Let’s get off the roller coaster and let’s dig into how to eat WEEKDAY & WEEKEND! This week we will address the most common pitfalls people find in regards to struggling on the weekends whether it be with movement or nutrition.  We will then address each […]

15 Foods that make your gut happy and could reduce bloat! Keifer Miso Olive Oil – Pure Evoo Ginger Garlic Apple Cider Vinegar Sauerkraut Kimchi Brussel Sprouts Bananas Snap Peas Kombucha Sour Dough Yogurt  Almonds

What people think reduces bloat: Random supplements Restrictive Diets What actually Helps: Good meal Hygiene – no technology and chewing slowly A variety of nutrient dense foods  High fiber – whole foods Being well hydrated Good sleep habits Daily movement Having fun and laughing or singing (this stimulates the vagus nerve which is a key […]