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 […]

Beat Bloating with these 10 Simple Strategies : Get a good night’s sleep Stay Hydrated Poop daily as a minimum Add digestive enzymes to each meal Take time to CHEW your food SLOWLY Moderate more processed foods Look at sugar alcohols and how you feel after consuming them Eat bitter foods or take digestive bitters […]

Here are 10 Common things that can contribute to unusual bloating: Food Sensitivities or Intolerances Not chewing your food well Constipation aka not pooping everyday minimum Poor Nutrition A sedentary lifestyle Candida or bacterial Overgrowth Parasites Mycotoxins Leaky gut  High exposure to toxins This week we will address ways that we can identify what might […]