You need to poop! You ate more salt than normal. You ate more carbs than normal. You are about to start your period. You are recovering from a hard workout. You are a human – not a robot. It happens!   The scale can hold so much power and influence our mood, but remember […]

  Stay Fit Mom KFC Bowls Makes 5 bowls / per bowl: 439 cals / 36.2p / 38.4c / 15.5f For the chicken: 20 ounces boneless skinless chicken breast 1/2 cup Panko bread crumbs (42g) 2 tablespoons flour 1 teaspoon salt 1 teaspoon oregano 1 teaspoon paprika 1 teaspoon garlic powder 1/2 teaspoon pepper 1/2 […]

Kim’s goal was to be at her pre-baby weight before she returned to work and SHE WAS! The day she returned a couple co-workers commented “it looks like you never even had a baby!” As she thought to herself! Yeah….that was my goal!

Certainly! Here’s a list of some great pre and post-workout snacks to fuel your fitness journey: Pre-Workout Snacks: Banana with almond butter Greek yogurt with granola Oatmeal topped with berries Whole grain toast with avocado Energy balls made with nuts and dates Apple slices with peanut butter Rice cakes with hummus Smoothie with spinach, banana, […]

  INGREDIENTS For the Salad (serves 1) 1-2 cups Red butter lettuce, or favorite mixed greens (100- 150 g) 1/2-1 Tbsp Good balsamic vinegar (15 g, I use a fruit infused from Baker and Olive) Salt and pepper to taste 1/2 cup Grilled chicken, chopped (100 g) 1/4 cup Cherry tomatoes, halved (30 g) 1/4 cup Blueberries (30 g) 2 Tbsp Green onions, chopped (10 g) 2 tsp Feta cheese (I used a dairy-free) (10 g) […]

  Even though we may not have met those goals we wanted to reach by this summer, embrace the progress you have made! Keep being proud of who you are!

  1- Stay Hydrated – add in electrolytes when your sweating or moving more outside. 2- Enjoy Fresh summer fruits & Veggies. 3- Get outside & stay moving! Sunshine & Movement are medicine! 4- Get Creative with Grilling or new summertime recipes! 5 – Try and new activity or sport! Most of these I feel […]

Here are three ways to create some summer structure! Set a summer schedule – yes things might be more fluid but you can and still should set a schedule. Think about training – nutrition & work. Each Week Look at your “special events” and plan your nutrition & training around those things. Decide what really […]

Ingredients: 10 English muffins 400g fat free Marinara (I used Whole Foods brand) 50g umami black garlic sauce (optional) 33g parmigiano reggiano 60g chopped hot peppers 200g 2% Mozzarella 60 slices turkey pepperoni (Applegate brand, found at Whole Foods) 33g hot honey (optional) Per 4 pizzas:* 515 Cals 33g protein 64g carbs 15g fat

  Traveling does not mean compromising on your health and nutrition goals! With the right mindset and a few savvy strategies, you can keep your nutrition on point while exploring new places. Here are my top tips to help you embrace a travel-friendly mindset that keeps your body happy and energized throughout your adventures. 1️⃣ […]