If you are struggling to find time to exercise give these a try:   1 – Find a habit that you can stack a workout around. Example: lunch hour – go for a 20 minute walk – Getting up – head out for a 10 minute jog   2 – Create a plan for […]

“I can’t thank you enough!!! I have struggled to gain weight and just by changing my breakfast to what you suggested and adding those few extra things, I have put on 9 pounds in 5 months! I can skate faster and longer without fatigue than ever before!  So pumped!” -M.S. This feedback was from a […]

Summer is here and sometimes a hot breakfast just doesn’t sound good. Smoothies done RIGHT can be a great addition to any day!  Main thing I would say is find a way to add some micro’s! Add some spinach, romaine or spring mix.  With half a banana EVEN YOUR KIDS WILL DRINK IT! Adding in some […]

Everyone feels like to see more progress we need to just go HARDER.  Workout more. Eat less. Run like a mad man!   Working full time – Running kids everywhere – exercising 6 days a week – eating 1400 calories  – sleeping 5 hours a night.  I’m not that good at math but I’m pretty sure […]

HELP!!!  How do I stay Motivated over Summer?!? It’s summer, all I want to do is hang with friends and drink beer! I get it, summer is here and everyone is grilling out, grabbing a beer and it feels so good to FINALLY be a little more social!  This is making it a struggle for […]

Hydration is key as the warm summer days approach.  Not only is water key but keeping electrolytes like potassium, magnesium and sodium balanced in your body is key also.  Here are some delicious homemade hydration options. Citrus Smash Ingredients 1/2 Cup Fresh Orange juice 1/4 Cup Fresh lemon juice 2 Cups Water (filtered or purified […]

“My sex drive is the best its been in a decade!” JM – Ok is this TMI for you?   A healthy libido and sex drive is so important and a clear sign of hormone health. This was feedback from a client who started the betty bites and was 3 months in!   Our bodies are so […]

 Balanced Betty & Frisky Freddie Bites  Here are 3 different seed bite recipes.  One traditional – One for Chocolate lovers – One for Peanut Butter Lovers   The OG – Traditional with no frills added Ingredients 1/2 Cup Almond Butter⁣⁣⁣⁣ 4 Scoops Collagen Powder⁣⁣⁣⁣ 2T Raw Honey⁣⁣⁣⁣ 2T Chia seeds⁣⁣⁣⁣ 1/4 Cup Almond Milk 1/2 […]

What exercise is best to balance hormones? HIIT  High Intensity Interval Training is several exercises done in bursts, with little downtime in between. This is a good option for people already in good physical condition with minimal time for exercise.   HIIT workouts increase human growth hormone and improve insulin sensitivity. Strength Training Strength training doesn’t […]

Do you feel like menopause or pre-menopause has made it IMPOSSIBLE to lose weight you used to be able to shed easily? You’re not alone. The hormonal shift is real and its effects can leave you feeling helpless and out of control.  So what do you do? Here are some tips: Eat enough protein at […]