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 […]

Hi everyone, welcome to today’s live! I’m very excited to be here with you all. Today, we’ll be discussing the importance of getting movement outside over the summer and how it can be a nice break from the monotonous gym routine. It’s been raining like crazy here in Colorado, but hopefully those of you in […]

Client WINS are the bomb! Hello Summer! Hello Abs!

  Watermelon Lime Spritzer Mocktail: Ingredients: 1 cup seedless watermelon chunks Juice of 1 lime 1 teaspoon honey or preferred sweetener Club soda Ice cubes Watermelon wedge for garnish Instructions: In a blender, blend the watermelon chunks until smooth. Strain the watermelon juice to remove any pulp. In a glass, combine the watermelon juice, lime […]

  🌪️ Stress Relief Mirage: The Alcohol Trap 🚫😰 Raise your hand if you’ve turned to alcohol for stress relief! 🙋‍♀️🙋‍♂️ While it may seem like a quick fix, the relief it brings is often short-lived. ⏳🚫 Don’t let alcohol fool you into thinking it’s a long-term solution to stress! 😣 Hang-xiety and the Happy […]

  So many friends and clients are “cardio queens and kings”! Not me! Give me something heavy! However, cardio definitely has its value!

  Protein synthesis is your body’s ultimate repair system! 💪🛠️ It’s the amazing process where amino acids come together to create proteins, mending those hard-earned muscles you’ve worked so hard for. Whether it’s exercise or just your daily routine, protein synthesis keeps you in top shape! 💥 🍺 A Disruptive Force: Alcohol’s Impact 🚫🍻 But […]

  INGREDIENTS 1 cup Ice (125g) 1/2 cup Cashew Milk (125g) 1 scoop Protein Powder (30g) 1/3 cup Frozen Zucchini (50g) 1/3 cup Frozen Mixed Berries (50g) 1/8- 1/4 tsp Kosher Salt 1/8 tsp xanthan gum (optional for thickening, 40 g frozen banana works well too!)    Toppings: 1/4 cup Strawberries, chopped (30g) 1/4 cup Mango, chopped (30g) 1/4 cup Blueberries (30g) 1/4 cup Bannanas, sliced (30g) 1 TBS Peanut Butter, drizzled (15g) 1 tsp Toasted Almonds (5g) 1 tsp Chia Seeds (2g) Pinch of Flake Salt INSTRUCTIONS Add all smoothie ingredients in your blender and […]