Coach Katie coming in clutch with all the tips to help get back on track after some time “off” Generally what works best for you? Share with us what has worked in the past. Tips from Coach Katie!  How to get Back “On Track” After an off Day or Weekend (Holiday/Weekend Getaway/Event/Etc) Considerations and Recommendations: […]

Win – “I have been to several events and places where I would have over indulged but I did not.  I didn’t even feel the need to.”    

Ingredients 10 ounces frozen black-eyed peas, thawed Kosher salt 2 tablespoons extra-virgin olive oil 6 ounces turkey kielbasa (or other smoked sausage), thinly sliced 1 large bunch scallions, sliced, white and green parts separated 2 small ribs celery, diced 6 cloves garlic, sliced 1 jalapeno, finely chopped 2 teaspoons jerk seasoning 2 teaspoons chopped fresh […]

Front squats? Are you surprised? They  Build a Stronger Core  The position of the bar and upright torso works the front of your core (abs and obliques), and helps build the core strength you need to handle heavy weight in other lifts, such as the Back Squat or Deadlift.   The front squat builds phenomenal […]

We get asked a lot as nutrition coaches which supplements our clients should be taking. The true answer is that is depends on the individual. A 23-year-old competitive athlete would probably be taking some supplements that wouldn’t be recommended for a dad in his 50s who is trying to get off their diabetes medication and […]

Caution the following things may lead to lower rates of illness, disease and needing fewer meds: Eating nutrient dense food Sleeping enough Getting outside Exercising Living with integrity and honesty   User discretion is advised. 🙂  This is powerful stuff people!   The disclaimers on prescription meds are a mile long but stop to think […]

“My cholesterol is the best it has been in 8 years.  I am currently on the lowest dose of meds possible. And my doctor said 3 more months like this and I’ll be off of it for good!!! Paying for Nutrition Coaching is the best decision for my health I have EVER made!” EC

INGREDIENTS 1 medium ripe banana, halved 1/3 cup quick oats, (check lables for gluten-free) 2/3 cup liquid Orgain’s vanilla protein shake 3 tablespoons egg whites 1/2 teaspoon pure maple syrup 5 grams chopped walnuts INSTRUCTIONS Slice half of the banana and set aside. Mash the other half of the banana with a fork and place […]

One of our favorite core strengthening Exercises.  The Bird dog Row  Load this up according to your ability to not rotate your spine  

Cholesterol  What is it? If mine is high what can I do about it? What is cholesterol? Cholesterol is a waxy substance. It’s not inherently “bad.” Your body needs it to build cells and make vitamins and other hormones. But too much cholesterol can pose a problem.  Cholesterol comes from two sources. Your liver makes […]