Stress is one of the weekly Bio-Feedback things we address with each client each week.   A common exercise we often employ is the worry dump. Grab a piece of paper and write out all the things that are causing you stress or worry.   Now divide them into columns.   What are things that […]

“I have not seen the scale move but my mom visited for Thanksgiving and said she sees big changes! I have to remember those are the things that really matter and if I stay focused and consistent I will eventually see it in the scale too.  I just can’t give up.”  KK   Hearing these […]

1- Go Raw  Prep them by having them clean and chopped and ready to enjoy. Enjoy with some greek yoghurt and powder ranch dressing . You can also throw them in a smoothie for a Super Shake. Spinach, kale, spring mix, it is all fabulous! This is a great way to get them in when […]

Protein Cheat Sheet How to get 30 g of protein in a serving    Each bullet is 30g of protein. If you eat three of these you’re at 90 g per day if you wait for you’re at 120 if you eat five you’re at 150.  And so on!!! Rockstar!  227 grams of Fage Greek […]

So many people say to me all the time. How do you have such a positive attitude? Often times what they don’t realize is we all have the same struggles and similar obstacles how we choose to view them is what varies. I struggle. I have days that are OFF. I have cravings and make […]

“I just put on my favorite jeans from High School and they fit for the first time in 6 years!” JS  

Ingredients 2 tablespoons sesame oil 6 green onions sliced, green and white parts divided ½ cup red onion diced. Skip for keto.  5 cloves garlic minced 1 pound ground pork; I sub ground chicken or turkey or half of each 1 teaspoon fresh grated ginger 1 8-ounce can water chestnuts chopped. Skip for keto 1 […]

Mobility might be the issue Here are 3 of our Favorite Overhead Mobility Movements:   Dumbbell Pull-Over Assisted Bar Hang Pronated Shoulder Extension  

First of all let’s look at why you may be craving sugar so much.  What is the science behind cravings? We consume so much Sugar now compared to in the past – 150/year now vs 6 lbs / year in the 1700 We create patterns and habits around certain activities like watching TV or gaming […]

 “I tried on my favorite jeans that haven’t fit in a LONG time. They buttoned comfortably and I’m wearing them today!!! Slide 1  These are the changes I was hoping to see!!!”  Deb Johnson