INGREDIENTS Joseph’s lavash wrap now at Walmart for 2.50 instead of the $10 I was spending on amazon!! giant for only 16 carbs. 50 grams of low fat ricotta MIXED WITH half a cube of frozen garlic if you’re not buying these Dorot cubes from Trader Joe’s it’s time to start- or sub half a fresh clove. 6 g reduced fat […]

  This was an athlete at our gym who we just did a discovery consultation with! We gave her some simple perimeters and bam! She is loving the process, seeing results and crushing it! Way to go lady!

  If you are tracking your food, this is the BEST way to pre plan. Try not to get in the habit of tracking your meals after you have eaten them.  Its a guess at best. Your not being proactive with your targets and its just a “shoot from the hip” approach that slows progress. […]

  This client was going thru a lot and instead of pulling tracking all together we decided to transition to the lazy macro method. It was a great fit! Progress still happened but we able to proved a little stress relief with more flexibility.

  INGREDIENTS For the Salad: Several handfuls 150 g of Arugula (my favorite) or mixed greens -chopped fine. (Or if you’re not trying to track this as my recipe, just plenty of greens for your family!) 1 cup cooked brown rice farro, or your favorite grain (136 g of rice, 175 g farro) 1 cup chopped cucumber 130g 1 cup corn sliced off the […]

  We might need to dive into whats in your head versus whats on your plate.   We are talking this week about slowing down and keeping it simple! But here is the question, after 4 weeks – 6 weeks – 8 weeks are you willing to stay committed. Why are you wanting to do this? […]

  I get it. Chicken is so great! Its lean, high protein and goes with anything! However don’t burn yourself out on it!  Find ways to season it, sauce it up and make it enjoyable! I slightly undercook my meal prep protein so when we re-heat it is perfectly cooked and not dry. I love […]

  How to hit…   120 Grams of Protein:  Breakfast 1 egg/2 Egg Whites 2 Slices of Thick Cut Bacon or 1 oz Uncured Ham Lunch 6 oz of Chicken Dinner 6 oz Pork Sirloin Tip Roast Snack 1 Serving Greek Yogurt   150 Grams of Protein:  Breakfast 2 Eggs/1 Egg White 2 Slices of […]

The Lazy Macro Method might be just right for you! Calculate your total Calories needed and then figure 30% of those calories should go to protein.  You can also look at your ideal or target weight even if that is where your at right now and allot .75 grams of protein times your body weight as a […]

  Micah realized that learning to fuel for his super busy, active job was key. And when he got there, his energy was endless! No more wanting to fall asleep on the drive home. No more afternoon crashes. Just sustainable energy all day!