“I am down 12 lbs. I still don’t cook but I have great grab and go options for work and home!”  -RC Helping clients succeed by meeting them where they are at is exactly what health & nutrition coaching is all about!

Understand the Metrics The first step to maximizing the use of your WHOOP data is to understand the metrics it measures. Here are some of the key metrics and what they mean: Heart rate: This is the number of times your heart beats per minute. It gives an indication of your cardiovascular fitness level and […]

Make the most out of your prep time with these simple tips!   I batch cook almost all my proteins.  We love chicken but my favorite is chicken thighs.  If I want a leaner option while still having the added flavor of the thighs.  I’ll cook 2 thighs to every chicken breast. Shred, chop and […]

  Start your day strong with these Grab and Go breakfast Ideas: Pre-made breakfast Burritos Baked Oatmeal Chia Protein Pudding Yogurt & fruit or granola Protein pancakes or waffles Overnight oats Egg Bake Egg white bites Protein Muffins Banana Bread

Pick: 2 Proteins 2 carbohydrates 2 healthy fats 2 Fruits 2 veggies Protein ideas: EGGS, STEAK, GROUND BEEF, BEEF ROAST, GROUND TURKEY, GROUND CHICKEN, CHICKEN BREAST, WINGS OR THIGHS, CHICKEN SAUSAGE, WILD-CAUGHT FISH, WILD-CAUGHT SHRIMP, WILD-CAUGHT SCALLOPS, UNCURED BACON, UNCURED MINIMALLY PROCESSED LUNCH MEAT. Healthy Fat ideas: AVOCADO, AVOCADO OIL, OLIVES, EXTRA VIRGIN OLIVE OIL,COCONUT, […]

Honestly it’s a toss up between Protein and Carbs but don’t forget about hydration. That is key too! Protein is needed to rebuild and repair the muscle that you are breaking down. Carbs not only give you the energy you need for an intense workout, they also support recovery and muscle growth. Try to include both […]

  You’re halfway (or maybe not even halfway) through a workout, and you hit a wall. At this point, you have three options: 1-Slow down 2-Try (and let’s be honest, probably fail) to keep the same pace or weight 3-Move faster (or lift heavier) to get the damn thing over with Most of us probably […]

  Brain fog Fibromyalgia Achy joints or chronic joint pain Memory Issues Headaches or migraines Fatigue Get infections easily Menstraul problems Infertility Thyroid problems nemic or iron deficiency anemia Have a hard time losing weight Nausea Constipation and or diarrhea Bloating and or gas Osteoporosis or osteopenia History of family history of cancer History of […]

Did you know that Brain Fog is a result of a gut disruption? There is a nerve that travels from the brain to gut and back again is called the Vagus Nerve. The vagus nerve connects the gut and brain, through the gut-brain axis. It communicates information from the gut to the brain using neurotransmitters […]

    Which of these metrics matters most to you? How you feel in your skin? How clothes fit and what you look like? What the number on the scale is? Tell us in the comments!