INGREDIENTS: For the dressing: 1 tbsp red wine vinegar 1 tbsp cider vinegar 2 tbsp olive oil 1 tsp minced shallots 1 1/2 tbsp honey, raw for Paleo 1/2 tbsp poppy seeds For the salad: 5 oz organic mixed baby greens 1/4 cup slivered almond 2 cups sliced strawberries 1/4 cup gorgonzola, leave […]

  Lets talk strategy.  How do you tackle the moderation tactic vs the all or nothing mentality? #1 – Write down 2 things that you would like to accomplish in regards to each of our 5 Pillars of Health. (Ok – So that is 10 total things) #2 – Pic 3 of those 10 things that […]

  You must make the CHOICE.  Take a CHANCE to make a CHANGE. In order to see or make changes we have to take a leap! Make a decision and act! You can do this! Decide and 3 -2 -1 go! If you need an accountability partner…reach out! We can help!  

  “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 […]