Ingredients: 1 pound dry spaghetti 2 tablespoons extra-virgin olive oil 4 ounces pancetta or slab bacon, cubed or sliced into small strips 4 garlic cloves, finely chopped 2 large eggs ‘1 cup freshly grated Parmigiano-Reggiano, plus more for serving Freshly ground black pepper 1 handful fresh flat-leaf parsley, chopped Instructions: Prepare the sauce while the […]

Ok so I am a self driven motivated, goal oriented person and I know some of you are not. Because of this, this statement really resonates with me but perhaps not so much with you. Why am I sharing? Just to connect with you self starters who are just like me? Well, not that I […]

  Something that comes up often with clients when they on ramp with us is “How is this going to impact my kids and their relationship with food.?” That is a valid question and it is great that you are thinking about it however I’m a little perplexed that that thought has not occurred to us before […]

  Here are 10 Tips to create a Healthy Food Culture at home : 1- Share honestly- It is ok to share that you would like to make a change. 2. Role model Body Positivity. Speak positively about your body and other people’s bodies. This can help to build your own confidence too! 3. Focus […]

I hit my goal weight and Amie and I decided I could go into maintenance. I got to add calories! With balancing my macros, I learned that we set up my metabolism at its optimum and the macros and calories are a life-long and sustainable plan. – Kelly Sovell

Ingredients: 2 thin slices Schar gluten-free rustic sourdough bread* (75 g) Spritz of olive oil spray (2-3 g) 1 1/2 Tbsp Calabrian chili mayo (20 g) 2 slices Deli ham (28 g) 2 slices Bacon, cooked Thick sliced tomato, seasoned with salt and pepper (75-100 g) 1 Egg, fried and runny 1 Tbsp Sweet bell […]

   Just like physical training our mindset is trained like our muscles also. We might have a regular inclination but just because we have ruts in the road does not mean we have to drive in them. Here are 3 ways that you can make over your Mindset! 1- Develop a Gratitude Practice EVERYDAY – Intentionally […]

  Its February in Minnesota so morning sunshine can be hard to come by.  Sitting under a SAD light first thing in the morning during these longer winter months can be key in getting these 7 benefits from the sunshine! 1 – Calibrates Circadian Rhythm 2 – Increases Energy 3 – Elevates your Mood 4 […]

I have been thinking about this a lot. With the loss of my brother and then breaking my foot in 3 places and working with Chads family thru addiction I feel like there are so many reasons to just crawl into bed and never get out. But where would that get me or any of […]

#1 – Sunshine or simulated sunshine #2- Hydrate well – Water, warm water, teas electrolytes all are headful #3-  Rest – don’t underestimate the power of recovery and rest. #4-  Fresh Air – Get outside even if its just for a little bit. #5-  Exercise – Life can be busy but do not let go […]