Ok, so each of these has a place I am just being a little saucy here!

We always want the new sexy fun thing but really the basics are what we really need!


1- Stay Hydrated – add in electrolytes when your sweating or moving more outside.

2- Enjoy Fresh summer fruits & Veggies.

3- Get outside & stay moving! Sunshine & Movement are medicine!

4- Get Creative with Grilling or new summertime recipes!

5 – Try and new activity or sport!

Most of these I feel like we all naturally do but be intentional.

Summer flys by and we want to really take full advantage of it!

Here are three ways to create some summer structure!

  1. Set a summer schedule – yes things might be more fluid but you can and still should set a schedule. Think about training – nutrition & work.
  2. Each Week Look at your “special events” and plan your nutrition & training around those things.
  3. Decide what really matters and what you can let go of! Do your best to stick to MOST of your healthy habits with some fun / unplanned things sprinkled in.


Traveling does not mean compromising on your health and nutrition goals!

With the right mindset and a few savvy strategies, you can keep your nutrition on point while exploring new places.

Here are my top tips to help you embrace a travel-friendly mindset that keeps your body happy and energized throughout your adventures.

1️⃣ Embrace the Power of Preparation: Before embarking on your journey, invest a little time in planning and prepping. Research local eateries that offer wholesome options or have menus accommodating your dietary preferences. Pack some healthy snacks like nuts, protein bars, or fresh fruit to curb those hunger pangs during long flights or road trips. With a little preparation, you’ll be equipped to make mindful choices wherever your travels take you.

2️⃣ Flexibility is Key: While it’s essential to prioritize nourishing meals, it’s also important to be adaptable. Embrace the local cuisine and enjoy the cultural experience without feeling guilty. Indulge in unique dishes, but aim for balance and moderation. Remember, traveling is about exploration, both in terms of the sights and the flavors!

3️⃣ Hydration, Always: Staying hydrated is crucial for maintaining a healthy mindset while on the move. Carry a reusable water bottle and keep sipping throughout the day. Adequate hydration boosts energy levels, aids digestion, and helps control cravings. Plus, it keeps your skin glowing and radiant for those incredible travel photos!

4️⃣ Seek Active Adventures: Incorporate physical activities into your travel itinerary. Explore new cities on foot, hike breathtaking trails, or dive into thrilling water sports. Engaging in active pursuits not only burns calories but also provides a positive mindset and a deeper connection with your surroundings. Remember, fitness is not just about hitting the gym—it’s about embracing movement wherever you go!

5️⃣ Mindful Dining: When dining out, adopt a mindful approach. Take your time to savor each bite, appreciating the flavors and textures. Pay attention to portion sizes and listen to your body’s cues of hunger and fullness. Opt for colorful, nutrient-dense options such as salads, lean proteins, and vibrant local produce. And don’t forget to treat yourself to the occasional indulgence—a decadent dessert or a local delicacy can be part of the journey too!

6️⃣ Self-Compassion on the Road: Lastly, remember to be kind to yourself. Traveling can sometimes disrupt routine, and that’s okay! If you slip up or veer off track, don’t beat yourself up. Instead, focus on the positive experiences and memories you’re creating. Embrace the adventure, learn from every moment, and recommit to your nutrition goals when you return home. Remember, it’s about progress, not perfection.

🌟 So, my fellow wanderers, let’s embark on our travel journeys with a mindset that prioritizes both exploration and nourishment. Together, we can savor every moment, fuel our bodies with goodness, and create a world of unforgettable memories! 🌟


Watermelon Lime Spritzer Mocktail:

1 cup seedless watermelon chunks
Juice of 1 lime
1 teaspoon honey or preferred sweetener
Club soda
Ice cubes
Watermelon wedge for garnish

In a blender, blend the watermelon chunks until smooth.
Strain the watermelon juice to remove any pulp.
In a glass, combine the watermelon juice, lime juice, and honey, and stir well.
Fill the glass with ice cubes.
Top up with club soda.
Stir gently to mix the ingredients.
Garnish with a watermelon wedge.

Sip on this light and refreshing watermelon lime spritzer mocktail


Do you struggle with binge eating? I hesitate to talk about this subject a lot because those who have a serious disorder, we are not  capable of working through this with them.

However, the majority of people that struggle with what they would deem “binge eating” don’t have an actual disorder but are restricting too much and then falling into a roller coaster cycle of restrict / binge – restrict / binge.

I had a day last week that I just didn’t plan well and missed breakfast.  I didn’t feel SUPER hungry so I thought….its all good.  We will just go about the rest of the day eating my meals as planned.

By the time 5:00, hit I was hungrier than a newborn baby with out mommas milk!  I felt like my stomach was a bottomless pit that could not be filled and I wanted to eat everything in sight!

This served as a perfect reminder that #1 – I am thankful for a healthy metabolism #2 – Plan better and DON’T SKIP MEALS!!!

Often times people also restrict too much during the week and then the weekend is a dumpster fire!

Focus on eating enough EACH MEAL & EACH DAY!   I know the weight loss will be slower but you will build confidence in yourself, you’ll let go of the binge/restrict cycle and you will keep off what you loose!


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.

Pre-Plan and I promise you will see and feel the benefits very quickly!


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?
Why do you want to change your health?
Why do you want to have more energy?
Feel more confident?

If you find that you can’t sustain the habits after 2-3 months then we need to dive into more what is in your mind that what is on your plate.



  1. Eat 30 grams of protein for breakfast! You will be surprised how much this impacts your energy, output and focus for the day.
  2. Get a minimum of 7 hours of sleep! Less than this and we are sleep deprived. Hit 7 consistently and you will feel SO MUCH BETTER!
  3. Eat 3 servings of veggies each day! I don’t care if it’s the same three veggies, just eat them! Your digestion, gut health and mental clarity will drie you to go all in on this!
  4. Get outside for at least 15 minutes everyday (even with it’s cloudy)! The difference that this will make on your mental and physical health will be incredible. Give it 21 days and tell me how you feel!