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! 🌟


When we first start weighting and measuring it can be a little overwhelming.

Keeping it simple and using the tear feature can be so helpful!


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!

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 minimum.
  • Once you have your target Calories and Protein number that is what you track and hit each day!  Don’t worry about where the carbs or fat fall each day! Let them flex based on what your eating that day!
  • You will see. You’ll feel great! It will relieve some stress and instead of feeling like you failing because you took on too much at once with trying to “hit” perfect macros you feel confident and ready to crush your goals!


I have a tendency to take on too much too. I know surprise, surprise!

This week we will talk about Macro’s Simplified.

We will focus on the lazy Macro Method and how you can use it to reach you goal!

Honestly if your struggling to calculate what you should be taking in, comment below and we can connect in the DM’s and get an exact target for you!

You have heard the wives tale “starve a cold feed a fever”.  Well this really is not founded in any science. The goal should be to simply listen to your body. If you don’t feel like eating don’t and if you do, do.  The most important thing that you SHOULD focus on is hydration.  Hot – Cold it doesn’t matter. Just make sure to get in liquids!

Why do you need ‘plenty of fluids’ when you’re sick?

Hydration is always important, but it’s even more so when you have a cold, the flu. The main reason is, when you’re sick, you are probably neglecting your normal eating and drinking habits.

If you aren’t getting enough fluids, your body may have difficultly regulating its’ temperature, which can make you “feel” even worse.

Proper hydration can help the skin and cells act as a barrier to prevent bacteria from entering the body. It also can help decrease nasal irritation when coughing, sneezing and even just breathing.

So eat when and what you feel like.  No need to force feed yourself but FOCUS ON HYDRATION and feel better soon!

Sign up for a meal prep service for the next 2 months!

Let go of stressing out over what to make and when you’re going to have time to make it.

Having prepped and ready or at least curated and planned meals ready to go will not only keep nutrition on track but it will help you to really enjoy those special meals or treats that you are making.


Here are some that we are familiar with :




Looking for a way to increase your vegetable and fiber intake as well as moderate your carbohydrate intake?


Add in Zucchini noodles and swap for half your pasta or swap half your rice for riced cauliflower.  Add in riced beets & Zucchini to soups, sauces or meatloaf!
Let us know how you add veggies to your favorite dishes!


Check out this simple way to cut an Onion with Coach Amie.