Category Archives: Snacks

Healthy Lifestyle Revamp Part 1: Kitchen Update

“Abs are made in the kitchen.” We’ve all heard this, right?  While there’s certainly something to that, what you put into your body goes a lot deeper than seeing visible abs, especially from a health perspective. But let’s be honest- we want to look good, right? We want to look and feel healthy and vibrant, we […]

How to Lose Weight Without Feeling Like You’re Dieting

Even if we’re eating the right stuff, if we eat on autopilot or out of fear that we’ll get hungry, we’re setting ourselves up for a huge struggle. The six tips I have for you below will teach you how to snack less, how to know when you’re really hungry, how to stop mindless eating […]

8 Habits of Healthy, Fit People

Being healthy and fit is so much more than being lean and weighing a certain number on the scale. In fact, I’d argue that being lean and weighing a certain number has very little to do with being healthy. Health and fitness is an inside job and the habits that healthy, fit people have are […]

3 Tricks for Faster Fat Loss

You want to lose fat.  You want to be comfortable wearing shorts and tank tops in the summer. You want to feel good in your skin and be confident in your body. You’ve tried the diets, the cleanses, the detoxes and the latest exercise fads.  You got results of course, but they didn’t last. One […]

7 Reasons You Need to Up Your Veggie Intake ASAP

The ultimate health food has go to be veggies. You know it, I know it, everyone knows it.  Filled with fiber, vitamins and minerals, veggies are a natural source of carbohydrates (yep, veggies are a carb! GASP!) that can help us look and feel like a million bucks.  In this article I’m giving you seven […]

5 Dangerous Effects of Quick Fix Diets

Last week I was chatting with my client who wants to get leaner, tighten up and lose a bit of fat.  Cool. Nothing new and nothing I’m not used to hearing.  What sort of surprised me, though, was her saying “I mean, I’m 32 years old.  I’m probably going to have to do something pretty […]

Cravings: Why they happen and what we can do about them.

Cravings can show up in a number of ways.  We can crave specific foods, textures, flavors, even certain times of the day can bring on cravings (3pm slump anyone?). If you’re into reading up on nutrition, I’m sure you’ve seen lots of different tips on how to handle cravings. Things like going for a walk, drinking […]

Exactly WHAT to eat, WHEN to eat it and WHY

I get tons of questions from clients and fellow gym goers about what they should eat at any given time of day- before working out, after working out, when they’re craving sweets, etc.  I’m laying it all out for you here to take away the nutrition confusion once and for all. Whether your goal is […]

The Truth About Weight Loss and Moderation

Do you get super frustrated and want to throw your phone through the window when you see an Instagram fitness “model” post a pic of them about to take a bite of pizza and caption it “everything in moderation!” while flaunting their flawless physiques. I used to, too. I’d get so frustrated because all these […]

How Do Treats Fit Into a Healthy Lifestyle?

When I’m coaching my clients, and when I’m considering my own nutrition, I like to keep things tasty and physique friendly. If you’ve be following me for any period of time you probably know that I have a pretty big sweet tooth and love a cockatil or two from time to time. I am 100% […]

Mindless Eating Series Part 1: The Good vs Bad Food Mentality

Mindless Eating occurs when we don’t pay attention to what we are eating or the amount we are eating. Have you ever sat down on the couch with a bag of M&Ms and suddenly the bag is gone? Or maybe you’re at a cookout and sit in front of a bowl of chips then before you know it there […]

How the #TreatYoSelf Method Leads to Fat Loss and Food Freedom

A lot of my clients have told me things like: “I can’t have ice cream in the house because I’ll eat the whole container.” “I can’t buy cereal because I’ll eat the whole box.” “I shouldn’t buy peanut butter because I eat the jar in like two days.” When you really think about it, we […]

The “I Don’t Like To Cook” Guide

a There used to be a time when I would look forward to going home from work to make dinner from scratch.  Mediterranean Chicken, homemade pizzas and broiled steak tips with beautiful side salads were all in my cooking repertoire.  Having a 9-5 job with no commitment other than feeding myself and sometimes friends, made the […]

The Fueled Physique Healthy Foods List

When a client comes to me asking for nutrition help, the first thing I’ll send them is this list.  It includes all super healthy choices so they can grab and go when they’re going to the grocery store on their weekly shopping trip.  It is not all inclusive and I do tell all my clients […]

How To Eat Healthy When Traveling

In my pre-personal trainer life I worked in an office and I had to travel pretty frequently.  I remember thinking how traveling always threw me off my nutrition game because I couldn’t batch cook and meal prep the way I would at home and I would make less than ideal choices when it came to what […]

My Kitchen Short Cuts

When I need a quick meal or snack, these are my short cuts that are super tasty, filling and satisfying 🙂 Shredded Chicken I make this every week.  I cook a few chicken breasts in a crockpot with chicken broth on low for 3 hours and voilà! It’s done!  I add this chicken to everything throughout […]