Tag Archives: healthy choices

You Are NOT What You Eat.

“You are what you eat.” The saying has been around forever and it’s not the saying itself that I have a problem with, it’s how we use it. Like when you’re standing in line at Dunkin Donuts and you hear this convo between two friends: Girl #1: “I really wants a chocolate donut” Girl #2: […]

Healthy Lifestyle Revamp Part 3: Get Your Mind Right

If case you missed Healthy Lifestyle Revamp Part 1: Kitchen Update, click HERE If you missed Healthy Living Revamp Part 2: Fitness Shake Up , click HERE ************************************************** I have had countless women come to me and say “I want to lose weight and I know what to do but I just can’t stick with […]

Healthy Lifestyle Revamp Part 2: Fitness Shake Up

Did you miss Part 1 of this series? Check out how to revamp your nutrition and kitchen to reach your health and fat loss goals plus two free downloads HERE. ******************** Would you believe me if I told you that all you really need to improve your fitness levels and change your body was 20-25 minutes […]

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 […]

How to Change Your Body Without Losing Your Mind

If you prefer video, watch below for a recorded version of this blog.  If you’re more of a reader, keep scrollin’! There’s a huge shift happening in the fitness industry right now.  There are more and more people jumping on the “love yourself and your body just as you are” bandwagon, and while I love […]

Why I Don’t Believe in Willpower or Temptation When it Comes to Food.

“UGH! I don’t have any willpower!  The pizza was there so I just ate it!” “The candy jar at work is just too tempting.  I can’t stay away.” “It’s hard when you’re at a cookout and have to use willpower to not eat anything bad.” “The reason I struggle to lose weight is because I […]

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 […]

Should You Do a Sugar Detox?

I’ve tried it, chances are you’ve tried it, lots of my friends, family and clients have tried it, and it sounds like a great idea because if we cut out all sugar, we’ll never have to worry about eating too much chocolate, we’ll become more aware of what’s in our food by reading labels (they add sugar […]

There’s No Room for Self-Doubt When it Comes to Reaching Your Goals.

You’ve been trying to lose weight for what seems like forever.  You hit your stride then BAM! Self-sabotage. After lots of anger, some tears, and a few bingeing episodes, you go back to square one vowin that this time it will stick. You’re sick and tired of “falling off the wagon” and you have to […]

How I Ditched My Binge Eating Behavior For GOOD.

A few years ago I was a serious binger.  This isn’t a secret and it’s something I talk about a lot, but I’m about the get super real and very transparent with you about it here.  It wasn’t an easy behavior to change and I certainly had my share of slip-ups and shed a few […]

When Your Routine Gets Thrown Off, It Doesn’t Mean Your Goals Go Out the Window

Vacations, sick days, having friends in town, snow days, office/holidy/birthday parties, eating out. All these things can throw off our normal routines.  We’re creatures of habit.  We’re comfortable sticking to our usual routine, taking our usual classes at the gym, eating our own food, sleeping in our own bed, waking up, starting our day and […]

The 3 P’s of Fat Loss

If you’ve ready any of my past blogs about fat loss, you know that I’m not a fan of meal plans or diets that don’t come customized for an individual. I’m the kind of coach that gets to know my clients on a deep level because the only way I can actually help them long-term. I need to know their […]

Yes! You really CAN eat whatever you want and still lose fat.

If I could banish one word from my clients’ vocabulary it would be the word “bad” in reference to food, how they ate or how they feel about what they ate. “I ate so much bad food this weekend.” “I ate a few cookies and had a glass of wine. It was definitely a binge […]

3 things you need to lose weight that the diet industry can’t sell you

How much money have you spent on diets and meal plans throughout your life?   How often have you been disappointed by the lack of results, especially long-term results?   Maybe more importantly, how much time and stress has dieting cost you?   The diet industry is a billion dollar industry for a reason.  There […]

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 […]

Want to lose arm fat and belly jiggle? Do this.

You want to lose the spare tire around your stomach and you want to lose the bat wings you’ve suddenly developed on the back of your arms.  You know…that extra stuff that hangs over your jeans and that jiggle that keeps waving long after you’ve stopped?  I feel you.  The stomach and upper arms are […]

50 intentions you can set for 2017 that have nothing to do with weight loss.

I talk a lot about weight loss here.  That’s what I do and what I love to .  But I know that weight loss isn’t the end all be all for everyone. Plus with it being just before the new year, people are setting goals, resolutions and intentions in hopes that 2017 will be their […]

How to Fail like a Bad Ass

There are probably hundreds, if not thousands, of books out there on how to succeed in business, at weight loss, in life, as a parent, as a partner, as a coach, etc.  Of all the “success books” I’ve read, the one spot where most seem to fall short is teaching us to handle it when things don’t go […]

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 I Released Food Guilt *and* 20 Pounds

In high school I remember not wanting to eat breakfast because as soon as I ate I thought my stomach would look fat.  In college I remember going on the South Beach diet to get ready for Spring Break, but instead of following the diet, I made up my own version which consisted of cheese […]

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% […]

27 Fitness Pros #1 Fit Tip!

I pulled out the big guns for this one, guys!  I reached out to over 20 of my girls in the health and fitness industry to get their top fit tip and these ladies delivered! This article is featuring personal trainers, nutritionists, dieticians, life coaches, online coaches…I’m telling you.  This article is a big deal!  In this article my […]

4 Unconventional Tips to Help You Reach Any Goal

> Want to finally achieve your goals?  > Want to finally start seeing results from all your work in the gym?  > Want to feel safe around all food all the time?  > Want to change the way you think about yourself, your life and your relationships all day long? I think everyone can answer […]

The simplest weight loss tool you were actually born with, but forgot how to use.

When we think of weight loss we think struggle, a battle, restriction, a fight we’ll never win. What if I told you that the absolute simplest tool to weight loss is something you were literally born with and is 100% in your control and that using this tool will lead to weight loss 100% of […]

Can you trust yourself to do the right thing?

We’re really good at talking ourselves out of doing the “right” thing when it comes to getting outside of our comfort zone. That’s why we order a pizza instead of cooking roasting chicken and veggies for dinner. That’s why we choose to watch another Friends re-run instead of working out for the 3rd time this week? […]

Four Quick Ways to Debloat After Indulging

I got an SOS email the other day from one of my online clients who was panicked because the scale was up about six pounds after her vacation.  She was upset about potentially undoing all of her hard work and being right back to where she started almost 8 weeks ago. After doing some mindset damage […]

It’s Never About the Food

There’s been a common theme in the Fueled Physique universe this week. I’ve gotten four separate messages from women who feel like they’re overeating or bingeing and can’t figure out what’s going on. And I’m right there with them. Every couple of weeks I buy a package of mint Oreos (don’t knock it til you try […]

The SANE Nutrition Method

A lot of women tell me that their biggest struggle when it comes to weight loss is nailing down nutrition strategies that actually work long-term.  We’re inundated with quick fixes and the promise of fast results and a new diet pops up almost daily and it’s super intriguing to jump on board, but by now I […]