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 water, reading a book, taking … Read More

Your body is your boss.  Not the other way around.

Our bodies are exceptional at telling us exactly what they need, when they need it. Our bodies can tell us when we need to eat, when we should stop eating, when we should rest or sleep and for how long, and will give us lots of warning signs when it’s been overworked. The problem is, we’ve forgotten how to listen. … Read More

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 just two of the spots … Read More

Do you have a good relationship with food?

Food shouldn’t be the enemy.  Food shouldn’t be stressful.  But it can be for lots of us.  I know it used to be for me!  My thoughts revolved around food from the moment I woke up to the moment I went to bed and it was freaking exhausting.  I lived like that for years, obsessing about everything I ate, thinking … Read More

Why resolutions and goals kinda suck and what you can do instead (plus a 2016 recap)

2016 was FREAKING SCARY but it was also pretty awesome.  In a quick recap: I quit my full-time job and went part time so I could put more focus on my online biz I launched 5 online programs after never launching a single one before I wrote SUPER vulnerable blog posts sharing stuff I’ve never really told many people before (Breaking the Binge being example … Read More

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 as planned because as we … Read More

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 fat loss, muscle gain or … Read More

Six Things to Look for in a Nutrition or Fitness Coach

It’s that time of year when all the nutrition/fitness/health/fat loss/diet/ body transformation coaches and trainers seem to come out of the woodwork. There are literally hundreds of posts on social media about coaches who can “finally get you the body of your dreams.” Not that there’s anything wrong with that, that’s how online coaches market ourselves and get clients, myself included. Where we … Read More

6 Reasons Why HIIT Workouts Kick Ass

High Intensity Interval Training (HIIT) is a great way (some might say it’s *the* way) to boost your body’s fat burning ability and can increase lean muscle mass all the while making you look and feel like the baddest chick around. HIIT workouts produce more results in less time simply due to the nature of the workouts. One of the … Read More

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 women with great bodies were … Read More

What to expect when you’re trying to lose weight

I’ve lost and gained the same 10-20 pounds more times than I can remember.  I was a yo-yoer for about 15 years and it took me that long to finally make it stick.  It was a lonnnnng journey but I’m so thankful for it because it brought me here so I can help make sure others don’t make the same … Read More

Releasing Food Guilt Helped Me Lose 20 Pounds. Here’s How…

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 sticks, chicken and nuts. After … Read More

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% positive that the reason I … Read More

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 girls talk about all things … Read More

Nutrition or Exercise…what’s more important?

I’m gonna start by giving you the most popular response when it comes to this question about nutrition and exercise. It depends.  There’s no cut and dry answer because it truly depends on the person and their goals.  For some, nutrition is king, for others exercise will get them where they want to be and there are instances where both nutrition … Read More

Get Yourself Unstuck!

Complaining keeps us stuck.  It stops us from taking action. When we complain we make ourselves a victim and we stay a victim until we wake up and start taking action. I mean guys, we all complain, about a lot of different things. Complaining can feel like a natural reaction, but it’s never a positive reaction to the situation we’re in.  Being … Read More

HOW to Make Weight Loss Happen

“The older they are the bigger they get the deeper the roots grow and the harder they are to uproot.”  Darren Hardy, The Compound Effect. I’ve been thinking a lot about habits lately and why they’re so freaking hard to change. This quote says it all. Few things in life are more powerful than our habits. Whether they’re good or bad, … Read More

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 ‘yes’ to at least one … Read More

Body Transformation Secrets

When we make a goal to change our body in some way, our main focus is usually on our diet and exercise routine.  And rightfully so- having both of those components on point is really important when you’re looking to lose weight, build muscle, run faster, whatever.  As important as nutrition and exercise are, there are a few other components … Read More

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? That’s why we don’t apply … Read More

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 control, I told her that … Read More

Dining Out: Fat Loss Style

Life doesn’t stop when you have a weight loss goal.  This can be really annoying because HELLO!? You want to lose weight and how can you do that when everyone wants to go out to eat?! OR is can be super exciting because you absolutely can still have a social life, go to parties, out to dinner or out for drinks … Read More

Why you should absolutely, positively, 100% celebrate any win…even if you really don’t want to.

Deciding, committing and taking action to embark on a weight loss journey is a big deal.  It’s a big decision which can include a whooooole lot of changes.  Changes like: eating different foods ordering a salad instead of pizza explaining to friends/family/coworkers why you’re ordering the salad instead of the pizza dealing with their reactions to your explanation people telling you … Read More

Get out of that funk, girlfriend!

We all have ‘those days.’  Some of us even have ‘those’ weeks or months. You’ve been there- the days where you get up on the wrong side of the bed, where you can’t seem to shake the funk, where you just feel BLAH.  The frustrating thing is that sometimes it happens and we don’t even know why.  Everything can be … Read More

Go From Stressed Out to Blissed Out

Feeling stressed out all the time is really draining. Along with high stress can come low energy, low motivation and lots of anxiety. It’s so hard to get through the day when you feel like you’re dragging and are only able to put half-effort into everything.  I know, I’ve been there.  I went through times like this for the last … Read More

The Four BEST Exercises for Fat Loss

Confession: I kinda tricked you with that title 🙂   I’m sure you’ve heard by now that “you can’t out exercise a bad diet” and that’s very true. Fat loss is like 90% what you’re diet looks like. So while the four exercises I’m going to give you today will not be the end all be all to your fat … Read More