I love to talk about gratitude with my clients. So much so that it’s the first topic we cover in my 12-week Lifestyle Makeover Pogram. Learning to be grateful for anything and everything that happens in our lives is and amazing mindset tool we can use to make peace with things that have happened to us, but man, sometimes getting to a place … Read More
I wanted to share (with permission) an email I sent to a long time client of mine. She is dealing with an injury and has been out of the gym for a while now. She is really struggling with not being able to exercise and is terrified of how her food choices will affect how she looks while she’s injured. This … Read More
The demand for immediate results is everywhere and our need for instant gratification is making up incredibly impatient. Think about it. We no longer have to wait for online orders to ship in 3-5 business days thanks to Amazon Prime, we don’t have to wait for a ride to the bar thanks to Uber, we can watch our favorite shows from … Read More
Dinner last night was a bust…On the menu was chicken friend rice from Trader Joe’s with some chips and a handful of Mini-Eggs… yikes. I almost always have something in my fridge that is super quick and easy to make which helps me avoid the above situation. Not the case last night! On top of not going to the grocery store … Read More
This is the last post of our Mindless Eating Series and it’s my favorite one because I think it’s so often overlooked. In the last two posts we covered the good vs bad food mentality, how our emotions can lead to mindless eating and strategies for dealing with each. Today we’re going to talk about hunger and fullness cues. As past or even … Read More
Welcome to Part Two of our Mindless Eating Series. We’ve already covered the first topic (click the link below if you missed it!) where I discussed what a good vs bad food mentality is and gave solutions of how to have a more balanced approach when it comes to food. Today we’re going to look at some emotional reasons that might lead us to mindless eating and some insights … Read More
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 are only crumbs left. If so, … Read More
The key to consistency is finding something you like doing. I could stop there, but let’s keep going 🙂 Staying consistent and motivated for the long haul can be tough for so many of us. Let’s make it a little easier, shall we? I’ll start by embarrassing myself with a nice little story. Many moons ago, I was talking to a client during … Read More
I remember brining my Tupperware of prepped food to a family party and eating it in my car because I was afraid of eating whatever was being served. I remember saying no to dinner invitations because “what if they used butter on my food?!” I remember feeling so anxious the morning after I ate pizza because “oh my god what … Read More
The other day I was scrolling through Instagram and I saw a transformation Tuesday post that kind of struck a nerve with me. This woman posted two pictures side by side, one being her “before” and one being her “after.” It’s not uncommon to see a post like this and I absolutely support the idea of people showing off their hard work … Read More
Today’s post is brought to you by Dan Galanto. He’s an epidemiologist (you can ask him what that is because I’m still not really sure), strength & conditioning coach, indoboard and slackline master and just happens to be my main man 😉 He’s one of the smartest guys I know and has a way of working with and relating to clients … Read More
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 kind of set ourselves up … Read More
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 task of cooking seem not … Read More
Cyber Monday is right around the corner and I’m offering 30% off each package now through Monday to get you through the holidays with minimal stress over weight gain! We’ll send you into the New Year looking and feeling fantastic! This is a savings of $47.98/month on Get Fueled or Physique Foundations and a $89.98 savings/month on The Fueled Physique … Read More
Hi There! Today I have a guest post published on my friend Monique’s blog! In the article I talk about how to turn a diet “failure” into a success and help you figure out your own “diet must haves” to help you formulate your own way of eating. Head on over to Burpees to Bubbly and check it out!
This past weekend was FULL of treats. In fact, I think treats were the only things I actually ate this weekend. Here goes…beer, fried pickles, a couple wings, an insanely large cookie, pizza, Chinese food, wine and some candy. I honestly don’t think I had one vegetable or a piece of fruit on Saturday or Sunday. So what do I do for damage control?
The temperature has been dropping here in Boston and when I got to the gym yesterday my motivation was at zero. Every Monday morning I teach spin then after work I usually go into the gym to lift. When I got to the gym I was exhausted so I headed into the sauna to warm up and took an unplanned 20 minute nap (not recommended!). After … Read More
Deadlifts Squats Lunges/Step-Ups Bench Press/Chest Press Pull-Ups/Chin-Ups If fat loss is your goal you need to focus on the heavy hitters. The exercises listed above give you the most bang for your buck because they work multiple muscle groups at once. You’ll get much better results from hitting these exercises a few times a week rather than focusing on smaller muscle … Read More
If you’re trying to lose weight and you’re worrying about what you put in your coffee or you’re regretting the 4 Reese’s peanut butter cups you ate from the office candy jar, you’re barking up the wrong tree. Focusing on the little details isn’t going to help to get you where you want to be if you have weight to lose. Leave the small details to the … Read More
1. Stop Saying “Sorry” Think about a time you went out to eat and when your meal came out, it didn’t come out as you ordered it. The waiter comes over to check on your food and you say something like “oh I’m sorry but I ordered this without cheese. Sorry!” What are you sorry for? You’re just asking that the meal you are paying … Read More
There are so many advantages to working out with a gym buddy. They can help you lift heavier, push harder, squeeze out a few more reps, or at the very least, make you show up for a workout that you wouldn’t have otherwise. After having some great training partners, and some not so great, here are a few tips for … Read More
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 they can and should eat … Read More
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 I ate out of convenience. … Read More
If you don’t have gliders at home (because who does) you can use paper plates or hand towels. You can do 3×20 of the first two exercises and for the third, do as many as you can or as many as you have space for…they’re tough! Enjoy!
“Be not afraid of going slowly, be afraid only of standing still.” I love this quote (and the turtle 😉 ). This idea is everything when it comes to weight loss. I want to share some numbers with you. This chart shows a clients weight loss progress over a three month period. Of course it can be debated about whether or not the scale is … Read More
Here’s my answer: 5 rounds with as little rest as possible: 20 Ball Slams|20 Walking Lunges|10 Weighted Crunches|20 Mountain Climbers|20 Twists|10 Hip Lifts each side Give it a shot!!
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 the week. Rice, salad, stir … Read More
…Sounds kind of strange coming from a personal trainer and nutritionist huh? 😉 I’m currently holding on to a 20 pound weight loss. I didn’t count one calorie, I didn’t examine nutrition labels, I didn’t count macros or follow a meal plan, I didn’t worry about getting enough protein, I didn’t follow any rules and I certainly did not restrict … Read More
Here’s a super quick workout that requires zero equipment! Perform each exercise for 30 seconds each and go through 3 times. You’ll be done in 20 minutes! Jumping Jacks Plank Jacks High Knees Mountain Climbers Wide to Narrow Pushups Squat Jumps Shoulder Taps Alternating Leg Drops Side Skaters Plyo Lunge (right) Plyo Lunge (left) Alternating Curtsey Squats Bicycle Crunches
Overhead Crunch Grab a barbell and lie flat on the floor. Bring your legs up to 90*. Reach the bar as far back as is comfortable then crunch up and reach the bar towards your toes. Return back down slowwwwwly as possible keeping your back completely flat on the floor and returning the bar back to start and repeat. Side … Read More