Tag Archives: nutrition

6 Not-So-Healthy “Health Foods” That Might Be Stalling Your Progress!

Food marketers are GENIUSES. I really mean it. They can convince us that we need to buy gluten-free, vegan cookies even if we’re not gluten-free or vegan. They can convince us that Cheerios are a good source of protein. They can even convince us that drinking soda is healthier because it contains real sugar as […]

Sacrifices + Fat Loss. The 4 things you need to do if you want lasting fat loss.

To a lot of people, fat loss means cutting out carbs, spending hours in the kitchen prepping food, working out everyday, and running all the miles, but when it comes down to it, FAT LOSS IS SO FREAKING SIMPLE. And, it doesn’t have to suck. It can be really enjoyable, you can do all your […]

Check Yourself Before You Wreck Yourself (Fat Loss Edition!)

#Moderation is alllll the rage in the fitness/health/nutrition/fat loss industry, and if you’ve ever ready my emails or social media posts, you know that I’m a huge believer in eating in moderation, meaning no foods is off limits and I can literally have any food I want at any time. I wholeheartedly believe that, and […]

6 Fat Loss Trends that NEED TO DIE!

Quick fixes and fad diets continue to be all the rage. We’ll do just about anything the promises drastic, results quick, right?  And I get it. When we want to lose weight we want it to be easy. Dieting is synonymous with suffering, hunger, restriction, hard work, feeling exhausted and overwhelmed…So I totally get why […]

When Exercise and Dieting Became My Full-time Job

I’ve been in the nutrition and fitness industry since 2007. I started off getting my degree in Nutrition from Keene State College. I clearly remember on time in particular where we had to fill out paperwork so we could find things like our BMI, Ideal Body Weight and all that stuff. As I was filling […]

I tried a juice cleanse (yes, really) and I actually couldn’t believe what happened…

If you’ve been following me for any amount of time, you know that cleanses, especially cleanses where you don’t chew food, aren’t on my list of recommendations. I just really don’t see the need to cleanse or detox- we have vital organs to do that for us- and if we’re feeling like we need a […]

Want to be a part of the 8% who DO reach their resolutions? Do this.

I read an article on Forbes.com which said only 8% of people reach their New Year’s Resolutions. That means 92% of people don’t. 92%!!!!!!!!!!!!!!!!!!!!!! So what does that 8% know that the 92% doesn’t, especially when it come to fat loss? Probably a few things, IMO. 1. The 8% take small, truly manageable, baby steps. Majorly […]

The Simplest Holiday Survival Hack You’ve Ever Seen

You’re hearing it all over the place… …”The average Thanksgiving day calorie consumption is over 7,000 calories!” …”Your 5k Turkey Trot will only burn off one slice of apple pie!” …”Want ¼ cup of gravy? That will cost you 50 burpees.” Instead of worrying about calories and what it’s going to take for you to […]

A Game Changing Way to Approach Fat Loss

At a basic level, the concept of clean eating is about eating whole foods that have undergone minimal to no processing. Clean eaters are eating foods as close to natural as possible. And I actually really love this concept. The idea of eating whole, healthy and unprocessed foods sounds great to me.   What I […]

You Want to Get Lean & Strong & Feel Incredible? Do this (and I’ll tell you why).

I’ve been a personal trainer for 10 years and in allllll those years I can remember only a handful who told me they weren’t scared to lift weights and they weren’t afraid of the weight room.  On the flipside, I can’t even count how many women have come to train with me and tell me the exact opposite.   […]

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 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 […]

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 […]

What Does it Take to Get Toned?

I’ve been a personal trainer for almost 10 years and I’ve talked to literally hundreds of women who want to tone their arms/legs/abs/every other body part. I love when women say this to me because while they might not know it, what they’re actually saying is they want to build some muscle (yay!) as well […]

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 […]

3 Tips for Getting Better Results in Less Time

You want amazing results but you don’t want to spend forever in the gym, right? Well I have good news for you 😉 Gone are the days of jogging on the treadmill in the “fat burning zone” for an hour.  Gone are the days of lifting for 90 minutes to get some definition and strength.  Gone […]

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 […]

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 […]

4 Reasons to Stop Counting Calories and 2 Simple Things to do Instead

So how much do calories matter when we want to lose weight? Short answer: A lot. But the good news is you can still lose weight without counting a single calorie. But first, what makes calories so important? When the goal is weight loss, the only absolute requirement is a caloric deficit.  That means we […]

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 […]

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 […]

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

I talk a lot about fat loss. That’s what I do, what I coach and what I love.   But I know that fat loss isn’t the end all be all for everyone or maybe it’s a goal you’ve set a million times and you need a fresh perspective to make it happen.   Plus […]