How To Stay Full In A Calorie Deficit

Hunger is normal, especially when you are in a calorie deficit. However, you really shouldn't be hungry all the time.   So sit down & gear up for a jam-packed article that will teach you how to feel full while in a calorie deficit.  The first section will explain the difference between hunger and craving.  The … Continue reading How To Stay Full In A Calorie Deficit

Should You Use Meal Replacement Shakes?

A client asked me the other day if they should use a meal replacement shake. The short answer is yes. The Long answer is I don't think it's the best choice. Yes, there was a whole fancy schmancy systematic review and meta-analysis of the effectiveness of meal replacements for weight loss that said MR was … Continue reading Should You Use Meal Replacement Shakes?

8 Effective Ways To Stick To Your Diet While Eating Out

You've done it.   You have stuck to your nutrition plan all week, and now it's time to kick back and celebrate. https://media.giphy.com/media/IwAZ6dvvvaTtdI8SD5/giphy.gif It's time to hit up your family's favorite taco spot, which means you will have your usual:  A few tacos, a margarita, guac, and chips for the table, and maybe even dessert.  It's … Continue reading 8 Effective Ways To Stick To Your Diet While Eating Out

eating at maintenance

Yes, sometimes I will have a client start to eat more calories, and magically, they will begin to lose weight or have an easier time adding muscle. It's like when I told my fat loss client, John, to start eating closer to 2,700 instead of the 1,600 calories he was eating. His exact words were … Continue reading eating at maintenance

Are you in starvation mode?

I want to share with you a story about a client named Jason.   Jason started coaching with me because he wanted to lose weight to be able to go on more hikes with his kids, and his doctor warned him that he was in danger of developing diabetes. During our first meeting, he told me … Continue reading Are you in starvation mode?

5 Ways To Make Meal Prep Easier

When I was ten, my mom taught me basic culinary skills. I learned how to whisk eggs, prepare chicken, and even bake things in the oven. Some nights when mom would work late, she would call ahead and ask me to bread the chicken cutlets or put something in the oven. She was a single … Continue reading 5 Ways To Make Meal Prep Easier

Are Your Physique Goals Worth The Price?

When I was 19 years old, my one fitness goal was to look like a Marvel superhero. My workouts were from muscle and fitness magazine, and my nutrition plan was to eat more. During my summer break from college, I trained six days a week and ate three to four thousand calories a day.    … Continue reading Are Your Physique Goals Worth The Price?

5 Ways To Stay Consistent

A lot is happening in the world right now and to be honest trying to stay consistent with your nutrition and training can feel like an up uphill battle.    I won't sit here and tell you that it's easy and you just need to work harder.  It's not fair to tell someone to show … Continue reading 5 Ways To Stay Consistent

FAQ: How Should I Warm Up? 

I love this question and wanted to do something a little different to try and answer it. So I filmed a general warm-up for you to check out. Before getting to the video, read through all the goods first. 😉 Try to be specific with your warm-up.   Honestly, there was a period when my warm-up … Continue reading FAQ: How Should I Warm Up? 

Is Fasting The Answer?

Fasting is a popular topic, and some believe it is hands down the best way to lose weight and improve overall health.   So, the question is, does fasting improve your health, and is it the best way to lose weight?  The answer is... it depends on who the person is, their relationship with food, and … Continue reading Is Fasting The Answer?