April 28, 2016


This is a conversation I’ve had too often. It starts off with a casual conversation, small talk, and then the question “what do you do for a living.” As I answer I prepare myself for the bombardment of questions I’m about to get about what they should eat. Don’t get me wrong I LOVE when people, even strangers, ask me questions about nutrition and fitness. I love what I do and I could talk about it all day every day. I usually have to probe for some basic information before I give them enough knowledge where they walk away feeling informed. Without fail, one of the first questions I hear is.. “well, what do you eat?" “Uhh… how much time to you have? Because I eat a lot! For instance I had a taco salad last night, pizza on Friday, a couple mimosa’s Sunday morning, oh and I needed something sweet so I had a few m&m’s out of the office candy dish this afternoon.” Probably not what they (or you) were expecting? Well that’s kind of my niche, honesty & balance. I have not eliminated everythi...

April 21, 2016

You Asked, I Answered is a new series I’m starting. Once a week I’ll take a question that was submitted to me and explain the answer in a blog post. So if you have questions send them to me through the CONTACT PAGE of this website!



Question: “Is it better to work out in the morning or the evening?



This is a question I get often and usually somewhere near the beginning of the program. This is a topic I’ve spent time researching, particularly during my Masters studies in Sports Nutrition, and since with becoming a personal trainer. Now, there are a lot of factors that are considered if you ever read through the research… which you probably haven’t, nor should you want to because it can get pretty dry, so I’ll sum it up for you here. First you have to define what your goals are. What are you looking to “better” exactly? Weight loss? Muscle growth? More energy? Better quality sleep? What is it that you are actually trying to achieve? Based on your goals you might find yourself with diffe...

April 18, 2016



So I have a slight obsession with taking traditional dishes and trying to find healthier tweaks to make. I know what you’re thinking... “oh like sugar-free, gluten-free, oil free, and basically taste-free brownies?? No thanks!” Yeah I’m with you on that too. If I’m going to have a brownie it’s going to be an amazing and make it worth it. (I’m probably shooting myself in the foot though because I’m sure at some point I’ll post one of those recipes). To me, if what I’m eating doesn’t taste at least somewhat good than it’s not something that is going to satisfy me. I’ll probably be looking for something else to eat in about 15 minutes. Finding foods you truly enjoy and look forward to eating is one of the magical keys to sticking with a healthy routine long term. Okay, maybe not magical but it works well and I have hundreds of clients that would agree. When a client first comes to me looking to lose weight and get healthier I always inquire about different diets they have tried in the p...


Being that I work mostly with clients that want to lose weight, the common reason for wanting to eat healthier and workout is to get to a lower weight. So we focus on one change at a time until they are living a life where eating healthy and exercising is just what they do. Along their journey they are shocked to discover so many factors that motivates them to eat healthy and workout, none of which has anything to do with a number on the scale. Even the healthiest among us has probably had a vacation or holiday or just a plain Tuesday that they’ve slipped up and gotten off their routine, myself included. About 80% of the time I am in a very healthy routine, working out 4-6 x week, drinking water all day every day, sleeping well, meal prepping and eating healthy, and limiting alcohol. But then there’s the 20% where I go out and order a burger (with the fries), have a few glasses of wine, go out with some friends, enjoy a big Italian feast upstate with my family... all of which I’m perf...

April 12, 2016

It's recommended that we eat 5 full servings of fresh produce every day, including fruits and vegetables. Now, if you can confidently say you do this on the reg, read no further and also bravo!! As a dietitian and someone who is very passionate about eating right, this is one area even I have to really focus on and plan accordingly. This is also something I see most of my clients struggle with so you're not alone if you do too! When I ask my clients to brainstorm ways to increase vegetable intake (and yes, I make them work for the answer not just give it to them) the response I usually get is.. "eat a salad??" Which is usually said in a sad discouraged tone because that's the last thing they really want to eat. If you're someone who can eat one or more salads every day then, once again bravo! However, you probably stopped reading after the first few sentences or didn't click on this post at all. Now I have been known to whip together an awesome salad or order one as an entree at a...

April 12, 2016

When I first started personal training at a small studio in Hoboken, not too long ago, I couldn't have imagined how much I would thoroughly enjoy getting up before 6am to drag my butt to the gym. Before I started this journey, 7am was just about as early as I could motivate myself to get a hard workout in. It's during these early morning sessions I truly see the power of teamwork and accountability. I don't want to let my clients down and they don't want to let me down. Knowing that these clients are counting on me to motivate them and push them inspires me to no end.... and also helps me pop up at 5:40am instead of hit the snooze button. I'll be sharing many experiences as I continue but for now I wanted to show you what this 6am workout looked like for me and my client this morning. Oh yeah, and if my clients get up and show up early then I do the workout with them, that's the deal. There's nothing worse than, not only dying from a workout at 6am but having someone sip coffee watchin...

April 11, 2016

Hunger is the physiological need for calories, salt, and water driven by a number of factors including diet, sleep quality, activity levels, hormones and emotions. It is normal to experience an increase in appetite after going hard in the gym or during your menstrual cycle, pregnancy or breastfeeding but if you feel like a bottomless pit, something might be up! Below are some of the more common reasons you may experience constant hunger.

1. Going too long in between or skipping meals. When your stomach is empty for too long your body will release more ghrelin, an appetite stimulating hormone, resulting in feeling ravished. Let this go on for too long and it’ll typically leads to overeating. As a rule of thumb consume a meal or snack every 3-4 hours. Also, have a go-to snack on you, like a protein bar or piece of fruit, for when you run into situations where you’re tight on time.

2. Dehydration. Not only will dehydration decrease your metabolism and affect energy levels but it may also ca...

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