November 22, 2016

The big day is finally here! We’ve cleaned up our food choices and push it more in the gym the week leading up … right guys!? We’re ready to take on this big day, enjoy some foods we look forward to all year but still not over do it. So, what’s the game plan?

  1. Hydrate, hydrate, hydrate!! ..did I mention hydrate? Especially for those they may have indulged in one or TOO many drinks the night before (see what I did there?). Drink as much water as you can all day long. This will help keep your hunger levels, energy and cravings regulated throughout the day. It will also keep your metabolism burning.

  2. Don’t skip breakfast! I know we think we’re doing ourselves a favor by “saving calories” but this tends to back fire on us. Eating a healthy breakfast will help regulate energy levels, boost metabolism and control our cravings/hunger levels. If we want to keep our food choices in check these are all important things. It doesn’t have to be anything big but make sure you incorporate some...

November 17, 2016

The week leading up to Thanksgiving is all about preparation! If you’re looking to stay healthy and keep the lbs. off this holiday season, planning is going to be your best friend. My last post talked about keeping it clean going into Thanksgiving so you can feel okay about indulging a bit and enjoy some foods you don’t always get to on the day of. This post is all about planning the actual meal!

If you are the one hosting or even if you are contributing to the meal this year, you’re in luck because that means you’re in control of the food that will be offered and ultimately what you end up eating. Thanksgiving can be a very healthy meal with lean turkey meat, potatoes and lots of vegetable sides. However, it can also go south quickly- stuffing, gravy, bacon wrapped vegetables, cheese, dips, fried foods, and endless desserts- not to mention pure volume of food! Start by planning the menu with mostly healthy options and only a few indulgences.

Below I’m sharing some of my personal favorit...

November 15, 2016

Enjoy thanksgiving this year- without the extra lbs...

Holidays are just around the corner! The most wonderful, joyful, festive, and food-coma filled time of the year! As much as we look forward to this time of year, it is not without the anticipation of how many lbs. we’ll be packing on. If you’re like the millions of Americans, we typically over eat, under exercise and gain weight- which sets us up perfectly for our new year’s “need to get in shape!” resolution. I’ve seen many people go through this time of year with motivation to ‘be good’ through these couple of months just to experience the same outcome year after year. Now, it is possible to get through the holidays, maintain your weight and health and still enjoy each celebration. How? We’ll take it step by step this year starting with Thanksgiving.

Thanksgiving is a little over a week away. Let’s face it, with the endless buffets of food starting early in the morning to late at night it’s hard to simply “eat until your satisfied...

November 9, 2016

Last week I experienced a moment of failure- it was very humbling, honest and kind of shitty, to be frank. I failed at something. I set a goal, got the right things in place to help me accomplish this goal and despite all my efforts I failed. Real, honest, no excuse failure. At first, I was feeling embarrassed, angry, disappointed and frustrated- as most would.

As the day went on I took some time to reflect, reassess and see what went wrong. The feeling of disappointment and failure stuck with me the whole day like cloud hanging over my head. I wasn’t taking this well. Towards the end of the day I finally hit the gym- working out is where I can decompress and think clearly. By the end of the 60-minute workout I had a whole new perspective, a positive one.

I became excited, motivated, refocused and even proud of the fact that I failed at something. To me it meant I was starting to reach my fullest potential. I’ve always been one to set big goals and push myself hard to reach them- as most...

November 1, 2016

The other day someone asked me about if having a drink after working out is really going to affect their fitness progress “that much.” My answer was yes- ideally you avoid any alcohol after your bust your butt in the gym. I’d like to think this is common sense but sometimes we tell ourselves things that we know aren’t true to make us feel better (I'm guilty of this too). This question likely came up because there were some articles floating around supporting drinking and exercising as a benefit. So, I started digging around to see what the story was. Here are some of the claims I found….

 “The combination of red wine + working out can be beneficial to your heart.”

“Wine and beer consumption increase endorphins.”

“Beer could be better than a protein shake.”

So, let’s break it down. The first claim was pulled from a study that compared 2 groups: the first group included individuals who drank red wine 5 days/week + exercising and the second group compared just drinking wine. They found t...

July 28, 2016

I was in a meeting the other day when I heard someone say “Don’t let perfection get in the way of progress” and it kind of stuck with me. It was in reference to a potential business deal. He was cautioning other team members not to get lost in every last detail of the plan before seeing any actual execution. He was frustrated with the way projects have been run in the past by this agency in that they wanted to cross every t and dot every i in the planning phases before even lifting a finger in the execution phase. Which unfortunately in this case led to many projects never actually lifting off- but a lot of highly detailed and thorough plans. I would agree that having a thorough plan is great in many situations, but if the plan is never executed, what’s the point? As I thought through this statement I discovered how easily applicable this principle is so many things in life- including eating healthy and being fit.

We tend to put an enormous amount of pressure on ourselves to achieve per...

June 27, 2016

Summer parties and BBQ’s are ENDLESS, which comes with its pros and its cons. This is a common concern I get from my own clients ALL THE TIME. “How can I enjoy the parties without packing on the pounds and feeling guilty come Monday morning?” When there’s a will there’s a way and it doesn’t have to be all or nothing. BBQ’s are notorious for copious amounts of food- good food, but not necessarily healthy food. So how do you do it? Below are my top tips (that I follow myself) and a few of the most common questions I get. I can’t promise you that following these tips is easy and mindless. It will require some focus and effort. But what I can promise you is that on Monday morning (and come Fall) you’ll be feeling a lot better about the choices you’ve made over the weekend.


1. Plan ahead!

I can’t stress this enough. Get organized at the beginning of each week. Look ahead for that week and a few weeks ahead to...

June 7, 2016



Do I think breakfast is “the most important meal of the day?” ehh.. I think all of our meals and snacks are pretty important. But there are many proven benefits from starting your day with a healthy breakfast. If done right it can kick start your metabolism, get your gastrointestinal tract moving and help regulate hunger levels, energy levels and even your mood. I have many clients who tell me they don’t feel hungry in the morning and try to wait as long as they can to eat something, thinking they’re saving calories. Skipping breakfast usually leads to over eating later in the day whether it’s a large and indulgent lunch and dinner, constant grazing throughout the afternoon or late night snacking. Skipping breakfast is also associated with intense sugar cravings and energy crashes. When a client starts to incorporate breakfast they will find they feel hungry earlier in the day. I tell them that this is not a bad thing, as long as what they’re eating is a healthy option with protein a...

May 23, 2016

I get it, there's a TON of information floating around out there about what's healthy and what's not. At times even I have to take a few minutes at the grocery store to sift through my selections. So I can only imagine how frustrating it could be for someone who doesn't have extensive training in nutrition. It's common that I have clients following a few basic diet rules they've picked up along the way because they read it somewhere or a friend told them about it. Only for me to give them the unfortunate news that everything they thought they were doing right could be causing more harm than good! Below are some of the more common ones I see in my practice... 




Your workout routine for years has been spending countless hours on the elliptical at a moderate pace.

This very common workout routine will have you burning less and less calories over time. Chances are the calories you actually burn are much less than what the machine is reading. This is because your body gets more efficie...

When it comes to weight loss people want to put their effort where it counts. So they ask me..


"Is diet or exercise more important? Is it 50/50? 70/30? 80/20? Should I put my focus on my diet or my exercise? Which one will help me lose weight faster?"


I’m not sure how these ratios between the two factors get determined or even why it became one versus the other.  Long story short both are critical to weight loss and health, no surprise I’m sure. If you dive into the research (as I have) you’ll find countless studies supporting both sides of the table in this debate. For as many studies supporting activity, you’ll find just as many studies supporting diet. The media has a field day with this type of research, because it’s relevant and relatable to most readers. After all, nearly 75% of Americans are overweight or obese. This is when you’ll see articles surface titled: “Eating Less is Far More Important Than Exercise.” Most recently, the consensus seems to side with diet being the more...

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