How to Get Results From Lifting Weights
Have you been lifting weights but you are still not seeing the results you want? There are fewer things more frustrating than putting in effort and not getting the reward. So I am going to share with...
View ArticleThis Simple Mindset Switch Will Make a Huge Difference In Your Progress
This Simple Mindset Switch Will Make a Huge Difference In Your Progress. This simple mindset switch can help you stay on track and help you stop the black and white mindset that keeps you from your...
View ArticleHow to Support Your Digestion During the Summer
It’s quite common to be less hungry during the summer months. For one, our bodies are already working hard to keep us from over heating – ramping up the metabolism by eating more food can just make us...
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Swordfish and Succotash
Print Swordfish and Succotash This succotash recipe works great with any fish, though we paired it with swordfish. Find the macros for each dish below. Course Dinner, Main CourseKeyword bowl, clean...
View ArticleHow to Stay Healthy and Energized All Summer
The heat of the summer can really take it out of us. If we are not adequately hydrated we can really suffer. So I’m sharing four simple things you can do to show you how to stay healthy and energized...
View ArticleOvercoming Burnout in Your Health and Fitness Journey
Burnout can affect your health and fitness journey and keep you from your goals. Since you clearly WANT to reach your goals, you must learn ways around burnout so you can continue on your journey....
View ArticleHow I Lost Ten Pounds in Twelve Weeks
How I Lost Ten Pounds in Twelve Weeks and the Lessons I Would Recommend for You to Take From It to Apply to Your Fitness Journey. At the end of June I was really uncomfortable in my skin and decided...
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Cran Apple Oats
Print Cran Apple Oats The warming winter spices make this the most delicious breakfast oatmeal. Just serve with a side of scrambled eggs and you've got yourself a meal! Course BreakfastKeyword clean...
View ArticleFive Tips That Will Help You Stay On Track During The Fall
Do you struggle with low energy or motivation this time of the year? Here are Five Tips That Will Help You Stay on Track During the Fall. The days are getting shorter and (if you live outside of...
View ArticleMaintaining Your Health and Fitness Goals During the Holidays
Do you need help maintaining your health and fitness goals during the holidays? This article highlights some of my perspectives as well as tips that may help you! The holiday season is upon us and I...
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Basic Egg Bake
Print Basic Egg Bake Prep this basic egg bake and have a simple and nutritious breakfast ready for you every morning. Course BreakfastKeyword clean eating meal plan, dairy free, gluten free, grain...
View ArticleI don’t Know vs I’ll Figure It Out
I don’t know vs I’ll figure it out. These are two statements you may use when you are lost or confused, but there’s a huge difference in the two reactions. Let’s dive right in.. Let’s say you want to...
View ArticleInstant Gratification is Keeping You From Your Goals
If you’re struggling to get on track with eating and living in a body you love, there’s a chance that instant gratification is keeping you from your goals. Think about how many times you’ve reached...
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Eggs and Smoked Salmon Open Faced Sandwich
Print Eggs and Smoked Salmon Open Faced Sandwich A simple breakfast to switch things up from your typical quick and convenient fare Course Breakfast, lunch, Main CourseKeyword clean eating meal plan,...
View ArticleDo You Struggle With Taking The First Step Toward Your Fitness Goals?
Do you struggle with taking the first step toward your fitness goals? Do you get overwhelmed? Is getting started the biggest struggle for you? If you struggle with taking the first step toward your...
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Chicken Meatballs
These simple meatballs are easy to make AND easy to eat. They make great on the go snacks for anytime of the day. Change up the seasoning to change the flavor. Print Chicken Meatballs These simple...
View ArticleMy Personal Fitness Journey
It’s been a while since I’ve written about my personal fitness journey. Mostly because I want to use my platform as an outlet to speak about things I’ve learned and give advice to help others, but...
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How My Client Lost 33 Pounds of Pure Fat
This is how my client lost 33 pounds of pure fat. When we began working together her goal was to lose fat so she could feel more comfortable in her body. She wanted to get stronger so her performance...
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Roasted Vegetable Orzo
Print Roasted Vegetable Orzo This pasta dish is loaded with vegetables and has the most delicious and creamy taste and texture. It goes great with fish, chicken and even pork. Make sure you add your...
View ArticleIf You Never Want to Re-Gain The Weight, You Must Do This
If You Never Want to Re-Gain The Weight, You Must Do This. This is the one and ONLY way to lose weight and keep it off forever. You absolutely must work on your relationship with food while you are...
View Article13 Tips for Fat Loss While Traveling
With summer around the corner, I know many of us are going to be traveling. If you want to continue to pursue your fat loss goals, I have tips for you! Here are 13 tips for fat loss while traveling....
View ArticleDon’t Miss This Opportunity to Transform Your Life
In the realm of personal training and nutrition coaching, there’s a profound joy that comes from witnessing the dedication and growth of my clients. As I reflect on my journey as a coach, I can’t help...
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Summer Salad with Brussels Sprouts, Kale and Napa Cabbage
Print Summer Salad with Brussels Sprouts, Kale and Napa Cabbage The perfect salad for when you are sick of salads. Course Dinner, lunch, Main Course, SaladKeyword bowl, clean eating meal plan, clean...
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Carrot Cauliflower and Couscous Salad
We enjoyed this carrot cauliflower and couscous salad with a delicious roasted pork tenderloin. I would recommend this with pork, chicken breast or thighs or even a firm white fish to ensure you get...
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BLT Salad
Print BLT Salad I made this because I was craving a BLT but knew I wanted more veggies and needed some protein to actually fill me up. This hit the spot and kept me full for hours. Course Dinner,...
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Mexican Shrimp Bowl
This Mexican Shrimp Bowl is great because it’s easy enough for mid-week but has tons of flavor. If you love taco or burrito bowls, try this out to switch things up a bit. Print Mexican Shrimp Bowl...
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Peach Oats
Print Peach Oats Simple summer oatmeal recipe that makes a delicious breakfast. Course BreakfastKeyword clean eating meal plan, dairy free, healthy breakfast, low fat, vegan, vegetarian Cook Time 10...
View ArticleFive Steps to Make Strength Training a Habit
Do you want to get into the habit of lifting so you can be healthier and have a lean physique? Here are five steps to make strength training a habit you never give up. Strength training is one of the...
View ArticleWhen You’re Eating All The “Right” Foods But Still Not Getting Results
Have you ever wondered why even when you’re eating all the “right” foods, you might still feel sluggish, bloated, or just not seeing the fat loss results you’re working so hard for? Well, part of the...
View ArticleThe Five Foundational Guidelines of Holistic Health
When it comes to improving your health, focusing on the basics is key. There are five foundational guidelines of holistic health you need to prioritize: nutrient-dense foods, quality sleep, stress...
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Stuffed Eggplant
Print Stuffed Eggplant This stuffed eggplant is very filling but contains lots of nutrient rich ingredients that will keep you full for hours. Course Dinner, Main CourseKeyword clean eating meal plan,...
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Stuffed Butternut Squash
Print Stuffed Butternut Squash This hearty recipe is well rounded with lots of protein, carbs and fat. It will not only fill you up, but warm you up on those cool fall nights as well. Course Dinner,...
View ArticleThe Health Benefits of Dietary Fats: Essential Nutrients for Energy and Fat Loss
For years, dietary fat was viewed as the villain in the nutrition world, we now know the health benefits of dietary fats. From supporting hormone production to providing energy and aiding in nutrient...
View ArticleAre Empty Calories Sabotaging Your Health?
Are Empty Calories Sabotaging Your Health? How to Maximize Nutrition for Fat Loss and Energy When it comes to nutrition, not all calories are created equal. We’ve all heard that a calorie is a...
View ArticleOne Thing That Will Sabotage Fat Loss and Muscle Gains
One Thing That Will Sabotage Fat Loss and Muscle Gains is lack of sleep. Sleep unlocks your ability to lose fat and build muscle. We are going to dive in deep on what happens when we sleep and how it...
View ArticleHow Chronic Stress Affects Your Ability to Lose Weight
How Chronic Stress Affects Your Ability to Lose Weight—and What to Do About It If you’ve been putting in the effort with your workouts and nutrition but still can’t lose those extra pounds, the...
View ArticleUpperST1.13.25
Warm Up/ Dynamic Stretches – Two Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the...
View ArticleLowerST1.14.25
Warm Up/ Dynamic Stretches – Two Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the...
View ArticleConditioning1.15.25
Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with...
View ArticleUpperST1.16.25
Warm Up/ Dynamic Stretches – Two Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the...
View ArticleLowerST1.17.25
Warm Up/ Dynamic Stretches- Two Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the...
View Article1.18.25Conditioning
Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with...
View ArticleHow Stress is Sabotaging Your Ability to Lose Fat
How Stress is Sabotaging Your Ability to Lose Fat Have you ever felt bloated, sluggish, or out of sync after a stressful day? You’re not alone. Stress doesn’t just affect your mood—it can wreak havoc...
View ArticleHow Exercise Can Improve Your Digestion and Transform Your Health
How Exercise Can Improve Your Digestion and Transform Your Health Have you ever noticed that after a good workout, your body feels more energized, lighter, and just overall better? That’s not just the...
View ArticleUpperST1.20.25
Upper Body Strength + Conditioning Warm Up/ Dynamic Stretches – Two Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then...
View ArticleLowerST1.21.25
Warm Up/ Dynamic Stretches – Two Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the...
View ArticleConditioning1.22.25
Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with...
View ArticleUpperST1.23.25
Warm Up/ Dynamic Stretches – Two Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the...
View ArticleLowerST1.24.25
Warm Up/ Dynamic Stretches- Two Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the...
View ArticleConditioning 1.25.25
Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with...
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