Intentional out-of-routine times, like the upcoming Valentine’s Day holiday, tend to cause panic around meals where panic need not be warranted. Nutritional and lifestyle habits might need to temporarily change but managing expectations, having flexibility with our choices, and giving ourselves the permission to intentionally get out of our routines can ensure that those occasional meals stay exciting (not stressful!). Understanding and establishing the intentions of our meals gives us more control over how our meals make us feel. Remember: we have the power over food, food does not have the power over us.

It’s the middle of January and you’re a couple of weeks into your New Year’s resolution. While we’re all about BIG goals around here, we’re also about finding effective and sustainable ways to improve your overall health, beyond only losing weight or going for PRs in the gym. With years of experience working with hundreds of clients, our coaches have A LOT of experience supporting others in all areas of their health and nutrition. Our team is sharing that expertise with this list of unexpected ways to improve your health this year and continue to work towards your body composition and fitness goals sustainably. It’s a culmination of our work with our clients as well as our own personal journeys as nutrition coaches. We’re sharing how getting in touch with different aspects of your health will allow you to look and feel your best not only this year, but for years (and years!) to come.

It’s a brand new year and we usually head into it with big aspirations and lofty plans for the year ahead. Sometimes our renewed motivation is paired with new challenges, and it seems like Dry January (or a self-commitment to no alcohol for the month of January) is often a common part of that. Personally, I’m a huge fan of Dry January (or any temporary pause in drinking) as it gives us an opportunity to assess if a short period of sobriety has us feeling any different - in mood, appetite, energy, or in any other area of life.

Why are gyms and fitness classes packed with new gym-goers in the beginning of January but then back to normal crowds come mid-February? I don’t think the problem is that we’re bad at trying to be healthier, but that we are inherently bad at setting ourselves up with New Year’s resolutions we can actually keep. Today we’re talking about 3 things you can do set goals you can actually keep in 2022.

Our team has grown since our last Gift Guide, but we love sharing some of our favorite products - nutrition, cooking, fitness, and health related - and are doing so early this year knowing that the holidays are sneaking up quickly. This week we’re each sharing a favorite health or fitness gift that we hope you find useful as you start holiday shopping (or start your own list of what you may want this holiday season!)

Why are gyms and fitness classes packed with new gym-goers in the beginning of January but then back to normal crowds come mid-February? I don’t think the problem is that we’re bad at trying to be healthier, but that we are inherently bad at setting ourselves up with New Year’s resolutions we can actually keep. Today we’re talking about 3 things you can do set goals you can actually keep in 2020.

We’re sharing some of our favorite items that we love and use in our daily lives. We hope you love them too!

With Thanksgiving behind us, the holidays are definitely in full swing. It feels like just about every other post I see from anyone in the health or fitness industry is about how not to overeat at holiday meals or parties. I do think there’s a lot of value in being strategic or even just extra mindful about your food intake through the season - but if your household is anything like mine, you probably need to be aware of what’s missing from your fridge and not just how to handle the extra cookies that are making their way into your kitchen.

You can have have some candy without ruining your day, and you can enjoy the holiday without feeling guilty the rest of the week. Here are a few of our best tips to help you navigate trick-or-treating, office treats, and Halloween parties with friends.

Alcohol is fine for most diets in moderation.  However, if you are on a fat loss diet and already struggling with compliance, that lower inhibition after a drink may make it very hard to stay on track.  If that’s the case, it may be wise to cut alcohol consumption as much as possible, at least until you’re comfortably able to stay compliant without it feeling like a struggle.

Last month we shared some macro-friendly dishes to add to your Thanksgiving meal, so this month we’re sharing a few easy ideas that you can bring along to a holiday party or family dinner!

As much as I love a traditional family recipe, when you’re tracking your macros or simply trying to be conscious of your nutrition choices, traditional recipes may not exactly “fit your macros.” Today’s post is here as a quick guide of ways to make healthier, more macro-friendly versions of your favorite recipes using simple ingredient substitutions.

If you find yourself cutting your gym time short or having to take some extra days off this holiday season, remember that just moving your body more can increase your NEAT (aka, the amount of calories you burn). Here are a few simple ways to keep your NEAT up when you’re short on time!

If you have serious fat loss goals, a maintenance period is a necessary part of your fat loss journey. If you have spent considerable amount of time in a calorie deficit, you should plan on taking periodic maintenance phases to add in more calories and give your body (and brain) a little break.

With the holidays around the corner, there’s no doubt that our calendars will start to fill up with extra social events these next two months. And whether you’re at a family gathering, a work party, or a gift exchange with friends, chances are food will be involved. Here are some strategies to help you stick to your goals through the holidays.

You can have have some candy without ruining your day, and you can enjoy the holiday without feeling guilty the rest of the week. Here are a few of our best tips to help you navigate trick-or-treating, office treats, and Halloween parties with friends.