There will always be periods of time, whether it’s weeks, months, or years, where you may not be able to maintain your leanest or fittest point, and that’s normal. But if you take time to build foundational skills and habits, you can keep that maintenance range in a place that feels good to you. And you can always return to some of those more time-intensive skills and practices when capacity allows. 

With grocery prices rising, getting high-quality food (especially protein!) can be challenging. In this blog post, I’m breaking down some great budget-friendly grocery options by macronutrients that is perfect for those tracking macros and looking to eat well without breaking the bank.

A maintenance phase is arguably the most important season of our nutrition since it’s where we can best focus on the habits that help us find harmony with our physical, mental, emotional, and social health. Without the prioritization of changing our bodies, the other aspects of our lives that we value can better be at the forefront. However, that doesn’t mean that body composition can’t remain in the periphery. The foundational habits that we develop before or alongside a focused fat loss phase, with the goal of long-term physical change, continuously support small aesthetic changes over time.

The large majority of individuals probably don’t need to worry about their hormonal health. If you are struggling with your hormonal health, that is absolutely an indicator to see an endocrinologist - not a trainer, nutritionist, or wellness influencer! What supports our hormonal health most are the basics that support our overall health: exercising sensibly, giving ourselves time to recover, managing stress levels, eating a balanced and high quality diet and not chronically dieting. Hormonal health is incredibly important, so this is not about minimizing that importants; rather, it’s a reminder that the “boring stuff” is often what we overlook when it should be our first priority.

Tracking your macros doesn’t have to be restrictive and in fact, we pride ourselves on coaching our clients on ways to be more flexible with their food choices. We feel it’s important to include foods that you love and that means dessert and sweet treats! This peanut butter salted caramel apple yogurt bark is the perfect sweet treat for this season (or any season, really!) It’s super easy to make and for 22g of protein per serving, it can actually play a role in helping you nail your protein goals!

Using pre-made ingredients and components can really streamline your kitchen process and help you experiment with new foods and flavors without having to resort to complicated or time consuming recipes. Introducing a favorite of mine: this ridiculously easy, high protein, veggie-packed chicken salad.

Whether you take it as gospel truth or just a catchy marketing slogan, chances are you’ve heard the phrase “breakfast is the most important meal of the day.”  And it does seem like most people have some kind of strong opinion on breakfast — whether it’s related to its importance, overratedness, or which foods are acceptable breakfast foods.  When it comes to your nutrition goals, breakfast isn’t necessarily any more or less important than any other meal, but it can be used as an opportunity to get a headstart on your nutrition goals for the day.  

This is the creamy and cozy Indian favorite that you dream about with a few little tweaks to optimize the nutrient profile and make it both filling and delicious. It’s relatively quick and easy (just requires some time marinating, but that can be done overnight!) and leaves you with a delicious meal that is comforting, high in protein, and guaranteed to keep you full.

Indulge in warmth and wellness with our High-Protein Winter Soup Recipe: Avgolemono. It’s a healthy, macro-friendly recipe with easy ingredients and instructions. Experience the comforting blend of creamy Greek chicken and lemon flavors. Discover a delicious and nutritious way to stay cozy this season. Try our easy homemade soup today!

In the ever-evolving landscape of nutrition, Artificial Intelligence (AI) has emerged as a potential ally in the pursuit of our health and nutrition goals. However, it's crucial to approach this technology with a healthy dose of skepticism. From my (admittedly biased) viewpoint, AI's capabilities, while promising, cannot completely replace the nuanced guidance provided by a human nutrition coach.

Reverse diets may also be helpful if you’ve been eating a deficit for a long period of time and want to get an idea for what your current maintenance calorie needs are.  It can be beneficial to slowly increase calories to make sure you’re keeping the habits you established while in your calorie deficit, rather than just considering the end of your deficit to be a signal to just stop being mindful of your nutrition altogether. Chances are that your ideal maintenance nutrition doesn’t look much different than your deficit nutrition – just slightly larger meals and a little extra flexibility.

Y’all, I LOVE oatmeal. It’s something I could eat for multiple meals a day because I love it that much. This week’s recipe is my go-to version of oatmeal and I love it because it’s protein-packed, sweet and nutritious. It’s something I can eat before or after a workout and sometimes I enjoy it at dinner when I don’t feel like having something savory or cooking (it was a life-saver when I was pregnant!) I hope you like it as much as I do!

Many of our clients are busy individuals working full-time jobs, managing their time with kids and family and traveling, so time is of the essence. That’s why we continue to create easy, no-hassle recipes from easy pantry staples and frozen foods so that you can work towards your nutrition goals while still spending your time doing the things you love. This week’s recipe is no different and a really great one for easy meal prep with hearty servings.

Tracking calories has been largely utilized for various health and physique-related goals, and it is a tool we use often with our clients to help bring awareness to our eating habits. When it comes to tracking our macronutrients or calories, one of the first (and often overwhelming) steps is finding a tracking app that suits your needs. There are many apps out there that track the calories, macronutrients, and micronutrients in the foods we eat. Today we’re going to talk about the two most popular, MyFitnessPal and Cronometer.

When you want something noodle-y and Asian inspired to be a vehicle for your veggies, a cold ramen noodle salad checks all the boxes. This recipe can also serve as a base for numerous additional protein, veggie, and seasoning options. The sky’s the limit!

As a dad to a toddler, mac and cheese is a staple in our house. But as someone who doesn’t enjoy keeping a ton of food items on hand, or cooking with a lot of ingredients, this three ingredient mac and cheese is a HUGE WIN. Plus, it’s high in protein, creamy, and is a great way to get some fiber with the chickpea pasta.

“I just hate eating vegetables” tends to be the most common sentence I read when I get a new client intake form. It usually comes straight after reading that said client’s main goal is to “lose fat and gain muscle.” If that gives you any consolation for not being a fan of veggies, GREAT. But in years of coaching, I’ve learned it’s not so much about hating vegetables as much as not knowing how to prepare them or make them enjoyable.

This is by no means an original recipe.  However, it is one that I make repeatedly because I love a good stir fry and it’s full of veggies.  In my house, it’s never exactly the same two weeks in a row (you can change ingredients based on what you have in the fridge), but it’s always delicious.