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. 

The holiday season often conjures images of festive gatherings, joyous celebrations, and, inevitably, alcohol. For many, these moments include a glass of wine, a cocktail, or a beer to toast the occasion. However, an increasing number of people are becoming "sober curious," re-evaluating their relationship with alcohol. This movement isn't about outright abstinence but about mindfulness and understanding how alcohol impacts our bodies, especially concerning health and fitness goals. Let's explore how alcohol affects our health, particularly in the realms of fat loss, sleep, and overall wellness.

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.

When I start working with a client, they typically believe that they can't enjoy pizza AND eat “healthy” at the same time. Their experience tells them that pizza is a “bad” food, it’s a cheat meal, and it will definitely make them gain body fat. But often, that’s a fear of food and diet culture talking. By embracing a flexible approach to eating and incorporating some macro-friendly strategies, pizza can be part of a balanced approach to nutrition. Grab a slice, and let’s dig in!

At its core, counting calories is about ensuring you consume a specific number of calories each day. It's a straightforward approach focusing solely on energy intake versus energy expenditure. While this can be effective for weight management, it doesn't address the quality or composition of the food you're eating. Tracking macros, on the other hand, involves breaking down your calorie intake into three key nutrients: protein, carbohydrates, and fats. Each of these macronutrients plays a unique role in your body. By paying attention to the specific amounts of each, you can optimize not only your overall caloric intake but also support your body's functional needs.

If you’re in a calorie deficit and working towards fat loss goals, a main goal should be minimizing any feelings of restriction or hunger so you can maximize adherence to your deficit. This is why we, as coaches, take a strong stance against aggressive and unsustainable deficits. If our hunger is through the roof each day, it’s not very likely that we’ll be able to adhere to that calorie deficit for long. Luckily, there are tools that can help us minimize hunger and, luckily, those same tools also keep us well-fueled and promote our overall health as well.

We work within a framework of tracking macros to facilitate sustainable progress and, eventually, move away from tracking completely. However, while tracking, there are some ways we can make it easier on ourselves! In this blog post, we’re sharing our favorite tracking tips as “macro coaches,” experienced trackers, and coaches who help our clients make tracking work for them.

Welcome to your go-to guide for protein-packed snacks designed to keep you energized and satisfied throughout your busy day! When working with busy clients, we like to introduce the idea of an “Adult Lunchable” as a completely valid option for a high-protein snack that helps you meet your macro targets and keeps you fed even on the busiest days. Packed with protein and convenient enough to fit into your hectic schedule, these snacks will ensure you stay fueled and focused with at least 20 grams of protein, without compromising on taste or health. Dive in to discover both smart and delicious solutions for snacking at home or on the go!

Navigating the aisles of Trader Joes to find high-protein options can be manageable, even with the vast array of calorie-dense novelties and goodies. You can easily incorporate more protein into your diet by focusing on items with lean meats, plant-based proteins, and convenient prepared foods. This guide should be handy to help you make informed choices that align with your nutrition goals. And soon enough, you might find yourself a Trader Joe's connoisseur.

Let's face it, life often gets chaotic, leaving us little time to complete all of our errands, let alone cook all of our meals from scratch. Popping into Starbucks for a drink or a meal might seem like it will throw our nutrition goals “off track,” however if we understand the nutritional content of the food we're choosing, we can choose foods that help us work towards our nutrition goals.  Believe it or not, Starbucks DOES have some food options that keep us fueled and feeling good, proving that even in the midst of a busy day, we can make choices that support our health.

In an ideal world, we'd all have time to cook Tupperware meals with perfect macros, but life is rarely ideal, and sometimes, grabbing a quick bite is all we can manage. Eating out, even at fast-food burger places like McDonald's, Wendy’s, and Burger King, might seem like it goes against our health goals, but here's the thing: fast food can be a practical option when time is tight and cooking seems impossible, and believe it or not, there are some macro friendly choices at Mcdonalds, Wendy’s, and Burger King that can help you eat for your nutrition goals.

Restaurant nutrition information can be inaccurate at times, but planning ahead and choosing menu options that align with your macro targets can help you work towards your nutrition goals even when on the go and not eating at home. Today, we’re sharing a few of our favorite options at Chick-fil-A that can help you hit your macros while eating out - whether you’re on the road traveling or just need a quick bite while navigating your busy day.

As someone who reentered the dating world a few years ago, I never fully understood the concept of red flags. And then, suddenly, I understood the dialogue. It seemed like I was in a parade, and red flags were readily available and in abundance. But dating doesn't have the monopoly on red flags. Our bodies often wave a giant red flag in front of us, and we seem to be colorblind to it. But I want to draw your attention to calorie deficit red flags, how a reverse diet can address those red flags, and whether a reverse diet may be appropriate for you.

Tracking our food intake is a way to find out just how many calories we’re actually consuming. And we can take it one step further by trying to hit specific protein, carb, and fat intake goals. There was a time YEARS ago when I used a spreadsheet to track my intake. And when I told my mom the success I had with tracking, she started to do the same… with pen and paper. But since then, tracking has come a long way. And there are an abundance of apps available to individuals now–but I’m going to share with you the pros and cons of the three more popular apps, as well as my experience and opinions.

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.

At first, tracking macros can seem cumbersome or obsessive, but there are so many benefits that arise from learning to track your food! Whether your goal is weight loss, muscle gain, athletic performance, or improved health, tracking macros empowers you to make informed choices about what you eat to help you reach your goals.

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.

There is so much nuance in talking about the topic of a calorie deficit. From navigating a deficit in a sustainable way to recognizing if your body is even ready for a deficit, there are so many different factors to consider.