Recognizing our hunger cues and the impact our environment can have on those cues is especially important for goals related to our nutrition. Establishing a difference between physical and psychological hunger is the first line of defense against any feelings of guilt, shame, or regret surrounding our food choices.

I once loved cooking, but a shift happened when I found myself unmarried with a toddler. Suddenly the bigger priority came to ensure my toddler was well-fed while I was balancing a lot on my own. Then, cooking turned into something I loathed. Over the past year, I’ve learned some new tools and methods to help manage this shift, while finding some significant overlap with ensuring my toddler has options she likes.

While we want our clients to have specific goals they’re after, as coaches, our goal is to also ensure that clients walk away with tools that ensure their results are sustainable and that they feel confident in navigating their nutrition on their own.  In today’s post, I’m sharing more about some of those tools we aim to develop in our work as online nutrition coaches working one-on-one with clients, no matter what their goals are.

Goal setting can seem cliché, but setting yourself up with the right type of goals can be the difference between getting frustrated and giving up, and actually achieving the big goals you have set for yourself. This post is here to help you along in the process of making new goals that will best serve you in this coming year.

If you want to reduce your body fat percentage, build muscle mass, reach a goal weight, or improve strength in the gym, tailoring your nutrition to your goals is absolutely essential to achieving those goals.

Eating in social settings can bring some anxiety, but it really should be all about drawing from the habits you have built while tracking your food for a while rather than throwing “rules” out the window and eating whatever you want. So, how do you approach something like a Thanksgiving dinner with some semblance of balance and mindfulness?

Working the night shift has been a notoriously difficult challenge for individuals pursuing changes in their nutrition. But that doesn't mean that progress can't be made with nutrition, even on the longest of nights. Here are six tips to help you as a night shift worker in your food.

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. Whether you’re at a family gathering, a work party, or a gift exchange with friends, there’s a good chance food will be involved. This week’s post pulls together our most tried and true nutrition tips and tricks that we’ve shared with our clients over the years for how to approach the holidays while continuing to work towards your nutrition and fitness goals.

We talk so much about protein that it can feel like a gimmick - something that isn’t actually that important or necessary. But the importance of protein for our overall health as well as any aesthetic or performance goals we may have is so very real.

In today’s post, I’m talking all about the client + coach relationship and how to really get the most out of your work with a coach. Whether you work with one of our coaches or have worked with any sort of coach in the past or are thinking about working with a coach, understanding how you can bring your best to the table can make or break your success in reaching your goals.

We often see tips for curbing an increased appetite, but what about those of us that consistently struggle with a lower appetite? Here are habits that can help you navigate having a low appetite.

Smart watches - Apple Watches, FitBits, Garmins, etc. - can be such an incredibly helpful tool for daily life, but they become more detrimental than helpful when we rely too heavily on the data they provide. But we can understand how to utilize them in a way that is most beneficial for us and our needs, without having them give us inaccurate information.

After over seven years working as an online nutrition coach (and years in the fitness industry before this!), I want to share four major nutrition mistakes we often see as coaches working 1:1 with our clients. These mistakes aren’t because our clients are uninformed or wrong; they’re just often things we have been told (incorrectly) most of our lives.

Our ability to stay reasonable when feeling incredibly stressed or emotional tends to be most challenging. And unsurprisingly, ensuring we're well fed is a significant helper and factor with us thinking (and acting) reasonably. Here are a few ideas that may be helpful to ensure you're eating enough, especially when with significant time demands and stressors.

Meal prep is one of those things that we know can benefit us by cutting down on time in the kitchen and brainpower trying to constantly decide what to eat, but is also exhausting and often ends with tons of uneaten meals. This is where batch prep comes to the rescue, especially when planning meals for your whole family.

Something I often urge clients to do is to keep easy-win snacks on hand at all times, but especially during travel - whether that’s a day of work travel, a family road trip, or just a long day of errands where you’re out and about the whole day. While on the road, gas stations can be a fantastic place to find those “easy win” snacks.

Diet culture is a system that places value on our weight and size over our health. Diet culture is supported by a multi-billion dollar industry that pushes weight loss through every medium possible.⁣ Diet culture tells men, women, and children that they are not small enough, strong enough, or lean enough. ⁣DIET CULTURE IS HARD TO IGNORE.⁣ Anti-diet culture is not the same thing as anti-dieting, and let’s talk about why.

You might be faced with some big life events throughout the year - the ones we don't anticipate and that aren't always celebrations. These are often complex, emotional, challenging, and demanding situations that can make our nutrition seem especially overwhelming. Looking at these significant life events, there are three key things I learned that I think would benefit your nutrition should you find yourself amid these big life events and life changes.