If you have some goals you want to accomplish but haven’t been feeling particularly motivated lately, here are a few strategies that may help you create some motivation if it’s been lacking

When it comes to addressing challenges we may face with feeling in control of our nutrition - overcoming a cycle of restricting and binging, being able to enjoy foods we love without overdoing it, removing guilt and the idea of “good” and “bad” foods, etc. Developing intentional eating habits is about as close as we can get to a magic solution.

Most of the calories we burn in a given day aren’t during our workouts, and the majority of the differences in most people’s activity levels are unlikely to be just from that hour or so most of us are used to spending in the gym.

Maybe you’re used to eating meals out and have been figuring out how to cook more at home. Or maybe your routine meal prep menu has had to be adjusted based on what’s available at the grocery store. With stay-at-home mandates in effect, you may be frequenting the store less and trying to stock up on more shelf stable foods.

Preparing food for the week doesn’t have to be painful or take up your whole weekend in order to qualify as “meal prep”. Read on for some helpful tips for making the most of your time in the kitchen as a way to streamline your meal prep.

Overnight oats are one of our favorite breakfasts for busy mornings and can also be an easy afternoon snack when you’re on the go or even a yummy dessert at the end of the day. Check out these recipes (one for every day of the week!) and prep your breakfast (or snacks) for the whole week in about 15 minutes!

Most people have some time in their life when they think they performed or looked their absolute best, and then wonder why they weren’t able to hold onto that forever.  But, if you take a moment to reflect on all of the pieces of the puzzle that had to come together for that brief moment, it’s unlikely that everything can stay aligned that way for long.

We already know that a calorie deficit is the most important factor at play when it comes to pursuing fat loss goals. But, for most, staying in a consistent calorie deficit is a lot more challenging than “just eating less and moving more.”

If you’re looking to optimize performance and recovery, it is beneficial to plan your meals around your training sessions. Whether your preferred activity is weightlifting, running, or yoga, your body will perform better and recover faster if you fuel it properly.

If your goals are geared towards changing your body weight, body shape, or body composition, your focus should be on fat loss and eating in a calorie deficit.

If your focus begins on Monday and ends on Thursday, you’re really only working toward your goal 4 out of 7 days per week. Even if you only loosen up on Saturday and Sunday, you can still cause your progress to lag or even stall out, depending on what your weekend intake looks like.

The goal of a plant-based diet is to focus on filling your diet with whole plant-based foods: vegetables, fruits, whole grains, nuts, seeds, and legumes. Plant-based doesn’t necessarily mean vegan, as a plant-based diet may contain occasional meat or dairy.

Just as there is no one size fits all approach when it comes to nutrition, there’s also no one size fits all approach to meal prep.  Everyone has different macro targets and every individual can choose how much time is spent in the kitchen in order to hit these targets. However you choose to prep your food should suit your lifestyle and be sustainable for long-term success. 

To give you a bit more insight into what meal prep while tracking your macros can look like, we are showing you what a week of meal prep looks like for each of us. While we all follow the same concept of flexible nutrition, our approaches are very different and are dependent on our personal lifestyles.

Intermittent fasting can be used as another tool to help manage hunger and work towards fat loss goals. Curious about what intermittent fasting even is and if it may be a helpful strategy for you? Read on!

We talk about goals a lot with our clients, so we wanted to kick off the year sharing some of our big, broad goals for this coming year. Read more about what we’re working on this year to improve our fitness, nutrition, and mental health.

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.