Some stress is considered vital for a happy and healthy life. Stress challenges us to adapt and overcome obstacles by learning new things, and stress motivates us to set and progress toward personal goals. On the other hand, too much stress that goes unrelieved can have negative consequences on our health and fitness goals, on top of negatively impacting our emotional health and well-being.

This easy veggie breakfast frittata has become a staple in our house because it’s easy to make ahead of time for simple weekly meal prep. You can make it once and eat it through the full week. It is easy to cook, macro-friendly, reheats well, and can also be a really yummy filling for a breakfast burrito.

If you’re new to tracking your macros, the idea of creating meals or planning a day that hits your macros can feel incredibly overwhelming. Many of our clients are parents, professionals and really busy individuals who don’t have a ton of time to spend on food but have health or weight loss goals and we believe that you can absolutely do both!

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.

Even if you have composition goals, your current body is fully deserving of your respect. Learning to respect your body even if you have composition goals is one of the first ways to start building that confidence.

I attempt to make as much as humanly possible with my air-fryer now, and what could be better than a combo of two favorite meals?! Please welcome: The Pizza Quesadilla. It’s easy to whip up in a flash and very easy to track, whether you use MyFitnessPal, Cronometer, or don’t track your macros at all.

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.

If you’re a perfectionist, chances are you’ve been told repeatedly that “perfect is the enemy of good”. The problem, though, is that the goal is still to be good. And if there’s anything I’ve learned from my perfectionist clients, it’s that good is never good enough.

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.

One of the most frustrating forms of sabotage is chasing an old version of ourselves. Even if we do instinctively know that it’s a fruitless task, it’s something we often do that leaves us spinning our wheels in frustration and overwhelm because we’re chasing a goal that is not physically possible.

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.

Whether you’re a plant-based eater or not, this tempeh, beet, and hummus buddha bowl is packed with tons of veggies, fiber, and important vitamins and minerals. It has a great mix of flavors (sweet, spicy and citrusy!) along with 25g of plant-based protein! It’s a great meal to make ahead of time and reheat throughout the week. We also share options for modifying macros depending on your needs!

Last week on the blog, we talked about the general idea of diversifying your conception of what “healthy” looks like. This is also a reminder to make sure that you’re getting your nutrition information from diverse sources. So this week, I’m here to provide some links to creators and resources to help you dig in further.

When you think of healthy food, what comes to mind? For most of us, it's usually something like egg whites and vegetables, or a big salad, or steamed broccoli and chicken and brown rice. But what about other food traditions and cultures? There are people all over the world who have lived healthy lives and probably never eaten what you just thought of as “healthy” foods.

I’ve been my dad’s nutrition coach for a little over two years now and while working with ALL of my clients is rewarding, working with my dad has been especially rewarding in its own way. And while you may think I’m here to boast about how I’ve helped my dad lose a bunch of weight and finally get back to his high school football weight and body composition, I’m actually here to tell you that he hasn’t changed much physically and hasn’t really lost any weight at all.