I talk about consistency a lot. I talk about staying focused, keeping your eye on the goal, learning to say no more than you say yes. But here’s the deal- without knowing WHY you are doing these things; I might as well tell you to go sailing in the desert- it won’t make any sense.Continue Reading Stop Running in Circles. Want Permanent Change? Find the REAL Reason You Want it.

It’s 7pm, you’re tired, on your way home from work, and you don’t feel like cooking. A quick stop at the grocery store brings you to the frozen food section, where you stare face to face with an overwhelming display of frozen food options. There’s literally any kind of food you want. Your stomach grumbles.Continue Reading Meeting Your Macros in the Frozen Food Section

Finding an effective strategy for weight loss and physique changes can be challenging. With the hundreds of diets available, tons of supplements that purport to aid fat loss, and thousands of people and companies touting the “fastest way to lose weight, guaranteed”, it can be hard to even know where to start. And we’ve allContinue Reading The Hand Method- an Alternative to Macro Tracking

Tracking your macros (carbohydrates, proteins, and fat) and your calories can be a remarkably effective way to make changes in your diet. These changes eventually lead you to your goals- be it gaining muscle, leaning out, increasing performance, etc. I often use macro tracking when I work with my clients- this can be one ofContinue Reading How to Track Your Macros (and input them correctly)

You think counting your macros and eating your veggies is hard? I’ve got something even harder for you- owning your mental game and valuing your body- where you are- RIGHT NOW. How many times a day do you say things to yourself that are negative? How many times do you squeeze your belly fat, pinchContinue Reading Want the body of your dreams? Stop hating the one you have right now.

Okay- you’ve finally decided. It’s time to commit to making changes in your diet and your life to lose some weight. Maybe you packed on some pounds after an injury at the gym. Maybe a new job changed your whole schedule around. But it’s all good- because today is the day it all changes. YouContinue Reading 3 Things to Avoid When Trying to Lose Weight

The Open for most Crossfitters is an opportunity to watch their progress and improvement over the years, as well as compete with other Crossfitters around the globe. It’s an exciting and competitive time for a lot of us. To make it through successfully, possibly hit some massive PR’s, and recover like a pro, follow theseContinue Reading Nutrition through the Crossfit Open

Congratulations! You made it to the end of your “cut” or diet. You’re now a lean, mean, fighting machine. You stuck to your guns and ate clean, minimized or abstained from alcohol, and the scale and your waistline are showing your hard work. Now what? Did you know that some statistics suggest that 97% ofContinue Reading When You’re Done Dieting. What’s Next?

Cold and flu season is upon us. Which means we might catch a bug. If we do catch something- what can we do while we’re sick and after to make sure we recover quickly and don’t miss too many days in the gym? This post stems from two places. Awhile back I got my assContinue Reading Your Nutrition When You’re Sick. What to do to manage symptoms and how to recover fast.

In each stage of life, we have different, and specific, nutritional needs. This applies for age as well as gender, and it’s especially true for the female masters athlete. Sadly, as we enter our late 30s our testosterone levels begin to decline, which affects everything from gaining muscle to recovery. These effects can be mitigatedContinue Reading Managing Body Composition and Performance as a Masters Female Athlete