Why Calories Don’t Matter

Jul 14, 2021

 

It’s been a whirlwind of travel these last couple of weeks. I left Mexico three weeks ago, where I had been for the past 4 months, flew to Colorado, then to North Carolina, and then to Connecticut, and now I’m back in paradise - in Santa Teresa, Costa Rica - where I’ll be for at least the next month. I am so happy to be back on the beach for the most delicious fresh, local seafood, papayas, and coconut water! And, of course, for the most gorgeous sunsets!

 

 

I wanted to share a few of the books I’ve recently been reading, since it’s been a while! I try to post interesting tid-bits and screenshots from my reads on Instagram stories, and so many of you always want to know what I’m reading, so here you go!

 

My reads have recently been a mix of nutrition, fitness, finance, and business. I’ve also been adding in some fiction and “fun” books to read before bed to help turn my brain off. Feel free to send over...

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Are You Getting Enough Protein?

Jun 20, 2021

 

 

I remember when I first hired a coach to work on changing my body composition. He sent me my daily protein target and I audibly gasped.

 

“What?? No way. Can’t do it.”

 

It was at least 3x the amount of protein I was currently having.  This was a few years ago when I was on a mostly plant-based diet and my protein intake was extremely low. I remember feeling extremely triggered and resistant - there was no way I could get that much protein.

 

It took me a while to get there, but when I finally understood the importance of getting enough protein - not only for my body composition but for my health - everything changed.

 

My body actually started changing. Without drastically cutting my calories. I felt satisfied. I had energy. And I wasn’t bloated all the time anymore.

 

Protein consumption is a topic I discuss with many of my clients and it’s one of the most important ones, after a general nutrient-dense diet....

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How to Stay Fit While Eating Out or Traveling

May 27, 2021

 

One of the biggest questions that keeps coming up with my private clients right now is how to get back into the world while still maintaining their healthy habits. It's "easy" to control your eating and your workout routine while you have no social or travel plans, but what happens when your weeks start to fill up with dinners with friends, weekend barbeques, and summer vacations?

 

While there are definitely challenges that come along with these social events, it doesn't have to completely derail your health. Personally, I've been traveling for 7 months now, but I've actually gotten leaner during this time. I've lost 6 pounds and 3 inches around my waist. A lot for my petite 5'1" frame.

 

Here's how....

 
 

My Personal Hacks for Eating Out and Traveling

 

Stick to protein-forward meals.

If you've taken my Fat Loss 101 courseyou know my thoughts on the importance of protein. This is my number one tip for you, both when eating out and...

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How to Eat 4,000 Calories and Still Maintain Your Weight

Apr 29, 2021

 

I recently celebrated my 38th birthday! I know, I can't believe it, either. And being on the Oaxaca coast, I couldn't think of anything I would rather do on my birthday than go eat all the delicious food here.  I ate about 4,000 calories worth (this is not an exaggeration, I promise you. I tracked it.)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

But, wow, it was worth it - the food here on the Oaxaca coast is some of the best I've ever tasted. I mean, the tamales melt in your mouth, the mole is super flavorful (and free of peanuts, yay!), and the meat is tender and delicious without using a ton of oil, like most cuisines do.

 

Whenever I have a day of eating this much food, or whenever I post stories on Instagram eating ice cream multiple times a week, I inevitably get questions about how I maintain my body composition eating like this. 

 

And today I'm...

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The #1 Mistake People Make on Low-Carb Diets

Dec 03, 2020

 

Low-carbohydrate diets can be great for weight loss.  However, when not done properly, low-carb diets can have adverse effects, as you may have personally experienced.  Headaches, fatigue, muscle cramps.  Sound familiar?

 

The number one mistake people usually make on the low carb diet?

 

Not replenishing their sodium and minerals!

 

Proper hydration is absolutely critical for weight loss - and health in general! Not only this, but hydration doesn’t stop at just drinking enough water- adequate sodium and mineral content plays an equal role in staying hydrated and combating fatigue and muscle weakness.

 

Low-carbohydrate diets can sometimes cause people to experience the “keto flu”- these symptoms can include headaches, fatigue, muscle cramps, irritably and weakness. What people sometimes get wrong is that these symptoms can actually more often than not be caused by low sodium - not being on a low-carbohydrate diet....

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How to Achieve Sustainable Fat Loss

Sep 27, 2020

More often than not, fat loss looks like a bumpy rollercoaster. After dramatic and quick weight loss, the weight reappears as quickly as it disappeared. But, what if there was a way to effectively and sustainably lose fat? Imagine ditching the yo-yo diet and weight loss rollercoaster ride.

This is why I created the Fat Loss 101 Training. In the training, I teach the same simple strategies I use with my private coaching clients to get them results that last. My goal is to help you effortlessly lose fat by optimizing your health from a foundational level.

When trying to lose fat, most people will:

  • Cut down on portion sizes and leave every meal hungry for more
  • Hit the gym religiously and spend hours on the treadmill
  • Stop eating carbs, fat, and/or meat
  • Adopt a keto, carnivore, or vegan diet

I hate to say it, but these people have it all wrong. Please, don't kill the messenger!

 

The 4 Fat Loss Mistakes You're Probably Making

Eating healthy and doing all the...

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The #1 Fat Loss Mistake You’re Making

Sep 19, 2020

Losing excess fat in a healthy and sustainable way is easier said than done. It requires patience, consistency, and a little bit of science. However, there is one fat loss mistake that almost every weight-loss-hopeful makes during their weight loss journey and it might just catch you by surprise.

If you’ve ever tried to lose fat, your story might sound something like this:

You’ve decided to get healthy and drop the weight you’ve gained over the last couple of years.

To start, you eat “healthy” foods, cut down on portion sizes, and hit the gym almost every day.

After weeks of working so hard, you’re still not seeing results. Or, maybe you saw results almost immediately, but now… nothing! At this point, your progress has plateaued and you feel beyond frustrated. Eventually,  you just say “F*&$ IT!”

Now, your diet goes out the window and you opt for the couch over the gym.

If this sounds too familiar, know...

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4 Nutrition Books to Help You Live Healthier

Aug 31, 2020

Pursuing a healthy lifestyle can be confusing enough without all the conflicting information about fad diets and nutrition myths. To help clear any confusion and set you on a straight path to health, I’ve compiled and am sharing my favorite nutrition books. These books cover all bases, from what to eat, what not to eat, effective fat loss methods, and more.

 

“Food: What the Heck Should I Eat” by Mark Hyman

They typically say don’t judge a book by it’s cover, but “Food: What the Heck Should I Eat” is just what it seems. It takes the guesswork out of nutrition confusion by sharing exactly what to eat. Even if you aren’t keen on reading, this well-organized and easy-to-read nutrition book is for you.

“Food: What the Heck Should I Eat” provides a clear, yet extensive layout of each primary food group (protein, carbohydrates, fats, etc). Hyman covers which foods we should be eating more of and those we should ...

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