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Client Spotlight: Candace Gets Photoshoot Ready! blog fat loss transformations Feb 12, 2021

I'm excited to share this transformation with you from a fellow nutrition and fitness coach, Candace!

As you'll read below, Candace came to me with an already impressive transformation that she had made on her own from adopting a low-carb lifestyle for the past 6 years.

She experienced tons...

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Client Spotlight: Karen Proves You Can ABSOLUTELY Build Muscle & Lose Fat At 55 Years Young! blog fat loss transformations Jan 31, 2021

If someone ever tells you that losing fat and building muscle is a lost cause once you hit a certain age...they clearly have NO FREAKIN CLUE what they're talking about.

Want proof?

Check out my badass client Karen!

In her initial intake form, Karen wrote:

"Wondering if...

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Client Spotlight: Tara Transforms Her Body, Mind, AND Confidence blog fat loss transformations Nov 13, 2020

Patience. Consistency. Trust. Commitment.

^These are the four key behaviors that I believe embody any successful transformation.

My client Tara is a perfect example of someone who committed to the long haul, trusted the process, and stayed extremely consistent and patient.

We began...

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Common Mistakes When Tracking Macros blog fat loss tips Sep 27, 2020

Last week we chatted all about tracking macros and why it can be beneficial in helping you reach your goals.

Quick recap on why tracking your food can be helpful:

  • Creates structure, direction, and ultimately more control
  • Makes you aware of your eating habits and how those habits affect your...
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Do I Need To Track Macros To Lose Weight? blog fat loss tips Sep 19, 2020

I get this question A LOT...

Do I need to track macros to lose weight?

First of all, what are macros?

Macros, short for macronutrients, are the carbs, fats, and protein that make up food and provide energy for our bodies.

Breakdown:

  • 1g Protein = 4 calories
  • 1g Carb = 4 calories
  • 1g Fat = 9...
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Client Spotlight: Teryn Shows Us The Difference Between Weight Loss And Fat Loss blog fat loss transformations Sep 11, 2020

I'm beyond excited to share this transformation and testimonial from my badass client, Teryn!!

I talk about this ALL THE TIME on my podcast MetFlex and Chill -- if you're only focusing on weight loss (the scale number) and not paying attention to how your body is actually...

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The Ultimate Protein Cheat Sheet blog cheat sheets fat loss lifestyle tips Aug 22, 2020

Last week, I shared with you my recommendations for calculating how much protein you need based on your specific goals, age, circumstances, etc.

If you missed it, check out this blog post.

Now that you know how much protein you should be consuming, let's chat about where...

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How Much Protein Should I Eat? blog fat loss lifestyle tips Aug 15, 2020

I get this question ALL the time:

How much protein should I be eating?

Well, the cool thing about protein is that no matter what 'type of diet' you are following (unless it's a low-protein diet which I personally wouldn't recommend to anyone unless there was a certain medical reason for it),...

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Basics For Building Muscle blog fat loss lifestyle tips Aug 06, 2020

What are the BASICS FOR BUILDING MUSCLE?  

To start, is it possible to build muscle and lose body fat at the same time (AKA body recomposition)? 

General Answer: yes... BUT, there are different factors and scenarios to consider when talking about body recomp so it does...

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Enjoying Vacation WITHOUT Feeling Guilty blog fat loss lifestyle tips Jul 23, 2020

I went on vacation in Miami the week before last and enjoyed lots of sunshine, Cuban coffee, and yummy food

One of the biggest takeaways from the trip was the ability to enjoy foods that I wouldn't normally eat and not feel guilty about it AT ALL  

This used to always be a...

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How I Transformed My Body And My Confidence blog fat loss keto for women Jul 17, 2020

I've been reflecting on some of the changes I've noticed in myself over the past few years and I wanted to share them with you.

Besides the physical change you see in the pictures above, the most significant change has actually been in my confidence. 

It's easy to say 'looks...

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Humans are NOT Machines: #4 Reason All Calories Are NOT Equal blog calories fat loss Mar 12, 2020

Contrary to popular belief, our bodies are not simple calorimeters.

As humans, we have hormones that influence all systems in the body and affect both how much food we eat and how much energy we burn on a daily basis. 

Additionally, the macronutrient composition of the foods we eat can...

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