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...

In the last post, 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...

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...

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...

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...

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),...

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...

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...