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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...
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...
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...
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...
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...
In the previous posts in this series: Why All Calories Are NOT Equal, we discussed the Thermic Effect of Food (TEF) and the Satiety Index. If you haven't read those yet, you can check them out here:
The satiety index is a measure of the ability of food to reduce hunger, increase feelings of fullness, and reduce food intake at subsequent meals.
This is important, especially if you have a goal of losing body fat.
Controlling appetite and hunger is the #1 step in any successful weight loss...
