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Client Spotlight: Tara Transforms Her Body, Mind, AND Confidence blog fat loss keto for women lifestyle 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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Client Spotlight: Teryn Shows Us The Difference Between Weight Loss And Fat Loss blog fat loss keto for women lifestyle 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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…And Then I Ate My Feelings blog fat loss lifestyle tips Feb 13, 2020

Emotional Eating and How to Get Control of It.

We’ve all been there. A particularly stressful day, a bad break-up, a deadline looming, and you find yourself elbow deep in your comfort food of choice. For me, it used to be ice cream. No matter what I was dealing with, I always knew I had two...

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[FREE GUIDE] The Ultimate Hunger Hacks! blog fat loss keto basics lifestyle tips Feb 07, 2020

I'm SO excited to share this new resource with you!! 

One of the things I've personally struggled with over the years is having a severe night-time snacking habit. 

I've tried countless ways to get rid of the habit by focusing on something else like taking a bath, reading, or...

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What I Put In My Coffee +Why blog breakfast lifestyle tips Jan 28, 2020

Lately, I’ve been getting a lot of questions about what I put in my coffee in the morning (and why).

So, I figured I’d lay everything out for you in this post.

First, the actual coffee I drink... Purity

Purity Coffee is the highest quality coffee I’ve found on the market thus...

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8 Tips To Prevent Holiday Weight Gain blog fat loss lifestyle tips Nov 21, 2019

The holiday season is the hardest time of year to stay on track with our goals. Daily routines are put on hold, stress is usually a bit heightened, food temptations are everywhere, the list goes on...

What I’ve realized over the years is that if we try to be too restrictive during...

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There Is No 'One-Way' To Keto blog keto basics lifestyle Nov 07, 2019

Back in 2014 when I first started following a keto diet, I thought it was the BEST ‘diet hack’ in the world.

No more waking up ravenous every morning

No more afternoon energy crash and taking naps under my desk

No more late-night sugar binges

No more thinking about my next meal...

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This simple tweak to your day can make a HUGE difference! blog fat loss lifestyle tips Oct 03, 2019

Let’s talk about NEAT!

NEAT stands for Non-Exercise Activity Thermogenesis.

It sounds complicated but it’s really not.

Basically, NEAT refers to the calories burned during activities that are not considered formal exercise (i.e., cleaning the house, walking the dog, taking the stairs,...

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