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5 Tips To Flatten Your Tummy

nutrition Aug 15, 2018

I’ll admit it: my biggest struggle is losing my little belly pooch. It’s partly due to living that 80/20 lifestyle I love so much, but it also can be due to a variety of different factors, such as:

  • high cortisol levels (too stressed),
  • inflammation,
  • food intolerances,
  • getting enough sleep,
  • hydration or lack thereof,
  • and so much more.

So I went on a mission last week to try to create habits that will help DEBLOAT in an effort to lose the pooch.

Here are a few more tips that you can try out this week that may help eliminate bloat and detoxify your body:

  • Drink Water
  • Rule Out Wheat Allergies or Lactose Intolerance
  • Don't Eat Too Fast
  • Watch Out for Sugar-Free Foods
  • Don't Overdo Carbonated Drinks



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3 Biggest Tips On How To Lose Belly Fat

nutrition Mar 29, 2018

If you carry extra weight in your midsection, it might be because of this:


  • Simple fact of overeating: you’re consuming too many calories than you’re expending, so excess fat will carry in places like your belly, hips, and thighs
  • You’re eating too much processed food
  • You’re eating too much sugar (alternative sweeteners count too!)
  • You might be overstressed
  • You might not be sleeping enough
  • You might not be strength training enough


Let’s be real...there are really so many factors that can contribute to excess belly fat.

And because spring break is here, I want to give you some tips that might help flatten your belly so you can flaunt around in your spring dress or bikini!


First, let’s talk about the MYTHS of losing belly fat:

  • You cannot spot reduce: no amount of situps will get rid of that pooch. It can strengthen your muscles underneath the fat and increase your core strength, but it won’t make the fat disappear
  • No...
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5 Hidden Reasons You’re Gaining Weight

nutrition Mar 15, 2018

There are things that we have “normalized” in our lives that we don’t think affect our weight or our health, but the reality is, those very things might be deterring you from reaching the body and health you want!

Here are 5 “hidden” reasons you might be gaining weight.


Excess Snacking


The bite of a donut in the break room. The mini chocolate stashed in your desk. The handful of chips from the break room. The free appetizers at your work party.

They all add up.

You might THINK you’re being healthy because you’ve stayed on track with your pre-planned eating plan, but what about those extra treats that you came across throughout your entire day?

You could be eating anywhere between 100-1000 MORE calories than you intended just through excess snacking.

My advice? Be diligent about staying on track with your intended meal plan. Perhaps use a food tracker or food journal to keep track of everything you ate. If you know you have a...

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The REAL Formula To Lose 1-2 Every Week

nutrition Mar 07, 2018

Want to lose 1-2 pounds a week but don’t know how? In this blog post, I’m going to teach you an actual formula you can start using to lose about 1-2 pounds each week!

Let’s say you’re 150 pounds and want to lose 6 pounds in about 4 weeks for spring vacay!

Now that might sound like a lot of weight when you think of it as a big CHUNK.

But, let’s reverse engineer that goal and ask ourselves: how much weight do I need to lose per week in order to achieve that goal?

The answer: 2 pounds per week.

Now that sounds a lot more manageable and easier to think about it.

So, if you need to lose 2 pounds per week, what do you need to do?

Well, let’s consider mathematics.

One pound of body weight is equivalent to 3,500 calories. So, if you needed to lose two pounds of body weight per week, you need to have a deficit of 7,000 calories.

Now this deficit can come though:

  • A decrease in food intake
  • An increase in activity/workouts
  • A combination of both


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7 Meal Prep Tips For Beginners

nutrition Feb 28, 2018

Tip #1: Make A Plan

Make a list of your fave healthy foods. Choose simple recipes that can be made quickly or in bulk and decide what you’ll eat for every snack and meal.

Tip #2: Stick to your grocery list

Don’t let junk food sneak into your shopping cart. Not having it in the house means not having to use your willpower to avoid it. By sticking to your list and by minimizing the impulse buys, you’ll help yourself save money.

Tip 3: Keep Snacks Simple

When you’re cooking everything for the week at once, it’s important to keep things simple. Save time by choosing snacks that don’t require a lot of time to put together. Fresh fruit, hard-boiled eggs, and pre-cut veggies with prepared hummus are great choices.

Tip 4: Cook foods all at once

Roasting vegetables, sweet potatoes, and even chicken breasts all at once will save you time, and cut down on your utility bill. Imagine…all of your side dishes for the week…ready in about 30 minutes!...

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4 Ways To Stop Emotional Eating

nutrition Dec 06, 2017

Do you tend to gravitate towards food when you’re happy, sad, nervous, excited, depressed, or bored?

As a society, we have become more and more disconnected from our bodies and have made our social gatherings, meet-ups, and idle time an opportunity to chow down, even if we’re not hungry.

This obviously leads to an excess of calories and unwanted fat on our bodies. In addition, we start to look food not as nutritional nourishment, but rather, a way to feel comfort, celebrate, relieve stress, or pass the time.

I don’t blame you, though. When we eat, our endocrine system (in charge of our hormones), releases a hormone called serotonin, our pleasure hormone. It feels GOOD to eat! Our body relaxes, serotonin kicks in, and the food gives us energy to keep moving forward in our day.

But if you’re not careful, you might fall into the following scenarios of emotional eating:

  • You disconnect from eating due to distractions (eating with friends, watching TV, scrolling...
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How To Meal Plan For The Week (Step by step worksheet)

nutrition Oct 25, 2017

Meal planning is by far one of my best secret (not-so-secret-now) methods to staying on track with my health and fitness goals. I’ve taught many clients and challengers simple tips on how to meal prep, but for some reason, I continue to get asked over and over again how to do it.

As a self-proclaimed “meal prep queen,” I would continue to be surprised at how HARD it was for people to do. Yet for me, it was a no-brainer.

I kept scratching my head and kept thinking to myself, “how can I break this down in the simplest way that even a caveman could do it?”

Then finally, it hit me!

As I was writing down my meals for the coming week, I realized that not many people know how to:

  • Create balanced meals that contain the 3 essential macronutrients we need (carbohydrates, protein, and fat)
  • Portion out each food group accordingly to avoid consuming too many calories or any particular food group
  • Mix and match food together to create amazingly delicious combinations...
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How To Count Your Macros For Weight Loss

nutrition Oct 17, 2017

So you might’ve heard many fitness influencers on Instagram saying they’ve gotten incredible results by counting their macros, or following the IIFYM (if it fits your macros plan). Macro counting, versus calorie counting, is a much better approach as far as tracking because it takes into consideration the nutrient quality of the food you eat as opposed to a simple number attached to a food item.

It can take some getting used to if you’re not familiar with looking at the other numbers on ingredient labels besides the calorie number, but after reading this blog post, I hope it helps you become more aware of what’s actually in your food so that you can make healthier decisions throughout the day.

Now, before we get into counting macronutrients, let’s first define what they are.

Macronutrients are the building blocks of our food. Our food is composed of either of the three macronutrients, carbohydrates, protein, and fat.


These 3 macros have a...

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Find Out The EXACT Formula For Losing Weight (No More Guessing!) - Part 1

nutrition Oct 10, 2017

Just in case you’re not familiar with my background and you’re just coming across this blog post, I grew up my entire life trying to figure out how to lose weight.

From taking diet pills to eating frozen Lean Cuisines, going on a grapefruit diet or just not eating altogether, I’ve tried it all. Even in my most recent journey, I’ve experimented with going Paleo, vegetarian, vegan, following the IIFYM plan, me, I’ve tried it all in hopes that there was some magic solution that would erase my excess fat.

Now, before you start judging me that I might seemingly be in such good shape and am complaining about my excess fat, let me just say this…

I love my body. I love how strong, powerful, and fit I feel. 90% of the time, I am happy with what I see in the mirror. I’ve worked freaking hard and continue to work hard to maintain the physique and health I have today.

However, you can’t blame a girl who wants to look even better and...

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What A Trainer Recommends To Do To Lose Weight

nutrition Aug 05, 2017

If you were to ask a certified Personal Trainer, “What should I do to lose weight?”, you wouldn’t just get a one-word answer.

Weight loss, and being healthy in general, requires a combination of different things done consistently to get the body and health you want.

Lucky for you, I am a NASM Certified Personal Trainer and will answer that question for you for free!

In this blog post, I share with you what it REALLY takes to lose the weight and narrow it down to 5 major bullet points.

Tip #1: Eat REAL Food


There are millions of products out there in grocery aisles that claim to be “all natural,” “organic,” “non-GMO,” and “gluten free” that make you feel like you are doing a good job by buying it because it’s healthy for you.

But if you’re not careful, you can be getting fooled by strategic marketing and might actually be buying something that’s contributing to weight GAIN!

As a society, it can...

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