What is BAD about CHANGE


We talked in the past about What is GOOD about NOT changing. It is possible that no one has ever asked you that question. It is also highly likely that that no one has ever asked you what is bad about making a change. We live in a world and culture that making a change to our life, lifestyle or hair is revered. The more changes you make the more you are killing it at life. The problem is that every year January 1st rolls around and people have committed to making a million wild changes to their life. They are going to eat better, drink less, sleep more and work out yet a large majority of the population fails before the month has ended. WHY is that?

People often rely on motivation, inspiration and a lot of hope to carry them through instead of biting off small bites and coming up with a long term plan. Whatever results you think are going to happen... cut that shit in half and then cut it in half again and you might be close to the kind of results that actually happen not the infomercial transformations that are promised in 90-days.

What people fail to realize when they make these lofty January 1 aspirations (p.s. I think you should dream big….we all should) is that it requires a great deal of sacrifice, grit and discipline. We think that all goals and change are good. We are getting healthy right….what could be bad about that but here is the deal. All CHANGE requires sacrifice. To get that workout in everyday you might have to skip happy hour or go to bed before your favorite show to get up earlier the next day. Meal planning and prep might cut into football watching on Sunday (if you are smart you will combine the two ;) or another weekly tradition. The point is that change is not without sacrifice and giving up something that you like or possibly love.  

I love Crossfit but it is a sacrifice to go. I have to give up 2 hours of my day to do this. 30 minutes there and 30 minutes back. I have given up playdates or get together with friends. I sometimes have the opportunity to have a couple minutes to myself but instead choose to use that time at the gym. This is a sacrifice. I think in the same breath you have to ask yourself what is GOOD about making a change. For me it helps me to feel strong, self-confident and challenges me mentally and physically. Plus Crossfit is an amazing community.

We all put change and accomplishment on a pedestal but without acknowledging and accepting/internalizing the sacrifice required to make these dreams a reality they will continue to be just that...a dream.  

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I remember when I graduated college and got my first job. I was proud of myself. I was hired right from my internship. I thought I was a big deal making big money. In reality I was barely making enough to cover my bills but those just seemed like details. I was independent and self supported! Woohoo. It was time to celebrate and what better way then buying a Laptop! A Dell fully customized laptop. That’s right! My current mom-self looks at my twenty something self going WTF. A laptop? How about a trip to Hawaii, a massage, a shopping spree…..come on! How lame can you be!

Anyways, for some reason buying a laptop seemed like the best way to celebrate my entrance into adulthood. With no credit and no savings I bought that shit anyway. I financed the crap out of it. I remember it was something ridiculous like 15% but no worries I was on a payment plan. I would get that thing paid off in no time.

True to form I diligently paid the monthly bill on-time and in full. After a couple of months I noticed that despite my payments I still owed basically what I paid for it. I was in shock. How could this be?? After closely reviewing the bill I realized that only $10 was going to the principal and the rest was going to interest.

I groaned inside. This is going to take me years to pay-off!!! Errr!! Knowing that I didn’t want to just throw money away to “interest” I quickly figured out how to pay more to the principal. I also learned a valuable lesson and that is how you spend your money matters.

This is where I learned about the POWER OF THE PAUSE. I realized once the money was spent there was no going back. I have champagne taste on a tap water budget and I realized that doesn’t work on so many levels. From that moment on every time I wanted shoes, vacation, etc. I would pause. I would take 30 seconds and ask myself. Do I really want this? Is this really going to make me happy? Is this the best use of my money? How will this affect my money in the future? Is this going to make me more stressed? - is it worth it? I would ask myself these series of questions and I would realize in the end most times that the item was a fleeting impulse and that it would cause more harm than good. When I did spend the money on an item, it quickly became my favorite thing that I owned.

And by now you are probably wondering why we are talking about shoes rather than food. So, here is my point. Using the power of the pause can be instrumental in your success. Too often we just stuff food into our mouths and make choices that we wish we didn’t make thirty-minutes after we have made them.

So I offer you the power of the pause. Before you eat take 5-10 seconds think about the following questions. (of course you can ask yourself whatever questions you want. These are the ones that help me the most)

  • Is this option in line with my goal? Will it bring me closer or farther from them?

  • Is this going to taste as good as I think it will?

  • Why am I making this choice? (this is where emotions come in - are you sad, mad, happy or glad? )

  • How will I feel about my choice after I eat this?

  • Physically how will I feel?

  • If I eat this now? What will I not eat later (#wecan’teatdessertalldayeveryday)

Does this take work and patience to try? Absolutely! Will it take you longer then 5-10 seconds at first to go through these questions? Totally. Is it worth it? Yes.

The more you stick with this the easier it will become to make the choices that you want to be making and here is the deal. The times that you answer these questions and then eat the dessert, fries, etc you will be happy with your choice and you will be able to truly enjoy it instead of feeling bad, guilty, etc. I also guarantee if you start using this technique when you do decide to treat yourself you will eat way less than you did before. You will find yourself less often at the bottom of an empty tub of ice cream or bag of potato chips.

What would your life feel like if at the end of the day you felt good about all of the choices that you made?

Would you like help learn how to harness “the power of the pause”. Contact me at

You are who you SAY you are


We have all heard the saying “you are what you eat.” Who knew that it would turn out to be true. If you eat crap all the time you will probably look and feel like crap. If you fill yourself with whole foods 80% of the time, you will look and feel delicious and nutritious.

What people are probably less aware of is that “you are who you say you are.” These are the things you say aloud and the things that you say to yourself as well. Your thoughts impact what you notice and what you notice impacts what you believe. What the hell does that mean?

First let me start with an example. I am the oldest of five. My youngest brother is headed for the law school route but my sister Liz is a stand-up comedian, my sister Emily is a jazz vocal singer, my brother Sam is a creative genius who can basically create anything. In this picture I have always identified myself as the sciency one. I loved Science growing up and eventually became a nurse. I never saw myself as a creative person. In fact I would regularly say it out loud. That just wasn't for me. That was for Emily, Sam and Liz. Here is the deal though - it  isn’t true. I love taking pictures especially those that are black and white. I love the idea of turning old things into new things, I love flowers and the perfect bouquet and it turns out that I love to write which surprises me the most of all. Every time I would say I am not the creative one or Liz is the writer it would pull me further and further from giving it a try. Starting this business I knew a blog would be part of it. It would be part of expressing my ideas and hopefully getting people to challenge their own status quo. In this journey I have discovered in me that I love to create. Once I dropped the inner dialogue of “I am not creative” it gave me the freedom to create.

Have you ever noticed once you start looking to buy a certain item say a red car in this instance that you suddenly notice that item everywhere? Did the world suddenly decided to snap up all of the red cars and start driving them on the road? No, they have always been there, you just started noticing. As you decide whether this red car will be a good purchase your, subconscious looks for all of the ways to prove that this red car would be a good purchase hence you start noticing them more frequently.

That’s awesome but how does this apply to my life? When you make statements to yourself like “I am just a fat kid at heart” or “I am not an athlete” or “I never make the healthy choice” your brain goes on a mission to try and prove you right. As you try and make new habits and changes to your life, you are holding yourself back by using these statements. You are basically trying to run with a sled on your back. You are trying to make a change, try a sport, workout, or make healthy choices and your brain is like um….that is not who we are... why are you doing this? No wonder you keep finding yourself face first in cake, skipping out on your workouts.

These statements that you make are who you “were” and are not where you are going. You must let them go in order to move forward.  Like anything that has become a part of your identity it is hard to break free but not impossible. As always the first step to change is awareness.

First become aware when you say or think these statements. As that become a regular part of your routine when they come up, just shout “STOP” (probably best to do this in your head). This is step one and two. The next step is filling your brain with a statement that represents the identity that you want or are working towards. I like to use affirmations but you can do it anyway you like. I like to say the same thing over and over to myself until I believe it. I for one like to tell myself that I am creative and that creativity flows through me. Did I believe this at first? Nope….I have thirty-some odd years of believing that science was my only game. Saying a couple of words a couple of times won’t brainwash you….at least not right away. The thing is to start interrupting the party of doubt and giving your brain something new to focus on. Everytime I say that I am creative, my brain will be on the lookout and search for ways to prove it which will give me more confidence when I repeat the above affirmation.

Overtime this will become my new identity. Would it be easier to continue to walk, eat healthy, workout, think positive if you just internalized that is who you are? Wouldn't that be an endeavour worth trying?

I think so. Need Help or Want Help reach me at

What is GOOD about NOT Changing?


What is GOOD about NOT changing? It probably seems weird to ask yourself that question. We immediately want to yell out: NOTHING. There is nothing good about staying the same, why do you think I am here. I want to show you why this might be the most important question you ask yourself on the journey to creating lasting change.

How many times have you researched a new “healthy” plan. You have cleared the cupboards, bought a new gym membership, stated your goals out loud and then you falter after a week or two. You not only falter but you crash and burn. You start beating yourself up because you were not motivated or disciplined enough to follow through. Basically, you think you suck.

The reason you fail is because you have not paid homage to why you have the habits that you have. Why is it after dinner do you always reach for the chocolate? Or what is it about the nightcap that you just can not say no to? People often think that it is just a lack of self-discipline and motivation. Spoiler alert: There is a degree of the motivation and discipline needed to reach your goals, it just isn’t the whole story.  It is difficult to say no to the cake the first night and the second but in two weeks it might not seem as hard. The point that people often overlook is WHY do you eat the cake or drink a glass of wine every night?

I will use myself as an example. I drink a lot of coffee and I also have trouble sleeping. I know that I should not have coffee after 11am if I want to sleep well but even as I type this at 1pm I am sipping on a cup despite knowing that it will have a detrimental effect this evening but for right now I can not stop myself. Why is that? When I drink coffee I feel that it helps me to focus, it helps me bring awareness to what I am doing and allows me to breath and relax. Is coffee all powerful or magical? NO...not at all. I have just built a habit around working, relaxing and coffee.

To take my coffee away cold turkey would be difficult for me if I didn’t explore what is good about NOT changing. This allows you to see how the habit you currently have and how it is serving you on both a deeper and emotional level. Knowing that I see coffee as a way to relax, be productive and relieve anxiety, I know that the habit I put in its place must serve those functions.  I also know those days when I am reaching for that coffee mid-day to ask myself, am I reaching for the coffee because I crave the taste or am I feeling anxiety? If I stumble and drink the coffee like I am today, it gives me an opportunity to reflect and ask myself why?

In the same token when you ask yourself what is good about NOT changing one should ask themselves what is GOOD about changing. For me, giving up coffee after 11am will allow me to sleep better, feel more rested and aid me in being productive without feeling the pull of tiredness. Better sleep will allow for better mood and therefore better outlook, relationships and LESS coffee. It will offer me an opportunity for me to create new habits such as meditation and journaling to quench my anxiety which hopefully moves me in a positive directions.

So on your quest towards creating a better you. I ask you what is good about making a change but in the same breath I ask you to look at what is good about NOT changing. These answers here are your key to success.


Simple tips to "healthify" your favorite meals


Consistency is the key to success and preparation is the key to consistency. How does one succeed at preparation when life is pulling you in so many directions. Work alone eats up many hours of the day. This doesn’t even include getting ready for work, getting kids ready, so on and so forth. Many of my clients start their days at 5am and end them after 6pm. Where oh where is the time for cooking, meal prep and packing food.

This article is not about changing your life but making little tweaks. We all have those meals that are fan favorites. The meals that everyone loves and you can cook in your sleep. This article is about those meals.

If at this point you are saying to yourself… what meals, then I encourage you to check out my website. I am building a resource of easy healthy recipes that take minimal time to prepare. These are meals that are easy, tasty and you can feel good about eating and serving to your family. I am far from comfortable in the kitchen. It is only in the last couple of years that I have even attempted cooking. I often cook with toddlers vying to help or begging me to stop so if I can make these so can you.

If you do have favorite meals that are easy but are a far cry from healthy this article is for you. .

  • Always double or triple the recipe: As unhealthy, ooeey or gooey your recipe is I guarantee it is better than buying to-go, fast food or pizza for lunch. When you double and triple recipes you are guaranteeing that there is enough for at least lunch the next day.

  • Pack it up: When you clean dinner distribute what is left into glassware/tupperware for the next day’s dinner and lunch. Packing for lunch is easier the next day if the meal is already portioned out so all you have to do is grab and go. Bonus points if you pack the rest of your lunch while cleaning up dinner.

  • Add More Protein: If the recipe calls for a pound of chicken add a little more. Why would you want more protein?


        • Keeps you feeling full

        • Helps build and keep the muscle you already have  (more muscle = more calories burned on the daily)

        • Helps boost your metabolism (your body burns 20 - 30 calories for every 100 calories of protein you eat)

        • You would be hard pressed to find protein stored as fat

  • Add in Veggies: Does that recipe call for one bell pepper well add in two! No veggies in the recipe, well add your favorite in. I love adding in sweet peas. This is a great way to get in your veggies especially if you could care less for them. Veggies added into pasta sauce, taco meat, etc rarely change the taste of your dish. You get all the added benefit of veggies without the feeling of having to choke them down.

        • Veggies add nutrients to your dish.

        • They add bulk to your meal. They are nutrient dense meaning that you get to eat more and feel more content at the end of meals.

  • Sneak it in: Folks get so attached to their 80/20 ground beef that they think that anything less would never taste good. Start by using 80/20 for 75% of the recipe and mix in leaner meats such at 90/10 ground beef or even ground turkey for the other 25%. I bet you do not even notice a difference in taste. My favorite meatballs these days are those that are 2/3rds ground turkey and 1/3rd ground sausage!

  • Cut the fat: I am a big fan of fat. I think that fat keeps you full, happy and prevents you from constantly reaching for food. Fat makes food tasty.  Fat is integral to happy hormones that support your thyroid, fertility and many more life essential functions. I am the first one to say that I rather have you eat real butter and throw out the fat free yogurt and ice cream. The thing is fat can be sneaky. It is easy to go over-board especially in meals. You can often pare back the cheese, oils, mayo, butter in meals without changing the taste at all.  Give it a try. If a meal calls for half a cup of cheese only add 1/4ths of a cup. I bet no one is any of the wiser.

  • Add a starch. People are terrified of carbs. They have been told that the evil carb is holding them back from success. NOT TRUE. What holds you back is the type of carbs you choose such as a  bag of potato chips which are engineered to be hyperpalatable and keep you reaching for more. Yes - this will hold you back. A fist full of rice or half a baked potato for dinner? This will keep you full, add bulk and fiber to your meal. This is also an easy side. You can throw rice on the stove top or potatoes in the oven as you prepare the rest of the meal. Cut down on meal prep by making sides that will last multiple nights.

  • Add a fruit: Whole foods = Good Foods. Who doesn’t love a side of grapes, some sliced apples or a clementine. These items take next to no time to prepare, are full of fiber, minerals and vitamins. They also make a pretty and appetizing plate.

Want more tips? Need extra help. Contact me at

What's for dinner? How to transition from the drive through to home cooked meals


How many times do you utter on the daily, what is for dinner? I used to find myself speaking these words nightly even after having my son Cooper. By the time dinner rolled around I was either too tired to cook or none of the options seemed appealing. Hence started the bad habit of grabbing something to eat or going out to eat on the daily.

This led to the second dreaded question of the day…..what’s for lunch? Often in a rush to get out the door in the morning, my lunch consisted of a mish mash of snacks or a frozen meal that I didn’t want. Both of which lead to “picking up something better” at work. I would be dead set on eating my lunch but at the moment of being offered something else I would bail. Does this story sound familiar?

With a lighter wallet, tighter pants and being tired of the daily stress of figuring out what to eat at the end of the day I resolved to do better.

Everyone will agree that weekly food preparation leads to better choices, more meals at home and greater disposable income to spend elsewhere. The problem is that people either equate weekly food prep with chicken, broccoli and rice or complicated daily cooking. I used to read cooking light religiously….and then go out to eat because the recipe list was a mile long with eighteen different steps.   

How do you go from having a drawer full of take-out menus to having a fridge full of prepared meals? The first step is to create an awareness of what you are doing. In this case start to track how many times you are eating out in a week.  Start paying attention to how you feel each time after you eat out. Tracking is simpler than you think.

On a calendar of your choice make a note each time you eat out. Be sure you are including things like coffee (unless it is black), snacks, etc. At the end of the week pull out your visual calendar of how many meals and snacks you are eating out. This weekly visual is an eye opening endeavour. Our lives our so hurried and busy that we often forget what we have done from one day to the next.

For most to-go style restaurants their goal is profits, not health. Say what you want  but in the end there are a lot shortcuts being taken to make food tastier, while adding to the bottom line. This is a recipe for less than stellar ingredients.

After you build awareness and you see a need to change you can work on a plan. I think the most integral step of the plan is making food prep fun. You may not think these two go hand in hand but they can.

The way that you make food prep fun is that you find things that you enjoy the most and make them a part of a habit that you are trying to cement. For instance do you love a good latte, obsessed with “Game of Thrones”, love pinterest or talking with friends. Make this a time where you integrate the two. For me, I love a good latte. So I make it a point to get my favorite latte when I am meal planning for the week, grocery shopping or food prepping. It gives me something to look forward to while I do something that I otherwise might not enjoy.

Seem too simple? Well maybe, but the simpler we make things in an overly complicated world the more likely you will stick with the program.  

Success is not found by making a change once in a while but by making a change and sticking with it day-after-day, week-after-week and month-after-month

Want to go from to-go menu to a full fridge.

Step 1: Start with awareness - how many times you are actually eating out and how it makes you feel.   

  • Building awareness

    • How many times do you eat out weekly?

    • How do you feel physically after eating out?

    • How does eating out make you feel mentally? Think about the stress of figuring out meals on the fly, adding one more thing to think about on the daily.

Step 2: Figure out how to make a task you might not enjoy more enjoyable so that you will want to do it.

  • What things do you like to do that could make all parts of food prep fun.  

    • Use this as a time to incorporate a treat for yourself that you otherwise wouldn't. You won't do things if they are not enjoyable so you must figure out how to merge the two.  

      • Listening to a favorite podcast

      • Watching a favorite TV show.

      • Treat yourself to your favorite coffee

      • Use it as a time to catch up with friend

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Flat tire.....Get Rid of the Car

flat tire.jpg

Flat Tire…..might as well get rid of the car. Would anyone ever utter this statement? Probably not. Yet any time someone hits a plateau or sticking point in their “diet” or current “plan” they want to give in, give up and throw in the towel.


This kind of mindset sabotages our opportunity for lasting success . For one, true weight loss is not linear. Being spammed on the daily with 12 week transformations has made us think that if your weight loss is not an instant and epic success then you are on the wrong road.


Ever google the former contestants that were on the Biggest Loser? More often than not they have all gained their weight back plus more. Epic and instant success often results in a bigger flounder down the road.


The second issue is that people often expect maximum results for minimal commitment. You have to ask yourself are you really following the plan set before you? Sometimes the answer is yes, meaning you might need to tweak the plan. But other times if you are really being honest with yourself you will realize you are only half heartedly following the plan. You can not expect spectacular results without consistency. Consistency does not count as one out of seven days but rather six out of seven days. This is why I preach slow and steady change. It is often difficulty for people to remain committed and consistent when they change everything at once.

Real weight loss often looks like the Rocky mountains filled with peaks and valleys. It is only over time that the general trend (aka weight) should be sloping down like a bunny hill that kids sled down.  


How do you even know if you have hit a plateau? Weights fluctuate on the daily. This can be due to the time of day you ate, inflammation from working out, drinking alcohol, increased salt intake, hydration status,  monthly cycle for women. I could go on and on as to why your daily weight has changed


You should never take your daily weight at face value. You should be tracking your weekly average. If your weekly average is trending down you are making progress. Keep on the path.


What if you do this and your weekly average is the same?  are you stuck? Should you give in and quit? If the scale is your only marker of success you may be tempted to throw in the towel or do something drastic at this point.


Here is the thing. The scale only tells a small part of the story. How does your clothes fit? Are they getting looser? I have a client whose weight has barely changed but she has had to get new clothes and her bra size changed by 4 sizes. Should she give up the path that she is on? Hells to the No. She is making progress.


Fat weighs less than muscle but muscle takes up less space. This is why when my clients come in despair about the scale that I often send them packing to try on a item of their choice that has been tight in the past.


Measurements and pictures are also another way to track progress and success.


How is your fitness? Can you run more than you could a month ago? Lift more? This is progress too!


Then there are the intangibles. These are the things that make your life better on the daily. In the end we all want to look a certain way in order to live our best lives. These intangibles are the tools to do that.


They include things such as mood, energy, restful sleep and motivation. Basically, how much do you love yourself and your life. These are the major benefits of changing habits. They are rarely thought of as progress but they are the crux to being  to do more and live more.


So after taking this all into account, if you really feel that you are at a sticking point then what should you do next?  Should you make major moves to get yourself “unstuck”. First off, I do not consider it’s a plateau unless you have been “stuck” for over two weeks.


And then and only then can we look at making changes. When you do this, do not revamp the whole program. What if you only need to make a small change to get the ball rolling again. Maybe you need to work on your stress, increase some water, or sleep a little longer.


Most people take this opportunity of being “stuck” to take an epic slash to their calories. This will not only make you miserable, it will tempt your consistency and may not even be necessary.


When I work with clients I look at the whole picture (sleep, stress, activity, etc)  and try everything else before we change calories.


I am all about making the smallest change to see results because plateaus are inevitable and will happen more than once. If you use all of your tools on the first plateau you will be stuck for good later on.


Instead make a the smallest change needed to keep the ball rolling. This can be hard to do on your own. It is hard to see the forest through the trees. This is why I advocate for hiring a coach. They remind us to be patient, to be consistent and to show us that we are actually making the progress we desire.


If you are looking for someone to hold you accountable and make the small consistent changes for lasting success contact me at at


Water, Water, Water: Why Bother?


Some people are born loving water and some people are not. I grew up in a house where caffeine was revered from diet soda to coffee to tea. If it had caffeine in it then it was in our house. I never felt the need to drink water. Sometimes in the summer as kid at gymnastics practice I would workout five to six hours in an un-airconditioned building in the heat of the afternoon and I would barely sip on my water. Each day I would diligently fill my half gallon water bottle with ice and water. Everyday I would return home with the water untouched. I never saw the importance of water and never felt the ill effects of not drinking it so I never felt the need.


I still struggle like most people to get my water in. So why bother when coffee and tea are so much tastier?


Do you have goals of running faster, lifting more or over-all just performing better in the gym? Well, you can have a decrease in performance by as much as 10%, just by being dehydrated as little as 1-2%. EEEEkkk…..Not drinking water isn’t going to take you from a 6 hour marathon to a sub four hour marathon (I wish) but it can help you get that PR you have been striving for.


Looking to drop some lbs on the scale? Your hydration status is a powerful contributor to your fat burning powers. Your liver is a fat burning power house but it can’t focus on its job of burning fat if your lacking in the water department. When you are dehydrated it has to lend its fat burning powers to helping the kidneys filter your blood.


Moody? Tired? Trouble Concentrating? When is the last time you had a swig of water? Just a 2% decrease in hydration can contribute up to 30% change in cognitive function.  When do you reach for that snickers, cake or candy…..probably when you are pissy or trying to stay awake.


I could go on and on about the powers of water but I will summarize at this. By not drinking this stuff you are sabotaging yourself. If you are working hard to improve performance, habits or weight then setting goals for how much water drink daily should be top of the list. It is a simple but not always easy habit to incorporate.


I am often asked how much water should I be drinking? I recommend drinking half your body weight in oz plus 15 - 25 oz per workout. If you are a sweaty betty or you live in a hot and humid climate you should err on drinking closer to 25 oz per sweat session.


If you are a 100lbs and you worked out once a day at noon in miami, FL you would drink 75 oz a day.


If you are barely clearing 8oz of water a day this may seem impossible. Like everything else I preach just aim to be better than yesterday. So how do you set yourself up to drink more fluids a day?


  • Track it: Nothing motivates people like tracking results. Set a goal.  Every time you drink 8oz of water track it. The closer you get to your daily goal the more motivated you will be to keep it going.


  • Water before your first coffee: Rolling out of bed searching for that burst of caffeine don’t deny yourself but challenge yourself to drink a glass of water first.


  • Drink a glass of water with or around each meal: Some folks do not do well when they drink water when they eat. It affects their digestion. If that is you aim to drink a glass of water 30 minutes after each meal.


  • Set a daily midday goal. I like to set a mid-morning goal. I aim to drink half of my water by lunch. It gives me something to shoot for. I check-in mid-day to see where I am so I can adjust my intake to reach my goals by the end of the day


  • Pair drinking water with another habit you already do frequently: Check you email drink a sip of water. Check Instagram Drink a glass of water.


  • Where is the water? Keep the water close. If you have to go searching for water and it is already a habit you do not care to complete then you are not doing yourself any favors. Preparation is key. Make it easy.


  • Know what works for you: I hate cold water and drinking water out of a glass. In order to come close to hitting my goals I drink room temperature water out of a glass bottle. Will that be your jam…. probably not, but experiment and find out what leads you to drink more throughout the day


  • Find someone or something to hold you accountable: Ever say you are going to go running at 5 am and then it rolls around and you just hit the snooze button? What if you had to meet a friend there? You would want to hit that snooze button but then you would think of your friend waiting for you and you would roll your tired butt out of bed. Now a days there is an app. For everything. The one I am currently using is Plant Nanny!


  • Make an X : Set small goals and everytime you hit that goal make an X on your calendar. Once you have acquired a couple of X’s you won’t want to break that habit.


  • How do you feel: Experiment. Nothing motivates folks to keep a habit going like seeing changes in how they look and feel. Notice the changes in mood, energy, food choices, performance on the days that you drink water versus the days that you don’t.


  • Success Breeds Success : Set small goals that you know you will easily hit. Nothing breeds success like success. Start small and then add more every other week. In a month you will be blown away with how far you have come.


Looking for help setting and meeting your goals. Reach out.


Break Free of Yo-Yo Dieting. Set yourself up for a lifetime of Success


   Arby’s. Burger King. Jerry Subs. Chili’s. Boston Market. Five Guys. This is not a list of places that you should never go but a list of places that my now husband and I ate on the regular when we first started dating.


    The progression of our relationship almost mirrors that of our food choices. People often think that they can go from zero to hero in a week. We often overestimate what we can do in a month but underestimate what we can do in a year.


    If your weekly food prep is finding the latest and greatest “to-go” food menus then do not expect to successfully eat grilled chicken and broccoli for the next month. Can you do it? For sure but for most people this will last a week before they say f*ck it and double down on the to-go meals. (p.s. I am not advocating to just eat broccoli and chicken - that sound insanely boring) 


    Currently we cook 90% of our meals at home with a heavy emphasis on lean proteins, healthy fats (avocado, olive oil, butter, eggs, dairy), and veggies and fruit. What you do not know is that this was a progression over the last fifteen years with the addition of the veggies coming in just this last year.


    After we finally decided that eating out everyday was not conducive to our wallets, waistline and health, we traded in our drive through windows for frozen meals. We were the hot pocket and frozen pizza kings. There was not a time where we didnt have a 2L bottle of diet soda by our sides or a bag of chips. Fruit? You mean fruit snacks?


    As we progressed through the continuum we started cooking and by we I mean my husband.. We were Mexican food connoisseurs making tacos, fajitas, nachos and quesadillas every week. Why Mexican food?? Well, that’s my husbands favorite. He is a creature of habit and he never EVER tires of eating the same thing day after day. To this day he could still eat mexican food every day of the week. This is his SUPERPOWER.


    I love a good Mexican dish but the reason I actually started cooking was after a year  of Mexican night every night, I was itching for a little variety . My spur for healthy living came after I found CrossFit. I swore when I started CrossFit that I would not do that “Paleo-thing”. Of course six months in I was knee deep in paleo food websites, the whole-thirty and anything that was not Mexican food.  


   It was here that I found the benefits of real whole foods. I would love to say that I ate a ton of veggies here but that would be lying. I certainly ate more “green” stuff than I did when I was a  professional taste tester at Arby’s. It wasn't until I hired a nutrition coach that I really learned that food is fuel for your body and not something that was created to work against you. I never would have gotten to this point if I forced myself to go from Arby’s to lean meats and veggies everyday of the week.


So here is my point put a different way. If you've never run a day in your life, would you sign up for a marathon tomorrow? Can you do it, yes! Likelihood of finishing, it being a success, you building an everlasting love for running? Very slim.


    Where you are and where you want to go is a process that builds upon itself overtime. Start slow. Maybe this means one veggie a week or one walk a week as you build to the next level. If you added a new habit every other week that you were able to sustain that would be 25 new habits by the end of the year. What would your life look like with 25 new habits that you were able to continue over a lifetime?


Want to make a change? Don’t know where to start? Contact me at




Living and Loving this moment. A tale of two toddlers.



    My day usually starts in the middle of the night. I often hear the cries of mommy multiple times after midnight. I am called in to help with monsters, bloody noses or simply to be tucked back into bed. I can not remember the last time I have slept through the night uninterrupted. Oh but I can. It was about five years ago before I undertook the the journey of making little minions.

    Night time wakings often give way to the morning alarm of my son yelling at me to “wake-up” before the sun has dusted off the nightly cobwebs. Somehow he is unscathed and well rested despite himself waking up multiple times in the night.  

    Midnight drama often gives way to morning tantrums. My current unfulfilled life goal is to have thirty minutes of morning silence with a strong cup of coffee while it is still hot. I often start my mornings as a waitress and end them as a referee.

    The day is filled will errands that include grocery shopping, cleaning, parks and what not. If you have young children, you know that each outing comes with a time limit. If you go over this imaginary time limit, you turn into a pumpkin.

    Don’t have kids? Let me give you a little scenario to put the task into perspective. Imagine that you are tasked with going to the grocery store only you must do this task carrying a timer. If you do not complete this task before the timer goes off your groceries explode. The catch: You don't know when the timer is gonna go off but you know from experience it’s ALWAYS BEFORE  the errand is complete. .

    The drama always begins when I approach the line to pay for my items. My daughter has some how contorted herself to be upside down or standing in the seat of the grocery cart. This is also the time where my son starts his persistent and panicked effort of taking home a “special snack.” These efforts more often than not turn into a tantrum complete with tears and an army carry of one or two children out of the store.

    It is at this time right before the drama ensues, when I am praying the person in front of me finishes up quickly before my “timer” of well-behaved or I should say less obnoxiously behaved children runs out that a gentle and well meaning person starts to talk to me.

    With their loving and well rested eyes they say “I miss this age. This age is the best age. I wish that I could go back”. With my unkempt hair, dirty clothes and questionably brushed teeth I give them the look of “are you kidding me?”. (FACT:  These people are never to be found when my children are screaming bloody murder from the time I enter the store until the time that I leave it)

    I can not remember the last moment I have had to myself including showering or going to the bathroom. The last thing on my mind is soaking up my kids in their current state. I am hoping they move along and grow up on the car ride home.

   It is often as I drive back to my house that the song the Good Ole Days by Macklemore feat. Kesha pops on the radio.



I wish somebody would have told me babe

Someday, these will be the good old days

All the love you won't forget

And all these reckless nights you won't regret

Someday soon, your whole life's gonna change

You'll miss the magic of these good old days


Favorite Line

Never thought we'd get old, maybe we're still young

Maybe we always look back and think it was better than it was

Maybe these are the moments

Maybe I've been missing what it's about

Been scared of the future, thinking about the past

While missing out on now


    This song stops me in my tracks every time. It sends shivers down my spine. There are more times than I would like to admit that most of my day is filled with thoughts about what I wish was different in my life and plans that I have for when the kids are older. I could make the excuses that “toddlerdum” is hard (which f*ck, yes it is!) but from what I am told every stage of parenting and life is.

    If you focus on the negative, you will find the negative. Focus on the positive and you will find the positive. The picture I painted above doesn’t show that  my little man often climbs into my lap randomly just to give me snuggles. That the day often starts and ends with I love you mommy plus plenty of giggles in between. It doesn’t show that I am so eternally grateful to be in a position to spend so much time with my little ones. It doesn’t reflect the silliness of my little girl. It reminds me that I don’t want to miss out on the now.

    This song is a reminder to enjoy the here and now so that one day when you are in line you are not telling some frazzled unkempt young mom that you miss this age. Why? Because you enjoyed and were present for every moment of the messiness of your life at that time.

    What does this have to do with nutrition? Well, nothing and everything. How much have you focused on what you will do, who you will be or how life will be when you lose the weight?

    What if you got lost and found enjoyment in the process instead of the outcome. Would that change the quality of your life?

Want to learn how to enjoy the process and your life. Email me at













This alone will dictate your success or failure.............


      Do you know why you have the goal that you do?? The reason for this goal is either contributing to your success or the reason for your complete utter failure. Let me use myself as an example.


    After having my daughter I was at the heaviest that I have ever been in my whole life. I knew from my first pregnancy that I was not one of those people that lost weight with breastfeeding. I was shocked and disappointed the first time around when I held on to extra weight until I finally stopped breastfeeding. I felt lied to…. Every website and person around me told me that breastfeeding was the secret to postpartum weight loss. I felt like an outlier and failure because it didn't work that way for me. What I didn't expect was to gain weight after having my daughter. About a month in I was inching closer and closer to my full-term pregnancy weight. I was panicked, frustrated and scared all at the same time.


    I wasn't going for supermodel postpartum standards I was just hoping that over time that I would trend back towards my previous set point.


    Why was this important to me? Trending back to my normal set point had as much to do with not having to buy new clothes as it did my self-esteem and therefore my self-confidence. Living at my normal set point allowed me to feel like myself in a world that suddenly changed. I went from one to two kids, a big move and a change in lifestyle. I went from a full-time nurse to a once in a while nurse.


    I knew that feeling like myself would give me the new confidence to tackle my new role and juggle two small children. I craved this feeling like the desert craves the rain ;). I desperately struggled to make progress on my own so I hired a coach to help. Best decision I could have made. I have learned so much and found a new passion in nutrition. I digress yet again. I blame the Jersey Italian in me.


    Hiring a coach helped me to lose weight that I previously was unable to lose by myself. I learned that the plan that I was trying to use to lose weight was actually sabotaging my progress. Regardless, the best laid plan and coaching mean nothing if you can’t consistently stick with the plan. All plans require changes and all changes require sacrifice. It is your “why” that determines if the sacrifice is worthwhile or not. For me this yearn to feel like myself was unwavering and all the motivation I needed to stick with any plan laid before me. I hardly ever deviated from the plan. What I got was the results I wanted and feeling like myself in my skin. In fact, I did myself one better and ended up with a new found self-confidence that I had never previously experienced.


    Fast forward to about three months ago. I decided to pursue an endeavor of aesthetics aka….looking better in my bikini. Here is the thing, it was a wishy washy goal at best. I am happy with how I look right now. I have been vocal about the fact that it is not my current goal to achieve a six-pack. It still isn't my current goal. Yes, it would be nice if it magically happened but I didn't care to really work for it. I chose the goal because that is what I thought I should be working on to impress someone else. Guess what…...I stuck to the plan sort of. I stayed within the numbers but my food quality dropped. I think this was a subconscious way for me to rebel. I wasn't living my true values or priorities. Prior to this endeavor my plate was filled with whole foods and veggies. The day that I changed the plan I started feeling restricted and craving foods that I had not desired in months. Do you know what kind of results I got? Minimal at best.


    In truth my current goals do not reside in aesthetics. After losing the weight I gained with my pregnancy and fitting into my clothes, I feel content. . I am happy with how I look. My goals reside in performance. I dream of a 200 lb clean and jerk, not six pack abs.  A diet that gets me closer to this goal is one that I would have been more willing to stick with because it is moving me towards my true goals at this time.


    If you are having trouble sticking to your plan you have to ask yourself “why” you have the goals that you have anyway. Is it because you “think” you should fit into a certain size clothes? Do you compare yourself to Susie down the street and think because you don’t look like Susie that you are less than? Do you think that if you were a certain size that your life would be better in some way or that your current problems would disappear?  Or are your goals motivated by what you want at your core?


    Goals of convenience will never get you to where you want to go. You will find every reason to deviate. Goals that come from your core are the goals that will get you results.


So again, I ask you what are your goals and why?


Need help figuring out your goals and a plan? Email me at


Do you want permanent weight-loss: Address "Why" before "What"


Detoxes. 30 day cleanses. 4 week challenges. Paleo. Whole 30. Atkins. Keto. Macros. Clean Eating. These are all tools that help people lose weight. Some with more success than others. The problem with a weight-loss “tool” is that it rarely addresses “why” you eat. Anyone can white knuckle their way through four to twelve weeks of strictly following a plan but if the “why” isn't addressed the “what” doesn’t matter. Without addressing the “why”, pizza will never stop calling your name. You will find yourself elbow deep in a bag of cheetos. That “F*CK it” moment will eventually appear


So how do you prevent this from happening. First off, I think awareness of what your current eating habits, patterns and behaviors are is key to picking a plan that is right for you. Remember, “right for you” means something that you can see yourself sticking with for at least six months. I challenge you to write down or track on an app like MyFitnessPal for a week everything you eat*. (*The only drawback I find to using MyFitnessPal is the first thing people do is that they put in how much they weigh, how tall they are and that they want to lose three pounds a week…...EKKKKKKK. MyFitnessPal spits out an ungodly low number of calories and then instead of tracking what you eat on the daily you are trying to hit this superlow number. This is not sustainable and it does you no favors. DON'T DO THIS!)


Your goal should be to just track what you normally eat, accounting for sauces, dressings, cooking oils and beverages. After a week, look back on everything you ate. Look for patterns and trends. Sometimes seeing how much you are consuming and what you are consuming is eye opening. You start to realize that two tablespoons of olive oil may not be necessary to cook your vegetables. Maybe you could just use one and it would taste the same.  Or maybe you realize that your morning coffee and bagel is a 1,000 calories. Whoops. Having this realization will allow you to choose a medium latte instead of a medium mocha. In Starbucks land this is a 170 calorie difference. If you did this everyday, that would change your weekly calorie intake by 1,190 calories without making extravagant changes to your lifestyle.


You might be willing to take coffee out all together. Good for you!! I would give away my kids before my coffee but that’s just me. My point is what little tweaks can you make one at a time that will add up in a big way. This would be a more effective and lasting first step than any 12 week diet plan could offer.


Here’s the deal, none of this even matters if you do not know “why” you choose the latte, nightly glass of wine or ice cream. Without being aware of why you are making your choices you will never be able to sustain lasting success.


For me, my weakness has always been Chick-Fil-A fries and chocolate (think Reese’s peanut butter cups, Twix). If there was an excuse to eat either of these things, I was eating it. I would rationalize with myself that I would just eat one fry or one piece of chocolate but most of the time I would crush a servings of fries. Of course after I crushed the fries I would feel bad about myself.


The reason that I ate both of these things was stress relief. Allowing myself to eat these things made me feel good in the moment. It gave me a hit of “happiness” and allowed me to forget the stress of my day, life or upcoming worry. If you do not know me, I have a tendency to “worry” a lot…..I’m a working on it.


When I started this journey before I ate anything I asked myself a couple of questions.













The questions that you ask yourself may not be the ones that I ask myself. The point is to build awareness as to why you are doing what you do.


For me sometimes when I was choosing foods I just did it because it was there. I wasn’t really hungry but it was there, so why not. Other times I used it to calm my nerves like I talked about before. Effective yes… line with my goals, no. What this allows you to do is to make choices that meet your needs that do not involve food. Now when I am stressed I go for a walk or write a to do list. Other options for when you are a stressed can include listening to music, calling/texting a friend, reading a book, adult coloring, etc. There are a whole host of other things that you can do to relieve stress other then eating.



What I have found is that those fries and chocolate no longer have power over me. I have come to realize that the fries…...aren’t even that good. The Twix, well it tastes kind of waxy. If I am going to eat dessert I want it to be the brownie truffle bites or a nutella chocolate cookie that my husband made from scratch.



When you know “why” you make the choices you make, you have the power to change. Changing at this level is hard. You have to take a look within yourself. Sometimes what you find out isn't pleasant. Maybe you eat because you are sad. Maybe you eat because it is the only thing you feel in control of. Being aware of this means that you have to make a choice of whether you are going to address it.



The thing is that if you address it,  not only will you better your life from a health standpoint but you will better it on a much deeper level. This will allow you to not only make better choices for weeks at a time but for months and years. That is the secret to lasting weight-loss success.


    Challenging yourself to awareness is a hard step to take. Would you like some help? Send me an email at












8 Practical Tips to decrease stress, be happy and lose weight


Since giving up, packing up and moving to Hawaii is not a viable option to deal with the stressors of your life (although I wish it was) we need to talk about some practical advice that fits into your day.


We are talking about decreasing stress and not adding to your to-do list, so my goal is that these tips are simple and easy to incorporate.  


The first and most powerful way to decrease stress and break that fat-loss plateau is sleep. In this day and age we consider how little we sleep as a badge of honor. We think the fewer the hours we sleep the harder we are trying and succeeding at life.


This is backwards thinking for many reasons but we are here to talk about fat-loss. Not sleeping enough raises that level of cortisol which has you reaching for sugary, simple carb foods while always feeling hungry and never satisfied. EEEKKKK!


How would you feel with seven more hours of sleep a week? Do you think you could make better food choices when you are better rested?…..You betcha. If you were to go to bed at 10pm every night instead of 11 pm each night that would equate to one extra hour of sleep each night. If you do this every night of the week that adds up to seven more hours of sleep a week or one extra full-night of sleep.


For many people that may seem like a hoops dream. Start by trying to go to bed just 15 minutes earlier or waking up 15 minutes later each morning. Even 15 minutes would result in almost two extra hours of sleep a week.


The importance of sleep on decreasing cortisol levels and therefore aiding in fat-loss cannot be understated. Think you are doing everything right but can’t seem to drop those lbs….first and foremost look at your sleep.


Here are the practical ways to decrease stress, increase fat-loss and find your zen


1) Sleep:

  • Aim for at least 7.5 hours of sleep a night. Think this is impossible. Start with going to bed 15 minutes earlier or waking up 15 minutes later.


2) Decrease caffeine intake and when it is consumed:

  • Can’t open your eyes without your cup of coffee. This is a sign that you aren’t getting enough sleep. Caffeine consumption becomes a vicious cycle. You drink it to make it through the day but it ends up being the thing that prevents you from sleeping soundly at night.

  • If you do nothing else limit caffeine past 2pm in the day

  • Work to decrease the amount of caffeine you consume each day by choosing a smaller mug, adding in decaf coffee or trading out coffee for matcha or green tea.


3) Work-out consistently:

  • Exercise helps your body to deal with physical stress. When you work out regularly, your body reduces the amount of cortisol it releases each time it is faced with a stressful situation. Basically, it helps you deal better with all the daily stressors that you are already facing in your life.


  • Working out releases endorphins which make you feel good about yourself and life which in turn help you to handle rush hour traffic, meetings and toddler tantrums without going over the deep end.


  • Working out often forces you to be single tasked. It is hard to think about grocery shopping while squatting under a heavy barbell, or when you are pushing yourself on a jog.


4) Walk:

  • Family walks are one of my favorite ways to decrease stress. I use it as a time to connect with loved ones, to breathe in some fresh air and appreciate my life. This can all be done with a short ten minute walk.


5) Gratitude Journal:

  • Change your focus, change your life. We often spend most of our life thinking about what we have to do, or what isn’t going right or what is coming down the pike that we often forget how much is going well for us. Changing your focus might help you to see you are lucky to be sitting in your car in traffic or that the toddler tantrum is the benefit of having a healthy little nugget. Changing your perception will change the way that your body responds.


  • Everyday spend time in the morning writing down three things you are grateful for. (p.s. It has to be something different everyday)


  • For extra credit write down three things that went well during your day at the end of the night.



6) 5 minutes of meditation/journaling or hobby:

  • When is the last time you just let your mind wander without the use of a device. Probably not often these days. When your nose is constantly in your device or TV, you don’t give yourself time to think about your day, life and problems. When you let your mind be still, that is when you often come up with solutions to those issues causing the greatest amount of stress. I like to do this in the morning with my morning cup of coffee. I set a timer for five minutes and just let my mind wander. The act of being still eases my brain and allows me to feel in control of my day.


7) Mind Dump:

  • At the end of the day write down everything that you have to do for tomorrow. Just the act of writing it down allows you to figure out how to get it all done. Knowing that you don't have to remember your to do list allows for more restful sleep.


8) Preparation

  • When all else fails just be prepared. Knowing your day is going to be busy and stressful, be sure to pack yourself healthy options to reach for. This way in moments of stress you are not tempted to reach for that Twix bar. Being stressed decreases willpower so let preparation work for you.


It is easy to think you don't have the time but it is not true. Every time you see yourself sneaking a peek at your Instagram, Facebook or Email that is your time.


Commit to 5 minutes a day for the next week and see how it changes your life. Not only will you enjoy each day a little more, you might find your clothes are a little looser as you enjoy a deeper sleep.


What do you do to reduce daily stress?

Need help! Contact me at









STRESS - Your weight-loss ENEMY


Do you feel like you are doing all of the right things yet despite that you are still struggling to lose weight? Eating nutrient dense, whole foods? Working-out? Staying Active?


Stress may be to blame!


Work deadlines. Morning Rush. Rush Hour Traffic. Meetings. Toddler Tantrums. Doctors Appointments. Grocery Shopping. Cooking. Working Out. It can often seem as if the stress of the day is never ending.


Everytime you feel physical, mental or emotional stress, your body releases a bit of cortisol. What is Cortisol? It is a hormone released by your body to give you alertness and energy. This important to us!  This splash of Cortisol can be lifesaving in the event you were suddenly confronted by a bear.


The problem is that your body thinks that rush hour traffic or toddler tantrum is just a life threatening as the bear.


Everytime we feel stress with get a “hit” of Cortisol. Some of us are so stressed out that we are basically living on a Cortisol IV drip.


Cortisol is supposed to be high in the morning and low at night so you wake up with lots of energy and know when to fall asleep. Unfortunately, since we are getting little “hits” of Cortisol at all times of the day our body gets confused and we are often wide awake at night and exhausted in the morning. HELLO YOU BIG BEAUTIFUL CUP OF COFFEE. This unfortunately just exacerbates the problem.


When your body thinks it is just trying to survive the day, fat-loss is at the bottom of its priority list.


So how does Cortisol sabotage your beach goals? Well, it does this by affecting other hormones in your body.


Cortisol makes your cells less responsive to insulin. Insulin is the hormone that helps your body make use of glucose (aka carbs which become glucose).


Since Cortisol makes your body less responsive to Insulin your body tries to overcome this by producing more Insulin to try to get your body the message….eeek. This not only causes insulin resistance and could send you down the road towards type two diabetes (it is a little a more complicated than this but you got the idea)


Having high levels of insulin all the time hurts fat loss because it makes your fat cells hold on to fat like a dog holding on to a bone. It will die before it lets it go.


Ever notice how when you are mildly stressed that you are always hungry and never satisfied. You have Leptin and Ghrelin to thank for this.


Leptin is the hormone that makes you feel full and happy. Essentially Leptin keeps you from over-eating.

Ghrelin is the growling hormone. It is the hormone that makes your belly growl to let you know you are hungry.

When you are stressed Leptin production is decreased and Ghrelin is increased so you are always hungry and never full…...Well that can't be good for willpower……

STRESS - Your weight-loss enemy .jpg




Lastly, Insulin and Cortisol work opposite of each other. When your cortisol is high, your insulin is low and vise versa. Well, your body doesnt like this. Your body wants to be in homeostasis. In order to spike your insulin your body wants sugar!!!!! So you crave simple sugars to get that insulin spike and a decrease in your cortisol. This is why when you are stressed it feels good to eat that candy bar and you feel more relaxed after. Well, sugar sends a rush of insulin which causes a rapid fall in blood sugar and a subsequent rise in cortisol ……….which then causes a craving for sugar… god it is a cycle that never ends…….


Damn…..this stress thing is bad news.


Lastly, cortisol causes inflammation. We all want to feel strong and sleek but cortisol makes you puffy. Your fat cells throughout your body all react differently to cortisol. Unfortunately, your belly fat has more cortisol receptors then other parts of your body. So instead of rocking a flat stomach the more stressed your are the more likely you are to be sporting a spare tire. This is usually not the look the people are going for.


Since giving up and moving to Hawaii isn’t reality for most people, what you needs is some real life solutions.


Stay tuned next week with some practical tips to decrease stress and increase fat loss.


Overwhelmed. Need help sticking with a plan. Contact me at for a FREE consultation.
























How dieting and going to college are the same

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Do you remember for first day of college?? Full of excitement and maybe a little bit of anxiety? Ready for the next step in life but not sure what it might bring?


You just knew that these were going to be the best four years of your life. Read that again. You knew that they were going to be the best FOUR years of your life. Not the best week. Not the best day and not the best month.


Nobody goes to college expecting that they are going to complete their degree in half the time that it takes everyone else. Some people work their a** off and are able to shave off six months of their graduation time by taking summer classes or more classes per semester. Some people, it takes a little longer because maybe they change their major or fail a class.



The point is that nobody does less work than anyone else. Everyone must complete the same requirements to get that degree.



The funny thing is that everyone knows this and has come to terms with the fact that they will have to complete a certain number of classes to get the degree that they desire. They know this will involve having to take classes that they do not care for to get to the ones that they are looking forward to. Nobody is looking for a quick hack or or some shady place that sell degrees for $1,000.



The first day, week and month of school people start with the focus of doing well in each class. The focus on completing the required work within the given deadlines.



They are learning how to balance both a new lifestyle and new workload. This comes with bumps in the road and many missteps.



They are focused on the process and not the outcome. They are focused on building habits and routines that support their success.



So here is my point. How long did it take you to gain the extra weight that you wish to shed? My guess is that it did not happen over one night, one week, one month or even one year?



Focusing on how quickly you want to lose the weight and what new diet hack will get you there is a recipe for both limited and fleeting success.



Instead focus on the habits you need to change and how you are going to be successful at that.



Focus each day, each week, each month on how you will cultivate daily consistent change. If you focus solely on the process rather than the outcome and the timeline, you will end up with the results that you so desperately desire.



Is this a simple strategy for sustainable success. YES! Is it easy? HELL NO. Why do you think the diet industry is a billion dollar industry that sells the the thirty-day quick fix, special weight loss foods or supplements?



Why do you think there is a “NEW” fad diet every month of the year? If these diets truly resulted in permanent weight loss why would we be constantly having to try something “new” and “improved?”



People often think that it is easier for everyone except for them. This may be true for the lucky few but for a majority of people it takes work.  It takes accountability, it requires building new habits and doing them consistently even in the face of adversity and the challenges of life .



People often publize success but they never publizes failures or struggles. Ever failed a class? Been fired from a job? How many people did you tell??



The moment you accept that weight-loss is hard-work, that it takes consistent change (sometimes changes that you are less than thrilled to make initially), time and that their will be bumps in the road then the sooner you will be on the path to your goal. Once you accept the hard truth and stop fighting it… actually becomes easier.



If you don’t know how to start, struggle when you hit a bump in the road, or routinely give up after a month then hire a coach. Nutrition coaches keep you focused, motivated, they remind you that this is a marathon, not a sprint and teach you how to power through life events and road blocks.



Want to see if nutrition coaching is for you? Set up a FREE consultation call with me by email







Consistency NOT Perfection - the key to lasting weight-loss


Consistency day in and day out yields results. I am not talking about consistency for a week, month or even your twelve week challenge. I am talking about consistency over six months to a year. Notice how I said consistency not perfection. These are two different things. Most people think that for results that they need to be consistently perfect and if they can not do that, why bother. It is this thought process that prevents people from stopping at one slice of pizza or one day of poor choices. They weren’t perfectly consistent so they say F*CK it and eat the whole pie or just give up entirely.



Consistency over a day - no problem. Consistency over a week - ehh. Consistency over a month is hard. Now think about consistency over six months or a year. That takes grit, accountability and preparation.


This is also the reason I preach slow and consistent habit changes. It is difficult to go from never eating vegetables and working out to expecting yourself to do that everyday for six months on end. If changing our habits was the only thing we had to focus on we might have a chance but it isn’t. That little thing called life often throws us a curveball or two on the daily. Don’t workout or eat veggies. Think about adding it in once a week. When that shit is easy try for two days.


Chances are you wont drop 10lbs in a month this way but when you do drop the ten pounds that weight is never coming back. How is your friend doing that dropped ten pounds in a month?? How many times have they lost that same ten pounds? I don’t know about you but I like to hit my goals and then move onto the bigger and better things not the same old same old over and over again.


    P.S. nobody is perfectly consistent so give up that notion that you have to be too.

P.S.S. What may look easy from the outside often isn’t - this is hard for everyone whether they talk about it or not.


If you struggle with consistency and you know that is a weakness. Get a coach. They will make sure that you do not bite off more than you can chew at any one time.  Have you ever made grand plans the night before going to bed. You promise yourself you are going to get up at 5am and workout, wash the laundry, make breakfast and read a book. Well 5am rolls around and the only thing you are waking up to do is to hit the snooze button over and over again. Breaking plans with yourself makes you feel deflated when you finally decide to get up and keeps you from making plans and goals in the future.


A good coach might suggest that you wake up at 0630 to add just a light walk in for a couple of weeks so that you build confidence and success.


Coaches hold you accountable and help you over the speed bumps of life. For most people it is easy for us to break promises to ourselves that we would never dream of if anyone else was involved. Knowing that you have to check-in with someone else is often enough to keep you pushing forward. The speed bumps in life often bump us off track but a coach is not only there to catch you but also help you to walk through that speed bump so you can continue making progress now and in the future.


Lastly, coaches push us out of our comfort zone. They challenge us to take that next step that we need to take. Without that little push from a coach we would often talk ourselves out of that next step. Just past our comfort zone is often where the most  progress is made.


If you don’t know where to start take one objective and break down the goal. Is your goal to work out three times a week but you do not do anything at all right now then start by walking.  


Walk three times a week for ten minutes. Each day you walk put an X on your calendar so you can see your progress and consistency. Seeing a couple of X’s in a row will make you feel proud. You won’t want to break your streak. Once you have done this for a month add on another 10 minutes.  On these walks think about activities that you like to participate in or have participated in before. Maybe you like playing soccer or maybe you like zumba or always wanted to try. On these walks decide when you will try zumba or if there is an adult soccer league you might want to try.


Keep working up to more activity until eventually you are working out three times a week.


Do you you struggle with consistency over a period of time. Send me an email at We can strategize what has held you back from being consistent in the past and what we can do moving forward so that you can have new goals this time next year.


Fat.....The evil stepsister!


If people consider carbs to be the evil stepmother in the movie Cinderella, then they often think of fat as one of the evil step sisters. Still plenty evil but not quite as bad. Thankfully the days of no fat or super low fat diets have passed thanks to diets like Paleo, Atkins and Keto.


There are many benefits to having fat as part of a healthy diet. For one they are delicious. The second is that they keep you full and satisfied.


Do you remember the low fat days when Snackwell cookies were all the rage? I was on that bandwagon hard core, but the problem was you could never eat just one or two of those cookies, it was always like half the box at a time. The reason is because they had little to no fat so you never felt satisfied.


On the other hand if you included a little bit of nut butters on an apple, you would feel much happier, satisfied and be able to move on with the day. Including fat into your diet actually works in your favor because it will keep you from having the munchies all day long.


Fats have many important jobs in your body. They help form our cell membranes, brain and nervous system. They help to transport fat soluble vitamins such as A, D, E & K. Most importantly, fats are essential building blocks to hormones like testosterone, estrogen, cortisol and so forth. Why is this important? These things keep your body running ship shape and feeling good. I do not know about you but I don't just want to look good I want to feel good.


Having trouble dropping weight especially around the mid-section? Have irregular periods or none at all when you should? Are you often fatigued? Anxious? Depression? Irritable? Not sleeping?


These can all be symptoms of your hormones being out of whack. Not only can an imbalance or decrease in certain hormones keep you from feeling your best self it can also keep you from reaching your goals.


Your body is not going to let go of body fat when it feel like it is not getting what it needs to function. Sometimes when you haven’t been good to your body for so long, it requires you to take a step back before you can move forward.


The question of course is how much fat is too little and how much is too much. The goal should be about a “thumb size” amount of fat for three to four meals if you are female and for males you would double that. So men will eat three to four meals with two “thumbs” of fat per meal. Of course this is just an estimate based on the general population. Everyone’s needs are little different based on their unique circumstances and goals. .


Yes, of course it is possible to have too much fat as it is too little. Not sure where to start. A good place to start is if you think you might have too much fat in your diet is to start by looking at where your fats are coming from. Are your fats coming from a bag/box/package? If the answer is yes then start there. Every week trade out one snack or part of a meal for a whole food substitute. The goals is always just to be a little bit better then the week before.


After you have traded out “real” food for processed food you can start monitoring how much fat you add with each meal.


Below are some suggestions of fats to include in your meal.



Again, the biggest goal is to just be a little bit better than yesterday. If we could all do that each and everyday we wouldn’t even recognize the road we are on by the end of the year.

Still a little confused. Do you have more questions or would you like some more guidance. Feel free to contact me at

What I learned from tracking macros


I have been tracking my macros for just over a year. This is what I have learned along my journey.


I ate more than I thought When you are not tracking your food, you can convince yourself that the half of a toddler sandwich that you finished up while you are cleaning the kitchen table doesn’t count or it was just a couple of fries. The truth is those little nibbles and bites when added up over the course of a day, week or month make a big difference.


Proportion Distortion: What I thought a tablespoon of peanut butter was and what it actually is are two different things :( Same thing with cheese. A serving of cheese is actually a rather tiny amount. By weighing and measuring my food I was actually able to learn proper portions.


My diet was not as healthy as I thought:  When you are just tracking calories you tend to fill those calories with whatever tastes the best or is the most convenient even if you are cutting down calories to lose weight. It wasn’t until I started tracking macros that I realized that my fat was off the charts, my diet was filled with little to no vegetables and very little carbs.  


Carbs Carbs Carbs:  When I started Crossfit years ago, I changed my diet to Paleo. I thought if I switched to Paleo I would become svelte and make it to the Crossfit games ;) I swore off bread, rice, pasta, oatmeal etc. Since I rarely ate vegetables I was essentially on a low carb diet. I have been on a low carb diet for so long it never crossed my mind that my lack of energy, endurance at Crossfit or general lethargy had anything to do with what I was eating. I attributed my general fatigue to my hectic schedule and two kids. It wasn't until I added a substantial number of carbs back into my diet that I realized this was the cause. I now drink half regular/half decaf coffee, no longer need naps through the day and my performance at Crossfit has exponentially increased.


Salad Schmalad: I thought the only way to lose weight was eating a salad. It turns out healthy eating can and should involve a variety of foods, meals and allow for treats. All of which offer more mealtime excitement and satiety than eating a salad everyday of your life.


Eat More, Move Less: We were always taught the key to weight loss is eat less, move more.  But what if you do this and you don't lose weight. What if your idea of eating less is a 1,000 calories and your idea of moving more is an hour of cardio a day? What I learned is yes, to lose weight your body has to be in a deficit (burn more calories than you take in) and it certainly should be more than a 1,000 calories. I also learned losing weight and changing body composition doesn't require working out seven days a week or an hour of cardio. I learned the key to weight loss had to do with the ratio of proteins, carbs and fat for your lifestyle. That recovery and sleep are just as important as how much you work out. I learned that stress affects your ability to lose weight. I also learned the more lean muscle you have the more you get to eat. Bring on the weights! This last one makes me happy :)


Have your cake and eat it too!: Prior to macros my diet consisted of swearing off sweets, bread and desserts. I would manage this for a certain amount of time and then when I thought I deserved it I would let myself have a cookie. The problem was it was never just a cookie. Because I had restricted myself it was like six cookies. I would go through this cycle of restricting then over-indulging and feeling bad about it time and time again. With macros I learned I could have a cookie a day and still meet my goals. You know what happened, I stopped over-indulging. I have cookie a day and I am happy and satisfied. Because I stopped restricting and labeling foods as “good” or “bad” I stopped letting it consume me.


Accountability:  I really think that this is where the magic happens. How many times have you said Monday I will start working out or stop eating candy. I know because that has been me so many times. I would eat a handful of M&M’s and convince myself that they didn't really count. When I committed to having a coach. I committed to results. I knew that if I didn't count those M&M’s and I didnt see results that I would have to explain myself. That idea of someone watching over my shoulder got me into the habit of preparing food when I otherwise wouldn’t. This is now a lifelong habit that will stick with me forever.  Not only did a coach help to keep me honest, they helped motivate me, gave me ideas on how to make things easier or ways to reach my daily goals that I had not thought of. They also pushed me to be my best self. They pushed me to challenge myself in ways that I would not have if it was just up to me.

Eating macros has changed not only my relationship with food but my relationship with myself. Have questions about macros. Let me answer them. Contact me at

Why do we HAIL the SCALE


     We all have in mind a certain number that we want the scale to be upon waking every morning. I myself have fallen victim to this more often than not over the last 10-15 years of my life. If the scale is moving closer in the direction we want then we are happy for the day. If it is not we are often disappointed, sad, frustrated and upset for a portion if not all of the day. Sometimes we even let the number on the scale determine how much we eat for the day. (please don’t do this)


    Every now and then we let the scale determine our self-worth. Intellectually we know this is silly but in the moment emotionally we are sad and distraught. One of the main problems is that people have this arbitrary number in their head that they think they should weigh. They think that if they get to this weight that their life will miraculously fall into place. It won’t. Often times this number is unrealistic and rooted in comparison to others around us. When a client gives me their goal weight, I will sometimes tell them how much I weigh. (BTW: I am 5’0” ~135lb). After I tell them that, there is a brief pause because it is only then that they realize that their number might be a bit unrealistic. If your number is unrealistic, you are fighting a losing battle. One that is going to be fraught with failure and frustration. What we should be focusing on health, how we feel and the habits that we are building to get there.


    What if I told you that I could get you to your goal weight and in record time but you would not be able to sleep through the night, you would always be tired, you would always be cranky, you would always be hungry, you would have a limited repertoire of food that you could eat and say goodbye to enjoying a glass a wine and dinner with friends. Does that seem like a life you would want?


     As I began this journey with macros, this number of 125lbs was always my goal. To be honest I got pretty close. I got to 127 lbs. Do you know what happened when I got  close to a 125 lbs….. I wondered if I could be 120lbs. We all do this. Whenever we hit a goal, we are always searching for the next goal. Today I sit somewhere around 133 - 135.  


Guess what, I am happier and healthier than I was at 127. I can lift more weight, I feel that my performance in Crossfit is not only on point but  I feel like I am just scratching the surface of my potential. This is something that is important to me. I sleep well (when my kids are sleeping) and enjoy each day with great energy. I eat out weekly. I like the way my clothes fit and how I look in the mirror. Most importantly my eating habits are the best that they have ever been. I am eating fruit, lean meats and most amazingly vegetables multiple times a day.


Yes, we all have goals and I think goals are great!! I really do. I think weighing ourselves is important AT TIMES. It helps us to know if we are going in the right direction. I just think that we should look at the number on the scale as one data point not the only data point on our journey to a healthier self. We need to internalize that the scale doesn't determine the quality of our life….we do.   

Have questions? Contact me at


                                      My daughter Scout and I dying eggs this Easter

                                      My daughter Scout and I dying eggs this Easter



                                               I have no pictures of me. Selfie anyone ;)

                                               I have no pictures of me. Selfie anyone ;)