What have you been putting off?

Uncategorized Nov 05, 2019

It's easy to set goals and keep putting them off. Recently we renovated our kitchen after talking about it for five years. Finally we decided to go through with it and now we’re wondering why we didn’t do it sooner! This got me thinking about all the times this happens in our everyday lives and I wanted to take a moment to touch on it a bit and see if I can help you take action! 

 

As the year is quickly coming to a close, you might be thinking about your goals for next year, and while it’s important to have new goals, it’s also important to actually stick with the ones you have. 

 

I wanted to compete in bodybuilding competitions since I was a teenager. It wasn't until 2012 that I actually pulled the trigger and got a coach to help me achieve this. This year, I earned my pro card in several federations and was able to compete at the professional level! This is what happens when you take action and commit to making things happen! So often...

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Three Reasons to Use a Meal Prep Service

Uncategorized Oct 22, 2019

When it comes to hitting your macros, meal-prepping is a must-do. But many times family obligations, work and other priorities get in the way. One option for the super-busy is to use a meal-prepping service. Recently I’ve discovered a meal-prep service that’s macro-friendly, delicious and doesn’t break the bank. This is a GAME CHANGER if you haven’t been able to master meal prepping on your own! Here are three reasons you should consider using this type of service if you aren’t already!

 

1) Convenient
These meals are so easy because they are pre-portioned and delivered right to your door. All you have to do is heat them up in the microwave. No going to the store, no cooking, just place your order online and they appear at your door. This is also a great way to try new foods and cuisines. They change the menu regularly so you never get tired of things and everything is always delicious! Best of all, your macros are already figured out. Just log them...

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3 Reasons Why I Love Kajabi

Uncategorized Oct 13, 2019

When it comes to my online business, I’ll be the first to admit that I’m technologically challenged. I try to teach myself as much as I can, but with limited time and patience, I get easily frustrated. As an online fitness and nutrition coach, I want to focus on my clients, not the gory details of updating a website, email database and other tech required to keep my business running.

 

 

  • No IT Background Required

 

Initially I started with a Wordpress site that was hosted through GoDaddy because I was blogging a lot and was told Wordpress is great for this. But the problem was I needed an advanced degree to figure out how to make changes to my site. (What the heck is a plugin?!) When I decided to go through a rebrand I knew I needed to find something that allowed me to eliminate all of the various platforms I was using. But I also wanted something that wasn’t a pain in the butt to figure out, could easily be updated, didn’t cost an arm and a...

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Which Protein Powder is Right For Me?

Uncategorized Sep 03, 2019

I get this question all the time! There are so many different choices for protein powder it can be incredibly overwhelming and leave even the most seasoned fitness junkie wondering, “what the heck is the difference?” Most of the protein powder you will see in GNC or your local gym wellness store is going to be a protein called Whey or Whey Isolate. These are usually the cheapest but there are other options like Hemp, Pea, Casein, Soy, and the list goes on and on. I am going to go over each one so you can make an educated decision and choose the best one for you!

 

Whey: Because this is the most common I will talk about this one first. Whey is a protein in milk and is the most common because it mixes easily without having a bad taste. This is usually the cheapest protein because Whey is a byproduct of the cheese making process. Whey protein powder also typically has minimal or no Carbs but is higher in fat content. This type of protein is ideal for those who care...

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What is Astaxanthin? Here's Your Complete Supplement Guide

Originally published on HVMN by  Jamie Witherby.

You’ve probably seen the classic image of a wild salmon swimming upstream—schools of feisty fish fighting the current for hours and hours but never really getting anywhere. Sound like anyone else you know?

 

If you’re an endurance athlete, this feeling may be all too familiar. You work and work for long periods of time but you don’t really feel like you’re making strides.

 

Table of Contents

Where Does Astaxanthin Come From?

A Powerhouse Pigment

Algae: Supplement Source

Benefits of Astaxanthin

Antioxidant

Anti-Inflammatory

Anti-Fatiguing

Supplementing with Astaxanthin

Astaxanthin Gets Straight A's

 

Don’t pity the wild salmon just yet. To improve your own endurance training, you may want to learn from this bright fish. Don’t worry if you’re not a swimmer; this tip is for all endurance athletes.

 

In this article, we’ll discuss the multi-faceted endurance...

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Top 3 Tips to Picking Out a Treadmill + a Great HIIT Workout

Uncategorized Aug 12, 2019

A great HIIT workout isn’t great without a treadmill that can properly cater to your needs. All treadmills are different, and some are better than others. When you’re picking out a treadmill that works best for you, there are many factors you have to consider, such as size, the special features (i.e., “bells and whistles”) and how much you want to spend. 

 

1.) Size

One vital factor in choosing a treadmill is the size. Where do you plan on keeping your treadmill? Treadmills come in many sizes, and if the treadmill doesn’t fit, it will create a tight space where you could be uncomfortable or unable to work out in. Measure the space where you’re considering putting the treadmill, and then measure the treadmills you want. This will help you figure out which treadmill best fits in your home. Once you find a treadmill with a good size for the amount of space you have, it’s important to consider the width of the running belt. You...

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What are Free Foods? (AKA Poverty Macros)

Uncategorized Jul 29, 2019

We have all been there, you’re sitting in front of the TV after a long day of work and taking care of the kids when all of a sudden you have this urge to eat something. You aren’t hungry but you HAVE to munch on something! This is one of the most common reasons why people fall off their diet, bored snacking. Now it’s important to recognize the signs and check in with yourself when this urge arises but sometimes you just need something to hold you over that won’t count against your macros.

This is where Poverty Macros / Free Foods come in. These are foods you can snack on after you have tried drinking more water or checking in with yourself to see if you are actually hungry. If your stomach is still growling after you have done these two things then try some of these foods:

  

Celery: Celery has a high fiber content, meaning it will fill you up and your body will process it very effectively (i.e., it takes more calories to digest celery than...

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3 Weight-loss Myths Keeping You Stuck

Uncategorized Jul 01, 2019

“I indulged pretty heavily last weekend...I’ll just workout more to burn off the extra calories.”

 

Have you ever found yourself saying this exact line? What if I told you this logic is completely flawed? This exact line of thinking is what gets many people in trouble when it comes to weight loss. So today I am here to bust the top three weight-loss myths!

 

Myth #1: Overeating = More Working Out

 

The reason why this doesn’t work is because your don’t burn enough calories working out to make up for consuming far too many calories. You burn more calories throughout the day just moving around than you do in a single session at the gym. It’s called NEAT -- non-exercise activity thermogenesis -- and it’s the movement you get all day long. For example: if you drink a can of soda (approx. 138 calories), you would need to run for almost 15 minutes to burn it off. Now multiply that by even 2 or 3 sodas (since many people routinely...

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3 Tips to Hit Your Macro Goals

Uncategorized May 07, 2019

As you know, I’m a huge proponent of tracking macros -- your protein, carbs and fats. But the real success comes from hitting your macro number. So let’s talk about how to actually hit them and tailor your diet to make sure you reach your macro goals. If you have not read these blog posts yet go back and read those first so that you have a good foundation and understanding of what we are talking about today. Let’s get started!

1. Track with MyFitnessPal. 

Using a food tracker is ESSENTIAL to making sure you hit your macros. I highly recommend the free app MyFitnessPal because you can customize the amount of macros you want to eat each day, and they have a huge food database, including some of the most popular restaurants and grocery chains. Tracking your food in this app will help you get into a rhythm and give you a good idea of how much food you can eat each day. If you have a hard time staying accountable and consistent, join my FREE MyFitnessPal...

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Why Diet is More Important Than Exercise

Uncategorized Apr 25, 2019

When you think about health and fitness, does your mind immediately jump to exercise? Would you be surprised if I told you that exercise is actually only responsible for about 10-20% of your results? Crazy, right?!? What you eat is actually responsible for about 80-90% of your overall weight loss and muscle gain results. When people say “you are what you eat,” or “abs are made in the kitchen,” those aren’t just silly sayings! They’re #truthbombs and here’s why:

 

  • You can’t out train a bad diet. For example, I used to run marathons, which means I ran lots and lots of miles and burned tons of calories! However, I also ate whatever I wanted to and was what you would call “skinny-fat.” This means I was thin, but not toned and it didn’t really look like I trained at all. Not the look I was going for! Diet combined with weight training truly changes your body. I learned this while training to compete in bodybuilding...
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