1. Get a Journal Or you can download this freebie that I made for you! It follows the exact template that I use and have used for almost 10 years. Keeping track of your workouts in a journal is so important and you'll need to stick with it. 2. Get Started Now Make today Day 1. Don't worry about what you had to eat and drink for breakfast this morning if it's not "perfect". Spoiler alert, there is no such thing as perfect in nutrition. The only thing you can do wrong is think

Admittedly, I was hesitant to post this because there might be backlash about me deadlifting on Thansgiving with someone misconstruing the why behind it. To set the record straight, I don't deadlift on this day to burn the calories so I can enjoy what I'm going to eat. I'm going to eat what I enjoy and enjoy what I eat no matter what day it is. I deadlift and lift weights as often as I can in general because I love feeling strong. I think holidays and traditions are fun. Stor

When we exercise we always recommend a warm up before the workout to get the body ready for action. These 6 essential steps are basically your warm up for mindful eating. Ready carefully, and practice with your next meal. 1. Plan Ahead Planning ahead of time what you're going to eat, just like you would a work out, will put your mind at ease when it's chow time. You know how it goes, if you're hungry or it's time to eat and you have no idea what to have you probably aimlessly

If you follow Whole30 or CarbNite, you're not going to like this blog. I'm going to share the cognitive distortions that Whole30 and other diets use. I get that people who adopt those foods or cook the recipes eat better, but it's because they're eating more fruits and vegetables. That's always a good thing, but eliminating other healthful foods? Not such a great idea physically or mentally. Carb Nite Solutions and Whole 30 cut your list of foods you are allowed to eat to ver

Ever wonder what to do to make counting macros easier? Here are 10 Dietitian Approved Macro Hacks that can help you whether you are just starting or have been going at it a while. 1. Weighing nut butter instead of using a volume measure (Tablespoon) really makes a difference. 2. Keeping a journal to write in helps me stay on track when I need a break from the screen. 3. Condiments- Mustard, Salsa, and Trader Joe's Green Dragon Sauce take plain cooked protein, carbohydrates, a

Happy almost Thanksgiving and Friendsgiving for anyone celebrating both. For some, this holiday is filled with dozens of family members and friends but for others it's a smaller crowds. A lot of recipes around the thanksgiving time are made for 8-12 people. In this articles I'm sharing a complete healthy Friendsgiving menu for 2 to 4 People. Appetizer: Everything Bagel White Bean Dip Recipe from How Sweet it Is ​​ This recipe is one of my go-tos for bringing to parties or hos

You know how it goes. Mondays you're amped and ready to kick ass in the clean eating and working out hard department. You maybe even planned your meals and your workouts. But by the time Thursday afternoon hits, your weekend vibes are high and weekend eating becomes a free for all. This isn't uncommon at all. In fact, researchers looked at the differences between week and weekend eating. Their findings? Calories went up mostly from sugar-sweetened beverages, alcohol, and othe

I snagged this recipe from my Anti-Inflammatory meal plans. Recipes for breakfast, lunch, dinner and a snack are provided each week. There is an option for 3 or 5 day meal plans! You can also customize the recipes, print out a grocery list and check those nutrition facts. 𝗠𝗶𝘀𝗼 𝗚𝗹𝗮𝘇𝗲𝗱 𝗦𝗮𝗹𝗺𝗼𝗻 𝗥𝗲𝗰𝗶𝗽𝗲: 1 1/2 Tbs white miso paste 1 1/2 Tbs mirin (sweet rice wine) 1 1/2 Tbs rice vinegar 1 1/2 Tbs soy sauce (tamari) gluten-free 1 1/2 tsp maple syrup 1 tsp

We need calories to survive. Even if you were just laying on your bed all day you still need to eat. But what about those of us who wake up bright and early to workout? Eating something is still a good idea. Here's a list of foods to eat before early morning workouts and why. There are 2 key variables that will dictate what the best choice of pre-workout fuel is for you. First it's exercise intensity and second it's the amount of time you have before you're actually exercisin

I sat down to find out what are the best Daily Harvest smoothies and bowls for pre and post workout and here are my answers! What is Daily Harvest? In case you don't know about Daily Harvest it is a fruit & vegetable-forward meal prep service. I thin of it like a healthier juice cleanse because you can order individual containers; they're loaded with fruits and vegetables kind of like juices. Why is it better? Because it's giving you the whole fruit and vegetable which means