April 4, 2019

1. Have an athlete-friendly meal delivery subscription. Someone else will cook a meal that you know is healthy and bring it right to you.

Pro tip: Look for a service that offers meals for athletes — they’ll offer double the lean protein (30-40 g) along with fibrous veggies like salad, steamed beans or broccoli.

2. Keep the ice cream, cookies, and chocolates out o...

March 28, 2019

Shape your environment and your body will follow.  Being able to memorize carb grams, or calorie tables, or the names of exotic superfoods doesn’t often change what we eat when it’s time for a hurried breakfast or a got-home-late-from-work dinner.

Those particular eating decisions have more to do with what’s (and who’s) around us — our environment.

We follow patt...

April 10, 2018

Exercise is a stressor. Usually a good one. But a stressor nonetheless. If you exercise intensely and/or often, you add stress to a body that may already be stressed from other life stuff like work, relationships, travel, late nights, etc.

This isn’t a bad thing. Exercise can indeed help relieve stress. But in terms of a physical demand, we still need to help ou...

August 18, 2017

Having trouble losing weight?  Or stuck after weight loss that seems to have just stopped?  It may be time to change things up!  Your body adjusts to whatever game plan you put it through and needs change to force adaptation.

You’ve probably heard that calories out must be greater than calories in but so much more goes into that equation depending on...

August 11, 2017

Protein may just be the missing link to your best YOU!!

August 3, 2017

Whether you’re a serious athlete or simply exercise for recreation, it’s important to stay hydrated. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level and you may feel tired, have muscle cramps, dizziness, na...

October 18, 2016


Pre-Workout Snack 30 min prior

Nutrients: 15-45 g quick-acting carbs  + 10-15 g protein


Greek yogurt + dried fruit  + honey

Apple + 1oz ground turkey

Protein bar

Banana + 2 hard boiled eggs

Post-Workout Snack 30 min after

Nutrients: 4:1 ratio carbs to protein  (about 1.5 g/kg body weight  of carbs + 10-20 g protein)


1 cup sw...

August 30, 2016

Do you ever feel like you are in a mad race to the finish but you don't have everything you need to get to there, you are missing people along the way, and maybe your focus is a little out of line and you don't even remember where the finish line is at the moment?  What would it look like to set boundaries that allow you to slow down just a little, and live lif...

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