Meal prepping is all about setting yourself up for success. If you want to win the week, I’m here to tell you that meal prepping is going to change the game. I know it seems painful to have to spend half an hour planning and batch-cooking stuff all at once, but it will save you […]

If you’re anything like me, you need a little sweet enjoyment at least once a day. Sugar gives us a hit of dopamine and its bloody delicious. Theres no need to completely cut it out – after all, we’re all looking for an ENJOYABLE diet that doesn’t breed restriction and inevitable binging – so let’s […]

Muscle Hypertrophy is the process where our muscles get physically larger through consistent and focused exercise sessions. It‘s not enough to feel a ‘burn’ during your workout. Muscle growth requires progressively adding volume to your training either with more reps, more weight, or both. Gaining muscle takes many months of progressive overload and eating at […]

We’re done with the all-or-nothing approach. The dichotomous thinking. You’re an evolving woman that needs flexibility. That’s why I’m so passionate about this approach for my clients and now you. The expectations of this approach are realistic, and actually achievable long-term. Keep reading to understand what Flexible Dieting is and how it can help you […]

You’re putting in the work, and you’re ready to see results, like YESTERDAY.  I hear you.  Know that every body progresses at different rates based on your adherence, genetics and existing stress levels. To give you an idea of time-frames, the guide below is a loose idea of what to expect at different phases of […]

We have ALL had stints with emotional eating. Sometimes those stints can be for a short period of time (ew, heartache!), or becomes a habitual cycle that acts as a common coping mechanism for boredom, sadness or fear. Frustratingly, emotional eating is often a habit that is not aligned with our core values and goals, […]

You’re working hard in the gym (and life!), and your body needs some extra love so it can come back fighting. Recovery is the VERY important part of the health puzzle – other than nutrition and training –  that is SO often overlooked. This will limit progressing towards your goals, so now its the time […]

What’s a habit? Habits are “actions that are triggered automatically in response to contextual cues that have been associated with their performance.” It can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. Your brain likes […]