When it comes to habits, whether you’re trying to eat at least one vegetable with every meal or cut back on your TV time, the phrase “easier said than done” gets thrown around quite a bit. And with good reason! Our habits are deeply engrained in who we are, in some cases they can become completely involuntary acts or modes of behavior. Thus it stands to reason that any sort of change to our habits, breaking an old or establishing a new one, will be met with some resistance.

But you probably already knew that. If you’re like most people, you’re already well aware of the lengths to which we will go to self-sabotage even the healthiest of habits, anytime that habit tries to pushes you outside your comfort zone. That's why in today's episode, I'm breaking down the three most common reasons why you're not following through on the healthy habits you know you should to reach you goals and what you can do to break the cycle and stop self-sabotaging!

The meal of breakfast stands apart from its peers, lunch, and dinner, in two unique ways. First and foremost, breakfast is the only meal to carry such strong social implications of certain foods. You hear breakfast and instantly think of foods like eggs, toast, bacon, or cereal. Search the internet and you’ll even encounter lively debates on whether these same foods are even acceptable later on in the day. (For the record, I’m team breakfast for dinner all the way.)

The second thing that stands out about breakfast is the often debated folk wisdom suggesting that breakfast is the most important meal of the day. Yet where did this assertion come from and, most importantly, is it even true? As a health and wellness coach, who specializes in helping women select and stick with healthy habits, I believe that it is, but the reason why might surprise you.

Cultivating stronger mind-muscle connection is a powerful way to make the most of your workouts. Not only does this connection allow you to more effectively target a specific muscle, but your body will naturally recruit additional muscle fibers when benefiting more from this connection. Additionally, this type of awareness and concentration is key to preserving your quality of movement and ensuring that your workouts are helping,  rather than harming your overall health and fitness. Learn how to unlock the secret "powers" of mind-muscle connection with these nine simple strategies and start making the most of your workouts! 

Fitness that fits means building workouts that challenge your body, not your schedule. Yet, common mistakes like the ones discussed in this week's episode could be wasting your time and keeping you from achieving your fitness goals! That's why today we're taking a closer look at three of the most popular butt-building exercises on the internet, common mistakes that most people are already making, and how to correct them to get back on track for some booty-ful results!

Maybe you're feeling stuck or you're just not even sure where to get started, the truth is we all encounter barriers to our healthy habits at some point or another. Yet while certain obstacles can feel larger than life or beyond our control, the only thing that really holds us back from making progress are our own limiting beliefs. That's why in this episode I'm sharing the six most common barriers I see as a health and fitness coach and exactly how to start breaking through with simply mindset shifts. If you've ever told yourself that you don't have enough time, you don't know enough, or you just don't like exercise enough to see your goals through to the end, this episode is for you. Get ready to take back your journey and climb right over those barriers. 

There are three different types of macronutrients, carbohydrates, proteins, and fats, and we need all of them to maintain our health and balance our nutrition. Yet, as a nutrition coach, the one I almost always focus on first with new clients is protein. And with good reason! Our protein intake can affect everything from our mood to energy levels, muscle mass, hunger, and even how quickly we recover from injury and illness. In this episode, I'm shining the light on this versatile macronutrient and explain who can benefit from a high protein diet (the answer to which might surprise you), what types of protein are best to include in our diet, and finally, I'll discuss the three protein levels. This is a system I developed to help clients understand their current level of protein intake and apply level specific strategies to increase it and reap the benefits of a high protein diet. 

There are three different types of macronutrients, carbohydrates, proteins, and fats, and we need all of them to maintain our health and balance our nutrition. Yet, as a nutrition coach, the one I almost always focus on first with new clients is protein. And with good reason! Our protein intake can affect everything from our mood to energy levels, muscle mass, hunger, and even how quickly we recover from injury and illness. In this episode, I'm shining the light on this versatile macronutrient and explain who can benefit from a high protein diet (the answer to which might surprise you), what types of protein are best to include in our diet, and finally, I'll discuss the three protein levels. This is a system I developed to help clients understand their current level of protein intake and apply level specific strategies to increase it and reap the benefits of a high protein diet.

Tracking your workouts might not be the most glamorous task, but it can be a powerful habit especially as you work toward specific fitness goals like dereasing your body fat percentage or body weight to a certain number. When we commit to keeping a record of both our exercise efforts and our progress toward our goal, it increases our accountability, our focus, our commitment, and our motivation, all of which come together to make us that much more likely to not only reach but surpass our goals.

In this episode we’ll explore why tracking is such an effective habit to help move you toward your fitness goals. Additionally, we’ll outline what types of information you should be tracking and specific strategies to get started with.

In this episode, we talk about how to choose healthy foods with confidence without overthinking or getting distracted by the details. 

On the one hand, paying attention to things like sugar and protein content, even overall calories, can certainly help us be more informed consumers and better understand what we’re putting into our body. Yet, when we spend all this time zeroing in on the specific attributes of a food in order to classify it as being either healthy or not-healthy, we often forget that the value of the whole is larger than the sum of the parts. 

Learn the importance of context when it comes to making healthy choices, along with a simply strategy to help you stay present and grounded when making nutritional decisions. 

In many ways, 2020 was a challenging year for all of us. But looking back on it all, I’m grateful for what this past year has taught me. Many of our routines and our norms may have crumbled down around us, but under that pile of rubble was an opportunity to adapt and to step into a stronger and more resilient version of ourselves for the new year. Whether we stepped or we were pushed, 2020 helped us to move outside of our comfort zones in an effort to develop new solutions in order to survive, even thrive in an ever-changing environment.

Through that adventure, I learned a lot and in this episode I share my six biggest takeaways from 2020 and how you can apply these lessons to remain resilient and show up consistently  for your fitness in 2021 … no matter what new surprises this year has in store for us.