Have you just come back from a weekend away or an extended vacation and are struggling to get back into your healthy routine? Feeling exhausted with jet lag or lacking motivation to get things done so that you can get back into your healthy habits? This is the PERFECT episode for you to listen to. I will outline 4 simple actions that you can implement as soon as you are back from a weekend away or holiday that will set you up for success right out of the gate. You won't waste anytime getting back into your healthy routine if you implement these 4 actions.

I hope you enjoy this episode and if you do, please remember to leave a 5 star rating and review!

This is a very controversial topic in the health and fitness industry. Someone will tell you you need to supplement with X and someone else will tell you that supplementing with X won't do anything...so which one is it? Should we be supplementing? Should we not be supplementing? It is all very confusing. In this episode, Karmen talks about what supplements actually are, who should be supplementing and who should not be supplementing. Karmen also talks about the best way to find out if you actually need to be supplementing with anything and guess what? If your diet is pretty wholesome with lots of variety, you might not need to! Listen all the way through this episode because Karmen speaks about the supplements she has recently added into her diet, why she added them in and also speaks about the Arbonne products that she loves and is using as supplements!

Shop Karmen's Arbonne store to look at the protein powders and Green Gut Glow: https://www.arbonne.com/ca/en/arb/KarmenDeCamillis/

Karmen sits down and speaks with Patricia. Patricia was one of Karmen's 1:1 Online Nutrition Coaching Clients and is the very first nutrition client on the podcast which is super exciting! At the end of her program, Patricia lost 52 lbs of body fat which is unbelievable but not surprising because Patricia was one of Karmen's most consistent and dedicated clients to date. After she finished up on my nutrition program, Patricia continued to lose another 20 lbs of body fat on her own. More so than the fat loss, Patricia truly changed her life and overhauled her nutrition habits while raising her toddler, starting new jobs, finishing jobs, travelling to see family all while life was throwing her other crazy curveballs. Patricia shares her experience being on my nutrition program: the highs + the lows because yes, there are always lows and those are important to address. Patricia also offers advice to those listening to have wanted to get their health on track for a while but just haven't pulled the plug on it yet and I love what she had to say, so make sure to listen to the very end! We also answer your Instagram questions at the end: Has Patricia kept the fat off since ending her program? Did Patricia try any diets before starting your program and so much more! I hope you enjoy this episode as much as I did and please remember to leave a 5 star rating AND review to help the podcast grow!

Have you ever been told that in order to be healthy, you can’t have certain foods? Or have you ever tried a diet where certain foods were “off limits” because they weren’t quote on quote healthy? This episode is all about how to actually include these foods because as I like to call them, these “fun foods” can and should have a place WITHIN a healthy diet and lifestyle and even though okay let’s face it, Cheezies or dill pickle kettle chips might not have the most incredible nutritional value and nutrient profile, foods like these can serve a purpose. This is such a great episode for those of you that want to learn how to scale back on the fun foods but not eliminate them from your diet completely!

Have you been "so good" with your nutrition Monday through Friday and the weekend is where you eat, drink and do whatever you want? Well, Karmen used to do exactly that - look at the weekend as a free for all because she was so "dialed" Monday through Friday. The issue was, and the issue with many people that do this, is that the Monday through Friday "good" is usually not good at all. When we get to the weekend and the overeating and overindulging begins, that is because we have often restricted or limited ourselves in some way Monday through Friday. Karmen talks about her struggle with weekend overeating in her early 20s, talks about how her nutrition clients also struggle with overeating on the weekend and offers strategies on how to make things a little bit more manageable on the weekend!

**Arbonne is also launching weekly Flash Sales every single week for the month of May and Karmen's FAVOURITE protein powders, fizz sticks, and glow drink are on crazy sales all month long. Shop the link below to get the goods and remember, once they are gone, they are gone!

https://www.arbonne.com/ca/en/arb/KarmenDeCamillis/

You asked for a Part 2, so here is Part 2 with a couple of additions related to fitness + exercise myths! Karmen will bust some crazy myths that are still out there. Things like: "White Potatoes are Unhealthy" "You can't build muscle if you are intermittent fasting" "Eating low fat foods means we can eat more of these foods" "Aspartame Causes Cancer" and tons more myths - 15 in total this episode for all of you and once again, thank you to the @nutritionbykarmen community on Instagram for contributing to this episode with your questions!

Please remember to leave me a 5 star written review + rating if you love this, or any of the other episodes you've listened to so far!

If you are someone that experiences bloating, upset stomachs, gas or other unfortunate feelings when it comes to the toilet, this is an episode you will want to listen to. Karmen outlines some strategies to help with these symptoms, all of which are backed by scientific research. Remember that bloating and regular upset stomachs are not normal so if you are someone who has been quote on quote bloated or constipated for 10-20 years, that is not normal and we need to figure out what's going on.

Karmen also outlines a couple of the supplements that she has used to help with her gut health (note: listen to the whole episode as supplements are not necessary for everyone!) and here are the links to both the prebiotic fibre and the Debloat Drink (the Debloat drink is 35% off for the month of April, so if you want to get it, now is the time!!)

Debloat/Green Glow Drink (35% off in April 2023!!) : https://www.arbonne.com/ca/en/arb/KarmenDeCamillis/cart?shareId=8836443131431

Prebiotic Fibre: https://www.arbonne.com/ca/en/arb/KarmenDeCamillis/cart?shareId=8836443164199

Paul was one of my first nutrition clients. He signed up with me right before I became Precision Nutrition Certified and I considered him a "test" subject. One month into our program, Paul had a heart attack. When this happened, I thought I had done something so wrong to cause this but of course that was not the case and we dive deep into that story and journey. Paul actually drove himself to the hospital while having a heart attack. This is a must listen episode!! Paul talks about his experience working in sports, working long days, long nights with minimal sleep and speaks about how nutrition wasn't top of the priority list while going through a really intense but exciting career. Paul's heart attack has shaped the way he looks not only at nutrition and daily movement but his life overall. He prioritizes things now that matter more than anything (good quality sleep, spending time with family, the outdoors, etc) and he has some really incredible tangible tips that we all can learn from. Paul has also started his own dog walking business called Paul's Paws, so if you need your pup for a walk, you can follow Paul @pfruit and get information on his dog walking services!

I hope you enjoy this inspiring story and episode. Please leave me a 5 star rating and review if you do love it!

I think we can all benefit from listening to this episode since I know life can be crazy, busy and stressful for all of us at any given time. So often when life throws us curveballs, our immediate instinct is to give up, throw in the towel and call it quits on whatever we've been doing up until that point. We have an "all or nothing" mentality when it comes to health and fitness and if we aren't "all in" we aren't doing anything at all. In this episode, I outline why we need to get rid of that "all or nothing" mentality, how to transition your "on and off" switch into a dial and as always, I offer suggestions and solutions for those of you that are going through tough or stressful times that will help you keep up with progress and continue on. I also talk about how eating whole foods with single/minimal ingredients 100% of the time would be boring as heck and explain why that is.

Please remember to leave me a 5 star rating & review and follow me on Instagram: @nutritionbykarmen for all things health, nutrition + fat loss.

This is the episode Karmen has been most excited about since starting this podcast. On today's episode, Karmen gets the once in a lifetime opportunity to sit down and speak with Jordan Syatt. If you don't follow Jordan on Instagram @syattfitness, you must do that right now. With over 845,000 IG followers, Jordan is THE person Karmen would recommend anyone follow for health, nutrition and fitness advice. Jordan cuts through all the BS out there and will get straight to the point on any given topic. An Elite Powerlifter, Precision Nutrition & Westside Barbell Certified coach, Jordan Syatt is well known for having been Gary Vaynerchuk’s personal trainer. Jordan began Syatt Fitness, his online fitness coaching business, from his dorm at the University of Delaware in 2011 and has become one of the industry’s leading experts in strength training, nutrition, and behavioral psychology. One of the only people in the world to deadlift 4x his own body weight, Jordan's work has been featured all over the world including a variety of media publications such as CNN, The Huffington Post, Business Insider, Men's Health Magazine, Men’s Fitness Magazine, and Schwarzenegger.com. Jordan and his colleague Mike Vacanti co-wrote the Wall Street Journal and USA Today Bestseller Eat IT!: The Most Sustainable Diet and Workout Ever Made: Burn Fat, Get Strong, and Enjoy Your Favorite Foods Guilt Free.

I hope you enjoy this episode as much as I did. As always, please leave me a 5 star rating and review if you love it!