This works even if you are bad at math.

Uncategorized Sep 05, 2023

Time for a little life math...

Consistency + Attention = Lasting Change

That sounds logical and legitimate, but for whatever reason, a breakdown happens when it comes to achieving our long-term goals. 
It could be because you're a perfectionist, and it's all-or-nothing. Maybe you're the martyr, constantly caring for everyone else and ignoring your own needs. Maybe it's the comparison trap, the list goes on and on. 
There are plenty of reasons (most of them excuses) why your weight loss plans fizzle. 
The bottom line is that our brains follow a simple formula for goals. When we want to make a change, we must be incredibly consistent and annoyingly attentive to the goal. 
Sometimes, we need help to do that. Enter coaches. And before that makes you feel weak, you're in good company if you hire a coach. 
Simone Biles
Serena Williams
Taylor Swift
Justin Timberlake
LeBron James
All those...
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Have you heard about UPF's? (Say whhaaaa?)

fresh food processed food Aug 22, 2023


It's real, I promise. 

The World Health Organization shared we have nearly tripled (holy crap) the obesity rate since 1975, so it's crucial to pinpoint its root causes.

Recently, a research study started to prove what we have known for a bit but has been shut down on a large scale. I've got a few ideas why. Like Biggie Smalls says, "More money, More problems."

This study looks at the role of ultra-processed foods (UPFs) in this weight gain epidemic and suggests innovative approaches to combat it.

Barbara E. Corkey, a distinguished scientist at Boston University, dives into the realm of "obesogens," chemical compounds that have infiltrated our environment in the past half-century. Suspected as culprits disrupting the delicate balance of lipid metabolism and normal development within our bodies, these obesogens (sounds like a movie villain to me) generate misleading signals contributing to obesity.

That was scientific, but read it again.

At the core of her...

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Weight Loss Woes and Subtle Sabotage

weight loss Aug 15, 2023

I can picture it: You have all your ducks in a row. Food journal? Check! Regular workouts? Absolutely! Enough fiber to rival a scarecrow? You're determined to tackle your weight-loss goal head-on. But, despite your valiant efforts, the scale refuses to budge. What gives?

There are subtle saboteurs when it comes to weight loss. I know you're doing ALL the things, but sometimes we forget some really foundational things needed to get rid of those stubborn love handles and bat wings.


1. Damn Dehydration

You've heard it before – drink more water, lose more weight. Simple, right? Well, not exactly. Sure, H2O helps curb your appetite, but when you're parched, your kidneys call in sick, leaving your liver to pick up the slack. The result? Fat gets stored instead of burned off. 

The real kicker can be fiber. Maybe you're piling on the roughage like there was no tomorrow, but without enough water, things down there tend to get, uh, stuck. This...

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Simplify lunch for you AND your child.

Uncategorized Aug 15, 2023


All the talk online is about what to pack in your kid for lunch when they go back to school...

All while I know the women behind those lunches are living off of coffee and scraps from their plates. The leftover waffle and a few leftover berries. Always the leftovers. 
Stop it. 
It's not enough fuel for you.
It's why you're exhausted and need more coffee.
It's why you can't lose weight even though you're "not eating that much". Right. it makes it weight loss harder. 
If you are making your kids lunch, then make yourself lunch too. Yours doesn't need to look much different from theirs.
Below is my Meals Made Simple PDF for you to download and put on your fridge so you can build yourself a damn lunch. 
Oh, and those glass containers above are soooo good. So good.
Featured here in my video too. 
Stop starving yourself until you're shaky. 
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The One Food That Changes Everything

recipes Aug 11, 2023

The best part of waking up shouldn't be coffee in your cup! Remember that catchy commercial toon in '96? If you weren't alive yet, here ya go

While we are used to our routine of stumbling to the coffee pot, getting ready, and heading out the door with only a travel mug, we are sabotaging our nutrition. 

In order to have fuel/energy for your day, blood sugar stability (i.e. less cravings), and the ability to build muscle, you need protein-powered mornings. I love the alliteration and all, but it's true, and I will prove it to you!  


How much are we talkin?

1.  .8-1g per lb of Body Weight. (you doing the math in your head). Sh*t, that's a lot. Yep. And my guess is you're not getting enough. No need to be a mathematician about it; get an idea of protein amounts so you can estimate better. OH, and remember, my Half Your Plate Guide really simplifies things. If you missed that guide, it's here 

2. A 20- 30-Gram Minimum at breakfast...

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Spot The Swap: Finding Weight Loss Success

blueprint mealplan portions Aug 01, 2023

Remember "Where's Waldo?"

Let's tap into those skills and spot the difference.  

It may feel like building a balanced plate is like trying to find Waldo, but it doesn't have to be that way. 

Adding more vegetables, limiting rice/pasta/noodles/tortillas, and using slightly less of the sauce, cheese, and avocado, lowers the calories and gets closer to my FFP on The Blueprint Plan. I have attached a plate guide below.
Restaurants typically serve the size on the left, which is why you should try not to clean your plate at restaurants. Eat slower and enjoy the meal, and I PROMISE you'll feel full much faster. 
If you want help with FFP plates in the palm of your hand, check out my app, Better Body!
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Walk This Way

exercise Jul 26, 2023

I know you can hear the guitar riff of that song right now. You know I love a vintage hit, so I thought it would be perfect for today's post. I want to talk about walking, I know, big shocker

Walking is the most natural, accessible, and budget-friendly exercise out there. There are TONS of impressive benefits to surpassing the 8000-step mark. 

I know 8000 steps may seem like a big number (I encourage my clients to do 10,000), but it really is attainable! It doesn't need to be a big chunk; actually, little walks throughout the day are BETTER. Just move any way you can throughout the day. Walk while talking on the phone or scrolling social media. Do walking meetings with coworkers or set up a standing desk or treadmill desk for your WFH gig. Even parking further from the store or, yes, taking the stairs...I know, I know...makes a HUGE difference. 

Here are some of the benefits:


Boosted Cardiovascular Health

Walking more than 8000 steps a day gets your...

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Are you taking care of your gut?

Uncategorized Jul 11, 2023

Raise your hand if you had a Tamagotchi. Remember how you had to care for it, or it would make weird noises, beep and then get sick? Turns out our guts are like those little egg-shaped digital pets. Our tummies need care and attention too. I am not talking about toning and working on the washboard abs; no, I want to focus on what is inside, your gut. Gut health is critical to overall health, and today I want to tell you about one of my FAVORITE products. Now, I blab a lot about how the diet and wellness industry isn't always honest, so before I ever recommend any product, I do my research. I want to let you guys know about Seed Prebiotic/Probiotic. Hands down, this is the best! 


Backed By Science

Okay, let's be real; we millennials love some science-backed facts. It's not just your regular probiotic; it's a synbiotic that brings prebiotics and probiotics together for the ultimate benefit. The potent strains in Seed were handpicked by scientists (cue...

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Strength Train Your Way to Middle-Aged Awesomeness: Breaking Free from Cardio Conundrum!

strength training Jul 05, 2023

Picture this: A group of middle-aged women diligently pounding the pavement, drenched in sweat, as they power through their cardio workouts. While there's no denying the benefits of cardiovascular exercise, it's time to break free from the cardio chains and embrace the iron! Yes, ladies, it's time to discover the wonders of strength training. Get ready to sculpt your body and boost your confidence. The best part? You'll feel great!

Here's why you need to ditch the endless cardio and embrace strength training!


Buh-Bye, Flabby Arms! Hello, Toned Guns!

Let's face it—those flabby arms that flap around like windsocks when you wave goodbye are less than desirable. Cardio alone won't give you the toned, sculpted arms you dream of. By incorporating resistance exercises like bicep curls, tricep dips, and push-ups into your routine, you'll notice those "bye-bye" arms tone right up.


Bone Health: Stay Solid Like a Rock!

Middle age brings a new set of concerns,...

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How To Get Happy Vibes Without Food and Alcohol

mental health Jun 28, 2023

Pretty sure you know by now that I love food, making food, eating food, talking about food. 

But let's talk about the importance of finding joy and pleasure beyond just what we eat and drink. I know, I know. That's not as much fun. 

 A tasty meal can definitely make us happy at the moment, that instant gratification, but relying solely on food for ALL our pleasure can lead to unhealthy habits like overeating or emotional eating. This is the same with binge drinking. It is a cycle that leaves you feeling way worse.  

So, here's the deal: dopamine, the "feel-good" neurotransmitter, isn't only triggered by food and alcohol. That's so dope (haha, see what I did there?)


What To Do Instead

 We get those happy vibes from: 

1. Engaging in activities that bring excitement, happiness, and a sense of accomplishment.

2. Spending time with friends and being part of a community. Socializing, laughing, and having meaningful...

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