Blog
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Recovering Your Freedom After Years of Dieting
I have been looking into many medical studies regarding weight loss or better yet, the lack of weight loss for people who work hard to maintain a calorie deficit. This is what I learned
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Weekly Menu
What I’m Eating This Week I am trying a new thing when sharing my menu. I get a lot of questions about recipes so I thought I’d include a few recipes along with my weekly meal plan. Opening the Day: I start every morning with protein coffee as my pre-workout. I drink my coffee as…
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Why You’re Not Losing Weight In A Calorie Deficit
Weight loss might be one of the longest most challenging adventures to undertake, especially as a woman. There are so many factors that affect weight in any given week. From hormones, water retention, lack of sleep, and stress to biological factors – weight is rarely a steady decrease.
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Weekly Menu
Trying to plan meals around kids, activities, and various schedules is a tough task. The challenge doesn’t stop there for me. Some weeks, I eagerly anticipate creating and trying new dishes, while other times, the mere thought of cooking feels overwhelming.
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Protein Grain Bowl
Salads and grain bowls have been my go-to for lunches lately. I am stretching myself with vegetables and flavors I didn’t think I’d like them and yet I am pleasantly surprised by their rich deep flavor and filling results. This week it is a Protein Grain bowl is beyond surprisingly delicious: Ingredients for one serving:…
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Weight Loss & Mind Renewal
It seems like every woman I speak with is struggling to lose weight, has a terrible relationship with food, or is confused about what food to eat or what exercises to do. 10-years ago I left the fitness industry because I was, I too, was confused, exhausted, and filled with frustration with my body. It…
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Shepherd’s Pie Soup
It’s fall and soups become a staple in our house. I stumbled across a recipe for shepherd’s pie soup that I added my own twist to and it was one of the best soups I’ve made. Here’s how I did it. Ingrediants Directions
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3 Things To Improve Your Body Image
Calling all women to talk about themselves differently I don’t usually like to assume, however, I’m pretty sure I can assume that every woman reading this blog speaks about their looks and/or body negatively. Some more than others – but all of us privately or publicly tear ourselves down. Every time I walked by the…
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Chipotle Black Bean Burgers
This is my favorite lunch. It is filling and energizing for my day. I always use half a bun for my burger and add a side of cottage cheese for extra protein. Black Bean Patty Chipotle Mayo (mix it all together) Make it
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Quick Southwest Chicken Salad
Ready in 15 minutes! Instructions Assemble Top the lettuce with cooked chicken, 2-3 tbs corn, 2-3 tbs black beans, a hand full up tortilla chips (smashed), and drizzle with chipotle ranch dressing. Eat and enjoy!
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Date Caramel Cottage Cheese Toast
Saw this recipe on TikTok and had to try it – so glad I did! It’s seriously delicious. Ingredients Date Caramel Put it together
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Autumn Chicken Dinner
This time of year opens up some great dinner options. Texture is one of my favorite things about food and this meal supplies the comfort of fall and the texture of warmth.
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What I Eat In A Day – Protein Focus
I fully confess that I don’t fully have my nutrition dialed in. Sometimes I have ‘perfect’ days and sometimes I have some ‘comfort’ days. By comfort, I mean, I snack on cookies, homemade peanut butter cups, chocolate-covered dates, or chips and crackers. Nothing is wrong with any of these so if you have ‘comfort’ days…
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How Your Cycle Impacts Food, Weight, Performance & Why It All Works Out
If we all sat in a room together and I said “Raise your hand if you’ve said you hate something about your body” every single one of us would raise our hand. Why? I’ll tell you why.. We compare ourselves to women around us and to airbrushed magazines on shelves deciding in our mind that…
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The Solid Female Athlete
If you follow me on social media you’ve seen that this week has focused on injury prevention. As I put together my thoughts for this blog I realized that the same steps to improve performance and reduce injury risk were the same steps that I’d tell someone to begin unlocking their full potential and self-love.…
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How Much Should I Eat??
In order to adjust to low energy availability our body starts picking systems to get less energy. Our brain is one of the first to slow down. Cognitive function needs a lot of energy, so without enough we will being to feel groggy, make poor decision, increase in irritability and lack basic self-control. From there…
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The Work, The Pressure, & The Peace
Trust the process. Especially if you are young, you have so much time, and no single event, game, or performance will determine your future. The work, the desire to grow, the positive mindset, and the belief in yourself – that sets your future! Anywhere worth going and anything worth having is a process and not…
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Hydration and Shot Accuracy
If I haven’t convinced you already, I’ll leave you with this one study that took a group of athletes to play a 40-minute game with and without drinking water. “2v2 full court”. The athletes who had fluid restriction experienced an 8.1% decrease in field-goal percentage between the first and second half. The athletes that had…
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Injured Athlete Nutrition
While the road to recovery involves numerous processes and support from a variety of disciplines, nutrition can clearly have a large impact on the healing process because the quality of the athlete’s rehabilitation and the athlete’s body composition matters when returning to play.
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Big Fat Salad
Today’s real point is to share the big fat salad recipe that I have for lunch most days. I do this because it is a quick and delicious way to make sure I get all my vegetables in, it takes the guesswork out of lunch, and, for me, it removes that afternoon crash and brain…