If you’ve ever been to a gym before, I’m sure you have noticed the little screen on any cardio machine that says “calories burned”. It might look nice when you see it say you burned 500 calories, but have you ever questioned just how accurate it was? As a fitness professional, I can assure you that by just entering your “age” and “weight” is nowhere near enough information for an accurate calorie burn. So many other factors come into play like gender, height, body fat percentage, and fitness level. In addition, if you are constantly hanging onto the hand rails on the treadmill this willRead More →

bare feet in bed sleeping

Your life is busy. I get it. I understand that when you feel like you have a million things to do, that sleep is an easy thing to cut out. But what if I told you that simply getting more sleep could help you reach your weight loss goals? And that with the combined weight loss and increase in sleep, you would have more energy and feel better than ever? I bet I have your attention now. As a certified Health Coach, it’s my job to help people feel their best and be the healthiest version of themselves. Did you know that at least 40%Read More →

I don’t know about you guys, but I can’t just walk into the gym without a plan and expect to have a good workout. Even when I’m training my clients, I always plan their workout ahead of time. But don’t get me wrong, planning a workout can be difficult in the beginning. It’s hard to know even where to start! So I thought I’d shed some light on how to plan a workout (or at least share what goes on in my head when I plan!). Before I even get started, please remember that this is just what I do, this won’t necessarily work forRead More →

Female with nice back muscles

If you’ve ever spent time in the gym, then I’m sure you’re used to seeing people throw back protein shakes before they even leave the gym after their workout. This is geared toward the idea that in order to maximize your strength gains, you need to fuel your muscles immediately after your workout. The common term for this theory is called the “anabolic window”. It is referring to the 30 minutes immediately post exercise where if you consume calories you can shift your body from a catabolic state (breaking down tissue) into an anabolic state (repairing and building tissue). Some people believe that if youRead More →

I love Chinese food. Nothing’s better than a huge bowl of fried rice with General Tsoas chicken. Even though it leaves me hungry an hour later, I still love it. I love everything about it, except for the calorie and sodium content! I’m all about balance, and trust me, I’ll definitely pig out on Chinese food every so often. But sometimes it’s nice to create healthier versions that don’t leave me as bloated. So I created this healthier fried rice recipe! I served mine with some grilled chicken covered in a little general tsoas sauce that I found in my local supermarket. The sauce isRead More →

Isobag mini packed with healthy food for work

I totally understand when people tell me that they have no time to workout because of their full-time job. I get it. I also have a full-time job that usually turns into more than 40 hours a week. I realize just how easy it is it fall off track. Especially when my days can be booked full with appointments with hardly any breaks in between! However all of my crazy hours have just helped me get better at planning. Meal prep is now more important than ever. Before I used to get away with making 2-3 meals at a time. But now I’m cooking 7-9 mealsRead More →

healthy pesto chicken with green beans and rice

Pesto is one of my favorite things. If I’m out at a restaurant and they have something with pesto on it, I am most likely going to order it. I don’t know what it is about pesto, but I could eat it all the time! I am going to share with you guys one of my favorite recipes! It is simple enough that it doesn’t take long to throw together. But it tastes like something you’d find at a fancy restaurant. That’s a win-win in my book! This Baked Pesto Parmesan Chicken is delicious, and it only really requires 3 ingredients! Due to the sizeRead More →

garlic roasted sweet potatoes in a bowl

I am obsessed with sweet potatoes. I’ll admit it. It’s starting to get out of control. I’m finding ways to sneak them into my meal prep each week because I love them so much. But sometimes, I just like to keep them simple. So I thought I would share with you my favorite way to make them. It’s super easy and just 3 main ingredients! Start out by preheating your oven to 425 degrees. Then grab a baking sheet and cover it with tin foil and spray it with a non-stick cooking spray. Set aside. Then grab your sweet potatoes and wash and peel them.Read More →

The supplement world is booming. There are hundreds of supplements out there claiming to do everything from burn fat all the way to increase muscle mass. Branched chain amino acids (BCAAs) are one of the most widely used supplements in the fitness industry. So before you go spending lots of money on BCAAs, let’s look at the research to see if it’s even worth the effort. What are BCAAs Amino acids are the building blocks of protein. There are nine essential amino acids, meaning that they are crucial to our survival, and without them we would die. Out of these nine essential amino acids, threeRead More →

sweet potato turkey chili with beans

**this recipe has since been updated HERE** When you have an extra sweet potato laying around, and you already thawed some ground turkey for your meal prep this week, you find a way to put them together! When it’s freezing outside I always crave warm meals. So soup and chili and two of my go-to meals during the winter! I was craving a warm, hearty chili, so I started doing some searching and found this amazing recipe for sweet potato turkey chili here. I searched through my cabinets to see what I had on hand (I really did not want to go to the grocery store), and make a fewRead More →