I think most people can agree that fast food is not a healthy option and not something you should rely on regularly. However I’m also human and realize that sometimes it’s the only option you have. Most fast food chains have some lower calorie, macro-friendly options on the menu, you just need to know where to find them! For this post, “macro-friendly” means 20g of fat or less, and at least 15g of protein. So here are some macro friendly options at 8 popular fast food chains: McDonalds McDouble (no cheese) and kids fries: 20g fat/47g carbs/21g protein (450 calories) Artisan Grilled Chicken Sandwich and kids fries: 12gRead More →

the best non-slip workout headbands

Over the years I’ve wasted hundreds of dollars on different headbands that claim to be made for “fitness” or “exercise” and promise to be “non-slip”. However despite these bold claims, they all fall off 5 minutes into my warmup. Or even worse, they fall off when I just wear them around the house. After all of these years I’ve finally found a few brands that stand up to even my toughest workouts. So whether you do Crossfit, Pilates, Zumba, Spin, or are a marathon runner, you can trust that these are the best headbands for any type of exercise. Here’s a list of the topRead More →

If you’re currently following a macro tracking diet (aka “iifym”) then you’ve probably run into the issue of how to accurately track alcohol. We all know that alcohol isn’t the healthiest beverage, but I think it’s extremely important to know how to properly include it in your healthy lifestyle. I’m not going to lecture you on the empty calories in alcohol, that’s not what you’re here for. I’m a realistic person and I understand that there are going to be times where you just want a damn drink. And instead of talking you out of it, I’m going to show you how to accurately track it! StepRead More →

I am a big believer in tracking your food intake. I think it not only helps open your eyes to the calories in the foods we consume, but it gives you a better idea of realistic portion sizes. It also helps hold you accountable for the food choices you make. I’ll admit that tracking your food is a lot of work, but when done correctly it will pay off. If you’re taking the time out of your day to track your food, then you want to make sure that you are doing it correctly. So here are 7 mistakes you’re making when tracking your foodRead More →

Whether you are an employer in a large corporation, run your own small business, or are an employee at an office job, it’s important to have a healthy work environment. I mean think about it…you spend about 40 hours a week (if not more) at your job, so you want to be as healthy there as possible! For some of us, we spend more time at work than we do at home. So if you are only trying to create healthy changes in your home life, you’re missing out on a huge piece of the puzzle. I’ve worked in corporate wellness programs but I have alsoRead More →

If you’ve been counting your macros then you probably realize how difficult it can be to hit your targets every day. Sometimes it’s 9:00pm and you still have 40g of protein left. Or maybe you just finished eating lunch only to realize that you already went over on fat for the day. It can be extremely frustrating and challenging to hit your macros spot on. But it doesn’t have to be! I’m going to share with you my #1 tip for how to easily hit your macros every day! But let’s back up for a minute. If you are unfamiliar with macro tracking, please take aRead More →

  If you’re reading this then you have probably heard something about macro tracking (or “iifym” for “if it fits your macros”). You’ve probably heard about someone’s wild success reaching their physique goals while still eating donuts and pizza and ice cream. I bet this even sounds too good to be true…yet here you are doing your research. Good for you! Clearly you’re ready to make a change in your health, and you’re trying to find a sustainable way to do so. And macro tracking just might be the solution for you! If you’re still not totally sure what macro tracking is all about, pleaseRead More →

protein bar aisle

As a health coach, I am all for getting your vitamins and nutrients from real, whole foods. But as a busy human being, I am also about convenience. Therefore it’s not uncommon to see me grabbing a protein bar out of my bag between appointments. I have tried hundreds of protein bars over the years. Some delicious and some so disgusting that they got thrown out after one bite. Some super healthy, and some that were more like a protein packed candy bar. With all of these different bars on the market, I realize just how confusing it can be. So I decided to makeRead More →

There are so many “recipes” out there for making hard boiled eggs and they all claim that they are the best. So how are you suppose to know which method to follow? I have tried so many different ways to cook eggs over the years, but for the past year I have been following one method religiously. Now why should you trust me? I cook up a dozen hard boiled eggs every single week during meal prep. I eat hard boiled eggs every morning because they are a quick and easy source of protein. They also make a wonderful, portable snack. So let’s get downRead More →

Finding beauty products that are both all natural and effective can be extremely difficult! Throw in wanting an affordable price tag and you have yourself a nearly impossible task! Over the years I’ve come across many different all natural beauty products. Some worked wonderfully, and other failed miserably. So in order to save you all time (and money!) I am going to share with you the list of beauty items that made the cut: Swanson Tea Tree Oil Face Wash This face wash is amazing! It cleanses your face without drying you out. My skin is the best it’s ever been since I switched toRead More →