Can You Really Build Muscle and Get Lea...

Yes! It is absolutely possible to build muscle and get lean in your 40's and beyond. Just a few years ago, I ...

00:35:03

May 03, 2024

What to Do When You Don't Like Tracking...

“But, what if I don’t like to count macros?” Here is the thing. If you are struggling with reaching your go...

00:32:28

March 14, 2024

Why You Are Not Losing Fat, Even on a L...

Not losing fat even though you are eating very little? You CANNOT live in a calorie deficit! Even if you have bod...

00:27:46

February 29, 2024

How to Stop Binge Eating at Night

Ready to stop eating thousands of calories at night? Tired of self-sabotaging with sugar? This episode discusses n...

00:36:05

February 19, 2024

Get the Results You Want With This

I am on mission to show a different perspective on macro counting and keto. When used correctly, macro counting an...

00:35:36

February 05, 2024

Make Nutrition Easy with These Three Si...

Changing your nutrition habits and reaching your body composition goal doesn't have to be complicated-or depri...

00:39:45

December 28, 2023

What to do After a Fat Loss Phase

Do you find yourself going off the rails after a diet? Or maybe you notice the weight slowly creeping back on afte...

00:31:37

December 08, 2023

Why You Shouldn't Use Exercise to Lose ...

Every Thanksgiving, we all see the BS of social media and local gyms encouraging us to "burn off the Thanksgiving"...

00:32:53

November 30, 2023

How to Keep Eating Under Control This H...

You don't have to stall or lose progress over the holidays. With a few simple mindset shifts and coming up wit...

00:36:48

November 21, 2023

Six Ways Women Try to Lose Weight That ...

I understand the frustration and doubt when you feel like you're not making any progress in your fitness jour...

00:28:37

November 14, 2023

Why Keto is THE Solution

Today I wanted to chat with you about why the keto diet can be so beneficial for women. Through my research of the...

00:22:39

October 31, 2023

Become a Fat Burner with the 5-Day Keto...

It's Here! Today is the day! I am inviting you to join me for the 5-Day Keto Kick-Start! The challenge begins ...

00:18:31

October 24, 2023

Why Macros Matter for Body Composition

Macro and calorie tracking can be a powerful tool to use to attain optimal body composition. I understand it can b...

00:24:47

October 19, 2023

Top Tips for Training on Keto

As an exercise fanatic, I previously shied away way from the keto diet because of the fear that it would be impos...

00:56:08

September 14, 2023

Losing Weight When Your Family Isn't On...

It can be difficult to change eating habits or try another way of eating when your partner or family doesn't s...

00:39:45

August 18, 2023

Why Fat Won't Make You Fat, Training on...

So many good nuggets in this episode! Fat won't make you fat. I discuss low-fat versus high-fat and how ea...

00:51:58

July 27, 2023

3 Common Mistakes Women Make with the K...

The ketogenic diet is the most effective way for women to lose fat and improve their hormone and metabolic health!...

00:51:59

July 13, 2023

Are You Making These Mistakes?

Perimenopause, the onset of menopause, can present challenges with acheiving optimal body composition. As we age, ...

00:40:30

June 20, 2023

Your Progress Would Be Faster If You Di...

What makes a huge difference in the results that you get? Be a data nerd and track your progress!  The biggest d...

00:45:23

June 01, 2023

Should I Cut, Maintain, or Build?

If you are struggling with seeing the results you want, have you considered trying an alternate approach?  Even i...

00:32:07

May 09, 2023

The Best Way to Train in Your 30's, 40'...

Today I want to chat with you about the best way to train in your 30's, 40's, and 50's, so you look an...

00:39:29

April 27, 2023

Reverse Dieting Part 2

Part two of Reverse Dieting! You can check out part one which released August of 2022. Have you been dieting for ...

00:32:50

April 12, 2023

The Four Stages of Metabolic Adaptation

Are you experiencing stalls with fat loss? Or maybe what worked for you before, just isn't cutting it anymore?...

00:37:50

April 04, 2023

Changing Your Relationship with Food

If you want to change your relationship with food; no matter what your ultimate goal is-you need to start talking ...

00:42:00

March 27, 2023

Getting Real With You About My Macros

A few months ago I was noticing a slow weight creep coming on and I was taking a harder look at how calories were ...

00:37:33

March 20, 2023

My Low Carb, High Protein Protocols

Lowering your carbohydrate intake while increasing protein and/or fat can give you many benefits including: Lowe...

00:27:19

March 16, 2023

Common Mistakes When it Comes to Approa...

A lot of women make these mistakes when it comes to losing weight: Taking diet and exercise to the extreme. ...

00:23:12

March 02, 2023

The Hierarchy of Fat Loss

When it comes to fat loss, a lot of women increase their exercise intensity, exercise frequency, or exercise volum...

00:29:45

February 14, 2023

Mindful Eating

A lot of us reach for food automatically, even when we are not hungry; for a variety of reasons. We may be eating ...

00:35:09

February 06, 2023

Calorie and Carb Cycling

Every woman should vary her calorie and carb intake! Why? Our metabolisms are great at adapting. This is why eve...

00:30:36

January 31, 2023

When You Know What to Do, But Just Don'...

Do you know what to do to acheive what you want, but just can't seem to follow through consistently? What is behin...

00:27:46

January 17, 2023

Why Women Struggle with Reaching Their ...

I want to share a little secret with you today about why women struggle with reaching their goals.  It’s n...

00:17:41

January 02, 2023

How to Avoid Holiday Weight Gain

You don't have to stall or lose progress over the holidays. With a few simple mindset shifts and coming up with a ...

00:47:51

November 23, 2022

When a Plateau Isn't Caused by Calories

One thing that I have learned from my experience coaching and training women for over a decade; and as a 41-year o...

00:32:41

October 26, 2022

My Top 5 Fat Loss Tips

It can be easy to point the blame to hormones when struggling with weight loss. And yes, our hormones can have a h...

00:30:45

October 18, 2022

Why You Shouldn't Fear Fat

One big change I have made with my nutrition is shifting to a low carb diet. I’ve been successful with this appr...

00:37:42

October 12, 2022

How to Get Your Motivation Back

It is officially the last three months of the year! This is the time when we may notice our motivation beginning t...

00:39:10

October 05, 2022

Nutrition Strategies for Thyroid Health

One of the most debated topics in the low carb space is, does the keto diet affect thyroid function? In this episo...

00:57:35

September 05, 2022

Clearing Up Limiting Beliefs About Keto

I will admit, even just a few years ago I was very hesitant about the keto diet. Before I understood how this way ...

00:25:34

August 29, 2022

When Eat Less, Exercise More Doesn't Wo...

When it comes to diet and exercise, it can be easy to feel like you are not doing enough to reach your goals. Or i...

00:37:53

August 15, 2022

Meal Planning for Fat Loss

Meal planning can solve just about any nutrition problem! LOL as a trainer for over a decade I have heard jus...

00:41:24

August 08, 2022

Reverse Dieting

Have you been dieting for weeks, months, or even years? Have you seen a stall, or a complete stop in your progress...

00:21:57

August 01, 2022

Taking an Intuitive Approach With Nutri...

Intuitive eating is a non-dieting approach to changing eating habits. Intuitive eating is about learning how to li...

00:40:02

July 27, 2022

Beginner's Guide to Macros

Tracking macros is a powerful tool that can help you on your body re-composition journey. I know it can be confusi...

00:45:18

July 20, 2022

How to Pull off a Diet Break

Taking a short break from dieting-the tracking, weighing, measuring, and counting can help you.... Clear up...

00:42:06

July 14, 2022

How to Become a Fat Burner

Did you know you can be a sugar burner or a fat burner? Using your own body fat and dietary fat you consume as you...

00:34:24

July 05, 2022

Are You Focused on the Wrong Things for...

Are you experiencing stalls in weight loss even with sticking to a low calorie diet? Have you seen progress slow o...

00:32:36

June 27, 2022

Understanding Emotional Eating

Emotional eating (eating when not physically hungry) can make changing your eating habits and reaching your body c...

00:29:38

June 20, 2022

Debunking Metabolism Myths

Does eating several mini meals a day boost metabolism? Is breakfast really the most important meal of the day? Is ...

00:25:48

June 16, 2022

Avoiding Perimenopausal Weight Gain

"Breathing seems to put weight on me!" This is what one of my new clients said to me the other day as she was expl...

00:27:55

June 14, 2022

Five Simple Ways to Go Low Carb

A low carb lifestyle can offer many great benefits including increased insulin sensitivity, managed hunger, and ca...

00:23:34

June 06, 2022

Intermittent Fasting Q and A

Intermittent fasting is a hot topic in the health and wellness space, and for a good reason! Intermittent fasting ...

00:26:22

June 02, 2022

How to Get Cravings Under Control

Cravings. We all experience cravings from time to time. If we don't know how our cravings are getting triggered, u...

00:24:39

May 25, 2022

You Can See Progress Without Perfection

A lot of this work has nothing to do with food, and everything to do with mindset. Being in an all-or-nothing mind...

00:19:43

May 20, 2022

A Healthy Approach to Intermittent Fast...

Intermittent fasting can offer many great benefits including creating a calorie deficit, getting into a ketogenic ...

00:21:46

May 17, 2022

Are You Not Eating Enough for Fat Loss?

Is metabolic slow down really a thing? What happens to our metabolism when we chronically diet? Fat loss essential...

00:16:03

May 13, 2022

The Secret to Sticking with Your Diet

Here is how it usually goes down: You have a goal in mind that you want to reach. At first, things are going well!...

00:18:55

May 11, 2022

Improve Your Body Composition and Metab...

Achieving optimal body composition is a little different; and can be more challenging as we get older. Improve you...

00:15:38

April 26, 2022

Why You May Not Be Losing Weight

What does it take to reach and maintain optimal body composition? In this episode we explore some things that may ...

00:11:21

April 20, 2022

Why You May Not Be Losing Weight

What does it take to reach and maintain optimal body composition? In this episode we explore some things that may ...

00:11:21

April 19, 2022