6-Week LEVEL UP🔼 Foundation Nutrition & Lifestyle Challenge 2019

August 7, 2019 Written by

What is the 6-Week LEVEL UP🔼 Foundation Nutrition & Lifestyle Challenge 2019? What if I told you that you’re only 6 weeks away from a healthier YOU? 6 weeks of getting back to the basics of healthy living so you can finally create a ​lifestyle that lasts! When did healthy living get so crazy complicated? It’s like suddenly if we’re not drinking a bulletproof coffee and counting macros, we’re not doing it right. But... Read More

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How Much Should I Eat? Portion Guidelines Explained

June 18, 2019 Written by

How Much Should I Eat? Portion Guidelines Explained Portion guidelines can be tricky. Not sure how much to eat? The best place to start is by using your hand. Fit in a good balance of protein, veggies, smart carbs, healthy fats by using your hand(s) as your guide to build your plate for each meal/snack. Protein Females: 1 palm (~ 20-30g of protein) Males: 2 palms (~ 40-60g of protein) Vegetables Females: 1 fist Males: 2 fists Carbohydrates Females:... Read More

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How to Use MyFitnessPal Effectively | Foundation Nutrition Coaching

June 4, 2019 Written by

Ready to take your food tracking, water intake and measurements a step further? Whether you want to lose weight, gain muscle, lean out or feel more energetic throughout your day, MyFitnessPal is a user-friendly tool to help you reach your goals and set you up for success. On this post, I’m going to dive into some insider tips on how to use MyFitnessPal effectively. As a Nutrition Coach, I love having the ability to see what my clients are eating... Read More

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Control Stress Before It Controls You

May 13, 2019 Written by

Most of us spend our days putting out fires and trying to control stress. Whether it’s handling household tasks, responding to work demands or wiping little noses, our lives are full of stress. Here’s the thing… Many of us thrive on those demands. We’re wired to put other people first and tackle epic to-do lists. That is, until our energy runs out and we realize we don’t have anything left to help ourselves. One day we find ourselves mentally... Read More

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Mindful Eating

May 12, 2019 Written by

Mindful Eating: Slow Down for a Moment Why do you eat when you eat? Are you hungry, bored, stressed? Today, we’re going to review some simple ways to recognize these habits (you may not even realize you’re doing it), and talk about ways to navigate around them for more mindful eating. Eat With Your Brain Most of us are guilty of aimlessly walking into the fridge after just eating a meal, opening it up and searching for something else to eat. Are... Read More

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Changing Habits

May 8, 2019 Written by

Changing Habits With Success Changing habits, like changing a training program, comes with a natural ebb and flow. One day you’re making tremendous progress and the next day you feel like you’ve regressed. It’s an normal (and important) part of the process. It’s normal, but it’s not easy. I get it, finding a steady rhythm of consistency to change your habits and food choices can be challenging. But thankfully there are a couple proven ways... Read More

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Macronutrients for Energy Balance

February 28, 2019 Written by

Balancing Macronutrients for Energy Macronutrients, you probably know them as “macros,” include carbohydrates, protein and fat. Each one plays a significant role our health, affecting our energy levels and body composition, our ability to do work and recover from exercise as well as our fight against chronic disease. Today, we’re going to touch on energy balance and how the kind of macronutrients you choose (for example, minimally processed... Read More

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Reset Nutrition Challenge Results! Congratulations!

February 18, 2019 Written by

Our 6-Week RESET Nutrition Challenge Results Are In! We are so amazed by everyone’s efforts, results and endless support for each other during the 6-Week Reset Nutrition Partner Challenge. You were all so dialed in to your goals – from the quality and quantity of your nutrition to making some serious lifestyle changes, including hydration, exercise, mobility, sleep and inspiring those around you. It is our sincere hope that everyone will... Read More

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Sleep 101: How does (a lack of) sleep impact performance?

February 10, 2019 Written by

Getting enough quality sleep is often emphasized for competitive athletes to promote physical and mental recovery from rigorous training sessions, minimize the risk of injury, prevent fatigue and boost performance. And losing sleep can directly impact performance, too. The last question we’ll address in our Sleep 101 series is how sleep – or a lack of – can affect your performance in CrossFit or weightlifting as it relates to competitions. How... Read More

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Sleep 101: Can you repay “sleep debt?”

February 4, 2019 Written by

If sleep were a credit card company, most of us would be in trouble. Regardless of the cause, sleep debt is the accumulated amount of sleep loss from insufficient sleep. Can you repay “sleep debt?” Whether it’s due to a new Netflix series you can’t stop binging on or extra hours at the office, sacrificing sleep Monday through Friday is something we all do, more often than we’d like to admit. Lose an hour every night and you’re faced with... Read More

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