Life After the Nutrition Challenge

October 15, 2019 Written by

Life After the Nutrition Challenge You made it! After weeks of clean eating, being mindful of your portions, staying hydrated, exercising, mobilizing, sleeping like a baby, working toward your goals and motivating everyone around you! But, now what? What happens after the nutrition challenge? Preparing for life after a nutrition challenge is not a huge topic many nutrition challenges address (resulting in a lot of those notorious ups and downs).... Read More

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Do I Need to Count Macros?

October 3, 2019 Written by

Scroll through some news feeds and you’re sure to see talk of counting macros, weighing and measuring food, eating for performance and even carb cycling/refeed days. All of it can seem pretty overwhelming for someone who wants to get their nutrition in check. But what if you’re ready for more? Do you really need to count macros? Or is portion awareness the way to go? It all depends on your lifestyle and your goals. What are Macronutrients (aka... Read More

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Looking for Natural Remedies for Cold and Flu Season?

October 1, 2019 Written by

Don’t get caught germ-handed during cold and flu season. Sneezing, coughing, stuffy nose, fever…the list can go on forever. These natural remedies for a cold might help you provide some relief. Natural Remedies for Cold Season Wash Your Hands Anytime you come in contact with other people’s germs (the grocery store, the box, the post office), chances are you could be transmitting those germs to your body. Take an extra minute to wash your hands... Read More

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LEVEL UP🔼 Foundation Nutrition & Lifestyle Challenge Rules

September 2, 2019 Written by

WHAT IS THE CHALLENGE? The Level Up Nutrition & Lifestyle Challenge is a habit based program to help you achieve your body composition and performance goals. The challenge begins Monday, Sept 9 and runs through Sunday, Oct 20. All nutrition challenge rules are below. Do you want to lose body fat, gain muscle, perform your best at the gym or gain more energy for life? Then this challenge is for you! Nutrition is the cornerstone for optimal mental... Read More

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How Much Should I Eat? Portion Guidelines Explained

September 1, 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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Importance of Staying Hydrated

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We need water to stay alive. Yet, we lose it all the time through sweating, respiration and excretion. Staying hydrated is important for many reasons; it lubricates joints, regulates body temperature and brings nutrients to cells to name just a few.  How Much Water Do I Need? So, how much water should you drink? Most adults need about three liters of water every day. But, as always, many factors should be taken into consideration: Larger individuals... Read More

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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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Sleep 101: How much sleep do you really need?

August 1, 2019 Written by

So, your training and nutrition are both on point, but you still don’t perform the way you want? Poor recovery  habits, like a lack of sleep, may be to blame. So how much sleep do you need in the first place? In this series, we’ll take a look at some of the most common questions about sleep. How much sleep do you need (really)? Most of us know that getting enough quality rest is important, but, far too few of us actually make shut-eye a priority.... 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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