It doesn’t matter how many calories your tracker says you’ve burned. Calorie trackers are wrong – they OVER estimate calorie burn. Here’s what’s needed if weight loss is your goal: 1. Track your calories to understand your intake. 2. Stay active – you’ll actually burn MORE calories through out the day when you do things … Continued
Are you going thru a rough patch? It happens to all of us from time to time. Currently I’m employing these 4 tips as I navigate a time of family loss & business changes: 1. Protect your sleep – You can handle all ‘the things’ better when well rested. 2. Move – Gentle movement, like … Continued
You’ve been lied to about belly fat… Here are 3 facts to remember: 1. Everyone has belly fat. In fact some belly fat is healthy & normal. 2. Fat distribution is genetic. Some people hold more fat in their belly region. 3. You can’t sit up your way to belly fat loss, you can strengthen … Continued
Question… How do you know how to breathe? Heal a cut? Create a baby? Lose weight? You don’t, but your body knows. So instead of trying to trick your body into weight loss, just give your body what it needs & it’ll do the rest. Listen to your body’s cues. Eat healthy food when you’re … Continued
How consistent are you on the weekends? If you’re ‘on the path’ nutritionally during the week, but fall off track on the weekends, this could be the reason why you continue to ‘maintain’ your weight’. Rather than being super strict during the week, then feeling the need to binge on the weekend, you might do … Continued
Can’t sleep? Choose your evening foods wisely. Foods to avoid include: -Processed foods high in sugar can cause an insulin spike & then subsequent cortisol spike -Spicy foods can cause acid reflux -Alcohol & caffeine disturb deep levels of sleep & promote wakefulness Here are some before bed ideas to help you get more shut … Continued
There’s no magic. Consistency is the secret sauce to success. It’s the opposite of “all or nothing” thinking. Consistency may ebb & flow. It’s not about perfection or never messing up. Think ‘all or something’. Weight loss success is about continually committing to simple habits. Adding some accountability will always up your game. Happy to … Continued
Weight loss is simple, but not easy… Imagine if you just did the things that worked from the start… 1️Calorie deficit… 2️Adequate protein… 3️Being honest & consistent with nutrition… 4️Resistance training 3-4 times a week… 5️Easy movement like 10k steps a day… . Bonus tips: ✔️Be patient & don’t giving up… ✔️Stop looking for quick … Continued
The ‘C’ word is scary & humbling. It reminded me of my mortality & that our time is non-refundable. Thankfully my experience with cancer is of the skin cancer variety. I had biopsies & then his Photodynamic Red Light Therapy to kill dormant melanoma cells. So far so good! Skin cancer is very treatable, but … Continued
Don’t get caught up on the number on the scale! Meet Helen – her weight has changed minimally but she’s lost 18 inches! Her body shape has changed & she is SO much stronger & more energized. She’s one busy, kind hearted soul. She’s a mother of 4 and grandmother of 4 who works full … Continued