The Basics of Marinating

Do you find yourself cooking the same things over and over, with little variations to seasonings or flavors? A great way to add flavor, with the minimum amount of calories, to your favorite proteins is with marinates! Here are some starting points: How? Start with a large plastic zipper lock bag for easy clean-up, or […]

Play the Hand You are Dealt

Prior to his death, Randy Pausch gave a lecture entitled “Really Achieving Your Childhood Dreams”, also referred to as “The Last Lecture.” This lecture was given around the time that Pausch had received news that he had terminal pancreatic cancer, and had a few months left to live. He gave this lecture to discuss the […]

Expecting Instant Results? You Are Setting Yourself Up For Failure.

“10 lbs in 2 weeks.” “Drop 3 dress sizes in one month.” “Your dream body instantly.” We have been conditioned to believe that losing weight is a quick process. Drink a tea and instantly have your dream body. While you may not outright believe those ads, in the back of your mind somewhere, you are […]

What impact does alcohol have on our goals?

Do you have a goal of weekly exercise routine with eating healthy? Have you noticed there are many obstacles in the way? The key to obtaining a healthy lifestyle to find ways around or remove said obstacles. One of those aspects of our lifestyle that can really impact our goal attainment is drinking alcohol, and […]

Finding that internal motivation

If you are reading this, chances are you are a fitness addict. You live to workout and you workout to live. You probably sit at work counting down the hours until it is time to head to the gym. Non-fitness addicts don’t understand your dedication and may sometimes even call it an obsession. However, even […]

Transform your relationship with food

Having a healthy association to food is a key component to overall well-being. Have you ever thought about your relationship with food? Would you consider it healthy or unhealthy? Do you obsess over food? Is everything you eat a number? Do you have strict food rules and then beat yourself up when they are broken? These […]

Is what you are eating helping or hurting your workouts?

Think about your last really amazing workout performance. A workout where you walked away feeling like you gave it your all, and it showed. The results were beyond your expectations, you recovered quickly, and everything just came together the way you imaged it in your head. What did you eat before that workout? Now, imagine […]

Don’t get caught up in the details

So you just met with your nutrition coach and set up your calories and macronutrients on MyFitnessPals. A day or two later, you notice you went over your daily allotment by 140 calories and 15 fat grams. Your send your nutrition coach panicked messages asking “What do I do?” Your nutrition coach tells you not […]

Lost your motivation? Don’t be discouraged; shift your focus!

You are not alone! No matter who it is, at some point, everyone gets a case of the “I don’t want to’s.” Living life can be mentally and physically exhausting especially with all the things we SHOULD be doing. For instance, we should brush our teeth for 2 minutes, stretch for 10 minutes, workout for […]

Fueling your body for workouts

Two things are important to consider when learning to fuel your body appropriately for a workout: 1. What type are they (i.e. cardio based, heavy lifting, short or long duration)? 2. And how have you been feeling the past few weeks during your workouts (i.e. tired, weak, bloated)? This usually means your diet needs work. […]