1. Building a Nutrition Plan Without Counting Calories or Macros

    The purpose of this article is not to dissuade anyone from counting calories/macros or undermining their importance. The purpose of this article is to highlight principles, provide a healthy framework, and teach people how to have autonomy with their nutrition.  We know that tracking calories and macronutrients is a great avenue to reach a desired outcome. Doing so, provides quantitative data, st…Read More

  2. A Sustainable Food Tracking System 

    LEVEL 1: CALORIES  LEVEL 2: CALORIES + PROTEIN LEVEL 3: MACROS Hyperfocusing on perfection is a recipe for failure. Perfection is not realistic, sustainable, or necessary to achieve results. Whether you’re stuck at the airport, having a busy day at work, or taxiing your kids around, there will be days where adhering to a rigid meal plan and hitting exact macros is just not possible. That’s ok…Read More

  3. CRAVING CONTROL — 6 WAYS TO KILL YOUR CRAVINGS

    What is your secret crutch? Your go-to comfort food? That one thing that you absolutely crave; midnight ice cream, street tacos for breakfast, or an entire pizza because your stressed? Tempt me with a jar of peanut butter and a tub of moose tracks ice cream and it is game over. I'm a goner. That gooey peanut butter mixed with the sweet ice cream and perfect swirls of chocolate fudge.That right the…Read More

  4. “Not Your Normal Chicken & Rice” Recipe

    Greek Chicken Bowl I love Mediterranean food! There something so delicious about simple ingredients working together to make a nutritious and filling meal. When it comes to meal prepping, I have a tendency to get stuck in the familiar and make the same thing every week, e.g. sweet potatoes, chicken, broccoli, rice and brussels sprouts.  To break the routine one week, I decided I would go Greek! O…Read More

  5. How To Maintain Your Gains and navigate through Thanksgiving

    Who doesn’t love Thanksgiving? Good company, good food, and even better dessert.  It’s all fun and games until you end up in a self-induced food coma and need to be rolled away from the dinner table. We’ve all been there. Then the next day comes around and we’re faced with that moment we all dread…. Stepping on the scale after that epic cheat meal. You then get eaters remorse, feel like…Read More