Losing weight is tough, I'll give you that. Gaining weight can be tough for some folks too. Sometimes I get so frustrated with myself. I feel like I am doing everything right. I'm sticking to my meal plan, I'm working out HARD at the gym, and drinking tons of water. Why can't I see progress? What am I doing wrong? Don't forget, consistency is the key, stick with it and you will see results. Here are a few common mistakes people (including myself) make trying to lose th

You do so much on a daily basis to make sure you're living a healthy life. You eat healthy, exercise, hydrate, and get enough sleep. Or at least you're giving it your best shot. And while you're trying to get all of the essential vitamins and nutrients you need from your meals, sometimes meeting all these needs all the time just isn't possible. Vitamin deficiencies are commonly linked to chronic diseases, so supplementation can help keep you healthy as you age. Here are 5 sup

The infamous "D-word" nobody wants to hear! DIET! I personally hate using the word diet because usually, the word diet has a very negative connotation. Usually "dieting" or restricting yourself from specific foods can lead to weight fluctuation which brings a host of related side effected that can harm your physical health. We all know that eating junk food on a regular basis can lead to increased risk of obesity and chronic diseases so it's important to have healthy eating

A food trap is any situation, place, or time where it is hard to eat healthily and make healthy choices. We all suffer from food traps. There is no surprise here, we all have food traps and in some cases might be more specific to the individual or family, below are a few tips to help you and your family avoid some of the most common food traps out there. Food Trap #1: Vacations, Holidays, & Family Gatherings Vacations Just because you are on vacation doesn't mean you need t

Are you a believer that #CardioisHardio? Do you dread doing cardio at the gym? To no surprise, you are not alone. Even if you like cardio there are some days where you just don't want to do it! We all know that we should do cardio, we all know the benefits of cardio but there are days where the struggle is so real. Take it from me! I run marathons, I teach spin on the weekends, and I am one of the top tower runners in the USA, and I still have my days where I just DO NOT

Looking at giving your brain a quick jump start in the morning? Here are 6 morning habits you can try to wake up your brain so you can maximize your day! Whether you like to sleep in or jump out of bed and tackle the day these six tips can help you be more productive and healthy throughout the day. Exercise It's actually super beneficial for you to get out of bed and workout. This can be a quick walk, run, or head on over to the studio for a 30 minute circuit. Exercise incr

Don't tell me that hungry isn't an emotion because I feel that S%#T in my Soul. Besides talking about food I like to eat food. Who doesn't? I find myself falling for my cravings the most when I'm not prepared and when I want to snack. Who else is with me? A lot of my friends and clients ask what I eat for snacks during a bikini contest prep. It wasn't easy finding alternatives to chips, baked goods, and ice cream but I think I've found some great compromises that keep me

How to spend less time in the gym but get max results and how lifting won't turn you into the hulk.

Protein Angel Food Cake Ingredients 7 room temp egg whites (use white from real eggs, not carton) 1/2 scoop of protein powder (I used strawberries and cream Whey Tech Pro 24 Protein) 1 tsp cream of tartar 1 tsp vanilla 2 packets Stevia to taste (or any sugar substitute) Directions Preheat oven to 315* and spray any cake pan with vegetable/canola oil (I used a bundt pan). Put all ingredients except the Protein powered in a bowl. Beat egg whites, vanilla, cream of tartar an

Here is a super simple go to breakfast you can prep for your week! These guarantee a week of successful healthy eating. Start your morning off right with these delicious egg cups! A few tips: you can use the paper cupcake liners but note you'll lose some of your egg because it will stick onto the paper when you go to take the liner off to consume (as pictured here I got lazy and didn't want to have to do many dishes). If you are rushed for time just pour 1 cup of salsa into