What are macronutrients?

Macronutrients also known as macros are the group of nutrients broken down from your calories. They provide the body with energy and the components it needs to maintain its structure and functions.

Macros include carbohydrates, protein, a…

Phase I: Reverse Dieting

First things first, we need to reset that metabolism! 

Years of yo-yo dieting will take a toll on your metabolism. During this phase we will apply reverse dieting to repair your metabolism.

Each week we will slowly increase your food int…

Phase 2: The Cut

During this phase we will begin reducing your calories each week. Depending on your body you will can be in the cut phase for approximately 3-5 weeks.

This is a very exciting time, you will reach your goals and see a change in your body composit…

Once you hit the bottom of your Cut, you will once again go back into a reverse diet. As your coach, I will slowly increase your calories again each week.

We will work together to find that place where the metabolism is happy and you are able to enjoy eating more…

How to track your Macros.

Sounds hard but these days it is so easy. You will log and track your food in the MyFitnessPal app daily.

Developing new habits can seem challenging at first, but I will coach you through each step and hold you accountable until you reac…

We need to talk.

During our free consultation you will have an opportunity to tell me all about you and ask me any questions. I'm interested in you; your goals and how I can help.

You will also need a food scale and a body weight scale. Please change batteries a…

Step 1.

Login to your Trainerize account on your mobile app and select the More section at the bottom right of the screen, then scroll down to Connect select MyFitnessPal.

Step 2.

You are now able to begin the connection to MyFitnessPal by tapping on Connect.

S…

First off, do not panic. These photos are not going out all over the inter webs. I promise I'm not looking over them everyday; in fact, they are for you. Another tool for accountability and even more importantly, another way for you to see your progress. We te…

Once you received your first week of numbers you will immediately want to set them up in MyFitnessPal to begin your tracking of your macros.

You will receive calories and macro numbers. Both will go in MFP but you will only work on "zeroing" out your macros. You…

This graph is a true depiction of what loosing weight looks like. We often think once we start on this wellness path that the graph will be a continual downward movement.

The reality is it will have highs and lows. Building a new nutrition lifestyle takes time a…

This sounds crazy but as we are resetting your metabolism, you will come to a week or two where you feel like you have to consume a side of beef (any protein) in a day. And its hard.

I suggest starting early in the morning. I think it helps to prep your protein…

About alcohol.

Holidays, weekends and special events all have 1 thing in common, alcohol.

We traditionally think of alcohol as full of carbs and depending on the drink it can be loaded with them...think Margaritas.

But, the actual alcohol portion is metabolized in…

If you are looking for weight loss, it only stands to reason that movement plays a big part of it.

But with so many conflicting opinions out there; what are we to believe?

I have been in the fitness arena for 20 plus years now and I have seen it all. I've come t…

So, guess what?? Since traveling through menopause, my "bad" cholesterol has increased. This is totally normal but we do keep an eye on it.  

Since 2021, I've done some follow up testing to the typical blood work. And never had anything to be concerned about. …

The key to success is so simple, its hard. Consistency.

Literally, If you have a day that you eat off course; get right back on the macro horse. Please do not try to workout more, fast more, eat less the next day. Just get right back on board and stick with Con…