1. Mindful Eating

    Mindful or Intuitive eating. Are you able to listen to your hunger signals, enjoy your food and not over eat? This is something I really struggle to do, so I wanted to give you some tips that I have been using that have really been helping. Here we go: 1. Consume water 30 minutes before your meal  Read More

  2. Are Your Body Fat Goals Realistic?

    What is the ideal body fat for me? That is a question I get asked a lot. People want a number but aren’t always happy with the one I give them. Most people have extremely unrealistic goals when it comes to this number. Male clients always want to get to single digits and female clients have been t…Read More

  3. My Top 5 Fast Food Meals to Eat and Still Lose Weight

    Now, hold your britches before you think I am saying these meals are the best options for you. BUT, life happens and sometimes we get crunched for time. If that’s the case and you find yourself trying to figure out what to eat while on the go and not kill your nutrition program here are my top 5: …Read More

  4. Calisthenics: Are They Missing From Your Routine?

    When I hear calisthenics, the first thing that comes to mind is my elementary school P.E. class. Mr. Judkins is a dude I will never forget, the biggest Tennessee Volunteers fan you’d ever meet and said his days of the week with a “dee” instead of “day”. Mondee we did arm circles, bear craw…Read More

  5. Are You a Grillmeister?

    It seemed fitting to write a post on grilling out since this blog is dropping on the 4th of July. 99.9% of American households will be doing some form of grilling this historic day. Am I right? The Urban Dictionary definition of Grillmesiter is “A person who is an epic chef on the grill.” If you…Read More

  6. The Window of Gains

    Did I getcha on the title? There is a lot of chatter about… “Don’t lose out on the window of gains!” For the longest time I thought that right after my last rep of my workout I had to IMMEDIATELY down my protein shake or I will lose out on building that hard earned muscle. You can thank the …Read More

  7. How to Build a Booty

    Heck yeah this blog is about how to build a butt! Other than the ladies want it and guys love it, the booty is super important for lower body function. So, let’s get off our rear, get to hip bridging, and dive in! But first, let’s chat a little about anatomy and bio mechanics. Bear with me, I wo…Read More

  8. My Thoughts on Meal Prepping

    With anything nutrition my thought process is always to find what works for you. My job as a nutrition coach is to listen to my client and give them what I think will work his or her lifestyle. Within my conversations with my clients too many of them think meal prepping means 5 hours on a Sunday!. I…Read More

  9. Why a Meal Plan Might be Best for You

    I know what you’re thinking. I thought you guys pushed counting macros and not meal plans? First off, if you are eating food, you are doing macros. Macros make up everything we eat the only thing you are doing now is actually understanding the amount of each you’re putting in your body to optimi…Read More

  10. Preloading… Please Wait

    Performance is the act or process of carrying out or accomplishing an action, task, or function. But in the fitness world, performance is usually associated with athletes and some sort of sport specific skill. Every person, every day performs actions, tasks, and functions but not everyone is perform…Read More