1. What To Do When…

    What to do when… You eat your face off all weekend on vacation. First let me start by saying when I travel for work I am a lot more mindful. I would usually resist some foods and make better choices when out. And be a little more serious about my workouts. But, I needed a break. I over ate most me…Read More

  2. Structured Flexibility

    Yes, you need structure to be successful when it comes to nutrition. Eat a lot of the same foods on a weekly basis. Meal prep Sundays. And consistency with hitting your daily macros. It’s all important. But, a little bit of structured flexibility wouldn’t hurt you. You need to learn how to eat o…Read More

  3. Chicken Sausage Breakfast Casserole

    INGREDIENTS: 11.5oz Delia’s ground chicken sausage (find at Kroger) 3 oz  white onion, peeled and diced 3 cloves garlic, minced 4 oz red bell pepper 3 oz green bell pepper 2 eggs 316g liquid egg whites 1/3 unsweetened almond milk 1 bag of frozen roasted red potatoe skin black pepper and sea salt …Read More

  4. Tips and Tricks to Battle the Holiday Weight Gain Seminar!

    Between Halloween, Thanksgiving, Christmas, and New Years, most gain about 5 lbs, and some much more. To minimize the weight gain and still enjoy the delightful foods and desserts during the Holiday Season, join us at Forge-Rx on Tuesday, December 12, 2017, at 7 p.m. Free to the public so bring a fr…Read More

  5. Sticking To the Plan When Traveling

    I have been traveling a lot. Going from city to city and staying in all shapes and sizes of hotels. One of the last hotels I stayed in…let’s just say…the a/c wasn’t working that well. But hey! You got to look on the bright side. I was in the beautiful city of San Diego. Now, just because I h…Read More

  6. Stick To The Plan When Traveling

    I have been traveling a lot. Going from city to city and staying in all shapes and sizes of hotels. One of the last hotels I stayed in…let’s just say…the a/c wasn’t working that well. But hey! You got to look on the bright side. I was in the beautiful city of San Diego. Now, just because I h…Read More

  7. Nutrition Non- Negotiables

    I love flexible dieting and tracking macronutrients. The two main reasons are to give me a goal amount of food to eat each day and to eat foods I deprived myself for so long between the ages of 16-22 years old when I thought I knew nutrition. So, I eat what I know is better for me, but also trickle …Read More

  8. Why are you cheating on your diet?

    Why are you cheating on your diet? Do you tend to do really good on your diet a couple days of the week then find yourself giving in to temptation later in the week? You are super motivated then something gets a hold of you and you can’t control yourself? Ugh, why is that?! What’s the underlying…Read More

  9. 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

  10. Do You Have A Healthy Relationship With Food?

    I know that this is a touchy subject, but it is something we need to discuss. It’s Sunday as a write this, and to be honest this post idea kind of just came to me. I watch and read aaaaaa lot of info on nutrition. Everything from tracking macros, plate portioning, mindset of eating, learning self-…Read More