Showing posts from June, 2016


It's been a while, so I thought I'd do another addition of "What I Ate Wednesday"!

Not too much has changed with my eating style. In the last few months I have increased my pre-workout meal(breakfast) from a 1/2 cup oats to 3/4 cup oats and a half a banana on training days. I also increased my post workout carbs from 30-40 grams to now somewhere around 60 grams. On rest days, I've upped carbs slightly and have been drinking milk as an easy way to get in extra calories, since it worked for me before!

I still usually eat every 3-4 hours, 4-6 meals per day(I'm old school), protein and carbs with every meal, and plenty of fats with my eggs, cheese, and peanut butter. Still loving my post workout treats, like cereal and soft serve ice cream. Still not meticulously tracking calories or macros. Still lacking in veggies, but I do get them in them, moreso on my rest days.
I cannot understand why there are still people out there who don't get how I can eat cereal a…

Perfectly said.

"Rather than obsessing over what magic foods will help burn body fat and what foods will make you gain weight overnight (the answer is: none) or what popular diet of the moment will finally give you the instant lasting results that you've been chasing after for years (again the answer is: none), focus on this:

Finding a program that YOU can stick to consistently.
Dietary consistency goes hand-in-hand with the specifics of any nutrition regimen. I'd argue that fat loss success is 50% the actual program and 50% adherence.
I'd much rather have you be on a pretty good program that you can stick to week after week and month after month than a "perfect" program that you only last three weeks on.
And in order to achieve sustainable results, you have to like how you eat.
What works for Bob may not work for you. What works for you may not work for Sally.
Do you feel better on high carbs or moderate carbs?
Do you like daily treats or do you prefer to save them for a Sa…

6 Things to Do Before a Workout

1)Fuel up with carbs and protein
You would think this wouldn't need to be said, but I can't tell you how many times clients have come in to workout with me and then struggle through it because they haven't eaten in hours! It's important to make sure you eat a meal with protein and carbs an hour or two before a training session to ensure that you have the energy and endurance for your workout, especially for weight training.

Working out on an empty stomach doesn't work for me, but eating too close to a workout can make me feel nauseous, so experiment with what works best for you. I've found that a meal of protein, carbs, and fats about 2 hours pre-workout is perfect for me. Aim for around 20-40 grams of carbs, 20-30 grams of protein, and a small amount of fat for your pre-workout meal. A protein smoothie, protein powder mixed with oats, Greek yogurt with fruit or Ezekiel bread and peanut butter would be great options.

2)Plan your workout
Don't make the mistak…


I thought I'd do a "currently" post since it's been a while! I'm thinking I may make this a monthly thing. So here goes!
I'm currently...
Excited about: Starting my new strength program this week! It's going to take some getting used to with legs being on Mondays now, but we'll see how it goes. It would be really awesome to get my lifts up. I know that putting on some weight will  help, too, so that's the goal! I just love having a program to follow and not have to try to figure out my programming on my own. Here is how the program is set up:


Enjoying: Summertime!! Well, I know it's not technically Summer yet, but just based on the weather, it pretty much is.;) There is nothing better than pool days, soaking up the sun, hammock nights, and cruising in the Jeep. Ahhh, I just love it.

Watching: The Bachelorette! I've ac…