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faster way tips May 31, 2020

If you haven’t registered yet, this is your last chance...Week 1 Prep starts tomorrow! Join us for the program that is changing health and changing lives!

I am blown away by the incredible changes my clients are making every day. It’s about so much more than just fat loss.

“The main thing is that this program has not only changed my life, but it’s given me my life back.  I feel stronger, healthier, happier, and more self-confident now than I ever have. Best decision I have ever made was to invest in myself with this program.”  –Ciara

“This program has been amazing! It has been the only program I felt has encouraged me to do the best I can. I never felt guilty for missing a workout or eating something I shouldn’t...I just jumped back in and picked back up. Truly the only program I feel can be a lifestyle for me. I have lost 12.5 inches (mostly in my midsection) and am off my blood pressure meds! I have energy and...

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Stop the cardio madness!! Here’s why… And free home workout guide!

faster way tips May 18, 2020

We all grew up knowing that we need to “eat less, move more!” in order to lose weight, but I’m here to tell you IT IS NOT TRUE.

I know that goes against nearly all the popular weight loss advice you’ve ever heard, but hear me out!

Sure, eating less and moving more might give you some results… for a while… but it’s not what your body needs long-term.

What does your body need? Proper nutrition, rest, strength training, interval training, and cardio… in that order!

I know it seems counterintuitive to prioritize rest over exercise, but SO MANY people simply have it backward. They’re killing it in the gym every day and never giving their bodies a chance to rest, repair, and rebuild.

Not only that, but some women focus on cardio only and spend all of their time on the treadmill or elliptical. Let’s be real. Long-form cardio is boring! But, by itself, it just isn’t a good fat loss...

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faster way tips May 05, 2020

Summer is on its way...change is on its way! A new season is the perfect time to set some new goals and make sure you’re taking care of what really matters. That’s right, I’m talking about YOU.

If you’re like most women, you take care of everyone (and everything) else before you take care of your own needs, which often means they get put on the back burner.  

Sound familiar?  

I know I tend to do that when life gets busy! So let’s get back on track together.  

Join me June 1st for the 6-week FASTer Way to Fat Loss so we can lose fat, get fit, and truly elevate our health.

If you’re worried that I’m going to tell you to spend hours on the treadmill every day, you're in for a nice surprise!

The FASTer Way to Fat Loss was designed with REAL women in mind. Women who have families, careers, and church and community commitments. Busy women with real lives. Busy women who want to take care of their health, but aren’t...

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Macronutrients and Homemade Fat Bombs

Uncategorized Mar 27, 2020

Macronutrients are Protein, Fat, and Carbohydrates that come from food and are all needed by your body on a daily basis. If you're eating the SAD, your balance of these nutrients is way out of whack. I'm not fond of tracking food intake, but I do find it helpful to do so for a week here and there to help you get and stay on track and ensure your diet is aligned with your goals. I recommend cronometer.com or fitday.com. Both...

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Delicious, Nutritious Bone Broth

bone broth recipe Mar 25, 2020

I get many requests for my Bone Broth recipe. A friend once told me she could taste the love. My recipe has evolved over the years. This version is clearly the winner. Time to get it out there!

To help explain the nutritional benefits of bone broth, I'll quote from Sally Fallon’s Nourishing Traditions cookbook (every kitchen must have this book); “Broth made from meat and animal bones is another good source of sodium, chloride and iodine as well as magnesium, potassium and important trace minerals. Broth made from fish carcasses and fish heads is rich in additional substances that nourish the thyroid gland. Properly made, broth is also a source of gelatin which research has shown to be an excellent aid to digestion and assimilation of cooked foods. The food provider with an eye for nutrition, as well as good taste, will make these broths a staple in her repertoire.”

I haven’t tried broth with fish carcasses, but bone broth is certainly a staple in our house....

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Body Weight or Body Measurement; Which is Best?

tips Feb 28, 2020

When adopting a healthier lifestyle in hopes of losing weight, in the form of body fat, the 2 most popular ways to track progress are;

1. Body weight

2. Body measurements

They both have their place in monitoring progress, however, in my opinion, one method is hands down the best option. Here are my take and recommendation.

Body Weight

Measuring body weight on a scale wins the convenience factor because scales are available most anywhere. But it’s also the most inaccurate because it takes everything into account, including what you just ate or drank, what you’re wearing, your fluid retention, and your bones, fat & muscle.

And lastly, it seems to be the most misused. Some people get downright obsessive and weigh themselves multiple times throughout the day and think they have gained or lost based on the reading. I even heard of a woman who packed her scale when she traveled. Now that’s obsessive.

It’s near impossible to gain or lose a pound of fat in a few...

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Ferment or Pickle, What’s It Going To Be?

fermentation pickles tips Feb 28, 2020

All fermented foods are pickles, but not all pickled foods are ferments. What? This can be confusing because both are referred to as pickles. The term pickle refers to any fruit or vegetable that is preserved in an acidic medium; a salt brine for fermenting or an acid for pickling. Fermenting is simply a form of pickling, so they both really are pickles.

I love both, and I prepare both. My method choice is based on the goal of the product. However, I do choose one over the other more often. Here’s the low-down.

These food preservation techniques have stood the test of time. Humans have been eating pickles for many thousands of years. For added incentive, you can easily make them at home for a fraction of the cost of store-bought. Personally, I think homemade is better.

Read labels if purchasing from a store because most have added yellow dye. Why? I have no idea. It isn’t necessary because they are colorful and beautiful just as they are.

For fermenting, the brine can be...

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Are You Sure You’re Hungry? Understanding the Signals

tips Feb 14, 2020

Many times, poor nutrition, hormones, lack of sleep, thirst or chronic stress are masquerading as hunger. Learn to read the signals before reaching for something to eat.

1. Poor Nutrition: A person can overeat, yet still feel hungry all the time. If your food choices lack nutrients, your body will crave food to satisfy this deficiency. If you aren’t getting enough protein and fat, you may not feel satisfied. If you’re eating too many refined carbohydrates, your body will crave more. Refined carbs burn very quickly in your body. Until you retrain your body to also burn fat for fuel, you’ll crave more refined carbs.

Fix:

  • Balance your macronutrients every time you eat. Everyone’s body has different needs, but typically well-balanced macros are moderate protein, good quality fat to reach satiety and good quality carbs. Get your carbs from vegetables and fruit versus refined flours, sugars, and processed food.
  • Eat a wide variety of colorful,...
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Achieve Healthy Longevity: 7 Tips

longevity tips Feb 13, 2020

“I don’t want to get old and decrepit!” Have you ever said or heard this? Or there’s this quote by Hunter S. Thompson; “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a Ride!”.

Based on what’s going on around us, these are fair statements. There are way too many elderly folks limited by their poor health and lack of strength and mobility. But what if you could live a long life with great cognition,...

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Instant Grain Free “Oatmeal” (Paleo)

breakfast recipe Feb 13, 2020

Who has removed grains from their diet and is totally missing their oatmeal? My kids! Believe it or not, they missed it more than many of the other things we stopped eating when we changed to a grain-free diet.

I was never a big fan of oatmeal, but I love this remade version! To me, this is a bowl of warmth and comfort. Bonus, this bulk recipe is ready to heat and serve. Quick and simple! Try it and let me know what you think.

Why did we go grain-free? At the time we all had different issues, but bottom line, we were on a quest to improve our gut health and digestion, improve blood sugar levels and reduce inflammation.

Gut Health and Digestion Oats are less offensive than most grains but can lead to intestinal gas and bloating. Many people can eat oats without any issues. For those of you who can, I caution you to rotate them with other nutritious breakfasts. Do not eat every day. This really goes for all food. Rotating foods minimizes developing food sensitivities. Make sure...

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