As nutrition coaches, we have the privilege of building close relationships with our clients as we help guide them toward their goals - be those related to aesthetics or fat loss goals, performance goals, or goals of optimal health. Along the way, as we work on building a better relationship with food and our habits, we get to share parts of our stories that are relevant to our coaching styles. We’re taking time this year to share more about us, our nutrition journeys and transformations, our road to becoming nutrition coaches and educators, and the amazing clients we have the privilege of working with. 

Whether you’re off to the beach for a summer vacation or heading out for some international adventures, traveling is great but can also be a bit stressful. We believe that eating the foods you enjoy should not require restricting, rationalizing, or guilt. This post will help you find strategies that will keep you on track as you travel and navigate situations that are not totally in your control. 

The sheet pan meal: a forever go-to for my family and truly the MVP of easy, low-maintenance dinners. This honey garlic chicken and veggies recipe is simple and tastes great — and will fit your macros too!

As nutrition coaches, we have the privilege of building close relationships with our clients as we help guide them toward their goals - be those related to aesthetics or fat loss goals, performance goals, or goals of optimal health. Along the way, as we work on building a better relationship with food and our habits, we get to share parts of our stories that are relevant to our coaching styles. We’re taking time this year to share more about us, our nutrition journeys and transformations, our road to becoming nutrition coaches and educators, and the amazing clients we have the privilege of working with. 

We have learned a bit of the background on vitamins and minerals - small examples of why they are important in our bodies and a few ramifications for overall health - and we can now deep dive specifically into one type of micronutrient: vitamins.

When I say this recipe is quick and easy, I really mean it. It requires dumping a bunch of ingredients into the blender, blending, and then baking. Can you beat that?

As nutrition coaches, we have the privilege of building close relationships with our clients as we help guide them toward their goals - be those related to aesthetics or fat loss goals, performance goals, or goals of optimal health. Along the way, as we work on building a better relationship with food and our habits, we get to share parts of our stories that are relevant to our coaching styles. We’re taking time this year to share more about us, our nutrition journeys and transformations, our road to becoming nutrition coaches and educators, and the amazing clients we have the privilege of working with. 

When considering fat loss, the number one thing we talk about is energy balance. In order to lose fat, it’s necessary to eat a calorie deficit (eating less calories than you expend). However, our bodies aren’t made to exist in a calorie deficit forever.  Enter: the maintenance phase. 

We think smoothies are awesome! They can be a great addition to your day, regardless of your goals, and are also a really great way to get in extra protein as well as lots of nutrients. So, this week, instead of sharing more recipes with you, we’re going to share a little more about why we think smoothies are beneficial and, more importantly, how to make the best one for your needs and preferences.

Protein is one of the harder macronutrients to incorporate into our diet because it generally requires storage and prep time and therefore it can be less convenient. However, protein powder is super convenient! There are A LOT of different types and brands of protein powder out there, and it can be confusing to know which protein powder you should buy. Here is how to choose the right protein powder for you and a list of some of our favorites!

One part of our nutrition that I think can be really empowering is learning to address appetite through the typical ebbs and flows of life. This means when we’re sick, hot, busy, etc. and appetite is low (or gone completely); and when we’re more active or a little munchy and appetite is higher than normal. In either of these situations, knowledge of our nutrition allows us to tailor our food choices to how we’re feeling, so we can still honor our hunger and fullness cues and continue to fuel ourselves well.

Becoming knowledgeable and proficient in providing our bodies with the macronutrients they need to work most optimally is an incredible place to start when digging into personal nutrition. When that sound foundation with those major nutrients is met, or while working to become more confident in consistently meeting those macronutrient needs, we can also begin to dig in a little deeper and work to understand our micronutrients needs as well.

We typically encourage clients to eat breakfast as it helps you manage your hunger throughout the day and can be a great way to recover from early morning workouts. It can be tough when you’re busy and getting everyone out the door for the day, so we’re here with a list of easy breakfast ideas (many of which can be meal prepped) whether you’re tracking your macros or not!

When it comes to seeing progress and reaching our goals, the things we do outside of the gym (like our nutrition!) are just as important as the training we do in the gym. If you have goals of improving your performance in the gym and how you feel overall, take stock of how you’re approaching some of these things. We also share about how supplements can play a role in helping maximize your performance and share which ones we recommend most!

We’re all about easy and yummy around here and these BBQ and Buffalo stuffed sweet potatoes check both of those boxes plus some. We plan to make these for the Superbowl and have been enjoying them often during this cold winter season. Hopefully, you and your family will love them too!

You don’t need to be an elite athlete to optimize your performance. Regardless of your level or experience, you just need to make sure your nutrition aligns with your specific goals. If your goals are aimed at optimizing performance and recovery, your priority should be eating the right amount to fuel your training and your recovery. Today’s post will give you some of the basics on what to eat, when to eat it, and how food plays a role in your performance in and out of the gym.

Recognizing our hunger cues and the impact our environment can have on those cues is especially important for goals related to our nutrition. Establishing a difference between physical and psychological hunger is the first line of defense against any feelings of guilt, shame, or regret surrounding our food choices.

I once loved cooking, but a shift happened when I found myself unmarried with a toddler. Suddenly the bigger priority came to ensure my toddler was well-fed while I was balancing a lot on my own. Then, cooking turned into something I loathed. Over the past year, I’ve learned some new tools and methods to help manage this shift, while finding some significant overlap with ensuring my toddler has options she likes.