One of the most common frustrations I hear from nutrition clients is, "I stuck to my goals all week, but I blew it over the weekend." Been there? Done that? It's super common... but it doesn't have to be your routine each week.

The phrase "core strength" gets tossed around a lot in the fitness space, but what does it really mean, and why is it so important? Your core is more than just those six-pack abs you see on fitness magazine covers…

Nutrition conversations often revolve around macronutrients like proteins, fats and carbs. But there’s one essential component that tends to fly under the radar: fiber. Fiber plays a crucial role in our overall well-being, impacting everything from digestion to heart health.

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It's a framework for goal setting. Here's a simple example of why you want your goal to be SMART. You want to start walking more. If you say your goal is "I'm going to walk more", then how will you know if you've achieved that goal?

Step counts matter because they serve as a gauge of our daily activity levels, encompassing not only dedicated exercise but also the countless movements we make throughout the day. Whether it's walking for errands, pacing around the office, or even fidgeting while seated, every bit of movement adds up and contributes to our calorie expenditure.

Stepping onto the scale can be both a motivating tool and a source of anxiety. When it comes to weighing yourself on a body weight scale, mental health matters most (always), and you know what's best for you. If the scale sparks anxiety for you, then skip this message and skip the scale. If you view the scale as a useful tool for data, there’s compelling evidence to suggest that weighing yourself daily can be beneficial for tracking progress toward your goals.

Embarking on a journey to shed unwanted body fat is an empowering decision, but without a strategic plan, progress can be slow and frustrating. One highly effective approach is tracking macros. It's what worked for me in my fat loss journey, and I've been able to help dozens of other people using this strategy, as well.

In strength training, certain exercises stand out as foundational pillars, capable of transforming your physique and enhancing overall strength. These are referred to as the "Big Five Lifts" - fundamental movements that form the cornerstone of an effective fitness regimen.

Embarking on a health journey requires more than just pumping iron and counting calories; it's about educating yourself, staying motivated, and building sustainable habits. There's more to the phrase "You are what you eat" -- I believe "You are what/who you surround yourself with."

You've worked hard to sustain a calorie deficit to lose body fat and you're wondering how to transition into the next step? Should you take "diet breaks"? When is it time to stop actively trying to lose body fat and transition into maintaining your weight?

Maintaining a healthy heart involves a combination of proper nutrition and regular exercise. Here are a few tips to keep your heart in top shape, ensuring it continues to beat strong for years to come:

Are you putting in the effort at the gym but not seeing the gains you desire? The secret may lie in progressive overload – the key to muscle growth and strength development. But how do you know if you're lifting heavy enough to trigger progress?

Fats often get a bad rap in the world of nutrition, but they play a crucial role in maintaining overall health. In the 90s, there was a huge push toward cutting fats from your diet, with a surge of no-fat and low-fat foods. But our bodies need fats for fuel.

Carbohydrates (carbs) are the powerhouse of energy for your body. They are one of the three macronutrients, alongside proteins and fats, constituting a fundamental component of a balanced diet.

Striving to live a healthy, long life? While genetics play a role, lifestyle choices, particularly in fitness and nutrition, can significantly impact our lifespan. Current life expectancy rates in the U.S. (as of 2021) are 79.1 years for women and 73.2 years for men.

Lots of folks rely on non-nutritive sweeteners as a substitute for traditional sugars. These sugar alternatives, often viewed as a guilt-free way to satisfy a sweet tooth, come in various forms. Are they a safe and effective choice? Let's dig into the research.

Food noise is a distracting preoccupation with food that can result in an unhealthy relationship with food. Have you ever found yourself eating a meal and already thinking about the next meal? Or thinking about a food so intensely that you can't stop thinking about it until satisfying that craving itch? That's food noise.

There may be lots of reasons people make resolutions, but the idea to "start fresh" is wired into our thinking. It's called the "fresh start effect". We tend to think of our lives as chapters in a book, rather than a fluid, continual timeline.

BMI has become a controversial topic in the health and wellness space, and for good reason. I'll share a quick breakdown on what it is, why it was created, and whether or not you should pay any attention to it.

We're deep into "the holiday season." I thought it would be fun to share gift ideas with a fitness and nutrition flare. Add these gifts to your personal wish list to help keep you moving toward your goals, or share these gifts with loved ones.