Eat clean to get lean! We've all heard it. The mantra behind fitness enthusiasts who pride themselves on their ability to not even look at an Oreo or a doughnut as they eat their chicken and asparagus. As a Registered Dietitian I am all for nutrient dense foods and healthy eating. However, I don't subscribe to the "clean eating" mindset and it may do more harm than good for a few reasons: 1) Clean eating lacks a universal definition - What does clean really mean? For some, it may mean low carb. For others low fat. For others it may mean low sugar and minimally processed. The lack of a universally accepted definition doesn't help set someone up for long term success. How can you stick to something long term if you don't even know what you are trying to stick to? 2) We are attracted to ANYTHING that retreats from us - Read that line again. You know what I have learned from working with 1000's of individuals over the last decade? We want what we can't have. Especially food. I've seen some health and fitness professionals provide their clients with "approved and non-approved" food lists. I don't know about you, but if I had...

I am a big proponent of mentorship. I have spoked out via my content on the positive impact mentorship has had in my life and why I continually invest thousands of dollars to work with mentors in my health, fitness, and life. One of my greatest mentors is Sir Winston Churchill. When I first met Churchill I was very impressed. If you'd like to meet him, I will arrange it. He's a very cool dude! OK...

Waiting for January to start your fitness journey is the BIGGEST mistake you could ever make. With the holiday season in full effect I hear the following question asked so often: "Should I just wait for January to get started with my health and fitness goals?" The answer is ABSOLUTELY FREAKING NOT. Sorry for yelling...

"The only way I will go out to eat is if you smuggle my food scale in your purse." My fiancé placed the scale in her purse, as well as a measured out portion of salad dressing, and my own low sugar ketchup. Thank the heavens they make big purses, right? Off we went to our favorite restaurant in Downtown Plymouth for our first dinner out since being engaged over the last few months. I sat there carefully weighing out my chicken breast and sweet potato fries. I thought to myself, this was not normal behavior. Why was I being this OCD about my food? I was a few weeks out from my next Men's Physique show and I could not afford to be anything less than precise with my nutrition at that point. Was I "shredded" at the time? Yeah, I sure was. Was I the happiest or balanced with life and fitness? Not at all. My fiancé and I were engaged for a few weeks and had not been out to celebrate with family or friends because I was too worried about the food choices and not being able to show up as lean as possible for the show. I had a goal set for myself and I did what it took...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]Whether you are brand new to nutrition and fitness, or you’ve simply fallen out of shape recently, here is the my beginner’s guide to get you back on track quickly. I could write a short novel on this subject but I wan't to keep this concise so here are four specific action items for you to follow to cut down on wasted time and energy and start seeing results! Start with Motivation: You need a why. Why do you want to get fit again? What is pushing you to do this? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a very clear, very specific reason. There is no wrong answer here. Don't feel selfish or vain. We all have our own personal motivators for wanting to achieve our best selves. What’s ultimately important is that your reason is specific and powerful to you. You need a why to push you through the challenge and the obstacles. People without whys have a less likely chance of being successful.Once you’ve determined what your motivation is, write it down where you can see it...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text] I am just beginning prepping for my second men's physique show that will be in the beginning of July. If you aren't familiar what men's physique is, it's pretty much male (and female in their own division) athletes getting down to esoteric level of body fats (usually 5% or less for men) and stepping on a stage under a spot light in front of a large crowd to have every aspect of your body judged, criticized, and scrutinized.  Fun, right? Since the age of eighteen I wanted to do this. I have always lifted weights and been passionate about progressing my own physique but I never could find the courage to step on a stage. To be honest, it scared the living crap out of me to conceptualize myself on a stage being judged. I told myself I was too busy in college, and then again when I started my new career at Life Time. I told myself the summer was too hard to diet for a show, and the same thing in the fall, and the winter, and any day of the week that ended in a  Y. I convinced myself my genetics...

I had a really interesting conversation with a client the other day that I'd like to share with you. She has lost almost 70 lbs now in my coaching program and she has done it all without diets or restrictions. Before she had tried every diet in the book, and like most never saw the success she truly deserved. Luckily I had the opportunity to teach her a flexible approach to weight loss, we discovered the why behind the weight gain, and the results have been amazing. This is the first time she has seen success in her adult life. She told me after we first spoke she hesitated about joining the private coaching program. She hesitated because she was afraid of failing again. Really, she was afraid of what everyone else would think if she failed again. She was concerned about what her co-workers would say. "Oh, here she goes again on another diet." She was concerned what her friends would say. "Aren't you tired of trying to lose weight by now?" She almost didn't say yes to herself because of that. Fortunately, she did. 70lbs later she has said "Investing in myself and in private coaching has been the best decision I have made....

I have a confession to make…. I am a huge Harry Potter AND Star Wars fan. I have two toy lightsabers sitting in my spare room closet right now...

Have you ever felt inadequate? Like you just weren’t up to the standards of everyone else? You feel uncomfortable in your own skin. You feel like you don’t have what it takes to make the changes your heart desires. You feel as if you could never lose weight, improve your energy, and get healthy. There have been plenty of times in my life where I felt inadequate. I was passed over for a captain spot my senior year on my football team for “lack of leadership”. When in college, I had a preceptor take my paper, crumple it up, and throw it on the floor stating I was “a failure”. I’ve learned over the years through coaching thousands of successful individuals that we have everything within us to achieve whatever we desire. It all starts with how we view ourselves. Whatever message you project to the world with your voice, body language, and energy is what will be received and accepted. If you see yourself as unhappy, out-of shape, and unworthy, that will be the message you send to others. That will be the perception that becomes reality. On the flip side if you walk around with confidence, you believe that you are a high-value person, and you love...