5 Habits

Regardless of your body type or dietary restrictions there are 5 Basic habits that will help every person succeed in their nutrition. These are a great foundation for Tier 1 clients to start with. Tier 2 & 3 might have modifications based on their goals and needs....

How to Calculate your Basic Calories

  Photo Credit: Lifetime-Weightloss.com   We have all heard that fat loss is simply addition and subtraction. What this means is that you +/- from your daily maintenance Calories (TDEE). I am going to show you how to use some simple equations to get a rough...

Healthy Lifestyle vs Macros/Numbers

  Social psychologist Jonathan Haidt writes, “When self-interest, partisan identity, or strong emotions are involved, reasoning turns into a lawyer, using all its powers to reach the desired conclusion.”  We all tend to jump to conclusions first and then our...

Orthorexia nervosa

Orthorexia nervosa literally means “fixation on righteous eating.” This is seen in people who lead a healthy lifestyle but have taken it to the extreme, thereby creating an unhealthy relationship with food and healthy living. A person with orthorexia will be obsessed...

What are Calories and how are they determined

  Photo Credit: Here We have all heard the term Calories/kcal used in reference to food and seen the number on nutrition labels. How many know what it is? Would you be surprised to know that it is a unit for heat measurement? A Calorie or kcal is the amount of...

Should you exercise when your sick?

February is here and that means it is time for you to work off the winter bulk. You have your food prepped, supplements ordered and your brand new fitness program FAT DESTRUCTION 2.0 in your dropbox. You start packing your gym bag and suddenly ….*cough*. If your...

The Food List – Macros

ProteinsCarbsFats Serving Size Animal Protein – Lean Calories Protein Carbs Fat Fiber 100 g Beef Bottom Round (Lean Only, Trimmed to 1/8″ Fat) 162 29.30 0.00 4.31 100 g Beef, Ground, 95% Lean 171 26.30 0.00 6.50 100 g Flank Steak,  Trimmed to 0″ Fat...

The real cost of getting lean.

“Make no mistake, there are real trade-offs as you attempt to lose fat and improve your health”. This is a great infograph from Precision Nutrition. So many women (and probably men too!) need to read it. For those that are allergic to reading. Here are the cliff...

Breaking your Calories down into Macros

  I will show you how to take your Total Daily Calories and break them down into the Macros your body needs. If you do not know your Calories, you can use this post to help you calculate them. What is a Macro? Macro = macronutrient   Macronutrients are...

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