This has been the topic of discussion this week, with a number of my clients. 
Many are asking about making more improvements with their body composition. I know what their workouts look like, but I don’t know what they are doing in the kitchen. When we go through their food journals we realize that they are not getting enough protein in their diets. (more…)
So many people ask, how do you do it? Here are a few easy weight loss tips. I TRACK EVERYTHING, I have been writing 
down my food and my workouts for years. Some may say really or I just don’t have the time. My response is how will you know what is going on when you don’t lose weight or you’re not increasing your weight in regular increments. What is your track record? I look at this as my fitness bank account. I wouldn’t just write checks without keeping track of the checks I wrote, and some how you have time to write that down. Think of this in the same way. (more…)
It was hard break up, but it had to happen. About 2 months before my last 
fitness competition I was reduced to 4 yellow packets, REALLY ARE YOU KIDDING!!! Prior to that those yellow packets and I were BFFs make the VBFFs. Like the Frank’s hot sauce commercial, I put those packets on EVERYTHING. Breaking up was hard to do, but it had to be done, I need to drop some weight and those yellow packets weren’t doing anything to help me.
Now that I am done with my competition and my diet is more open as they say, I thought I’d go back to my old ways, but surprisingly I have not.
Sorry to say BFF we’re through, if you haven’t broken up with your yellow packet BFF read more about why you should. This posting appeared in the Huffington Report. http://huff.to/9lgm1m
I just landed in Vegas, the temperature is a balmy 101. I know that say its a dry 
heat, but it still hotter than Hades out there, I’m not complaining because I do love the heat. Actually as I sit here and type I’m wearing a long sleeve shirt and a jacket as the hotel likes to keep it like Antarctica. But I digress… So the actual competition doesn’t start until tomorrow, but today was weigh in for the bench press.. Which in my mind is the scariest part of this whole competition, you need to bench press 60% of your body weight for 50 reps, my goal weight to lift is 75 pds. I got on the scale in my house and my unofficial weight had me 4 pounds below the top end of my weight class SWEET!!!. This morning at 8am — after flying 5 hours I get on the scale I’m 5 POUNDS heavier than I was at home, are you SHITTING ME!!! I retained that much water from flying or someone had their foot on the scale! (more…)
Yes cabbage, I remember as kid my grandmother, affectionately referred to as Granny use to make red cabbage slaw and braised red cabbage all the 
time. It took me a while to reconnect with this veggie, but now that I have I love it. Here is a twist on a her recipe.
Braised Cabbage
Simmer in a pot for 40 minutes. Stirring occasionally.
I know what you are thinking you should only eat cabbage on St. Patrick’s day or only if you are Irish, but cabbage has a lot of health benefits.
If you’ve done something interesting with cabbage, let me know below!
in a separate bowl, mix 1/2 c berries (blueberries, raspberries, strawberries or a mixture)
Layer into a glass and serve. YUM YUM. This could also be a snack.
For my egg lovers give this a try
Scramble in a pan coated with Pam, no one likes to clean up the egg mess.
Do you have any other great breakfast ideas, share them below.
It’s tax day. I know just sent check to Uncle Sam. So let’s move onto something more cheery. 
Many of my clients struggle with the idea of “snacking” most people think “snacking” is a bad thing. Trust me its not. If you are working out you will need the extra fuel! To help you out here are 15 healthy snack ideas. The idea is to take any of these 2 ideas and combine them and wallah you have a healthy snack. Depending upon the length of your work day. You should be aiming to have anywhere between 2-3 snacks/day. If you don’t you are derailing your weight loss goals. (more…)
This is the excuse monster starts to pop up for most people,
well I’m _____________or my 
husband/SO/parents_____________ or I don’t have _____.
I hear that so many times? You are so healthy and fit what exactly do you eat? Well I 
eat a VARIETY of foods, lean protein, fruits, veggies and good fats (other than nuts).
I decided that each Sunday I’d sit down and give you a few ideas.
I start each week where I head my local grocery store and shop for the week. From there I head home and start cooking. Right now I’m trying a new veggie each week, I have grown BORED with your traditional veggies, so I have been OBSESSED with Brussel Sprouts. Yes, brussel sprouts.
As I train for the Miami half marathon a good friend of mine and an amazing marathon coach, John Furey has told me the secret to running an injury free marathon is cross training and intervals.
I know interval training has been around for awhile and people have been doing them, but are you really getting out of your comfort 
zone! Really pushing yourself to that 9-10, when you push yourself to the limit. So.. why do we do it. Interval training helps:
So I have know this for years, but have I really pushed myself to the 9-10 zone!!! Honestly speaking I think I have been hanging out in the 7-8 zone. So I have been cheating myself of all of the benefits. Okay let me be honest the benefit I really want is FAT BURNING. Okay I’m training for a half marathon, I’d like to be able to be able to cross the finish line on my own 2 feet and not be dragging ass! So.. interval training will be my friend 2x/week until January 31st.
Now my interval will be a combination of cardio machines and metabolic circuits using only my bodyweight and light weights. If you have bodyweight circuit that you would like to share tell me about it, just write below in the comments
