Wellness · Inspiration
Cultivating Consistency
Cultivating Consistency: A common challenge we are faced with is consistency. We struggle to be consistent with our workout routine, or our nutrition…
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Knowledge to
move you forward.
Training, nutrition, mindset, and life beyond the stage.
Thoughts and practical guidance from Courtney’s coaching archive.
153 articles
Inspiration
Unlock Daily Confidence
Unlock Daily Confidence: What is confidence? Many of us are all too familiar with conditional confidence. You know, the “I’ll be confident when I do this……
Read article ↗Training · Coaching
CFL App - Monthly Challenge
CFL App - Monthly Challenge: Every month you have the chance to win an entire year of free access into the CFL App. It's as easy as committing to a fitness…
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4 Supplements Worth Taking
4 Supplements Worth Taking: A common question I hear, whether it’s from clients or my social media fam, is knowing what supplements are actually worth…
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Improve your Sleep Routine = Improve your Fat Loss (plus 10 tips!)
Improve your Sleep Routine = Improve your Fat Loss (plus 10 tips!): Aside from nutrition and training, in my honest opinion one of the other top factors…
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Pro Travel Tips
Pro Travel Tips: Click here to see original IG post Traveling while focusing on goals (nutrition and training) is always a challenge. No matter how many…
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Salt & Sodium Intake
Salt & Sodium Intake: Sodium intake seems to get a 'bad rep' when we begin to develop nutrition awareness. Food labelling encourages 'low sodium' choices.…
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Reasons why the scale goes up
Reasons why the scale goes up: Working with clients from all different styles of life, there’s one big thing they all have in common. They ask ME (or their…
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Dry scooping: don’t try this at home!
Dry scooping: don’t try this at home!: If you’re into the fitness social media scene, chances are you’ve seen the ‘dry scoop’ trend that aLL ThE CoOL KiDs…
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13 Ways to Increase Protein Intake that Require Little Effort
13 Ways to Increase Protein Intake that Require Little Effort: The truth is, we usually aren’t eating enough protein. This is commonly seen amongst new 1:1…
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2x your Weight Loss Success by Keeping Track
2x your Weight Loss Success by Keeping Track: A study of nearly 1,700 participants showed that keeping a food diary can double a person's weight loss. It’s…
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Client Case: Confident Food Choices during Travel
Client Case: Confident Food Choices during Travel: I have a new client and she had upcoming travel planned. In the past, she would over-indulged in food, so…
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Sticking to your goals past January
Sticking to your goals past January: The spoiler alert that you don’t want to hear or come to terms with believing: the all-or-nothing approach with goals –…
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You are not a Perfectionist
You are not a Perfectionist: You are not a perfectionist. And constantly telling yourself you are is preventing you from being a badass. In a perfect world,…
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Finding the Perfect Time to Start
Finding the Perfect Time to Start: You’re not waiting for the perfect time, but your own readiness. The perfect time is an ego-built belief that keeps us…
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9 Facts about Fat Loss
9 Facts about Fat Loss: The actual concept of fat loss is simple, but that doesn’t mean it’s easy. Here are 9 facts that you need to understand (and…
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Stricter is Not Better for Long-Term Weight Loss
Stricter is Not Better for Long-Term Weight Loss: There are many ‘diets’ out there these days that claim effective and quick results by adhering to very…
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3 Things to Avoid Pre Workout
3 Things to Avoid Pre Workout: Based on recent research, personal knowledge and education, and client experiences, this is a list of the top 3 things that…
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15 Best Training Tips
15 Best Training Tips: A recent clean-up on my IG highlights encouraged me to compile a list of training tips that I’ve shared (from said cleaned up…
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Pro Nutrition Tips
Pro Nutrition Tips: A collection of screenshots from IG Stories for best nutrition tips and hacks. Includes: flavour boosters, travel tips, restaurant…
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Recipe: high protein, sugar-free, fat-free cheesecake pudding
Recipe: high protein, sugar-free, fat-free cheesecake pudding: Try this simple, no-bake, high protein cheesecake pudding mix that only takes 5 quick minutes…
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Recipe: Greek Yogurt Guacamole
Recipe: Greek Yogurt Guacamole: Upgrade your classic guacamole with a bit more protein! This only takes 10 minutes to prepare. Serve it with tortilla chips,…
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5 ways to improve your fat loss journey (expectations vs. reality)
5 ways to improve your fat loss journey (expectations vs. reality): Sustainable, long-term fat loss done the right way can be extremely rewarding! But it…
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8 Reasons Why Meal Prepping & Pre-logging your Nutrition is so Beneficial
8 Reasons Why Meal Prepping & Pre-logging your Nutrition is so Beneficial: You know those really busy weeks where you feel like you don’t even have enough…
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8 Master Tips to Improve your Lifestyle
8 Master Tips to Improve your Lifestyle: We can all agree that ideas are better collaborated together versus alone. Our incredible team of coaches have…
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What are Macros and How to Use Them Properly (part 3/3)
What are Macros and How to Use Them Properly (part 3/3): Part 3: how do you get started with macros? First of all, counting macros is a practice that you’ll…
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What are Macros and How to Use Them Properly (part 2/3)
What are Macros and How to Use Them Properly (part 2/3): Part 2: why do we use macros for body composition goals? Just because you’ve been given a…
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What are Macros and How to Use Them Properly (part 1/3)
What are Macros and How to Use Them Properly (part 1/3): Part 1: what are macros? We keep talking about macros around here, but what are they exactly? First…
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7 Tips for Better Sleep
7 Tips for Better Sleep: Seems like the older we get, the less we prioritize our sleep – but the more we actually need it! Ya, adulting is hard, and having…
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What to do, and not do, if you over indulge (part 2/2)
What to do, and not do, if you over indulge (part 2/2): Part 2 of 2: What you CAN do instead In the previous blog post I discussed what not to do if you…
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What to do, and not do, if you over indulge (part 1/2)
What to do, and not do, if you over indulge (part 1/2): Part 1 of 2: What not to do We’ve all been there: where we have over indulged at a family function,…
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When will you be enough?
When will you be enough?: When will you be pretty enough? Skinny enough? Strong enough? Smart enough? Will it be a number, a feeling or a comment? Enough…
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(Unknown) nutrition mistakes that can ruin your success (part 2/2)
(Unknown) nutrition mistakes that can ruin your success (part 2/2): Continuing on from part 1, here are 6 more unknown 'mistakes' that I often hear that…
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(Unknown) nutrition mistakes that can ruin your success (part 1/2)
(Unknown) nutrition mistakes that can ruin your success (part 1/2): I hear these comments (aka mistakes) quite often from new athletes and social media…
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4 Ways to Create Variety in your Meals
4 Ways to Create Variety in your Meals: Do you eat the same things every day? Here are 4 ways to create variety in your recipes while in a deficit phase.…
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10 Nutrition Tips to Navigate Around the Holidays
10 Nutrition Tips to Navigate Around the Holidays: The holidays are about a time of gathering with loved ones and enjoying the presence and company of those…
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7 Tips to Improve Daily Steps
7 Tips to Improve Daily Steps: Improving your fitness doesn’t have to necessarily mean getting to the gym and pumping weights. The simple option of getting…
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5 Ways to Save your Energy
5 Ways to Save your Energy: Are you feeling taxed? Is your engine warning light on? Here are 5 ways to turn off those warning lights! BONUS: pro-tip at the…
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5 Tips for Successful Productivity
5 Tips for Successful Productivity: Time is always seemingly against us. We constantly fight the clock, whether it's to meet a project deadline, finish a…
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Keep Showing Up
Keep Showing Up: We’re a society that wants instant gratification, this isn’t something new that I’m discovering. We want a quick fix, from getting abs…
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4 Corners of a Balanced Lifestyle
4 Corners of a Balanced Lifestyle: 1. Fat Loss Most people end up looking for a ‘quick fix’ to reshape their bodies forever without going on a ‘diet’ that…
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5 Tips to Wind Down before Bed
5 Tips to Wind Down before Bed: We know the importance of warming up our car in the winter before we drive it. We understand the benefits of warming up…
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Just Burning Calories, or Losing Fat?
Just Burning Calories, or Losing Fat?: Study shows that doing 5x15m HIIT is twice as effective as 5x40m of steady state cardio to reduce body fat and…
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Tips for Dealing with Hunger
Tips for Dealing with Hunger: When we want to lose weight (remember that we usually want to this loss to be from our fat mass) we need to induce a calorie…
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8 Macro-Friendly Recipes
8 Macro-Friendly Recipes: There are so many nutrition preferences out there and with many common food sensitives in today's society, it can be hard to find…
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Supplement Travel Hacks
Supplement Travel Hacks: We know that supplements aren’t superior to nutrition and exercise in the hierarchy of health, but when you are travelling and are…
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Best Coaching Tips to Pay Attention to Your Macro Budget
Best Coaching Tips to Pay Attention to Your Macro Budget: Especially when calories are getting low, paying attention to your food choices and macronutrients…
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How Therapy Improved my Training Performance
How Therapy Improved my Training Performance: Therapy has helped me grow as a better athlete, and coach. It’s helped me grow both physically and mentally. I…
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Convenience Foods
Convenience Foods: The ultimate time saver, healthy convenience foods. And sharing a BONUS, free recipe! It’s ok to purchase and eat convenience foods…
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My Successful Two-Step System for Change
My Successful Two-Step System for Change: A nudge of motivation doesn’t always get us moving in the right direction; sometimes we need a good kick in the…
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Perfect is Boring
Perfect is Boring: Don’t wait for an idea or goal to be perfect. You will change it a million times. Don’t wait for you to reach a certain weight before you…
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Deadlift: 4 Tools to Increasing Strength
Deadlift: 4 Tools to Increasing Strength: Although the most mentally gruelling for me, the deadlift is by far my favourite of the three main lifts. It’s…
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Tracking While Travelling
Tracking While Travelling: One of the most common challenges people face when changing their lifestyle is maintaining healthy habits while they’re on the…
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Bench Press Arch: it's Not Cheating
Bench Press Arch: it's Not Cheating: I intended to write a full article about this, but I couldn’t have said it any better than my strong lady friend,…
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Can a Flexible Vegan Diet be Successful?
Can a Flexible Vegan Diet be Successful?: I’ve noticed a big trend in nutrition lifestyles since 2017, from keto (very low carbs) to vegan, and while I…
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Be Willing to be Judged
Be Willing to be Judged: It’s kind of funny; the older I get the less I look at fitness as a way to get or stay lean or skinny or as a way to burn calories…
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5 Ways to Guarantee Failure
5 Ways to Guarantee Failure: I recently listened to a podcast by The Happy Healthy Human (Paul Levitin) & he was talking about the 5 ways to guarantee…
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2 Supplements Worth Taking if You Want to Build Muscle
2 Supplements Worth Taking if You Want to Build Muscle: Preface: no supplement is going to replace eating in a caloric surplus (more than your maintenance…
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8 Nutrition Myths That Need to Die
8 Nutrition Myths That Need to Die: 1. “Don’t eat carbs at night, you’ll put on body fat!” It’s amazing how many people believe this. Is eating carbs at…
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Dear Girl Trying to Get Back into Shape
Dear Girl Trying to Get Back into Shape: "I see you eating whatever you want and not exercising" - Pants Dear girl trying to get back in shape, I know it's…
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Be Nice
Be Nice: Let’s start being nice to each other. Let’s stop judging, making assumptions and being bitches. Do you know how GOOD it feels to smile at another…
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Why Hire a Coach?
Why Hire a Coach?: Hiring a coach was the best decision I could’ve made! Yes, it was an investment but it was an investment in myself. I know, I know you…
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The Biggest Missing Piece for Women
The Biggest Missing Piece for Women: I was a guest on the Living Lean podcast (hosted by Jeremiah Bair - link below!) in Fall 2020. He asked great questions…
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Peri Workout Nutrition
Peri Workout Nutrition: This is also in audio version, if you prefer to listen to my FREE podcasts! Visit my website to listen, or you can subscribe for…
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Brace your Core & Breathing Before Heavy Lifts
Brace your Core & Breathing Before Heavy Lifts: Your core includes everything around your torso/midsection: - Rectus abdominus (main ‘abs’) - Internal and…
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How I Accurately Tracked a Restaurant Meal
How I Accurately Tracked a Restaurant Meal: I want to pre-face this article with sharing that this restaurant (Buzo’s in Playa Del Carmen) is one of my…
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Developing Mental Toughness
Developing Mental Toughness: It’s what separates the dreamers from the achievers, and talents and intelligence has little to do with it. Developing mental…
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How to Measure Rice Accurately
How to Measure Rice Accurately: One of the biggest errors I see with tracking macros is misunderstanding the measurement differences between cooked and…
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What is hypertrophy, and how do you do it?
What is hypertrophy, and how do you do it?: What: it’s the term for muscle growth. How: overload your muscles by resistance training. Here are the simple…
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Variations of Progressive Overload
Variations of Progressive Overload: You can progress in your training without increasing the weights! Progressive overload doesn’t just mean increasing…
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8 Tips for Self Care
8 Tips for Self Care: Prefer to listen to this instead? Turn on episode 53 of the Courtney For Life podcast on your favourite app: iTunes:…
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6 ways to have the BEST Workouts
6 ways to have the BEST Workouts: There are an abundance of different ways to workout, from training style, frequency per week, session lengths; all based…
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Don’t chase the DOMS
Don’t chase the DOMS: *DOMS: delayed onset muscle soreness I used to chase that ‘cripple’ feeling post workout. Couldn’t walk up the stairs after leg day?…
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Go all out
Go all out: Go all out. Don’t hold back or be afraid of what other people will think or say about you. Create some personal affirmations to keep you on…
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Overcoming Alcohol Pressures
Overcoming Alcohol Pressures: A recent Athlete conversation (question) inspired this post, which is also shared on my IGTV if you want to visually obtain…
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The BS we tell Ourselves
The BS we tell Ourselves: There are a million reasons you can come up with as to why you cannot reach your goals, or why you won’t change. I want to break…
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8 tips for addressing emotional hunger
8 tips for addressing emotional hunger: This is the full article that I abbreviated on today’s Instagram post. Emotions are strong these days and a lot of…
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Note to Self: Slow Down
Note to Self: Slow Down: I shared this as an Instagram post, but I believe it's important enough to share so that we can read this for later too. This is an…
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HEALTH: what does it really mean?
HEALTH: what does it really mean?: In 1948, the World Health Organization (WHO) defined health as: "a state of complete physical, mental and social…
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What to Look for in a Quality Coach
What to Look for in a Quality Coach: Just because a fitness coach (in-person or online) claims to be a flexible dieting believer does not automatically make…
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5 Ways to Start the New Year with Confidence
5 Ways to Start the New Year with Confidence: This post was created by my team of Confident babes at Marigold, the women's confidence app to boost you up in…
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45 Ways to Let the 2020 Light & Love In
45 Ways to Let the 2020 Light & Love In: Originally created from elephantjournal.com, I read this a couple days ago and thought it was too good not to…
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Understanding Types of Muscle Fibres
Understanding Types of Muscle Fibres: Ever feel like you’re getting stronger but you don’t see your muscle really getting bigger? That’s because of the…
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Creating Goals you can Actually Achieve
Creating Goals you can Actually Achieve: * This is also as a podcast episode (#39) on the Courtney For Life Podcast. Available to download for free on…
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Overcoming the “fck it” Mindset of Overeating
Overcoming the “fck it” Mindset of Overeating: Sometimes things happen and you may intake more calories than planned, whether it’s at a social event,…
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Diet Rules and Being Flexible
Diet Rules and Being Flexible: Diets are applied when people want to lose weight (which is probably everyone at some point in time), and are usually in the…
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7 Macro-Friendly Recipes
7 Macro-Friendly Recipes: Sharing some macro-friendly (aka lower in calories) recipes for you, including one of my athletes' favourites: my delicious black…
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Disappearing Macros
Disappearing Macros: So you have been at this flexible dieting thing for some time now. Things were going well and then all of the sudden you realized that…
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My Quick Fix for Weight Loss
My Quick Fix for Weight Loss: Did you really think I would tell you that there’s a quick way to lose weight? Come on now, you should know better than to…
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Body Terrorism: 5 Ways to Fight Against It
Body Terrorism: 5 Ways to Fight Against It: Fat shaming: making fun of someone who might be considered overweight. Skinny shaming: making fun of someone who…
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Fear of Failure or Success?
Fear of Failure or Success?: Every week I receive messages from people like, "your life is goals," or "I WISH I could live like you do," (etc.) In reality,…
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Overcoming Challenges
Overcoming Challenges: Challenges happen in life, whether it's an unexpected event at work, a binging episode, a family crisis or a personal matter. These…
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Diet Rules & Being Flexible
Diet Rules & Being Flexible: Diets are applied when people want to lose weight (which is probably everyone at some point in time), and are usually in the…
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35 Life Tips that Everyone can Benefit From
35 Life Tips that Everyone can Benefit From: 1. Start fresh every single day. It might sound a little cheesy, but every day could—and should—be considered a…
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I was Rigid and Clean Before I Became Flexible
I was Rigid and Clean Before I Became Flexible: I started tracking my macros in August 2013. I don’t quite remember what sparked it or why I started, but I…
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What Really Matters
What Really Matters: We’re all on a journey to look and feel better. We go to the gym to lose body fat, gain muscle mass, trim our midsection, lift heavier…
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Why Women Should Strength Train
Why Women Should Strength Train: Are you still hesitant to start strength training (or powerlifting) because you're worried that you're going to look like…
Read article ↗Nutrition · Training · Coaching
Reasons why the scale goes up
Reasons why the scale goes up: Working with clients from all different styles of life, there’s one big thing they all have in common. They ask ME why the…
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You Know What To Do... Why Aren't You in Shape Yet?
You Know What To Do... Why Aren't You in Shape Yet?: If you eat well and are active on a regular basis but still aren’t pleased with your body composition…
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Published in MindBodyGreen: Women who Learned to Strength Train
Published in MindBodyGreen: Women who Learned to Strength Train: What an incredible opportunity to share; I was asked to contribute to an article on…
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Guidelines for Successfully Reaching Goals
Guidelines for Successfully Reaching Goals: Check in with yourself every morning. Wake up refreshed and energized, with a positive outlook for the day…
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Perfect is Just an Illusion
Perfect is Just an Illusion: Perfection doesn’t exist. It’s a mystical creature that we are forever chasing, just like the leprechaun’s pot of gold at the…
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Own Your Power
Own Your Power: Every single one of us is powerful. Not with our physical strength but with our consciousness, passion, and love that we are born with. It…
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Dieting Too Long
Dieting Too Long: Dieting for extended periods of time can actually be a program. We always seem to want to be losing body fat (the reason WHY we diet), but…
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Vacation Workout: January 17, 2018
Vacation Workout: January 17, 2018: Muscle emphasis: delts, glutes (AKA shoulders and booty!) Equipment used: adjustable (incline) bench, various dumbbells,…
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Vacation Workout: January 6, 2018
Vacation Workout: January 6, 2018: Muscle emphasis: chest, quads Equipment used: adjustable (incline) bench, various dumbbells, mini resistance bands, cable…
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Recipes: June 2018
Recipes: June 2018: A recent collection of some macro-friendly recipes! Side note: aren't all recipes "macro friendly"? When you think about it, they are!…
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Nutrition Awareness & Additional Information
Nutrition Awareness & Additional Information: This is some of the most useful information that I recommend all of my clients to understand prior to working…
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Spirulina Ginseng Post Workout Power Bowl
Spirulina Ginseng Post Workout Power Bowl: I promise you, algae has never tasted so good! Have you ever eaten a form of algae or seaweed? Usually tastes…
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One Thing I Wish I Knew Before I Started Working Out
One Thing I Wish I Knew Before I Started Working Out: *Disclaimer: this article might offend some people. Please remember this is my personal opinion and is…
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5 Things They Never Told Me When I Started Working Out
5 Things They Never Told Me When I Started Working Out: We know that hindsight is always 20/20. I’ve been going to the gym and working out for over 10 years…
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Water Retention, Inflammation and “Unexplained” Weight Gain
Water Retention, Inflammation and “Unexplained” Weight Gain: So you’re on track with your target macros or nutrition as per guidelines, but you’re seeing…
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Signs that you Love Yourself
Signs that you Love Yourself: Inspired by Danielle Laporte, author of “White Hot Truth” “Eventually, you must love yourself just because of, well, your…
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5 Questions to Ask Before Hiring a Coach
5 Questions to Ask Before Hiring a Coach: Working in the health and fitness industry, I've come across many coaches who don't seem to care much about their…
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10 Characteristics of Successful People
10 Characteristics of Successful People: These points were inspired by Cara Alwill Leyba, epic boss babe, and owner of the Champagne Diet blog. I added onto…
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Training Reps for Performance
Training Reps for Performance: When it comes to your training program, there are so many different approaches (sets, reps, tempo/time under tension, rest…
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Full Day of Eating: My 2018
Full Day of Eating: My 2018: Morning snack (7am) – chocolate-covered cakes. Microwave (only about 5 seconds!) coconut oil and cocoa powder. Top onto corn…
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Wedding Macros
Wedding Macros: I’m in my late 20’s and I’ve been going through the years of everyone getting married. I’ve gone to 4 weddings in the 2016-year so far. One…
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Body Dysmorphic Disorder: more common than you would think!
Body Dysmorphic Disorder: more common than you would think!: With everything that social media and today's society portrays, everyone seemingly needs to be…
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5 Tips to Make Flexible Dieting Easier
5 Tips to Make Flexible Dieting Easier: 1. Plan your day ahead of time. This sounds too easy, right? A total “duh” moment. But it’s like a light bulb turns…
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Tracking Sushi Macros
Tracking Sushi Macros: Recently one of my clients sent me a message asking how to track macros when it comes to going out for sushi. For the most part,…
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Black Bean Brownie Recipe
Black Bean Brownie Recipe: Recently on Instagram I've been seeing a lot of the famous #KatieAnneBrownies (one of my favourite IG accounts: @KatieAnne100)…
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Volume Food FTW
Volume Food FTW: For those who know me and my food habits, know that I'm a volume eater. I haven't gotten to the point where I can eat 200+ grams of carbs…
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Training with a Belt
Training with a Belt: Belts should be used as a cue to brace your core; they aren’t necessarily meant to be a band-aid for your training in order for you to…
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Airport Food Navigation
Airport Food Navigation: Meal selection may not be ideal depending on where you are travelling, but it doesn’t mean you have to put your goals on stand-by!…
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Wearing Wrist Straps
Wearing Wrist Straps: Wrist straps allow you to fatigue the target muscle without worrying about your grip failing first. They can be used with accessory…
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The Service of Giving
The Service of Giving: Over time, short-term giving turns into long-term living. You can only help when you can help, which means that if you’re not able,…
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Tips for New Entrepreneurs
Tips for New Entrepreneurs: I have spent over 3 years building my brand from just an idea. I’ve learned so many tips and tricks in order to build the…
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Exercising When You're Sick
Exercising When You're Sick: What’s the best medicine for your recovery: sweat it out or rest? When your body is inhibited with a sickness, your immune…
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Eat More Without Gaining Fat
Eat More Without Gaining Fat: We all want to eat more without gaining fat. If you’re not in agreement with that... well, you’re loco, amigo! So how the heck…
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Balancing Work and Life
Balancing Work and Life: Being an entrepreneur who lives near the beach, it can be extremely challenging for me to draw the line between work and play. I…
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Stress: Your Progress Killer
Stress: Your Progress Killer: More isn’t always better. You don’t have to choose between going hard or going home. Sore doesn’t always equal success. North…
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6 Goal-Related Workout Mistakes You're Making
6 Goal-Related Workout Mistakes You're Making: Often seen as New Year Resolutions, many people make goals of working out in order to lose weight. As a…
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Diet Update: August 2018
Diet Update: August 2018: Over the last month (since my powerlifting competition on June 30 in Chetumal, Mexico) I have been focusing on building up my…
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Anthopometry Testing: 1 Month Update
Anthopometry Testing: 1 Month Update: In August I connected with a Doctor in Playa Del Carmen who is an Anthopometrist. He studies the scientific…
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Recipe: Tropical Ceviche
Recipe: Tropical Ceviche: In my opinion, ceviche is one of the easiest Mexican dishes you can make, and you can really customize it to your preference! The…
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My Biggest Year of Change
My Biggest Year of Change: Although I've talked about WHY I moved to Mexico many times over the last few months, I never put together a complete story about…
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7 Habits for Success
7 Habits for Success: It’s no secret that being an adult is hard! Honestly, how do our parents make it seem so easy? Being focused in today’s society is a…
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2 Reasons Why Traditional Cardio Is Useless
2 Reasons Why Traditional Cardio Is Useless: The following information was obtained by an article written by Charles Poliquin at strengthsensei.com. As a…
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Flexible Dieting at Restaurants
Flexible Dieting at Restaurants: So many of my clients ask me regularly about going out to restaurants while flexible dieting and tracking their macros. Of…
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Cheat meals and under/over eating
Cheat meals and under/over eating: Originally I was planning on making this a YouTube video, but with all of the information that I obtained while I put all…
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Protein Poptarts
Protein Poptarts: Yesterday I had another extremely successful macro party and prior to that I came across a recipe for a homemade poptart. I decided to try…
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Emergency Macros
Emergency Macros: This is an awesome article that I came across recently that really helps to determine what to eat when you're short on just one…
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Fasted Training & Cardio
Fasted Training & Cardio: I think the top question I get from all (or about 90% of my clients) is something to do in terms of fasted training and/or cardio.…
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Can you Gain Muscle & Lose Body Fat?
Can you Gain Muscle & Lose Body Fat?: Can you gain muscle and lose body fat at the same time? This is known as body recomposition. Yes, it is absolutely…
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Protein Bars: Digestion & Bloating
Protein Bars: Digestion & Bloating: Working with clients from all over the world and with so many food preferences, I’ve learned a lot about different kinds…
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The Brutally Honest 6 Reasons You Are Still Overfat
The Brutally Honest 6 Reasons You Are Still Overfat: This has been one of the most inpactful articles I have read in a long time - maybe ever - and I feel…
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The Power of Flexible Dieting
The Power of Flexible Dieting: Whether you want to call it macronutrient tracking, IIFYM (if it fits your macros) or flexible dieting, it’s all the same…
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Dealing with Negativity
Dealing with Negativity: For those who know me know that I'm not an overly loud person. I like to have fun, joke around and laugh a lot; but I'm the kind of…
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10 Common Fat Loss Pitfalls
10 Common Fat Loss Pitfalls: Successfully losing body fat is all about achieving the sweet spot in which all your habits are working for you. It's easy to…
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10 Reasons Why Your Workout Isn't Working
10 Reasons Why Your Workout Isn't Working: We've all done it... stared at ourselves in the mirror right after a workout, searching for those immediate…
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Tips for Building a Healthy, Fit & Lean Look
Tips for Building a Healthy, Fit & Lean Look: Sometimes “just lose more fat” is not the answer, especially for women. It is much more important to build a…
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So You Want to be a Powerlifter?
So You Want to be a Powerlifter?: If you have been following me for a while, you know that I reference Sohee Lee quite a bit; her eBook on Reverse Dieting…
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