In a fat loss phase, creating sustainable habits that support long-term health is key. Focus on improving quality sleep, increasing daily movement, and consuming fiber-rich foods to build lasting habits that go beyond the scale. These foundational habits will help you feel better, lose fat, and maintain your progress over time.

Alcohol can be a tricky factor when it comes to tracking macros and managing nutrition goals. While alcohol doesn't provide essential nutrients, it still adds empty calories to your daily intake. This post breaks down how to track alcohol, explains its impact on your macros, and offers tips on how to make smarter choices when you decide to drink.

Creatine is one of the most well-researched supplements and a must-have for anyone engaged in regular strength training. It supports improved exercise performance, boosts recovery, increases lean muscle mass, and even offers cognitive benefits. Learn why creatine monohydrate is the best form to take and how it can be a simple addition to your routine for impressive results.

Procrastination is a common obstacle in both life and nutrition, often stemming from emotional avoidance, decision fatigue, and perfectionism. In this blog post, I dive into why procrastination happens and how it shows up in nutrition habits, such as meal prep, grocery shopping, and tracking macros. Practical strategies are provided to combat procrastination and build lasting habits for long-term nutrition success.

Managing a low appetite can be frustrating, but it doesn't have to derail your nutrition goals. Factors like stress, illness, mental health, and medications can all impact appetite. This blog post explores practical strategies to help you manage a low appetite, including focusing on smaller, more frequent meals, choosing high-calorie, nutrient-dense foods, and managing stress. It’s all about making nourishment easier and more enjoyable while listening to your body’s cues.

In this blog post, I share four of my favorite smoothie recipes with macro profiles to fit different hunger levels and nutrition needs. Each smoothie is customizable with three options: lower-calorie (around 200 calories), moderate-calorie (around 400 calories), and higher-calorie (around 600 calories). These nutrient-packed smoothies can fuel you around workouts, serve as a protein boost, or help with calorie intake dependent on nutrition phase or current goals. With ingredients like frozen fruit, protein powder, and almond milk, these smoothies are an easy and tasty way to meet your goals.

Tracking macros is a helpful tool for gaining insight into eating habits, portion sizes, and nutrient balance. While it’s not meant to be a permanent strategy, it can be incredibly useful for creating awareness around food choices and supporting long-term habit building. This post dives into practical tips for macro tracking, including how to track effectively, when to do it, and what to track — so you can gain confidence, understand your patterns, and eventually move away from tracking as you build lasting, healthy habits.

In this post, I share my journey from being an educator to becoming a nutrition coach, and how my own experiences with food, training, and life challenges have shaped my approach to coaching. I dive into the importance of building relationships with clients, the “light bulb” moments I cherish, and the transformation I’ve seen in those I’ve worked with. My personal nutrition journey — including trial and error with fad diets, marathon training, and lessons learned along the way — has given me the unique insight to help others make lasting, positive changes.

Looking for high-protein, egg-free breakfast ideas? This blog post shares five easy, balanced recipes that provide at least 30g of protein and 5g of fiber per serving. From Greek yogurt bowls to turkey wraps, these quick and customizable breakfasts will keep you energized throughout the day.

No matter what phase of life or nutrition journey you're in, working with a nutrition coach can help you feel more confident and empowered in your food choices. A coach provides personalized guidance, support in achieving goals, mindset shifts, and accountability, all while helping you build sustainable habits that work for you. It's about creating flexibility, not perfection, and improving your relationship with food in a way that feels good mentally and physically.

Eating for volume is a powerful strategy for feeling full and satisfied without over-consuming calories. By focusing on nutrient-dense, high-fiber, and water-rich foods, you can create bigger, more filling meals that align with your nutrition goals—whether you’re in a fat loss phase, managing hunger, or just someone who loves a hearty plate of food. In this post, we’ll cover the best foods for volume eating, why this strategy works, and how to apply it in a way that supports your goals long-term.

Tracking macros can feel overwhelming at first, but it’s a powerful tool for building awareness, improving nutrition habits, and making informed food choices—without rigid rules. This beginner’s guide walks you through how to set up a tracking app, weigh and log your food, and start tracking in a way that feels manageable. Whether you’re focused on weight loss, muscle gain, or overall health, learning this skill can help you understand your nutrition and make small, meaningful adjustments that align with your goals.

Twice-baked potatoes are crispy on the outside, creamy on the inside, and completely customizable to fit your nutrition goals. Whether you're looking for a high-protein twist, a flavorful taco-style meal, or a BBQ chicken-stuffed sweet potato, these recipes will change the way you think about potatoes. Easy to make and packed with flavor, these options prove that comfort food and balanced meals can go hand in hand!

The way we prioritize our habits and goals impacts our success in both nutrition and life. Using the “big rocks, pebbles, and sand” analogy, this post breaks down what truly matters — starting with the foundational habits that have the biggest impact. If you’ve ever felt stuck focusing on small details while missing the big picture, this is for you.

There’s no one-size-fits-all approach to structuring a day of eating. Whether you prefer three full meals, snacks throughout the day, or timing your nutrition around workouts, the best approach is the one that fits your lifestyle and keeps you feeling satisfied. This post breaks down different ways to distribute your intake while keeping your nutrition goals in mind—because success comes from what works for you.

AI tools like ChatGPT are transforming the way we approach nutrition by making meal planning, grocery shopping, and macro tracking more efficient. While they can’t replace personalized coaching, they serve as powerful assistants in simplifying everyday food decisions. This blog post explores five key ways AI can support your nutrition journey, complete with 25+ ready-to-use prompts that will help you meal prep smarter, find macro-friendly foods, and discover new recipes with ease.

Game day is here, and whether you're watching for the football, commercials, or snacks, I've got a lineup of crowd-pleasing recipes you'll love. These Super Bowl-inspired dishes are flavorful, easy to make, and keep balanced nutrition in mind. From buffalo chicken dip to a cool whip fruit dip, there's something for everyone.

Hydration is one of the simplest yet most impactful ways to support your health, no matter the season. Water plays a key role in digestion, energy, and even mental clarity, but it can be easy to overlook—especially during colder months. This post dives into the importance of hydration, how much water you really need, and tips to make staying hydrated easier.

Understanding the science of satiety can transform the way you approach your meals. Foods rich in protein, fiber, healthy fats, and water content help keep you full and satisfied, reducing the urge to snack between meals. Learn how to incorporate these foods and create meals that nourish your body and sustain your energy.

Change doesn’t happen overnight—it’s a gradual process built on small, consistent steps. In this post, we explore how to set challenging yet realistic expectations, focus on incremental habit shifts, and let go of what no longer serves you. Whether it’s experimenting with new routines or celebrating small wins, this approach lays the foundation for sustainable progress and meaningful transformation.