Hey there. You’ve probably heard it before. “The gym is my therapy.” I’ve even said it myself. And while I understand where that phrase comes from, I want to be clear about something. The gym is a powerful tool for your mental and emotional health, but it is not therapy.
Read MoreHey there. You’ve probably heard this before. The best program is the one you can stick with. It sounds obvious. But when you really start to unpack it, there’s so much depth in that simple statement.
Read MoreHey there. What if you appreciated your body at every stage of your journey? Not just when you hit a certain goal, not just when you looked a certain way, but all the time. I know that sounds like a completely different approach from what you’ve probably been told, but it can change everything.
Read MoreHey there. I used to spend a lot of time chasing what I thought was the “optimal” way to approach weight loss and fitness. Like many of you, I followed the advice of people who looked a certain way or quoted research studies that sounded really convincing. And for a while, I thought that was what I needed. If I could just find the best way to do it, I’d finally be successful.
Read MoreHey there. For a long time, self-deprecating humor was my thing. I’d make the jokes first. I’d be the one to point out my flaws before anyone else could. I told myself that if people were laughing with me, they weren’t laughing at me. But what I eventually realized is that every time I did that, I chipped away at my own self-worth.
Read MoreHey there. One of the biggest reasons people struggle to follow through on their goals is because they’re trying to take on too much, too fast. I’ve seen it over and over again. Someone wants to make a change, and instead of starting small, they try to overhaul everything at once. It works for a few days… maybe a week. Then the overwhelm hits. Then the doubt sets in. And then it stops.
Read MoreHey there. good thing. Because the truth is, no single method works for everyone all the time. What we really need to focus on is building a mix of tools that works for us right now... and being open to the idea that mix might change over time.
Read MoreHey there. For a long time, I felt like everything I heard about weight loss and fitness was based on absolutes. You can eat this, but not that. You have to follow this plan, but don’t even think about doing anything else. It was all about rigid rules, strict expectations, and either being “on” or “off.” And when that’s the only narrative you hear, it’s easy to believe that’s the only way forward.
Read MoreHey there. Sometimes we need a break. That’s something I was reminded of recently. I had a couple of days where I just took a step back. My usual morning routine is something I do seven days a week with only minor tweaks on the weekends. But around lunchtime Friday, I made the decision to chill. Saturday was more of the same. Family was visiting and I gave myself permission to slow down.
Read MoreHey there. For years I’ve watched the same dynamic play out in the fitness space. Coaches put out content that says “you just have to do it” and their audience either gets motivated for a moment or feel guilty and stop altogether. I’ve even said that phrase myself in the past. But here’s the thing… it’s way more complicated than that.
Read MoreHey there. For a long time, I thought carbs were the problem. If I could just cut them out, I would finally lose the weight and feel better. But what I didn’t realize back then was that carbs were not the enemy. In fact, they can be one of your best allies when it comes to weight loss, weight management, and overall satisfaction with the way you eat.
Read MoreHey there. For the longest time, stepping on the scale felt like an emotional rollercoaster. One number could make or break my mood for the entire day. And honestly, I know I’m not the only one who has felt this way. So I decided to try something that felt totally counterintuitive at the time. I started weighing in every single day.
Read MoreHey there. There was a time when stepping on the scale first thing in the morning felt like taking a test I hadn’t studied for. I’d wake up, step on, and instantly feel great or awful depending on the number that showed up. That number used to have a lot of control over me. But things started to shift when I began looking at it differently.
Read MoreHey there. We live in a world of extremes, especially when it comes to food. On one end, you’ll hear “food is fuel” and be told to only eat for nutrition. On the other, it’s all about indulgence, with messages like “eat whatever you want because life is short.” The problem is, neither of those extremes usually works for long-term success. What really works is learning to live in the middle.
Read MoreHey there. Fiber needs to be a bigger part of the nutrition conversation. For something that can have such a massive impact on our health, it’s wild how little attention it gets compared to things like protein. Don’t get me wrong, protein has its place. But when I started working with people on nutrition habits about eight years ago, the thing that stood out most was how little fiber folks were getting on a regular basis.
Read MoreHey there. For a long time, I believed food was either helping me or hurting me. If it wasn’t nutrient-dense or “clean,” it was something to avoid or feel guilty about. That mindset didn’t come from nowhere. It came from years in the fitness and weight loss space, where we’re told food is fuel and nothing more.
Read MoreHey there. There’s a reason I talk so much about showing up. It’s not just about motivation or energy. It’s about building a habit of taking the first step before you give yourself the chance to overthink it.
Read MoreHey there. When I talk about building a forever active lifestyle, I always circle back to one message. Guilt doesn’t belong here. Guilt isn’t a motivator. It’s not a helpful reminder. And it definitely isn’t part of a long-term, sustainable way of living.
Read MoreHey there. Let’s talk about progress updates. I know how much energy and emotion these check-ins can stir up, especially if you’ve spent years obsessing over the number on the scale. But the thing is, progress updates should be tools to keep you grounded, not stressed.
Read MoreHey there. When it comes to fitness and weight loss, most people focus on one thing above all else: the result. The number on the scale. The size of their clothes. The measurement around their waist. And while tracking those things has its place, the truth is that focusing on them can actually hold you back.
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