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Inflammation & How to Reduce It
There are many inflammation promoting factors that happen in our day-to-day lives. That in combination with not taking care of our bodies in an optimal way can promote prolonged inflammation. This then negatively impacts our health and makes being the best version of ourselves difficult. How do we know when inflammation is going to be harmful? What factors are involved in how your body handles inflammation? Let’s talk about how to reduce inflammation in the body fast. First,
Your 4 Step Guide to Fat Loss for Good
Several years ago, I was really struggling with how I felt in my body and my relationship with food. I felt like I had tried it all and nothing seemed to work for me. Either the weight didn't come off, the plan didn't work for my lifestyle, I felt completely miserable or it was just simply unsustainable. This kept me spinning my wheels and feeling super frustrated and annoyed for about 2 years. I was a dietitian so, the struggles I was having didn't really make sense to me. I
Fueled & Fit: The Membership for Women
Fueled & Fit is a monthly membership community where women come to fuel smarter, train stronger, and feel fully supported on their health journey. This isn’t a quick-fix program or a 30-day challenge you forget by week 2. This is your space to build real consistency through balanced meals, strength training, and powerful support from women just like you. You’ll get the tools, structure, and accountability to make meaningful progress— without perfection, extremes, or gu
Join Me This Winter for Saturday Strength!
My Saturday Strength class is designed to help you build a stronger, more confident version of yourself through smart, purposeful training. Each session is circuit style, combining compound movements that challenge your body in every plane of motion. We focus on strength, stability and efficiency so you can move better both in and out of the gym. Every workout is thoughtfully structured to meet you where you are while still pushing you toward progress, whether your goal is to
Creating a Home Gym That Actually Works for You
There will be seasons of life when working out at home is simply the most convenient option. If you have little kids like I do, getting to the gym every day may not be realistic. A home setup allows you to stay consistent, move your body on your own schedule and keep your routine flexible as life changes. You do not need a fancy setup or even a dedicated room to build an effective home gym. With a few versatile pieces of equipment, you can create a space that supports strengt
How Do I Know If I'm Eating Enough?
How to know if you’re eating enough as an active individual - ask yourself these questions: Do my training sessions always feel like a struggle? Do I get shaky, lightheaded or dizzy during workouts? Am I starving after I workout? Do I have an afternoon crash or feel like I need a nap in the middle of the day? Do I wake up tired after a good nights rest? Do I NEED caffeine to make it through the day? Do I have a regular period? Is my mood stable? Am I constantly cold? Do I ge
I Despise Eating in the AM...
I hear this WAY more often than you think - the thought of eating in the AM makes you want to barf. You haven’t done it since 6th grade. This is common but this is NOT normal, especially if you’re training early in the day. Your appetite hormones adapt to what you do consistently. So, if you choose not to eat in the AM then your body adjusts those hunger and fullness hormones accordingly. This doesn’t mean you don’t need food/energy, it just means your body isn’t going to w
My Go To Healthier Winter Coffee Orders
I did a fall version of this which I'm sure I'll share at some point but here's the winter guide to coffee orders that taste yummy and still help you hit your goals! ☕Iced Caramel Brûlée Latte: Ask for a grande iced coffee, splash of cream, 1 pump caramel brûlée sauce and 1 pump sugar free vanilla. You can add a little more cream or milk if desired! ☕White Chocolate Mocha Cold Brew: Ask for a grande cold brew with 1 pump white mocha sauce. If you want it sweet I suggest 1-2 p
34 Things I've Learned in 34 Years of Life
We're always getting older and on a more personal note, here's what I've learned so far <3 I. Family first, hold them close and tightly. 2. Learn to show up for yourself, not someone else 3. Be kind 4. Life is too short to obsess over what other people think 5. Routine is good but variety is fun 6. There is always a positive and a lesson 7. We grow as we go through hard things 8. Balance in all things is essential 9. Less is more - less stuff has been a highlight of my 30’s s
Eating For Better Sleep
Getting adequate amounts of quality sleep is very underestimated when looking to improve your overall health. We generally think of adjusting our food intake or our exercise routine but when questioned about sleep it is often overlooked. Adequate sleep can reduce risk of CVD, CHD, and stroke, keeps your brain healthy and can even boost the immune system (1,2,3). The general consensus is that 7-9 hours of uninterrupted sleep is recommended per night. Think about how often yo
Inflammation & How to Reduce It
There are many inflammation promoting factors that happen in our day-to-day lives. That in combination with not taking care of our bodies in an optimal way can promote prolonged inflammation. This then negatively impacts our health and makes being the best version of ourselves difficult. How do we know when inflammation is going to be harmful? What factors are involved in how your body handles inflammation? Let’s talk about how to reduce inflammation in the body fast. First,
Your 4 Step Guide to Fat Loss for Good
Several years ago, I was really struggling with how I felt in my body and my relationship with food. I felt like I had tried it all and nothing seemed to work for me. Either the weight didn't come off, the plan didn't work for my lifestyle, I felt completely miserable or it was just simply unsustainable. This kept me spinning my wheels and feeling super frustrated and annoyed for about 2 years. I was a dietitian so, the struggles I was having didn't really make sense to me. I
Fueled & Fit: The Membership for Women
Fueled & Fit is a monthly membership community where women come to fuel smarter, train stronger, and feel fully supported on their health journey. This isn’t a quick-fix program or a 30-day challenge you forget by week 2. This is your space to build real consistency through balanced meals, strength training, and powerful support from women just like you. You’ll get the tools, structure, and accountability to make meaningful progress— without perfection, extremes, or gu
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Hopefully what you found in these pages makes a lot of sense. That's what I do, narrow down all the complex and confusing concepts that fall within diet and exercise, to provide logical and actionable direction. My mission is to give people approachable ways to think about their health and wellness. When you work with me, my primary goal is to remove fear from every aspect of nutrition and fitness. I am here to support you and bring clarity to the ways you can care for yourself.
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