With the holidays quickly approaching, you might still not be happy where you are with your health, body composition, and fat loss goals.You're motivated to get started, but aren't sure if it's even worth it at this point given the time of year and are debating on waiting until January 1st to get going.In this episode I give my honest thoughts on if starting your fitness or fat loss journey now is a good time or not, and what I would do if I was in your shoes.Be sure to share this episode wit...

You might think that just because you're "working hard" that that alone will guarantee you start to see results - but that's not always the case.In this episode I'm diving into and giving you some tough love on why just simply working hard doesn't necessarily mean you're going to make progress, because you might not be doing the RIGHT things.Or maybe you are doing the right things, but just not consistently enough.Be sure to share this episode with a family member, friend, or on your IG or FB...

In this episode I'm diving into strategies to manage hunger in your fat loss phases, how low to drop calories when switching to a fat loss phase, & how to use maintenance days within your fat loss week for more flexibility in life while still seeing results.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to ...

You've probably been told that taking progress pictures to track progress is much more useful than using the scale.Heck, you've probably heard me even say this at some point.BUT, there's a method and system to taking progress pictures and using it to track progress - and a lot of people are going about it all WRONG.In this episode I'm diving into how I use progress pictures to analyze my clients results, and how you can use them the RIGHT way to track changes in your journey, and how to avoid...

Far too often when I talk to people trying to lose weight, they end up making one of two big mistakes.One, they end up focusing on the wrong variables that they think are important - things like sugar, what time of day they're eating, what specific foods, etc and end up completely ignoring the things that matter the most.Or two, they end up focusing on the right things, but ADD ON too many variables that don't matter - then overwhelming themselves.In this episode I'm diving into the 3 big thi...

This episode is a Q&A style episode where I dive into how to progress in your exercises week to week, what is diet fatigue and how to avoid it when trying to lose body fat, how many reps you should be doing per set, and more.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, cha...

The ultimate goal of any diet or fat loss phase should be to maintain as much weight loss as possible long term.With that being said, did you know that it's impossible to completely maintain your new low bodyweight after you finish a diet or fat loss phase? Even if you don't gain any body fat back?In this episode I'm diving into why seeing some weight gain on the scale after a diet is normal, and how much weight gain to expect before you start sounding the alarms in fear of losing all of your...

This episode is a Q&A style episode where I dive into how to accurately measure progress in your fitness / fat loss journey, why I take my clients through a "priming phase" before starting a fat loss phase, and also the differences in fat loss eating a low carb vs. a high carb diet.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!Join The iTHRIVE Collective with the link below for monthly workouts, recipe id...

In this episode I'm breaking down why the "all or nothing" mindset with weight loss is completely flawed, and how I teach my 1-On-1 clients how to overcome it once and for all.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, challenges with monthly prizes, weekly LIVE Q&As wit...

Ever look at your Apple Watch or Fitbit and see "Oh, I've burned 2000 calories today" and have wondered if it was accurate or not?Or you found an online calculator online to tell you how many calories you burn, but second guess if that was right or not?In this episode I'm breaking down why relying on these devices and calculators isn't very accurate, and my method for TRULY finding out how many calories you burn per day.Be sure to share this episode with a family member, friend, or on your IG...

Do you ever feel like over-eating when you know you shouldn't? Choosing the greasy, high calorie meal when you know it's going to set you back with your goals? Ever want to skip the gym because you're tired when you know you should go anyway?If so, then today's episode is for you.In this episode I'm breaking down the mindset hack I use to make sure 90% of the time, no matter the circumstances, I always take the action that leads to making progress in the end - even when I don't want...

Ever have days where the LAST thing you want to do is cook, but still want to stay on track with your fat loss and fitness goals?But don't know what to eat without cooking to keep making progress? I got you.In this episode I'm diving into my favorite meals that are simple, fast, and require NO cooking to keep me on track when I'm in a time crunch, busy, or just don't feel like cooking.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who n...

In this episode, I share 5 KEY things that the people & clients who lose fat & keep it off for good do on daily basis to not only get amazing results, but maintain them for life.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, challenges with monthly prizes, weekly LIVE...

Over the past 10+ years I've transformed my own body and health, have spent countless hours researching the best workouts and nutrition for fat loss, have gotten my Master's Degree in Nutrition, Bachelor's Degree in Psychology, have become a Registered Dietitian, and have helped hundreds of women lose more thousands of pounds total in my 7+ years as an online nutrition & fitness coach.In this episode, I'm condensing all of that time for you & breaking down 6 things that you can do to ...

Have you ever decided to add a bunch of exercise to your week, only to find it doesn't seem to be helping with fat loss?Most people think if they want to lose fat, they need to just exercise more.While exercising is important and should be done for overall health and to maintain muscle mass - especially when dieting - EXCESSIVE exercise doesn't always lead to more fat loss like you'd expect.In this episode I'm touching on two real world examples of why exercising more doesn't always speed up ...

Most people fail in their weight loss journey's or gain weight back that they've lost because they simply lose momentum.A loss happens, a stressful week of work, relationship problems, etc cause them to fall off completely and they abandon all of the habits that were leading to progress.This makes it extremely difficult to then "get back on the horse" and start making progress again.In this episode I'm diving into the "String Method" and how it can prevent this from happening, so you can make...

In this episode I sit down with one of my 1-on-1 clients, Diana Shealy, and talk about her journey of losing 20 pounds over the past months.We dive into her struggles with her life, weight, and alcohol before joining the program, along with how easy and simple things felt along the way, and the exact approach we took to get her abs to start showing again and how the program helped her get her life back.Be sure to share this episode with a family member, friend, or on your IG or FB stories so ...

Want to lose your first 5 pounds? If so, then this episode is for you. I'll be going over the most SIMPLE change you can make to help you lose your first 5 pounds over the next month.It's completely free, doesn't require any strange ice baths or sketchy supplements, and you can start doing this IMMEDIATELY today.One of our members of The iTHRIVE Collective actually did this last month, and lose a total of 6 pounds and 2 inches off of her waist.Simply put - it WORKS.Be sure to share ...

A common question I get is how effective workout classes like beach body, insanity, peloton, etc are for losing fat and shaping your body - even if you do the "strength training" videos.In this episode I dive into why those are only effective up to a certain point, why your progress will stall if you continue doing them forever, and how to fix this so you can keep making progress without plateauing.Be sure to share this episode with a family member, friend, or on your IG or FB stories so some...

In this episode I sit down with one of my incredible 1-On-1 clients, Esther Thompson.In the past, she tried this like weight watchers and other diets to try and get the body she wanted.While she did see some weight loss with those approaches, she never got the muscle tone and shape she wanted, and never felt like those approaches taught her how to actually live her life while continuing to see results.In this episode we dive into her previous struggles, and how the program and the 3 Phase app...

One of the biggest problems you're probably facing is making decisions that feel good in the moment, that don't really align with your goals. Choosing fast food over a healthier choice, skipping the gym when you know you should go, and so on.In this episode I'm diving into a foolproof strategy to "trick your mind" into treating your future self better than you have been. Which will immediately improve your results once you start doing this.Be sure to share this episode with a family memb...

If anyone knows me, you know I grew up with a diet full of processed, and easy to over-eat foods - that I still love to this day.Unfortunately in order to lose fat, keep it off, and stay healthy, we can't eat those types of foods all of the time.BUT, there are some amazing "food swaps" you can make that are similar to your favorite foods, that are much lower in calories, higher in protein, and better for maintaining a healthy bodyweight and keeping you fuller, longer.In this episode I'm divin...

In this episode I'm sharing an incredible story from one of my past clients Christy.Christy lost 35 pounds while working together, & then after years of struggling with infertility & accepting carrying her own child was no longer in the cards for her, she found out she was pregnant.Fast forward over a year later, & she last a beautiful baby boy & has used the skills she learned through coaching to lose 50+ pounds after her pregnancy too.Christy's story is absolutely incredible...

Some people say that calories are "all that matter" for fat loss, while others say they "don't matter at all".Well the truth is, both extremes have it wrong.In this episode I'm going to give you a simple analogy to help you understand calories in vs. calories out and how it impacts your fat loss and body composition.That way you can truly master the principles behind fat loss for long lasting progress.Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, directio...