My contest prep is in full swing! I was eating a lchf diet on about 1850 calories per day and no cardio in my building season. To start my prep back at 15 weeks out to Masters Nationals, I started cycling 2 really low-intake days paired with intermittent fasting and then 5 decent calorie […]
Lasting Changes do NOT happen in 12 Weeks!
Are you upset because you didn’t hit your goals in 12 weeks? Well I didn’t either! •2010: I was down from 225 to about 175 here and was to the point where my body wanted to be comfortably. My old lifestyle would have kept producing that result. But I was not ok with staying […]
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Fat Loss Strategies: Manage your Cortisol and Insulin!
Transformation Tip: 225 to 122-5 on stage and 138 in a building season. These are my lifestyle changes from 2009 to 2017. Many ask for tips and help, so I’ll share what I can. I want to make a BIG impact in improving our nation’s wellness, so I’ll keep talking! Two areas I focus […]
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Rest, Eat, Move. Take care of it. Your body is a machine!
I’m hovering about 11 and 14 pounds over last season’s stage weights (Oct/Nov 2016). Staying stage lean is a look I do love, but it is also not something I want to stay at. My calories get low, my cardio gets high and I’m lower energy. I can get there, but we always […]
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Making the most out of life…..without a thyroid!
I’m sharing something that has been on my heart for a long time. Everything mentioned below is what I’ve learned about myself and what works specifically for me and my system. This is NOT a blanket “Do this if you have a thyroid disease” post because I can only speak for what does and does not […]
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How To Get Started!
I get many inquiries about coaching and training. I have seen the rise of people looking to improve their wellness now for the last six months and I’m overjoyed about that! I do realize that coaching and training is not a service that everyone can fit into their budget, so I thought I’d share how […]
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Cut back to make progress? Yes! Less is More!
I see this ALL the time in my MyFitnessPal app. People track their workouts and equate a calorie burn to what they think is going to be a body fat burn. Here are the details on that: -We can get an “estimate” on a machine or a watch for the presumed calories expended to […]
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Homemade Bone Broth: Benefits and Recipe
•Bone Broth Benefits• Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation. •How-to• Take the carcass of a turkey (or any bone source), add to a large stock pot, […]
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What’s Your Protein?
I get asked often what kind of protein options are out there and there are tons! I used to drink several protein shakes in years past and then went through a phase of “I’m going to eat all my food”. So I switched gears and ate more red meat, fish, eggs and egg whites and […]
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Coconut Flour Baking Recipes
We as a family are in process of going grain-free, meaning we are going to live away from wheat, rice, and corn and I also stay off of potatoes and oats. This is based in supporting what is most optimal for my gut health in regards to my Autoimmune Thyroid Disease and also being […]
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