There have been times where I cannot get to the gym or be active: a medical procedure, an injury, a sick child, or a schedule that fills with my family’s events. It’s easy to say, “Well, there goes that plan,” and just throw in the towel with the nutrition as well. But wait! Reset the […]
The Fiber to Sugar Ratio!
This past weekend I went away to downtown Indy to stay at a B&B with my husband, enjoy the local fare, tour an old home and do some shopping on Mass Ave. On Friday, I was great on my fiber and water and accounted for the steak dinner and chocolate cake that night at St. […]
Fit Gal’s Weekly Favorite Exercise: Barbell Back Squat
This week’s “Favorite Exercise of the Week” comes a day early. I’m taking tomorrow off to enjoy a weekend getaway with my husband! This is just the most basic compound move, but very effective: the back squat! You choose your weight and focus on going low and grabbing that full range of motion. I squat […]
Dining out? Try this!
This is how I roll. We like to dine out, but it’s not too often we do. This stop was at McAlister’s Deli and they are gems at allowing me to customize my order. Each day and my food choices depend on where I am in my macros at that point and because I remove something does […]
Fit Gal’s Weekly Favorite Exercise: Hammer Strength Shoulder Presses
In an effort to promote weightlifting, I love to share my favorite exercise of the week here each Saturday. This week’s fave: Hammer Strength Shoulder Presses! My former Coach Shala had me do these all last building season and it really helped me change my shoulder shape and size. Now Coach Brooke has these back in […]
You eat cake?
I went to a birthday party last night and had a few plates of good eats. Then I got a sweet tooth and inquired about the cake. It’s a birthday party. There’s gotta be cake, right? Someone there said, “You eat cake?” I then realized I have sent mixed messages and have a lot more […]
What’s your snack made of?
I enjoyed a tootsie pop and decided to track it for my own accountability. Ate it, then looked it up…holy 15 carbs! It was “just” a sucker! I had room and just let it be. A tootsie pop is no big deal and I’m not calling this “bad”, but spending 15 carbs on a tootsie pop […]
Struggle with sugar cravings?
Struggle with sugar cravings? I often get a sweet tooth in the late afternoon or evening and this is my go-to snack: Ezekiel bread, 1T almond butter and 1T of strawberry jam. It offers a great carb-fat-protein balance for my goals, has lower sugar levels, and satisfies my sweets craving. When I eat white sugar, […]
America’s Stats. Mixed Emotions.
I read these stats in my Nutrition Coaching studies and I’m full of mixed emotion. I’m honored to be a part of the wellness industry, but big picture sets in and I think “How do we tackle this?” Then I realize the answer. You live outloud. You use your hardships and learning blocks to help others. […]
Fit Gal’s Weekly Favorite Exercise: Battle Ropes
This week’s favorite exercise: Battle Ropes! This is part of my weekly cardio and also tagged on the end of shoulder day. I do 5 sets of 30 seconds on and 30 seconds rest. It is a great little heart rate jump and finish to an upper body lift. I go as fast, yet rhythmic […]
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