In this episode, I discuss one of the most underrated and overlooked things you can do every day to jumpstart your fat loss journey and maintain your progress. 

Getting back to feeling like you're in control isn't always easy. When you think about ALL of it at once, it feels like too much. Here's how to think about getting back on track in a way that won't feel so heavy, and that you can do in under 30 seconds. 

Building muscle requires you to do heavy, compound movements. Here are my 5 favorites. 

Binge eating patterns can be the achilles heel of weight loss and weight management if you don't learn how to manage and improve upon them. In this episode, I sit down with my friend and client Alyssa, as she shares her story with regard to weight gain, weight loss, her experience with binge eating patterns, establishing new habits, and how to deal with family and friends' unwelcome comments.  

Yes, you need carbs for effective and optimal workouts. But some are more ideal than others if you want to maximize your lifts. Listen up to find out which ones I recommend most! 

Not all protein supplements are created equal. Some pack lots of protein for a low calorie price tag. Others have very little and are often over priced. Here are the things to look for in any protein supplement if you want to maximize muscle protein synthesis and get the most for your money. 

In a world full of fake influencers and changing narratives, it's important to know who to follow closely and who to avoid. Here are my 5 favorite fitness professionals to follow. Want to know why? Give it a quick listen.  - https://www.instagram.com/biolayne/ - https://www.instagram.com/antidiet_dietitian/ - https://www.instagram.com/thealanaragon/ - https://www.instagram.com/jamessmithpt/ - https://www.instagram.com/syattfitness/

Late for work? Gotta pick up the kids from school? Still have to buy groceries and make dinner?  I get it. Shit gets in the way, but we CANNOT allow these daily life challenges to compromise our health. The good news is, you don't need to be in the gym for 2 hours, or even 1 hour. When you're pressed for time, there are VERY effective exercises you can do at home, and that require zero equipment to complete.  These 5 exercises get you the most "bang for your buck" and can make a 25 minute workout feel like an hour, if done properly. 

In this episode, I give you my raw, uncut take on the body positivity movement, the reality of the issues associated with accepting obesity as a norm, and the truth behind why so many organizations are jumping on this trend.  In the end, TRUTH remains undefeated, and truth doesn't care whose feelings it hurts. 

Do you ever look around at the absolute FEAST that is Christmas dinner? How often are there 30-40 people at your family gathering and 17 different dishes of food to choose from (not even including the desserts)?  I know the feeling. It's hard, but you KNOW that having 3 to 4 plates is going to get you into trouble. Here's how to avoid it.