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This may be the most asked question among women before they start lifting weights. I know I’ve heard it asked many times and surely will many more. This question has kept many women from lifting weights but where is the proof that shows that lifting weights will turn you into something that you regard as “too bulky” for a woman? First we need to ask, what does too “bulky” mean? There isn't a specific amount of muscle that suddenly makes a woman “bulky.” How muscular someone l

Running, biking, swimming. We all know these activities get your heart rate up and are therefore good forms of cardio. However, there are so many people in and out of the gym that intentionally walk as a form of exercise. Most people do some form of walking every day, so is it right to consider that as a good form of cardio or even a quality form of exercise? Continue reading to learn about the benefits of walking and how it fits into your health and fitness goals. Can Walkin

Congratulations! You are ready to begin your weightlifting and strength building journey. You now know lifting weights will provide your life with so many benefits to include gaining strength, muscle and mental fortitude. Your desired results are right there and ready for the taking. But where do you begin? It can be daunting to think about all of the possibilities and which ones are the most optimal for you. In this article, I’ll help to provide some important information an

Deciding what and when you need to eat after a workout can be stressful if it’s something you think about every day. What’s the best food to eat post-workout? Can I wait an hour after I lift to eat? These are questions that have certainly gone through my mind and the mind of many of my clients. And while these are understandable questions to ask, the answers don’t have to be complicated. In this article, I’ll outline the do’s and don’ts of post-workout eating so that you can

Should you eat before a workout? Should it be a big meal? A small meal? Carbs? Fats? Don’t stress over what you need to eat before you work out, it is not the end-all-be-all to your results. However, there are a few reasons why it can matter and may be important to consider. Why Is a Pre-Workout Meal Important? A pre-workout meal will be your primary fuel source for your workout. Depending on what and when you eat, it can help support your blood glucose and glycogen availabil

Have you ever heard someone mention a specific diet or a “super food” that is guaranteed to jumpstart and deliver incredible fat loss results? It's very tempting to hear these people out because if their claims are true, it would be a no brainer to go in those directions! But is there real truth to these claims? Is there science to back them up? In this article, I'll break down the foods and lifestyle habits that can make fat loss easier, based on my experience as a cer

There are just a few things that you need to focus on when planning and achieving your health and fitness goals. A lot of people think that exercise is the most important one. However, as a certified personal trainer and nutrition coach, I’d argue that your nutrition matters just as much. What you eat provides the energy and nutrients your body needs to get through not only your workouts but the rest of the day. It will also be a very large determining factor in how you progr

It’s that time of the week when you’ve had 5 days in a row of clean meals and you can’t take it anymore. You need to indulge or you will go crazy. You start weighing out all of the options: Pizza? Chinese? A pile of Ice Cream? All three? You know you need something to break up the monotony and you’re excited but you’re afraid of what the downstream effects may be after the cheat meal. In this article, I’ll do my best to put your mind at ease by giving some advice on how to me

You start going to the gym with the best intentions. A few weeks later, life gets busy, motivation fades, and your workouts become less frequent until they stop altogether. If that sounds familiar, you're not alone. For many, the hardest part is showing up to the gym day after day and week after week. However, it doesn’t need to feel like you’re forcing it. There are many ways to keep exercise exciting, fresh, and gratifying. Keep reading to learn more about what you ca

Are you putting in the effort to lose weight but not seeing the results you expected? You may be making one of the most common mistakes beginners face. As a NASM certified personal trainer and nutrition coach, the most common reason I see clients start their fitness journey is for weight loss. While there are many different ways to approach and execute weight loss, there are some basic principles that I implement in my weight loss coaching. Here are the five biggest mis

Should you work out on an empty stomach, or should you eat first? It's one of the most debated questions in fitness, especially for people trying to lose fat or improve performance. Between fasted morning cardio and lifting weights after several meals, there are countless ways to structure your training. So which approach is best? The better question is: Which approach is best for you? In this article, I discuss some of the pros and cons to training while fasted as well

I don’t know about you, but my goals in the gym change all the time but there is one constant that I am always hoping to achieve. Gain muscle and lose fat. This may not be as difficult as it sounds. While everyone is different, there are clear ways to reach this achievement. Many people believe you have to choose one or the other, but that's not always true. While building muscle and losing body fat at the same time can be more challenging than focusing on just one goal, it's

For as long as people have tried to lose weight, they've relied on one number to measure success: the number on the scale. I understand. I do. The scale is a great tool to use when starting on a fat loss journey so that you can easily see the results day after day in a round number, right at your feet. However, while the scale is an obvious resource if you want to track where your weight sits, it can also be deceiving and likely does not tell the whole story. Keep in mind tha

If you are thinking about starting your exercise journey and are curious about the gym, you have come to the right place. The gym is a place for beginners and advanced lifters alike. But as a beginner, how do you get started? Well, there are a few things I want to go over but the number one way to get started is to just show up. As the common phrase goes, if you show up, you’ve already won half the battle. It is the simplest but the hardest part for gym goers. Get that

Everyone talks about protein in the fitness and nutrition industry. You can’t miss it. “Hit your protein!” “You have to eat grilled chicken” “Drink protein shakes” “How much protein should I eat?” As a certified personal trainer and nutrition coach, this is one of the most common questions I get from both beginners and advanced exercisers. While there are some basic rules of thumb, the answer is the most common answer in fitness; It depends! In this article I will

Vacation and Holidays are time to relax and enjoy the time away from your typical everyday activities and stress with family and friends. Sometimes, our workouts are part of those activities that we need a break from. Almost everyone falls out of their exercise routine during vacation. This is normal. In this article, I will be discussing ways that as a certified personal trainer and nutrition coach, I would approach getting back into working out and eating right after taking

Do You Need to Work Out Every Day to Lose Weight? Short answer: No, you do not need to work out every day to lose weight. For most people, two to three quality workouts per week combined with proper nutrition and consistency are enough to create noticeable results. “I don’t have enough time to work out.” I have always had a problem with that statement but as a certified personal trainer and nutrition coach, I now take it to heart. There are a few reasons people say this. Some