Friday, October 31, 2014

Consultations NOW Available!!

Hey everyone!

As I mentioned in a previous post, I’ve been trying to figure out a new way for all of you to have access to my services in a secure platform. I want to step up MY game in order to help all of you. Whether you’re at the beginning of your journey, somewhere in the middle or even suffering from a new issue that you have no idea where to start with…. I want to help! And I’m SO EXCITED to let you know about what’s coming!

As a FitFluential Ambassador, I was able to talk with a company that has the same goals in mind. They’re called FitQuickly! It’s an online service that helps to pair clients with nutrition experts (although I’m partial to the Registered Dietitians on the site, because we truly are the experts ;) There are people from all over the world on the site! Each Expert has a bio that you can read through and find YOUR perfect match.  Once you find your perfect match, you set up a 30 minute consultation. The consultations are VIDEO CHATS!! Seriously, SO COOL. And like I said before, they’re secure.  By having the ability to sift through experts and find someone that matches your beliefs and that you feel like you could trust, then talking with them on a video chat, you can really create a relationship with your dietitian.  You get to pick what time works for you and save money! The consultation takes place in your home at your computer and are cheaper than regular in-office visits too.

I love this concept. I’ve never seen anything like it! As a dietitian and a fitness coach, there’s nothing better to me than being able to video chat with my clients. There’s something that can be accomplished via video that can never be accomplished via email!  When someone signs up to have a consult with me on FitQuickly, I’m also able to tell that they’re committed. They’re committed to talk with me one-on-one, they’re putting their money and TRUST in me to help them learn...whatever the topic may be! Client trust is something that I never take for granted. I know that there’s plenty of people out there pretending to be an expert in health and I’m very honored when people make the right decision and choose me, a Registered Dietitian, to help them.

What My Profile Looks Like!

So now that I’ve gone on and on about how I love this concept….I want to hear what you think! Is this something you would use?  Do you see the value in it that I do?


Wednesday, October 29, 2014


Hey all! Thank goodness it's Wednesday, right? I have a great workout planned for my afternoon and I can't wait to get home and kill it! Hope you have some fitness plans too!!

I wanted to remind everyone about my FREE 7 DAY SLIMDOWN Challenge that starts on SATURDAY! I'm providing:
  • Grocery list
  • Day by day meal plan
  • Workouts
  • Motivation
Hopefully you'll find inspiration and hope among the group, which is now totaling over 30 people!! HOW AWESOME IS THAT?! I've put my heart and soul into this 7 day plan in hopes that people of ALL fitness levels, all weights, all sizes and all sexes can find what they need to get going.

The group is a positive, PRIVATE place where you can post something that only the people in the group can see. It's where we can all be honest and real about what our struggles actually are in our weight loss journey and get tips to overcome obstacles. I would love to have even MORE of you join us, so fill out this form to get started!


Tuesday, October 28, 2014

Flexible Dieting (IIFYM)

Have you heard or seen the hashtag "IIFYM" yet? If you follow any bikini competitors or body builders, then you probably have. Usually its a picture of them bragging about eating oreos and whipped cream…but there's a lot more to it than that.

Now now, I know I'm not a bikini competitor (nor do I have any interest in becoming one), but I like to try new things so that I can tell YOU GUYS how I feel about it!! I like having a first hand opinion. So… I've been doing IIFYM!

I contacted an expert in the area to help me figure out HOW you figure out the best macro's to follow for my body, weight and goals. And learned some really good info. Don't know what macro's are?

Macros, or macronutrients, are the nutrients your body needs to survive… carbohydrates, protein and fat. Carbohydrates and protein both have 4 calories per gram, and fat has 9 calories per gram. This means that if you looked at a nutrition facts label on a food, you should be able to figure out the calories without being told them (just multiplying grams of the macronutrient by it's corresponding calorie number). What do these macro's do in our body?

  • Carbohydrates: These are the body's main source of fuel and are easily used for energy. Carbohydrates turn into glucose in the body. And glucose is utilized by all tissues in cells in our body including the central nervous system, the kidneys, your brain and all muscles (yes, even your heart). Carbohydrates are most widely known for being in bread, crackers, cereal, potatoes and corn…but its also found in dairy, beans, nuts and seeds! 
  • Protein: Protein helps us grow,  repair tissues and give us energy when glucose is unavailable to cells. When you eat something with protein (say, chicken..) your body actually breaks it down into the individual amino acids. SOME amino acids are "essential." This means that your body is unable to produce them on its own, so you HAVE to get it from your diet. Other amino acids are "nonessential." AKA, your body CAN make these amino acids and you do not have to get them from diet alone. A good way to know the difference is:
    • Meats: Contain all amino acids
    • Plant Proteins: DO NOT contain all amino acids
  • Fats: Fat gets such a bad rap. Almost as bad as carbohydrate. The thing is…fat is needed for you to SURVIVE! It's needed for normal growth, energy and maintenance of cell membranes (a pretty important function if you ask me!). Fat is found in meat, nuts, milk products, avocados, oils, fish and grain products. 
Flexible dieting approaches calories differently. It does NOT treat them equally. Eating less calories will most certainly help you lose weight, but it will not redefine your body composition. Redefining your body composition is what Flexible Dieting is aiming to do. 

I absolutely LOVE Flexible Dieting (IIFYM). Don't get me wrong...It does take work. You track everything you eat. You consume more protein than the average person--so it's a lot of chicken, turkey and Shakeology (at least for me :) It also takes planning. I've been planning my entire day of eating, the day before. And it takes working out to get results too!

What am I doing to workout? I'm lifting heavier things! Haha. When you follow Flexible Dieting you get the best results if you're lifting. You NEED to break down your muscle tissues in order for all that protein to go to proper use in your body.

All in all, I'm in love. It takes dieting back to the SCIENCE. It's not a diet that bans any foods. It doesn't tell you that going gluten-free, fat-free or low carbohydrate will be the magic pill. There is no magic. It's about hard work, eating right and working out. And that's the message I'm always trying to send. 

Do you want help with getting started? Stay tuned! A consultation page is coming :)


Monday, October 27, 2014

Recent Food Obsessions

Hey all! Last week I was at FNCE in Atlanta. The best bonus to that trip was finding a ton of new products that I love! These are things that I've seen in the store, but never wanted to buy. I really like them all and totally suggest trying them if you've ever been interested!

1) Zevia - its a naturally sweetened Diet Soda. So, instead of aspartame it uses monk fruit and Truvia to sweeten it. They have a ton of different flavors, but my favorite is Lemon Lime. It replaces my desire for Diet 7-Up! Not that its awful to have diet soda, but if I can make a healthier choice…I always like to! Find some near you here. 

2) Arctic Zero - Holy yum. 150 calories per pint. Lactose free, gluten free, fat free. It's made from a whey protein concentrate, monk fruit and truvia again! I've had both the Mint Chocolate and Maple Vanilla. And loved both. Perfect sweet treat to the evening! Find some near you here. 

3) Meal Enders - This was another really cool new debut product. MealEnders’ rewards and resets your taste buds, distracting you from the temptation to overindulge.  First, the Reward Layer treats you to the sweet taste of dessert – a signal we typically associate with the end of a meal.  Then the Inner Core’s Active-Taste Layer releases a blend of gentle, cool tingling sensations on the tongue, which engage the trigeminal nerve, distracting your mind from the urge to continue overeating.  You can feel your MealEnder go to work instantly. I truly enjoyed them and think its an awesome product for people who find themselves eating late at night on the couch, or eating too many cookies after dinner. Check out their website to order some!


Tuesday, October 21, 2014

FREE Challenge: 7 Days to Change Your Health!

Well, what's motivation and inspiration if you don't DO something with it? It's a waste of time…that's what it is! If you read my last post you know how much I'm looking forward to changing up my services! I want to link my fitness passion and nutrition knowledge together now more than ever before!

To kick it all off, I'm hosting a FREE 7 Day Slimdown starting NOVEMBER 1st! I want this to be the first step for you to change your health. It's no crazy foods…just quality foods! Foods that will fuel your body for performance and optimal calorie burning. THIS is the meal plan I'm giving everyone as a starting point. Then, its up to you to decide to take it further with me or not!

To join simply fill out the form below and follow the Facebook instructions!


Monday, October 20, 2014

Nutrition Conference Fun!

Hi all!

This week I'm away in Atlanta, Georgia for the Food and Nutrition Conference and Expo (FNCE)!! It's been a ton of fun so far! I met Top Chef alumns Fabio and Hugh Acheson, WON an iPad from The Georgia Peach Council and have sat through really great seminars.

My biggest take home message so far is pretty eye opening. I'm realizing how much I got away from personalized dietary goals. I started trying to do a "one size fits all" approach because I was overwhelmed. I was overwhelmed with customers wanting "meal plans"; where I tell them what to eat and at what time. Those are VERY time consuming. And I actually have never enjoyed doing just that. I feel like a meal plan is only helpful while I'm giving you it. A meal plan the first week is helpful for SURE, but what happens after? That's the missing piece that I need to start offering to you, my clients and customers.

What will it look like? It will be a specific goal sheets that lists your grams of carbohydrates, proteins and fats that you need to hit during the day. This is called "flexible" dieting. Like I learned today, there is no free overeating. Whether it's overeating carbohydrates or fats, your body will gain weight. Stay tuned for more info on how to apply.

Here are some pics from my trip so far!


How I WON the iPad. Gotta Love Social Media :)


Obsessed with this blender. Need it!!
Have a great week!

Monday, October 13, 2014

Life Lately

Hey there!

So for lack of a better post idea I decided that I would tell you about life lately.

Life lately is a lot of fun :) Joe and I are in full wedding-planning mode and have almost everything DONE already. We have our venue, catering, photographer, DJ, and florist all picked out and deposited on. I think we were smart to give ourselves a lot of planning time. It made it easier for more people to be available! The only thing we've had to compromise on due to him being booked already is the photographer. But we still got an awesome one! Here's a sneak peek at some of our engagement shots in Madison, WI. We won't be using the same photographer for our wedding, but I think they did a great job!

Joe and I are talking a lot more about our life together and what we want our marriage to be. I don't feel any bit of worry or stress when I think about marrying him. We're so open and honest and rarely fight, which I need. I hate fighting. I hate yelling. I rarely even get mad. I'm a "sad" angry person. Meaning I feel upset that someone has let me down or sad that something didn't go the way I wanted it to go. I rarely get mad about it.

Speaking about getting mad. I probably could have flipped a lid this weekend, but didn't! My poor car was parked on the side of the street minding her own business when BAM, she was hit. I was at work so I didn't find out till I was trying to go home, but the police officer said it was pretty crazy. Apparently 2 cars tried to avoid one another in an intersection, but both "avoided" in the same direction towards my car. They hit my car so hard that it went up over the curb and into a tree. My car then hit the car in front of it too! He also said that they had to move the car in front of me before they could begin to get mine off of the tree. I'm pretty worried that they'll total the car, since it's 16 years old. It's hard to imagine if that happens. I've had this car since I was 16 and it was my granny's before that. So many memories in it!

Tonight I'm hitting the actual GYM! Haven't been there in a while and I'm feeling a little treadmill running and weight lift session :)


Sunday, October 5, 2014

Insanity Results

Insanity Results…and mostly what I learned. I chose to do Insanity because I wanted to get rid of my excuses. I wanted to challenge myself with the hardest program I knew of, and kick its ass. And I think I did just that. Insanity is no joke and the best word to describe it … is insane. Shaun T challenges you beyond what you think is normal. He has you jumping, squatting, planking, and punching for 40 minutes straight, and then 55 minutes straight in month 2. Some days I did NOT want to do the workout. I felt tired, my legs were sore and I just wanted to lay down on the couch. But I didn't. I sucked it up and pressed PLAY. And I'm ecstatic with my results. I feel stronger than ever before and most importantly I stopped saying "no" to myself. YES I have the time to workout for an hour every day. YES I have the time to stretch. YES I can do this. It was all so worth it!!

If and when you have questions, email me! I'm always here to support you on your journey.

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