If your focus begins on Monday and ends on Thursday, you’re really only working toward your goal 4 out of 7 days per week. Even if you only loosen up on Saturday and Sunday, you can still cause your progress to lag or even stall out, depending on what your weekend intake looks like.

The goal of a plant-based diet is to focus on filling your diet with whole plant-based foods: vegetables, fruits, whole grains, nuts, seeds, and legumes. Plant-based doesn’t necessarily mean vegan, as a plant-based diet may contain occasional meat or dairy.

Just as there is no one size fits all approach when it comes to nutrition, there’s also no one size fits all approach to meal prep.  Everyone has different macro targets and every individual can choose how much time is spent in the kitchen in order to hit these targets. However you choose to prep your food should suit your lifestyle and be sustainable for long-term success. 

To give you a bit more insight into what meal prep while tracking your macros can look like, we are showing you what a week of meal prep looks like for each of us. While we all follow the same concept of flexible nutrition, our approaches are very different and are dependent on our personal lifestyles.

Intermittent fasting can be used as another tool to help manage hunger and work towards fat loss goals. Curious about what intermittent fasting even is and if it may be a helpful strategy for you? Read on!

We talk about goals a lot with our clients, so we wanted to kick off the year sharing some of our big, broad goals for this coming year. Read more about what we’re working on this year to improve our fitness, nutrition, and mental health.

Why are gyms and fitness classes packed with new gym-goers in the beginning of January but then back to normal crowds come mid-February? I don’t think the problem is that we’re bad at trying to be healthier, but that we are inherently bad at setting ourselves up with New Year’s resolutions we can actually keep. Today we’re talking about 3 things you can do set goals you can actually keep in 2020.

We’re sharing some of our favorite items that we love and use in our daily lives. We hope you love them too!

With Thanksgiving behind us, the holidays are definitely in full swing. It feels like just about every other post I see from anyone in the health or fitness industry is about how not to overeat at holiday meals or parties. I do think there’s a lot of value in being strategic or even just extra mindful about your food intake through the season - but if your household is anything like mine, you probably need to be aware of what’s missing from your fridge and not just how to handle the extra cookies that are making their way into your kitchen.

When you’re tracking your macros and you have goals that you’re chasing down, eating in social settings can be hard. Here are some tips for how to stick to your nutrition goals and strive for a mindful, balanced meal - whether you are tracking your macros or not.

Three super easy side dishes for you to bring along to any family or holiday dinner this season. They are lower-calorie options to traditional side dishes you may normally have at Thanksgiving dinner and are a great swap if you’re not crazy about the traditional casseroles and calorie-dense sides.

If you’re new to tracking your macros and aren’t big on cooking, creating meals can be a challenge at first. Not only are you learning to accurately weigh and measure your food, you’re also learning how to manipulate your meals to hit your targets. It can seem like a lot, but the key is starting with simplicity and focusing on the basics first. Today’s post is about just that, giving you a thorough guide for how you can create easy-to-track meals that are equally easy to prepare.

You can have have some candy without ruining your day, and you can enjoy the holiday without feeling guilty the rest of the week. Here are a few of our best tips to help you navigate trick-or-treating, office treats, and Halloween parties with friends.

Alcohol is fine for most diets in moderation.  However, if you are on a fat loss diet and already struggling with compliance, that lower inhibition after a drink may make it very hard to stay on track.  If that’s the case, it may be wise to cut alcohol consumption as much as possible, at least until you’re comfortably able to stay compliant without it feeling like a struggle.

For the Crossfitters out there, the 2020 Crossfit Open is right around the corner and that means it’s time to crush some tough workouts. You don’t have to be an elite athlete to prioritize performance; regardless of your level or experience, just making sure that your nutrition aligns with your goals can help maximize both performance and recovery.

Your first meal sets the tone for your day. Rather than rushing out the door and having an unplanned donut at the office because you’re starving and don’t have a plan, invest an hour of your weekend to prepare these easy, macro-friendly recipes for the week!

A summary of last week’s Live Class: 3 Keys to Your Most Successful Diet. This live class wasn’t about the one secret to dieting or how to lose fat fast. Rather, it was about 3 principles that, if followed, will result in successful fat loss no matter how old you are, how active you are, or what your lifestyle is. 

The process. At some point, your coach has probably told you to “trust the process,” but what does that mean? And why trust “the process” when you’re frustrated that you’ve had a tough week or aren’t seeing the progress you’re looking for? 

This mustard maple salmon sheet pan meal is pretty easy, even if you’re not a pro in the kitchen. Try it out next time you’re hosting - it’s a yummy, stress-free dinner for 4 that you can make in just about an hour! And best part? It still fits in with your nutrition goals!