5 Ways Mess Up Perfect + Worksheet

I sent out a personal and candid email to my Sweat Unfiltered crew explaining 5 ways I’ve shifted from perfectionist food goals and ended up losing weight and stress out of my life.

(You can read the full email by clicking here and join the email list here if you love this sort of get real and get gritty coaching you need to enjoy your fitness journey again.)

This blog post is the instruction manual with the accompanying print out worksheet so you can #GSD better and faster and put all the concepts from the email into practice ASAP.


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Recipes from Sweat’s 4th Birthday Party

Yeah, so low sugar, low fat was not on my agenda for Sweat’s 4th birthday party… what I wanted was to share some of my favorite things (sung in a Mary Poppins voice) w/ my favorite peeps!

So below are the gluten, sugar, fat filled recipes I cooked up (which actually means MIXED up… b/c I knew better than to plan a bunch of cooking on a hectic day like Sweat’s birthday!)

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Less Meat, No Problem

Disclaimer:  I am not a chef.  I am not a vegetarian.  I should not be anything close to your #1 source of vegetarian eating.

I am, however, a personal trainer/studio owner/nutrition coach who is pretty damn good at hunting down and gathering up recipes so that I can tweak and change them in order to keep myself lean, strong, and energetic and help others do the same.

One of the most common obstacles I run into when coaching folks through their nutrition is “getting tired of eating meat.”

In fact, in each Diet Rebellion I’ve coached there is usually 1-5 people who within the first 10 days cries “uncle!”  I need a break.  I am over meat.  My jaw is tired from gnawing on flesh.  I would rather skip a meal than eat another piece of chicken or burger.

If this is you, I wanted to show you a few very effective, easy, and quick WORK-AROUNDS that we experiment with and use.  Remember, nothing is sustainable unless you ENJOY your meals!!!  It is a non-negotiable part of real lifestyle change!!!!

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3 Ways that make you DO the things you KNOW

You can KNOW what it takes to lose weight, run faster, lift heavier, start a business, change careers, re-organize your house, etc… and accomplish none.

You can read all the books, blogs, magazines, talk to all the experts, make friends with all the right people, and get all the diplomas and certifications you want and still never really reach your destination.

Isn’t it, at least, curious that we can simultaneously KNOW “all the right information” and end up DOING none of it?

That’s because…


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Meal Prep Minimalism

Once upon a time perfect food prep was my security blanket against losing a body I had worked (and over worked) to create.

Every day I knew exactly what I was eating, when I was eating it, and how much I was eating.

My formula for lean was set in stone.

In fact, I was so strict any event, travel plans, or appointment that could possibly put a hiccup on my strict schedule was a source of stress.

I thought nothing of avoiding an event that would make it difficult for me to adhere to plan or arrive at appointments completely food prepped w/ tupperware or canned tuna.

Hiding my food in my purse or car to evade judgement was very common.

Seriously, I once excused myself to go eat oatmeal in the bathroom of Mezza Luna because the only carb I’d allow myself to eat at dinner had to be whole and completely plain.

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Weight Loss Is Not Punishment… but it ain’t a walk in the park either.

When the weather warms our motivation, focus, and IMPATIENCE to lean out increases dramatically.

It’s that anxiety that oftentimes causes us to go on extreme, restrictive, low calorie diets where we depend on will power after every meal and cheats are seen as a lack of discipline.

However, I coach, promote, and do things differently when I’m trying to shred down a bit.  I’m actually a huge fan of small, daily cheats in order to reduce food anxiety, reduce food cravings, and manipulate hunger.   In other words getting off plan is literally part of the plan.

Continue reading “Weight Loss Is Not Punishment… but it ain’t a walk in the park either.”

Shred vs Beast Mode

The #1 thing I want you to understand is that gaining muscle AND losing fat DOES NOT HAPPEN AT THE SAME TIME.

When you shred, you are LOSING both fat and muscle at the same time.  How you eat determines your ratio of fat to muscle loss.  Obviously your goal is to lose as much fat and retain as much muscle as possible.  Which is what we do in Diet Rebellion.

When you are in “Beast Mode” or Strength mode you are GAINING fat and muscle at the same time.  How you eat determines the ratio of fat to muscle gain.  Obviously your goal is to gain as LITTLE fat and as MUCH muscle as possible.

Below is a short 8 minute video explaining how to do this properly.

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Pool Snack Stacking

When I think of pool life, I fantasize of a really relaxed couple of hours with my kids and friends.

However, #realmomlife talk here…

The 45 minutes leading up to the pool and the 45 min breakdown can sometimes make going to the pool more work than it’s worth.

Bathing suits, lotions, noodles, water guns, bubbles, and when my kids were little, those damn water diapers!!  Add in snacks and there have been moments, I’d just pray for rain instead.

So, last week I sat down to plan out how I was going to pack food for the pool this year so that I could AUTOMATE the process and involve very little thinking.  This worked GREAT for me this year when making the kids’ lunches for school so I knew I needed to do the same thing for our water time.

What I ended up coming up with was a Snack Stacking Formula dependent on the amount of rest breaks we planned to stay that day. Continue reading “Pool Snack Stacking”