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Hi everyone! I need to share with you my latest obsession. Heather Monahan's latest book, of course! "Overcome Your Villains" truly is everything. Why am I obsessed? Here is the thing, I have anxiety, OCD, and some limiting beliefs, like the rest of us. Villains in this book can mean limiting beliefs, toxic people, places, and major life hurdles to overcome. I used to think I could talk, write, or cry away my feelings... Nope! An action plan is needed. We can only adapt so far to a bad situation, as steps have to be taken in the right direction...

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I found this particular group coaching program to ensure that I continued to improve my beliefs to align with my goals. The thing is, many coaches do not listen to your vision; however, Heather Monahan tailors her approach to the client’s goals and vision. I needed an action plan because writing out my feelings was only going to take me so far! I was able to use Heather’s method to dig myself out of some pretty dark stuff and redirect myself to launching the most powerful version of myself. What I love about Heather is that: I feel guided, treated like...

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It is way better to not go to sleep hungry, but the right portions/choices matter! That being said, calories consumed before bed are not worth more than calories consumed at any other time! I am not out here promoting dieting necessarily, but I also would prefer we all stay on track with health goals, and outside of treat meals, I promote a focus on HIGH protein at every meal or snack + fiber when possible. I am talking about fat loss in this post, not eating healthy, there is a difference in focus based on goals. Eating for fat loss...

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I am always a little shocked at how rare dietary assessments (existing state of affairs and how the food intake looks, what their metabolic set point is, what calorie range they need which we can tell just by looking at the food) and (critical) strength assessments (before assigning a training plan) are not the norm anymore. These are basic steps before starting a program with any client, otherwise, why bother if you do not even know how much energy they burn at rest and what their current tendencies are? Not to mention, how dangerous it would be to assign rep...

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CICO (calories in vs. calories out) is law, there is no need to restrict ourselves to an eating window as if calories eaten at a certain time or between a window makes a difference. We can eat WHOLE and UNPROCESSED foods in the wrong quantity and still gain fat. Eating correctly, not just healthy, is what it is about. How do we lose fat? I mean lose fat, not water weight, but actual fat. We need to burn more than we consume to lose fat. My approach with clients includes increasing protein (when appropriate), increasing physical activity, supplementing correctly, and...

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