If Fat Loss is your goal, than this might be the most important video you watch today.

Like for reals though because the majority of us, seem to struggle a ton with eating at dinner. Food quality aside, the big thing I see most of my clients and people struggling with is portion sizes when it comes to the dinner meal itself. 

Over the course of my career, my clients and I have come up with different strategies to help them avoid over eating or indulging after the meal is over.

In today's video, I'll share 3 of the most popular tips, that are super easy to implement, but will make an immediate difference. 

Losing weight can be a long and difficult process for many, many people. If you’re looking to lose any kind of significant amount of weight (15lbs +) it can be extremely taxing on you not just physically but also mentally and emotionally.

Many of us understand the basics of weight loss like make sure you’re consuming less calories than you’re utilizing, try to make sure that the majority of the foods you’re eating are whole unprocessed foods as opposed to things that come from a box or can, and exercise regularly.

I’ve discussed this before, and it’s something I’m extremely passionate about as I consider myself a feminist, but I’m just so f%*king tired of the way the fitness media markets products, training, programs, and other BS to women. It’s just such utter crap. 

Worst of all, we gobble that shit up and lick the spoon when we’re done. 

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If I’m trying to burn fat and get lean for Summer, is it better to eat 5-6 small meals/day or 2-3 bigger meals?

This question is something that I seem to cover a lot with many of my Summer Fat Loss Coaching clients. It’s a great question, but the answer can be a murky.

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Lately, much of the talk about nutrition has centered around what are called macronutrients.

Have you heard of these?

Here's the basics of it.

Calories can be divided into 3 basic macronutrients Fats, Carbohydrates, and Protein.

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Summer is almost upon us, and as much as I'd like to hope we've all been super consistent with our nutrition and exercise programs, I know better.

In the fitness world, we see two general times of year where there is a huge influx of new clients, one is right after New Year's Day, and the other at the beginning of Spring where clients want to lose weight for the summer, and look awesome on their vacations or at the beach.

So today, I want to give you some information that is imperative for you to have regardless of whether your goal is fat loss, gaining muscle, or just looking better naked.

What's is it, you ask?

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We’ve all seen the late night infomercials for the tummy toner 5000 belt, the “Wrap”, or whatever other “guaranteed” way to shed just the belly fat and reveal a beautiful “toned” set of abs.

It’s gone way beyond absurdity at this point

Many of us understand that the idea of directly training an area of the body in order to burn off the fat in said area doesn’t really work. It’s what we call the myth of “spot reduction”, and nowhere on the body does this myth manifest itself more than when it comes to our stomachs.

Even though many people are starting to understand you can’t just burn fat in specific areas of your body, I think people still have this underlying assumption that they need to train their abs directly to lose the belly fat they want gone.

I get it.


Get Ya' Erg On!


Today I wanted to cover a piece of equipment in my gym, that not only gets asked about the most, but is also probably the most misused. The rowing machine, also known as the Erg Rower. 

Truth is I don't blame people for not knowing how to use the rowing machine correctly. After a brief google search I saw that there really aren't a ton of good, simple to understand, resources out there for them to learn from. Hence the reasoning for today's post. 

If the rower is used correctly it can an incredible tool that has quite a bit of versatility, but when used it's used incorrectly you miss out on it's many benefits, and worse case scenario, leave yourself open to injuries.

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Let’s face it, summer is right around the corner, and many of us want to start shedding some bodyfat and start getting ready to break out the bathing suits to show off our assets (ahem).

The problem a lot of people run into is that they want to lose body fat fast, and they know the basics of what they should do i.e. exercise, eat healthy nutritious foods, make sure they are in a safe calorie deficit, but it still takes them what feels like forever to do so.

To help you in your quest for a faster, healthy way to torch body fat and look and feel amazing, here are 3 things you’re probably not doing (or at least not doing well) to help you burn body fat faster than you have before.

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Today I want to tackle my favorite lift, the squat. I love squatting, not only because I’m pretty decent at it, but because of it’s many benefits. A set of heavy squats cannot only help strengthen the muscles of your legs through a lower body pressing movement pattern, but also  strengthen the muscles that make up your “core” and a vast majority of the muscles in your back as well.

Here’s the thing, the squat can be as complicated or simple as you choose to make it. You can be that person who just puts a barbell on their back and squats up and down haphazardly or the person who is so concerned about torso angle relative to their femur length, and as a result suffers from paralysis by analysis.

My goal here is to get you to live somewhere in the middle. I want to simplify all the things that can seem so complicated about squatting, without it be mindless for you where you just zone out.

If you can follow these 4 cues, all of which will take practice and repetition themselves, I can guarantee that you’ll be squatting with better technique, have a great foundation to build on, and probably be able to add weight to the bar immediately!