Five pounds of fat and five pounds of muscle weigh the same, but muscle takes up less space (and it means you're getting stronger). These metrics help you see body composition changes and will motivate you to keep going. Most people quit when they don't see the scale going down as quickly as they “think it should”. 

If the food you are eating is boring and bland, chances are, you’re not going to stick to your healthy eating plan. We help our clients have sustainable weight-loss by encouraging eating foods they actually enjoy. Consistency and portion control is key while finding healthy alternatives along the way. I’ve got a recipe round-up for ya. Easy and simple dinner ideas with chicken and beef and other healthy recipes. Check out some of our favorites - you’re going to want to save this.

Losing weight can be a challenging and frustrating process, but there a few simple concepts to keep in mind that will help.  In order to lose weight, we need to keep in mind the calories that are going in versus out…

For a lot of women, the extra weight gained during pregnancy can be hard to shed, but there are ways to make losing the “baby weight” a little more a achievable.

Make sure you’re getting lean protein, healthy carbs, and fats as well as lots of micronutrients into your diet to help your body recover so you can come back just as strong during your next workout. Read more for tips and the WHY behind it.

Protein is important for weight management. It helps to keep us satiated, which equals feeling fuller for longer periods of time. As a result, we're less likely to overeat or snack on unhealthy foods between meals. This can help us maintain a healthy weight or even lose weight - if that is your goal! Read more to find out how much you need to be eating each day.

At restaurants and at home, big plates with LARGE amounts of food have become common. Learning to distinguish serving size from portion size helps correct portion distortion. How do you know how much to have?

When making better food choices for you and your family, it may not always be clear when roaming grocery aisles. When you pick up a box of cereal or can of vegetables, you’ll find a nutrition facts label on the package. You may not think to read all those tiny numbers; but taking a few minutes to understand them can do your health a lot of good…

A snack in the evenings every once in a while is FINE, but are you over-doing it? You probably don’t need a snack at all if you are doing the following throughout the day:

Weight loss is harder without self-care. Healthy lifestyle changes require you to be making yourself a priority.

Should you be eating breakfast in the morning? Here’s what Certified Accountability Health Coach Ashley Carlotta has to say…

Trick yourself into drinking more water so you’ll stay hydrated and reach your goals!

Here is why willpower never works for long…

So many temptations! Here are my tips to avoid gaining weight during the holidays…

Suppose you’re “watching your weight” and you have a party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” 

You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Should you cut back on food earlier in the day to make room for the big feast?

Do you know about these healthy baking swaps? Use the same recipes you love, but make it better for you!

Why is protein important on our weight loss journey. How much do we need? Protein goals for women….see inside.

Are fat-free foods safe for your health? Will they help on your weight loss journey?

Try these heart-healthy alternatives next time you reach for a snack.

Inflammation is a natural immune response that your body has when it is under significant stress. If inflammation is a factor in so many diseases, it would make sense to reduce it, right?

Here are the top 3 herbal teas (paired with good nutrition) that you should be sipping to beat stress & inflammation in your 40’s and beyond.