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Having discipline when it comes to food can be challenging, especially if you’re an emotional eater. A lack of discipline can make you feel like you have no control over your actions and eating habits, leading to feeling guilty about eating certain foods and even binge eating.  It happens to the...

Subtle citation flex ⁣coming at ya! You all know that I love sharing the science of healthy living with you, and today, I realized that while I share a lot of studies from other researchers, I rarely share my own.  In 2018 I conducted research which was published in the Journal of Sport and Exer...

We all know how important sleep is — and how crazy things can get if you start to lack sleep. Sometimes the change comes slowly; a few hours missed here, a wild weekend there… the next thing you know — your entire sleep cycle is all out of sorts! The worst part about it all is...it messes with y...

6 Steps to Breaking Bad Habits Do you have a health and fitness goal?⁣ If yes - then you have a more important goal:⁣⁣ Form habitual behaviours that help you and ditch the bad habits that are holding you back — whether you want to believe it or not they 100% are standing in the way of reaching...

Regularly stepping on the scale isn’t necessary to measure your progress, but many people do it to get data about how their bodies change over time.  There are plenty of times that you may step on the scale and see the number go up, even though you’ve been in a caloric deficit. Fear not! Increa...

When it comes to health and fitness, we find that people often solely focus on calories, and at best, they pay attention to macronutrients like proteins, carbohydrates, and fats. There’s all this talk about foods fitting your macros (e.g., “if it fits your macros”), but when did we forget about t...

Are you neglecting the basics when it comes to dieting? The first thing I ask when someone says they’re struggling with weight loss is, “How is your sleep? How much water are you drinking? How stressed are you?”⁣ In fact, stress is SO important that I ask about it in our application form BEFORE...

So many people on social media are talking about visualization to achieve your goals. They say things like, "Visualize your destiny, and you'll achieve it."  These creative visualization techniques are often attributed to Tony Robbins, who claims, "By taking charge of his mindset and emotions, h...

Whether it’s coaching clients, email inquiries, or people in my DMs on social media, it seems like someone is always asking me about fat burners.  Specifically, you all want to know if fat burners actually work.  I’m always hesitant to talk about this, but there are constantly supplement compan...

The comfort zone is a beautiful place,⁣⁣But nothing ever grows there.⁣It’s beautiful because it’s familiar, predictable, and safe.⁣⁣Our human nature FAR prefers these 👆 things before the *dangerous* side of change that involves not-so-fun feelings of fear, uncertainty, and worry.⁣⁣AND change requ...