As a young student, I thought school was only stressful for me, but once I started to work with adults I noticed that the stress hits parent’s tremendously harder than the child.

Every year, right before school begins, there is a slight drop off in clients’ progress. This happens for multiple reasons. Prolonged elevated stress, time management issues, new routine, no routine, getting your child(ren) into their own routine, less time to workout, and possibly less sleep.

But you are not doomed! You can win this battle!

A successful battle starts with a plan.

The average U.S. Citizen consumes an average of 22 teaspoons of added sugar per day.  This isn’t the natural sugars found in whole fruits and vegetables. This is sugar that is added to your food, which could be sugar you add yourself, or sugar that is added to foods you buy.

They say your nutrition starts in the kitchen.  Actually, that’s a little premature. It actually starts at the grocery store.  Because it is here where every possible food temptation resides. And it is here where the strengthening of your mindset begins.  

A question that I will ask a new client is “what is your goal”? 

Almost more than half the time I will get an answer that sounds kind of like this…

“I want to be X weight because that is how much I used to weight a few years back, and I felt my best when I weighed that much.”

If you work with Brittany or Brett, you may notice we ask several questions about you every week. While we are both sincerely and genuinely concerned about you and how your week has been, these questions go further than that.  

Would you believe me if I said that there is a formula to having a guilt free holiday?

Well there is!

This week marks the beginning of summer, which means a new “Foods In Season” list! We hope this list helps you pair a bunch of fresh foods with some new fun memories!

Vegetables

• Radishes .7g Fat/ 3.5g Carbs 1.6g Fiber/ .7g Protein

• Arugula .7g Fat/ 3.7g Carbs 1.6g Fiber/ 2.6g Protein

Fruits

• Apricots .4 Fat/ 11.2g Carbs 2g Fiber/ 1.4g Protein

• Cherries .3 Fat/ 12.2g Carbs 1.6g Fiber/ 1g Protein 

I want you to think about the four people you hang out with the most. Write down or make a mental list describing each one of these people. Now put them all together and that is you.

There is a saying out there that you are a combination of the 4 people you hang out with the most.

Been unhappy lately? Look at your inner circle.

It happens every year.  And it starts with the New Year.  A resolution. To lose 20 pounds. Gyms see a spike in new members.  People become obsessed with the scale. Our mood can be affected by the number staring back at us.  

Do you scan the barcode before cracking open an 805 to make sure you can hit your numbers? STOP NOW! The barcode on alcohol (beer/wine/hard liquor) is incorrect when it comes to tracking.

Watch the video to find out why, how to fix this problem, and what happens when you drink alcohol.

Back in the 1980’s and 1990’s, America was all about everything “low-fat,” and anything fat was taboo.  We replaced our whole eggs, bacon and butter with low fat turkey bacon, egg whites, and margarine. We also bought low fat mayo, low fat salad dressings, and fat free baked goods.  But how many asked what they replaced the fat with. Needless to say, we did not get any healthier. Or fitter. At the same time, people in other countries were continuing to consume fats like they always did.  And they lived their lives relatively free of cardiovascular disease.

Tracking calories is a hot topic when it comes to weight loss. The problem with calorie and macro (protein/carbs/fats) tracking is that it has little to do with micronutrients (vitamins/minerals) which is where we all of the good stuff from. Foods that contain vitamins and minerals are whole foods like fruits and vegetables.

So you think you are saving time by picking up some fast food? Challenge accepted!

In this video, I time how long it takes me to cook a Spinach, Feta, Eggwhite wrap like the one at Starbucks then compare that time to the time it takes to go through the Starbucks drive through.

My morning always had to start with a cup of coffee because who doesn’t love having a creamy cup of joe in their morning routine? A couple hours later it was time to train, which meant another cup of coffee as it is part of the pre-workout routine. Then it was time to coach, so if I really needed I would go ahead and go for one more. By this point, I felt like I was drinking more coffee than water. As a result, coffee had little effect on keeping me going.

Have you ever had the feeling that you weren’t good enough at something?  You know, those negative thoughts creeping into your head, whispering into your mind that you just don’t have what it takes?

Chances are your answer to these questions are yes.  I know for me it is. But I have news for you…you can train your mind to work against that!  

Actually, your poop is telling you something! The shape, form, and color of your poop tells you a load about your overall health. Some things that can affect your poo are nutrition, stress, hydration, intolerances, and mood.

If you are trying stick to an individualized nutrition plan going out can be a very stressful thing especially if you are not comfortable with tracking and measuring your food in public. If this is you then eyeballing measurements is a great tool! This gives you an idea of portion sizes so that you do not go overboard, and you can still plug your foods in (before you eat them).

Believe it or not, there is a system here. If you aren’t sure what that looks like I will break it down for you.

Yesterday marked spring equinox, which means it is officially spring time! The best thing about season change is new seasonal foods! Remember, shopping for seasonal foods not only saves you a little money, but it also helps you get a variety of micronutrients.

If you have ever been watching TV late at night, or a sporting event like football, chances are you have seen a commercial advertising some sort of medication to treat low testosterone levels.  They seem to always prey on our masters athletes – our silverback studs getting after it in the gym, promising their pill will solve their problems, only to start 20 other side effects that for whatever freaking reason always includes anal leakage.