Holiday Survival Strategies – Overcoming the Pressures of the Season

The holiday season can wreak havoc on our health, not just physically but mentally too. Our desire to please others is innately human and tends to be heightened at this time of year. This isn’t a bad thing when we are mindful of what’s driving our actions, but for some, the need to satiate that feeling can cause us to overburden ourselves us. When more is being demanded of us than usual, it’s important to recognize whether the pressures you’re feeling are internal or real. Should you “lean in” to them or can you respectfully decline a social invite and honor your need for space?

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Surviving the Season – 5 Holiday Health Hacks

We’re having a friendsgiving celebration and I just finished up baking some donuts for the occasion – the donut addiction is real people!  Somehow I managed to get through the entire process and only eat one mini donut – I recognize all my accomplishments in life, big and small! Anyway, it got me thinking about how stressful the holidays can be with so many social functions to attend & trying to be healthy and what is being healthy all about anyway?

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Lifestyle – A Day in the Life of Coach Mags

If you recently read coach J-flo’s account of a glimpse into a ‘normal’ day, you’ll have noticed that her day is just like any other mom’s out there; full of chasing kids around, preparing them food, staying on top of housework and all the rest! Finding a few minutes of peace and quiet, let alone an hour to work out, isn’t always easy.  Well what about if you’re a coach at a gym? Surely that means you have hours on end to train and that’s what makes all the difference right?! Uh well, sorry to burst your bubble, but no, that’s not the case! Check out what Mags’ day looks like as a Crossfit coach at our local box.

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Lifestyle – A Day in the Life of Coach Jflo

There’s a common misconception out there that in order to look your best, you need to spend hours in the gym and eat nothing but broccoli and grilled chicken. Well indulge us in shattering that belief for you with this journal insight into the life of one of our nutrition coaches, J-flo. J-flo’s account of just a regular day as a mom of 3, demonstrates that you can look and feel your best simply by eating the right amount of food for your body. That includes eating things like enchiladas and pasta! ?

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Sushi Macro Hacks – How to Track at Sushi Restaurants

It’s no secret that Jason and I are total sushi addicts! While Jay prefers the more traditional and “cleaner” nigiri pieces, I am hooked on the western-style maki rolls that come laden in spicy mayo, avocado and cream cheese! What can I say, that’s just how I roll! ?

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The Skinny on Starbucks – Low Calorie Coffee Ordering Tips

It’s fall, which means Daylight Savings has come to an end, the holidays are just around the corner and Starbucks holiday drinks are finally out. I’m sure most of us can’t wait to get our hands on a delicious pumpkin spice latte! However, it shouldn’t be too surprising to learn that these beloved drinks are major calorie bombs.

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What Nutritionists Eat – Eating Out On The Go Like a Pro

Just because you’re on the road or have to grab a bite to eat when you’re having a busy day, that doesn’t give you an excuse to go off track. If you checked out our previous post about what nutritionists really eat for brunch, you’ll know that you can still enjoy eating out and track your macros. What’s more, is that you can still get results too! To give you some ideas on where to go to make your flexible eating lifestyle easier, here’s some of our coaches favorite go-to places and orders for maximum satisfaction and accuracy!

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Keirstein Patt – Reverse Dieting Progress

You may recognize Keirstein as one of our coaches! ? Keirstein has been working hard focusing on recovery due to a shoulder injury. During this time she’s been scaling workouts, making modifications to her workout volume and of course focusing on her nutrition! You might find it surprising to learn that despite taking a step back on the activity front, Keirstein’s actually been able to increase her macros! Read on to find out about her recent reverse dieting progress.

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Using BMR to Calculate Your Caloric Needs

Losing weight can be a bit of a challenge, especially if you aren’t sure how many calories you should be eating. Believe it or not, many of us make the mistake of eating too little, sometimes barely enough to support our BMR, which can stall weight loss altogether. So how exactly do you find that calorie sweet spot?

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