Your Ultimate Guide to a Healthy Vacation

Vacation. It’s supposed to be a time to relax, enjoy, and unwind. But to some people, the thought of being in a new environment, off their routine, and surrounded by epic foods and drinks can bring upon the stress of losing gains, and gaining pounds. Continue reading

Your Dream of Finding Motivation Daily is a Lost Cause

Yesterday I thought I was going to have a crappy workout.

My schedule was off, my phone seemed to keep buzzing right when I was ready to start, and I hadn’t eaten in 7 hours (I get hangry easy).

But I still trained.

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The TRUTH About All Those “Eat Whatever You Want and Lose Weight” People

It’s true! You CAN eat pizza and lose weight. You CAN eat Big Mac’s and lose weight!

This is something that I see ads for, marketing for, and friends sharing posts about all the time. I myself even share the occasional “I eat ____ as part of my healthy diet”.

The disconnect is this – most people who eat this way don’t show, or talk about the other Continue reading

Things That Make the Scale Go Bump In The Night

The scale. Friend of few, the enemy of many.

The scale tells us one thing. Our current pull on gravity at the present moment – aka our weight. It tells us nothing else about ourselves. Not how fit we are, how nice we are, how bad we are…it only tells our weight.

 

The debate rages on about how to use the scale, or if to use the scale at all.

Like anything else in the fitness and diet world, it depends on the individual and their mindset.

If someone has had issues with the scale in the past, first I will look at what they were, how they handled them, and if it was a serious enough problem to avoid the scale – or if we just need to shift their mindset.

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The 5 Exercise and Diet Myths That Can Go Away Now

Do you know what the WORST part about being a dietitian and trainer is? Telling complete strangers what you do at social events.

 

“So what do you do?” – “I’m a registered dietitian and trainer”

 

  • “Oh, so you are totally judging my plate right now…”
  • “What do you think about _____ diet?”
  • “I used to work out all the time.”
  • “So do you sell supplements and stuff?”
  • “I can’t believe you’re eating that”
  • “You drink alcohol?”

The list goes on and on.

I am only half kidding about that being the worst part because it usually gives me an opportunity to make a sale, and hopefully show someone that a better way is out there.

But what most people think exercise and diet have to be to see results is completely wrong.

1) Pain

Exercise and dieting do not have to involve pain. Unless making healthier choices for your future is physically painful to you. But really, physical pain with exercise is not a good thing. It is definitely NOT a sign of a good workout. Yes, you may be a little sore the day after or two, but in the muscles, and you feel like you worked out.

Sometimes it’s okay to never be sore! That sounds great, doesn’t it?

Soreness is most common when you push yourself too hard, your form gets crappy, or you add a new exercise to the mix.

All three of those things are not necessary or not recommended either! Training is a skill that must be honed in. You cannot improve a skill if you overdo it, do it sloppily, or try adding a new skill every week.

Stop going to workouts that leave you crippled, puking or passing out. And if you are a trainer who brags about these things – shame on you.

2) Suffering

“I ate a carrot and an egg for lunch today, and I am soooo hungry” 🙂

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Ladies, Do These 2 Things to Get Results…For Real

There are no magic foods that burn fat, and there are no must eat foods for optimal results. However, if there was a must-have food group or category of foods, it would be:

Protein – one of the three main macronutrients that I always seem to be talking about.

9/10 times when I first meet with a female client or go over the food journal of a client online, the first thing I notice is not enough protein.

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Put an End to Your Food Sensitivities – FOR GOOD!

It was a Friday afternoon. I had just finished up early at the hospital and I was headed back to Madison for a weekend. I ate some leftover cheese ravioli and slammed a big glass of milk as I rushed out the door to the weekend that awaited.

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When Diet and Exercise are NOT Enough

I exercise, and I eat well – yet I still DON’T SEE RESULTS!

First question – what results are you after?

Second: Do they align with what you are doing?

Third: Do they align with what you do 24/7/365?

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The 9 Essential Exercises for Serious Runners (with Videos)

Runners love to run. This is obvious. Running can also be a double-edged sword.

Some swear it is the best form of exercise, and others swear off it for life because of bad experiences.

Running can be one of the best forms of exercise and competition, and at the same time can be one of the most stressful and injurious forms of exercise.

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Is Diet Culture Dooming Us All?

As I touched on last week, I firmly believe in distancing morality from food. There are no good nor bad foods – there are just foods, and healthy and unhealthy portions, based on your current situation.

But as a dietitian, a so-called “expert” in the realm of nutrition, how can you NOT say that there are bad foods?!?

This infuriates people. The dieters. The gurus. The zealots.

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