Q: I have been seeing a lot of stuff recently about eating a high protein diet for weight loss. Is this a new fad or a good idea? If it is a good idea, what is a good protein target to aim for? A: Definitely a good idea to meet your protein goals daily. Consuming enough protein is needed to preserve muscle mass and strength as we age. I would also advise that a higher protein diet revs up … [Read more...]

With so much noise on social media it can be easy to think health and wellness is expensive. Here’s the thing, if you’re not currently doing the basics to take care of yourself consistently, none of the other stuff will make a significant difference. Being healthy doesn’t have to cost a lot of money. Start by prioritizing the basic pillars of health before trying to over trying to overhaul … [Read more...]

HYPERTROPHY STRENGTH TRAININGThis is a specific type of strength training to increase muscle size. While this might not sound appealing for women it’s super beneficial in improving body composition. Strength training will increase fat loss and increase muscle mass and make you look leaner even if your weight doesn’t change. Spoiler alert: it’s really hard for women to bulk up because we don’t … [Read more...]

The first thing both girls tell me the second they get home from school is that they are “starving” and they head straight for the pantry. Nothing frustrates me more than the endless afterschool snacking resulting in no appetite for their dinner. Having structured and balanced snacks help your kiddos feel satisfied and tied over until dinner. Having a healthy and ba;an end after school … [Read more...]

I get asked this question a lot and this is an area I have been adjusting in my own routine. I never work out fast on purpose, but since I wake up so early to workout I got into a bad routine of just drinking coffee and jumping into my workout. I knew this wasn’t ideal, but I got lazy. I have recently been diving into the research more on intermittent fasting and fasted workouts and how it … [Read more...]

There continues to be more and more research on GLP1 drugs and their many benefits for certain populations. These populations include people with type 2 diabetes, cardiovascular disease, high blood pressure, overweight/obese, and post gastric bypass surgery. A GLP1 drug is not appropriate for someone wanting to lose 5-10 lbs and is often being misused. Therefore, I thought it would be interesting … [Read more...]

Someone asked me what the science behind 30 different plants a week says and how to achieve it. The idea of consuming 30 DIFFERENT plants per week may seem unrealistic, but with a little awareness and planning it’s very achievable. The American Gut study revealed that people who eat at least 30 different plant-based foods a week had more diverse gut microbes than people who ate less than 10. … [Read more...]

Heather and I both have a started to take our skincare very seriously the past few years. The #1 thing we have learned is to stay out of the sun! While that is not always possible (or desirable because these OC girls miss the sunshine during the rough WA winters) we have learned to protect our face and body from harmful and damaging sun exposure. Nothing ages you more than the sun, so wearing … [Read more...]

Summer is officially in full swing with the 4th of July being tomorrow, and with that comes all the BBQs, parties, picnics and more. While these types of gatherings with friends and family can be a lot of fun, it can also be stress for some. Navigating social settings that involve food and alcohol can be very stressful for some. Here are some tips to help you stay on track with your nutrition … [Read more...]

I’m obsessed with sleep and truly feel hungover when I don’t sleep well. I’ve learned I can’t function well with less than 7 hours of sleep. Poor sleep throws off my entire next day from my exercise, mood, and nutrition. My clients are often surprised when I ask about their sleep, but soon understand how important getting enough sleep AND quality sleep impacts their health and wellbeing. Here … [Read more...]