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Lose Weight without Counting Calories: 10 Simple and Effective Strategies

In the fitness and health community I get really tired of people spouting “a calorie is a calorie is a calorie.”  Losing weight can be that simple, but it can also be much more complicated.  For example, how do we monitor those calories accurately? What do we do when it’s not safe to decrease calories any lower?  And how do we steer people away from an obsessive, calorie-tracking lifestyle so as to avoid disordered eating?

While your body may treat most calories the same in terms of utilizing them for energy, there are many sensitive factors at play that can affect your weight loss that don’t have to do with calories.  You do need to be in a caloric deficit to lose fat, but fewer calories does not always equate to more pounds lost due to factors like stress hormones, training intensity and more.

The truth is that there is still so much we don’t fully understand about the body’s biochemistry.  To say that weight loss is as...

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The Ultimate Guide to Losing Weight Safely (without crash dieting or starving yourself)

The Hard Truth

Losing weight is hard.  No one is denying that. It can be emotional, frustrating and infuriating.  You may feel like you have tried everything to no avail. You may resent your best friend who is naturally lean and appears to be able to eat whatever she wants.  But remember that we are not all the same and the weight loss strategy that works for your friend may not work as well for you. Differing genetic body types, food preferences or varying degrees of unhealthy relationships with food are each factors that may affect what your healthy weight loss plan looks like compared to the next person’s. 

There is no magic pill and no secret workout routine to have a flat tummy or shredded abs.  The only way you’ll be able to lose weight safely and keep it off is to pick a nutrition and exercise strategy, consistently work hard at it and stick with it over a long period of time.  I’m not talking about 6-12 weeks. No, I mean that...

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Why Macros Matter if You Want to Lose Weight and Feel Your Best

Food is so often surrounding by anxiety, duty, guilt or pleasure.  But when you strip away the clever packaging, tasty engineering and the stigma about which food is “right” or “wrong,” food is just made of protein, fats and carbs.

It is a little strange to acknowledge this since food is the source of so many emotionally-charged opinions.  From the American Heart Association to your next door neighbor, we are constantly being inundated with information about the latest research on restaurants, fad diets, ethical food sources, organic, non-GMO, cholesterol and the environmental impact all of these choices have.  A good understanding of nutrition comes from a foundation of knowing the basic biochemistry of what makes up our food at the molecular level.

There are three macronutrients, called “macro” because they are the main, big ones.  These are proteins, fats and carbohydrates and together they are the building blocks for the...

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EMF Exposure: How Your WiFi Signal is Affecting Your Sleep, Fertility and Mental Clarity

As health-conscious people, we value our longevity and do our best to mitigate our exposure to toxic chemicals in our food, on our skin, in the air and in our soil.  But there is a growing public concern about an invisible culprit that could be affecting our well-being without our knowledge and without us being adequately warned: Electromagnetic Frequency.  While we can choose what food we eat, what cosmetics we use and where we live, in today’s ultra-connected digital world, it seems almost impossible to avoid living in the midst of the ever-present, low-level EMF.

In 1998, the ICNIRP (International Commission on Non-Ionizing Radiation Protection) came out with the safety guidelines for limiting exposure to electromagnetic fields.  The function of this organization was to examine the hazards associated with low-level, non-ionizing radiation.

“These guidelines will be periodically revised and updated as advances are made in identifying the adverse health...

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12 Things You Can Track Besides Your Weight to Prove You’re Getting Healthier

(and one you shouldn’t bother with)

Let’s try to get away from this phrase “weight loss.”  Weight loss could mean you have lost body fat, yes, but it could also mean that you're retaining less water due to less physical or emotional stress.  Weight loss could mean that you don’t have much food in your stomach from yesterday or that you took a big dump this morning. Weight loss could mean that you have been on the Keto diet for 4 days and your kidneys are flushing water or it could mean that you’ve had a stomach flu for a week and are as weak as a kitten.

These are all reasons why we never want to rely on the scale alone to measure our success on getting healthier.  The scale is like that bully in elementary school. It taunts us and teases us, but the more we show an emotional response to those taunts, the more power it has.  Soon you will dread going near the scale. You will do everything in your power to avoid having an...

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Fish Oil: Friend or Foe?

Do the risks of consuming rancid fish oil outweigh the health benefits?

When delving into the subject of fish oil I discovered a rabbit hole as deep as the ocean.  At the very least, it is understood that in fish oil there are significant nutrients that our bodies need otherwise there wouldn’t be such a massive discussion on the subject.  People are clearly catching on to the value of this product for our health because fish oil supplement sales in the U.S. alone exceed one billion dollars annually.

The varieties of fish oils, the sourcing, the processing methods and the dosage are the main topics that bring cloudiness to the overall question: at the end of the day, do the benefits outweigh the harm?

To give you my basic conclusion first, if you aren’t going to get the highest quality fish oil possible and store it properly, then you’re better off not taking it.  This is not a case of “some is better than none.”  A low quality fish...

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Not Just for Athletes: The Importance of Electrolytes

Electrolytes. 

What are they and why do we need them?

Electrolytes, a term commonly thrown around in regard to sugary sports drinks, are essential minerals in your body including sodium, magnesium, potassium, chloride and others.  So called because when dissolved in water (in your body) they conduct electrical current. Not only are these needed for regulating fluid retention, blood pressure and blood acidity, but also for muscle contractility and sending nerve impulses to and from the brain.  Electrolytes are lost through your sweat and urine and can be replenished through food or by supplementation.

 

 

Sodium

-Regulates total amount of water in the body  -Maintains function of the muscular and nervous systems

Potassium

-Regulates heartbeat

-Maintains function of the muscular and nervous systems

-Extremely high or low levels of Potassium can cause irregular heart beating

Magnesium

-Maintains function of the muscular and nervous systems

-Proper...

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Still Not Losing Weight on the Keto Diet? 8 Tips on How to Be Successful

Is Keto a Quick Fix to Weight Loss?

There is a mountain of cultural buzz surround all things Keto.  Since the Atkin’s Diet craze of the early 00s, the term “low carb” has been a household phrase.  More recently with the Paleo Diet popularity, there has been a resurgence of the love and appreciation of the health benefits of saturated fats including butter, coconut oil and animal fats.  But a mystery (and for some, anxiety) continues to cloud the ideal way to use the keto diet for weight loss.  Even attaching the suffix “diet” to a term implies that its sole purpose is to shed as many pounds as possible and the same stigma has occurred with this high fat / low carb approach to nutrition, causing a massive schism in the health and fitness industry about carbohydrates.  Okay, are carbs evil or not?

In an attempt to clarify this mystery of the effectiveness of Keto, I want to bring as unbiased as possible of an exploration of the...

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Eat Your Meat: Raw or Cooked?

The ever-evolving world of nutritional awareness has created a new debate that will be the topic of our discussion today.  Within the keto-carnivore and paleo communities, nobody questions whether meat is essential for human health, but new questions are emerging regarding the optimal way to consume our most precious resource.  The debate hinges on whether to cook our meat or to go full caveman and consume it raw. 

It seems very attractive to mimic the nature that surrounds us, wolves and bear certainly don’t cook their meat, even the brilliant dolphins and octopi of the oceans consume their prey raw.  Are we humans any different?  Is our biology and physiology so far removed from animal nature that we need to cook our meat?  And just because we have the intelligence required to make a fire, does that mean we should throw our food into it?

This topic contains many variables: nutrients in red meat including vitamins and amino acids, the...

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