Building lean muscle while shedding fat is a popular goal—and for good reason! It’s not just about aesthetics—it’s about strength, endurance, and moving in an efficient way that feels amazing. As a fitness and nutrition coach, I’ve seen firsthand what works and what doesn’t. The secret? A combination of strategic training, good nutrition, and a strong mindset.

The Role of Training

Many people make the mistake of focusing solely on cardio when trying to lose fat, thinking that endless hours on the treadmill will sculpt their bodies. While cardiovascular exercise is important, strength training is the real game-changer. Lifting weights builds lean muscle and boosts your metabolism, which helps your body burn more calories even when you’re at rest—like a calorie burning machine! PRO TIP: Compound movements like squats, deadlifts, and pull-ups recruit multiple muscle groups. This creates an even greater metabolic demand and accelerates fat...

As a transformational nutrition coach, I know the beauty of a morning routine very well! How you start your morning sets the tone for your entire day. It’s not just about waking up early or squeezing in a workout; it’s about creating intentional—and manageable—rituals that fuel your mind, body, and spirit. A strong morning routine is about forming habits that build self-respect. While the activities you choose may be different than what your partner does or friends do, a consistent morning routine will improve your life. It’s a commitment to showing up as your best self before the world makes demands on you.

Read on to discover some of the incredible benefits of a morning routine.

1. Clarity and Focus

A morning routine is so powerful because it gives you control. It helps you focus and allows you to start your day with clarity and purpose, rather than in flight-or-flight mode. A structured morning routine helps you set intentions, clear mental clutter,...

Exercise plays an essential role—alongside good nutrition—in weight loss and overall fitness. The right workouts help you burn calories more efficiently, boost your energy, and transform your body. You don’t need to spend hours in the gym to see results—you can build muscle and torch calories in less time with strategic, targeted sessions.

Here are five excellent workouts to help you reach your goals.

1. High-Intensity Interval Training (HIIT)

HIIT workouts burn calories fast and effectively. They alternate between short bursts of intense exercise and brief recovery periods to keep your heart rate elevated and metabolism fired up for hours. A 20-minute HIIT workout delivers maximum calorie burn in minimal time with exercises like burpees, mountain climbers, jump squats. These types of sessions improve cardiovascular endurance and muscle tone while keeping you from getting bored.

2. Strength Training Circuits

Lifting weights isn’t just about building...

Sleep hygiene is a hot topic lately—and for good reason! As a transformational coach, I write about sleep often because getting enough ZZZs is such a game-changer for weight loss, health, energy, and overall wellness. If you struggle to get the recommended 7–9 hours of quality sleep, establishing a solid sleep hygiene routine may help.

What Is Sleep Hygiene?

Sleep hygiene refers to the habits, behaviors, and environmental factors that set the stage for restful, uninterrupted sleep. Think of it as a personal blueprint for better shut-eye. It includes habits like a consistent sleep schedule, setting up the perfect environment, and avoiding blue light.

What Impedes Sleep Hygiene

Sometimes our habits sabotage sleep hygiene, such as an inconsistent bedtime schedule, eating too close to bedtime, consuming caffeine late in the day, scrolling before bed, and sleeping in a bright or noisy sleep environment. These behaviors can cause restless nights that leave you feeling groggy...

Journaling isn’t just for teenagers writing secrets in a diary—it’s a powerful tool for improving mental clarity, emotional well-being, and manifesting goals. Whether you’re jotting down thoughts in a notebook or typing them into a digital journal, the benefits are real! Here are five benefits of journaling that make it worth trying out.

1. Stress Reduction

Life can feel overwhelming sometimes, which can lead to racing thoughts or trouble focusing. Journaling helps unload mental clutter and make sense of it all. When you write down worries, challenges, or even to-do lists, it helps you process them and makes them feel more manageable. Studies show that journaling can lower levels of cortisol, aka the “stress hormone,” while promoting relaxation and mental clarity. PRO TIP:  Try a “brain dump” when you’re stressed—write everything that’s on your mind without any structure. You’ll feel lighter and more...

If you’re not a fan of New Year’s resolutions, don’t worry—you’re not alone. Resolutions can feel like lofty promises that lose steam by mid-January. If you have health, weight loss, fitness, or wellness goals for 2025, you don’t need resolutions—you just need a practical, personalized plan to get there.

Here are some tips from your favorite transformational coach so that you can achieve your goals with intention, flexibility, and a mindset focused on progress, not perfection.

Resolutions Don’t Work for Everyone

Resolutions often set us up for all-or-nothing thinking: I’m going to the gym every day, or I’ll completely cut out sugar. When life happens—and it always does—these rigid goals can leave you feeling discouraged or like you’ve “failed.”

Goals that prioritize small, consistent actions over sweeping resolutions will help create lasting habits that stick. Instead of making...

The holidays are a time for celebration and connection—along with some delicious meals! While it’s easy to get swept up in holiday treats, it’s also the perfect opportunity to incorporate nutritious foods that support your overall health and well-being. As a transformational nutrition and wellness coach, I believe in finding balance—and a great way to do that during the holidays is to enjoy seasonal flavors while making choices that nourish your body.

Here are some delicious, healthy foods to enjoy this season.

1. Sweet Potatoes

One of the best dietary choices you can make during the holidays is sweet potatoes. These vibrant root vegetables are rich in vitamin A, which supports healthy skin and vision, and are an excellent source of fiber. Sweet potatoes are very versatile to make—try them mashed, roasted, air fried, or in a casserole—and are naturally sweet and satisfying, making them a perfect alternative to refined carbs. Add spices like...

The holidays are here! While the season can be filled with fun and joy, it can also be a source of stress. If you’re experiencing it, you’re not the only one: The American Psychological Association reported that in 2023, nearly nine in 10 Americans felt stressed or overwhelmed during the holidays.

When we’re busy, it’s easy to fall back into unhealthy coping mechanisms and bad habits that negatively impact our waistline and well-being. This is why it’s essential to have tools and strategies in place so that you can cope with holiday stress and overwhelm in the best ways possible.

Read on for some ways to reduce holiday stress this season so you can focus on fun and joy.

1. Set Realistic Expectations

Many people feel pressured to create a "perfect" holiday, but perfection is both unrealistic and unnecessary. Decide what matters most to you—whether it’s quality time with family, a favorite tradition, or simply relaxing. Focus on those...

The holidays are a time for family, food, and gratitude, but they can also be a landmine for our fitness and nutrition goals. As a transformational nutrition coach, I understand the challenge! We all want to enjoy the holiday without sabotaging the progress we've worked so hard to achieve. A great way to do this is to exercise or squeeze in some activity throughout the season, especially on days when festivities and heavy meals are on the horizon. This will help manage stress, boost your mood, burn extra calories, and even improve your mindset!

Here are some holiday workout tips that will make your season amazing and keep you on track.

1. Plan to Exercise the Day of Festivities

The morning of an event, big meal, or party is your best opportunity to set the tone for the day. Commit to a workout first thing — even 20-30 minutes of movement will make a big difference. Whether it’s a strength circuit, a brisk run, or your favorite class, getting active early helps offset some...

The holidays are around the corner! While the season can be sooo much fun, it can also feel like a whirlwind of stress, decadent meals, and disrupted routines. When you’re striving to look and feel your best, maintaining balance through the holidays is everything. Here are five mindset strategies to help you navigate the season with your health and wellness intact.

1. Strive For Progress, Not Perfection

Give up that need for perfection–all it does is create challenges, especially during the holidays. The perfectionist mindset actually leads to stress–and even overeating, especially after falling off track. Research shows that those adopting an all-or-nothing mentality tend to abandon their goals after a perceived failure. Your best route is to set small, achievable goals every week and reward your efforts. If you “slip,” forgive yourself and move forward.

2. Practice Mindful Eating

The holidays are filled with decadent treats that can be hard to resist....