Sharing some of my favorite low-effort wellness habits that actually make a difference, because not everything has to be expensive or complicated.  

Hi friends! How are you? I hope that you had a wonderful weekend! Ours was a busy one, but a great one. We managed to get in our first date night in a long time (the best!!) and had fun hanging out with the kids and pups. This week I have client calls, business mentorship calls, and am working on my IHP centurion modules.

For today’s post, I wanted to share some of my favorite low-effort wellness habits. To be honest, I love all of the gadgets and fun routines, but the reality is that a lot of them aren’t realistic for busy lives or tight budgets. The best health hacks in life truly are free, so I’m sharing some of my go-tos today with some of the fun *extras* at the end of this post.

(Please keep in mind none of this is medical advice)

Low-Effort Wellness Habits That Actually Make a Difference

Morning light.

Morning light makes a huge impact on energy and circadian rhythm. It tells your body, “Hey, it’s morning!” so that it can go on to produce melatonin at the correct time. Light in the morning = better sleep at night

Walking.

Walking is one of the top three things you can do for your health. I like to walk at least once a day, whether it’s walking Maisey (I can’t wait to walk Lola soon), strolling on my walking pad, or walking around Target or the mall with the crew. It’s great for overall movement and function, sleep, glucose control, core stability, so many things.

Simple supplements.

You do NOT have to take a boatload of supplements to have amazing results. The best supplements are ones that were recommended specific for you after functional testing, but here is the baseline I like: Daily Nutritional Support, Omega-3s, Vitamin D, and Magnesium. That’s it. (Read more

Sharing the details for the health planning class if you’re spending this week getting your goals together for the New Year!

Hi friends! Happy New Year!! I hope that everything is going well so far. I’ve missed you guys. I feel like it’s been holiday chaos for two weeks and we also got a puppy! We have so much to catch up on, but I feel like I’m finally coming out from the piles of wrapping paper and cheese to get my life back together

For myself, I figured I’d count today as the start of the New Year. When it happens on a Thursday, I think you get a free pass for the rest of the week. While a lot of my daily routines will stay the same, I still have some big personal, health and fitness goals that I’m going to share here tomorrow.

For today’s post, I wanted to share a replay of the health planning class that we did in December.

If you’ve been thinking:

“I meant to sit down and plan this year…”

“I want to be intentional, but I’m already feeling behind…”

“I don’t want to wing my health again in 2026…”

Consider this your friendly reminder that you’re not late. You’re right on time.

The 2026 Health Planning Class already happened live, but I created it intentionally so it could be just as powerful on replay, especially for anyone who’s just now finding the space to think clearly about their goals.

If you missed the live class, you can still access the full replay and use it to create a personalized, realistic health plan for the year ahead.

Simply add your email here and you’ll automatically get everything in your inbox.

Why Most People Struggle With Health Goals (It’s Not Discipline)

Every January, I see the same pattern.

Women are motivated. They care. They want to feel better.

But they don’t have a clear plan that fits their body and real life.

That’s not a willpower problem…. it’s a planning problem.

Most people are trying to:

Do too much at once

Follow generic advice that doesn’t apply to them

Fix symptoms without understanding the order of operations

This class was designed to change that.

It’s not about a “new year, new you” mindset.

It’s about clarity, strategy, and starting in the right place.

What You’ll Learn in the Health Planning Class Replay

When you sign up, you’ll get immediate access to the full workshop replay so you can watch it on your own time: pause, rewind, take notes, and come back to it as needed.

Inside the class, we walk through:

– How to reflect on last year without judgment

– How to identify what’s actually holding you back right now

– How to set goals that support hormones, energy, sleep, and metabolism

– How to stop guessing and start prioritizing

This is especially helpful if you’re feeling stuck, overwhelmed, or unsure where to start — even if you already “know a lot” about health.

Creating Your Custom Health Plan (With ChatGPT)

One of

Looking for the best pre-workout snacks to fuel your workouts? Discover 10 great pre-workout snack ideas to boost energy, support muscle building, and maximize your performance.

Hi hi! How is the week going? I hope you’re having a great one! I have a morning of meetings today and looking forward to a hot yoga class this afternoon.

For today’s post, I wanted to chat a little bit about pre-workout snacks and share some of my favorite options.

When it comes to fitness, exercise and nutrition are the ultimate power duo. You can crush your workouts all you want, but if your nutrition isn’t dialed in, you’ll feel the difference – in your energy, endurance, and results.

One of the biggest game-changers in sports nutrition is learning when and what to eat before and after you work out. While a good post-workout meal helps with recovery (you can read about my favorites here), your pre-workout snack sets the tone for your entire session.

Not all foods are ideal before exercise. Some can make you feel sluggish or bloated. Today I wanted to round up some of the great pre-workout snacks that can help you fuel your body, maximize your performance, and feel strong through every rep, mile, or flow.

10 Great Pre-Workout Snacks

In this post, we’ll talk about why your pre-workout snack matters, what makes one effective, and some of my go-to options that balance protein, healthy fats, and complex carbohydrates. These combinations give you steady energy, prevent fatigue, and support your long-term fitness goals.

Is a Pre-Workout Snack Necessary?

The short answer: usually, yes!

Having a small snack 30–90 minutes before your workout can make a huge difference in your energy and stamina, especially if you’re training in the morning or haven’t eaten in a few hours.

A good pre-workout snack provides the building blocks your muscles need to perform well, and it helps you avoid that dizzy, “running on fumes” feeling mid-session.

Your body needs carbohydrates for quick energy and protein and fat to stabilize blood sugar and keep you fueled. When you skip your pre-workout meal, you risk breaking down muscle for energy instead of building it.

The right combination can help you:

– Train longer and harder

– Maintain focus and endurance

– Prevent early fatigue or energy crashes

– Support lean muscle growth and fat loss

What Makes a Good Pre-Workout Snack

1. Balanced Macronutrients

Your pre-workout fuel should contain a mix of complex carbohydrates, protein, and a touch of healthy fats.

Carbs give you immediate energy, while protein supports your muscles, and fats keep you feeling satisfied without weighing you down.

2. Easy to Digest

You don’t want to head into a workout feeling full or sluggish. Go for snacks that are light but substantial enough to sustain you, like whole grain toast (with good ingredients), fruit, yogurt, or a small smoothie.

3. Timing

Aim to eat your snack 30–60 minutes before yo

Can you build muscle in a calorie deficit? Learn how to lose fat, improve body composition, and preserve muscle while losing weight.

Hi friends! How was the weekend? I hope you had a great one! It was Liv’s school acution, which was a lot of fun, and we also had the usual things like basketball games, mass, and dinner with the fam. I roasted in my sauna blanket and watched The Voice. The Pilot came home after a long trip, so we were glad to have our favorite guy back!

Today’s blog post topic is a beefy one, and a question I get asked often:

Can You Build Muscle In A Calorie Deficit

If you have ever tried to lose weight, you know there are sooooo many methods promising results: intermittent fasting, low-carb plans, points systems, meal replacement shakes, juice cleanses, and the classic calorie deficit.

When I first learned about the concept of a calorie deficit as a trainer, I saw how effective it can be for fat loss. But I also noticed that many women who cut calories aggressively ended up losing not only fat, but also valuable muscle mass.

This is important because muscle is metabolically active tissue. It improves your body composition, supports hormone health, increases resting energy expenditure, and makes everyday activities easier. Building more muscle helps you burn more calories at rest and sustain your results.

A question I hear often is:

“Can you actually build muscle while losing fat in a calorie deficit?”

Today I wanted to answer this popular question, chat about what a calorie deficit is, how it works for fat loss, and what it really takes to build or maintain muscle while losing fat.

What Is Calorie Deficit

A calorie deficit happens when you consume fewer calories than your body needs to maintain its current weight.

Your body has a maintenance calorie level: the amount of energy required each day to keep you alive and active without gaining or losing weight. When you consistently eat below that level, your body draws on stored energy such as body fat to make up the difference.

For example: if your body burns 2,000 calories per day but you consume 1,500 calories, you create a 500-calorie deficit. Over time, this energy gap can lead to weight loss, ideally by mobilizing fat stores.

How Does A Calorie Deficit Work

Creates an Energy Gap

A calorie deficit forces the body to draw on stored energy – primarily body fat but sometimes lean tissue – to meet daily needs.

Affects Body Composition

While a deficit promotes fat loss, it can also lead to muscle loss if protein is inadequate or if you are not performing resistance exercises. Preserving muscle is KEY to achieving a lean, strong look rather than simply becoming smaller.

Impacts Performance and Recovery

Severe deficits can reduce energy levels, hinder performance in resistance training, and slow recove

Make back-to-school dinners stress-free with these quick, healthy recipes using rotisserie chicken. Perfect for busy weeknights!

Hi hi! How are you? I hope you’re having a lovely week so far. It’s a crazy week around here with practices, basketball, and volleyball games, so I’m trying to be as strategic as possible with meal planning and prep.

One of my favorite things to use during busy weeks like this: the good ‘ol rotisserie chicken!

(I know it’s hot and covered in plastic but what can you do? You can totally make your own chicken but we’re talking about fast hacks today!)

Back-to-school dinner hacks using rotisserie chicken

Back-to-school season always sneaks up fast, and suddenly weeknight dinners feel like a juggling act between homework, after-school activities, and the usual bedtime rush. It’s funny because summer felt SO chill and now that we’re back in school… it feels like pure chaos.

One of my favorite secret weapons for fast, healthy dinners? A store-bought rotisserie chicken. It’s already cooked, tender, and packed with protein, so it cuts prep time in half while keeping your meals wholesome and satisfying.

Back-to-School Dinner Hacks Using Rotisserie Chicken

Today I wanted to share some of my favorite back-to-school dinner hacks using rotisserie chicken, plus a few quick recipe ideas you can keep on rotation.

Benefits of Cooking with Rotisserie Chicken

Time saver: No need to roast or bake. Just shred and go!

Budget-friendly: One chicken often stretches into 2–3 meals.

Protein-packed: Helps you hit your protein goals with less prep.

Kid-approved: Mild flavor makes it easy to mix into a variety of dishes. The kids loooove a rotisserie chicken.

Versatile: Works with soups, tacos, casseroles, wraps, salads, and more.

Quick Tips for Using Rotisserie Chicken

Shred while warm: It’s easier to pull apart right after you get it home.

Save the bones: Simmer with water, veggies, and herbs to make homemade stock for soups.

Store properly: Keep shredded chicken in an airtight container in the fridge for up to 3 days or freeze in 1-cup portions for later.

Add fresh herbs and spices: Bright flavors like lemon, cilantro, cumin, or paprika can instantly transform leftovers into a new dish.

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