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Category: Fitness


Why Dieting Doesn’t Work and What To Do About It

When I was fresh out of college, I was so naive.  I told Rachael that I always wanted to workout hard enough to eat whatever I wanted. That lasted for about 6 months…if that! Over the next year or two, regardless of how hard I worked out, I couldn’t keep up with the soda, the […]


2 Quick Tips for Going to the Gym Consistently

Do you struggle getting to the gym on a regular basis? Are you exhausted after a long day at work?  You get home and say, “I’ll go tomorrow.” Maybe you wake up early, look at the clock, and keep hitting snooze until it’s too late and it’s time to get ready for work. If any […]


3 Easy Ways to Avoid Food Pressure

“Want a slice of pizza?”, asks your co-worker at the office. “Here, have a piece of chocolate”, suggests your brother. “Why aren’t you having any beer?”, questions your friend. These are just a few extremely common examples that pop up throughout any given week.  Staying on track with your healthy lifestyle can be challenging enough without […]


The Easiest Way to Lose 10 Pounds or More in the Next 3 Months

If you’re like me, you read tons of articles that claim you can lose weight by doing X or changing Y.  Some of them are great articles, but a lot of them aren’t actionable or they are super vague.  Well, this is going to be about as simple as it gets.  Want to lose 10 […]


5 Healthy Snacks to Help You Avoid Weight Gain

Snacks are absolutely key. Most people who are making an effort can plan their meals, make the meals, and stick to eating only that food. It’s the morning hunger, the afternoon need for more food, and the after dinner sweet tooth that really trips people up. I’m speaking from experience folks. Everyone says that it […]


Cookies and Cream Blended Protein Shake Recipe

Protein, protein, protein. The lifeblood, the muscle-maker, the “why-does-this-taste-so-grainy” powder. As I discussed in a previous blog, it took me a long time to get on the protein train. Not the eating meat, beans, and other natural sources of protein train but the protein bars and especially the protein powder train. Being a female and […]


How to Overcome Plateaus in the Gym with Rep Ranges and the Ladder Technique

I first started weight lifting in high school.  It was halfway through my sophomore year.  I remember the Saturday after my first full week of lifting.  I woke up…and could barely lift my body to get out of bed.  I was INCREDIBLY sore!  I remember my coach, Mr. Summers said that the best way to […]


The Best Way to Make Gains in the Gym: Track Your Workouts

I’ve been lifting for over a decade now.  Wow, that’s kind of weird to say…feeling old!  I started lifting weights my sophomore year of high school.  When you first start lifting, it’s pretty easy to track your workouts mentally because everything is new, so you are absorbing everything like a sponge.  “I did the bar […]


5 Proteins We Love

As a female, my instinct whether eating a meal or completing a workout at the gym is NOT “I need protein!” Spencer on the other hand needs protein at every meal, tries to have protein as soon as possible after a workout, and calls protein the “lifeblood”. After we got married, we started going to […]


Enchilada Bake: Healthy Version

My criteria for finding a new dinner or lunch recipe to add to the mix is: (1) low carb, (2) high protein, (3) easy to pack and re-heat if needed, (4) not a lot of ingredients, and (5) I can easily double the recipe or (6) I can make it all at once. Luckily, Pinterest […]

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