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Meal Plans & Personal Trainers

Let’s talk meal plans. To no fault of the clients’, there’s a common misconception about personal trainers and their ability to prescribe/ distribute meal plans….probably because so many personal trainers choose to create and sell meal plans, despite this being ILLEGAL. Unless your PT is also a registered dietitian, they should NOT be selling you…
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Healthy, Easy Fall Cookie Recipe

Pumpkin Oat Cookies INGREDIENTS 2.5 cups (250 g) rolled or quick oats  1 cup (240 g) pure pumpkin puree  2–3 tbsp maple syrup, agave or coconut sugar  1 tsp pumpkin spice or cinnamon, optional but recommended 1/2 cup dairy-free chocolate chips, optional but recommended INSTRUCTIONS Pre-heat oven to 350 degrees. Mix all ingredients in a bowl to form a thick dough.…
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My Favorite Pre & Post-Workout Supplements

Pre and post-workout supplement questions are of the most popular asked by my clients, so I hope this blog gives some insight. The two workout supplements I regularly take are pre-workout and protein powder. While pre-workout and protein powder supplements are NOT required, I believe they play a big role in improving athletic performance &…
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My Go-To Grocery List

Eating healthy can be a challenge for many, and it’s even harder when you don’t know where to start or what to buy. Whether this is your case, or you are just looking for some new food/ snack ideas, I hope this blog helps guide you to make healthy choices on your next grocery run!…
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Top 5 Tips for Turkey Day

Below are a few tips and tricks to help you enjoy Thanksgiving Day, guilt-free! 1) Start your day with a light breakfast. Do NOT skip breakfast or starve yourself until dinner. But, a protein shake and banana, or some yogurt and berries, make for a low-calorie, yet nutritious breakfast.  2)  Move. Before the big feast,…
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Why and How to Track Calories & Macros

First off, I would like to start by saying that you do not HAVE to track macros and calories to be fit and healthy. However, if you are someone who struggles to lose/ gain weight, or has specific fitness goals in mind, then I do suggest giving it a try. Why Tracking your calories keeps…
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Are You Wearing Proper Gym Shoes?

What Type of Shoes is Best for the Gym? First off, you have to find what is most comfortable and fitting for YOU. But, this aside, the most common mistake I see is people wearing running shoes for training/ weight lifting, instead of training shoes. ❓What’s the Difference❓ Running shoes have lots of cushion and…
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High Calorie “DANGERS” in Your Diet!

There are several foods out there that are labeled as “healthy”, although they may also be very high in calories. As a result, many people can become frustrated and confused as to why they aren’t losing weight, even though they are eating “healthy”. So, what are these high calorie, “healthy” foods? In no particular order:…
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Should You Drink Protein Shakes on Rest Days?

The common question I get asked monthly (if not weekly): “Should/ can I drink a protein shake even if I’m not working out?” In short, YES. You can drink a protein shake on your rest days. Protein is protein no matter the source. It is a macronutrient that is vital for muscle growth and repair,…
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Burning Belly Fat – Spot Reduction

One of the most common statements I hear as a trainer is, “I want to do lots of ab exercises so I can get rid of this,” as I see my client(s) grab at their excess belly fat. Unfortunately, that is not how it works. Many people have the common misconception that spot reduction works.…
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