Fitness Motivation Blog
If you’ve explored any form of fitness and nutrition over the past few years, you’ve likely heard the word macronutrients. Macronutrients are nutrients that provide the energy needed to maintain body….
Do you feel like you have a little belly pooch often? Stomach looking a bit swollen after you eat or by the end of the day you look like you….
If you’re here on my site, I must assume it’s because you want to lose fat and build a better body. Congrats, you’re in good company! While some people may….
If you’re like most people, you likely look at your mid-section as your biggest area for improvement. Unfortunately, an increase in your belly size may be instantly visible, giving the….
Throughout my fitness career I feel like the question most asked by clients is whether they should focus on cardio or weight training for best results. First, let me say….
At this point we’re about a quarter way through the new year and chances are that you’ve already begun your fitness journey. If you’re like most people, getting started was….
Ingredients: 10 oz brussel sprouts, shaved or chopped (you can buy these already shaved) 2 Tablespoons olive oil 3 Tablespoon lemon juice 2 oz parmesan cheese 1 cucumber, chopped 2….
We all have been there, within minutes of eating or drinking anything, your belly goes from flat to bloated! Even if you’re in amazing shape and eat healthy, beating the….
MISTAKE #1 – Over exercising while cutting calories. When you don’t feed your body enough food your body adapts to whatever you give it. Too much exercise, coupled with a low….
While on your fitness journey, it doesn’t matter if you’re just beginning or have been traveling this road for a while, at some point you’ve probably wondered how a personal….
I have found that one key piece of the puzzle to losing weight is simplicity. If you can find a few recipes and foods that you enjoy for the week,….
With the new year kicked off, we all have goals and resolutions in mind. For some, the goal is to be healthier or take off a little holiday weight. Others….
We all have 20 minutes to put aside – whether it be taking a break from social media, not watching one of our favorite TV shows, or simply surfing the….
With so many possibilities of getting fit are out there, you may be wondering if weight training is the right choice for you. You may also be wondering if it’s….
Dinner can often be the toughest part of the day to squeeze in a healthy meal. While we’ve all slowed down a little in recent days, many are still powering….
While many people think they are one and the same, losing weight and building muscle are two different goals! And if you are wondering how weightlifting is effective for fat loss….
With all the craziness that fills your day, eating a healthy lunch can seem impossible. However, these delicious, macro-friendly lunch recipes may be all you need to stay fueled and….
If you have been dieting for a while and suddenly have hit a wall, it’s very likely that you are experiencing low leptin levels. Leptin’s main function in the body….
THE NEXT CHALLENGE WILL BE IN SEPTEMBER! It was 4 weeks, intense and had an outstanding community, all striving for the same mental and physical improvements! While each person had….
Serve this healthy, creamy sauce over your favorite protein or as a dip. It’s delicious and so versatile. And as all of my recipes are, healthy & easy to make!….
Acorn squash has an awesome range of nutrients, making it a great choice to include in your diet. It contains a lot of fiber, which keeps you feeling satisfied and….
Trying to stay healthy both mentally and physically during this “shelter-in place” can be very challenging. The good news is a gym is not required and fitness is not cancelled….
These pancakes take 5 minutes to put together, are super simple to make and are healthy and delicious! I left these pancakes plain – to give YOU the option to….
They say, “New Year, New You,” and most of us look to the new year as a time to refocus and set our fitness paths on the straight and narrow…..
THE NEXT CHALLENGE WILL BE IN JANUARY! It was short, intense and had an awesome community all striving for the same mental and physical improvements! While each person had their….
If you’re reading this, you’ve likely entered freak out mode wondering how in the world this statement could be true. You’ve thrown out the junk, replaced chips with veggies and….
Recently, I was lucky enough to have the opportunity to taste some delicious, fast and fitness-friendly meals. Being a busy mom, and a fitness expert, I’m always on the lookout….
You train hard. You’ve eaten right, hydrated properly, and created the perfect body-sculpting combination of weight training and cardio. You even noticed that your favorite jeans are fitting better and….
As a fitness professional, this is a question I am often asked. It’s a fair question. We all have limited time in a day, and we want to ensure that….
With all the rave about calculating proper nutrients these days, it’s likely you’ve heard the words macro and micro nutrients. If you heard this in conversation with a friend or….
When it comes to weight loss, being successful can often feel impossible. Between setbacks and bad days and do-overs, it seems many people are on a hamster wheel of health,….
I know it can be challenging, finding the motivation to workout and eat healthy can be tough. Everyone I know leads a crazy busy life full of obstacles, distractions and….
Even if you are on a “diet” or watching your waistline, you are probably likely at some point make a visit to the crazy convenient, deliciousness of fast food. Maybe….
If you’re desperately trying to lose weight, your first line of effort may be to slash any and all carbs from your diet. Everywhere you look there seems to be….
Ingredients: 1 Bag shredded coleslaw 2 TBS light mayo (or mayo of choice) 2 tsp rice vinegar 1 tsp soy sauce or liquid aminos 3 TBS cilantro, chopped 3 TBS….
Let’s face it, today’s world is crazy busy! Between jobs, family, friends, errands, home projects and trying to maintain fitness goals, every day life can sometimes feel like it’s spinning….
Summer means a plethora of barbecues and outdoor fun, so I wanted to share some tips on how to enjoy them without worrying about adding on extra pounds. It is….
There are few things I hate more than belly bloat! No matter how well I think I’m doing on plan, catching a glimpse of a puffy pouch in the mirror….
Everyone loves a good chip but the problem is, most of us have a hard time stopping at one serving. After that, calories start to really add up, making our….
For most people, one of the hardest things about eating healthy is the time is takes to cook. Whether you’re running late to work or running from work to whatever….
There is so much information out there it’s hard to tell what diets are good for you, which will be the most effective, and one that will actually work. One….
You just finished dinner, maybe even had a little something sweet for dessert, and by all means definitely not hungry. But the urge to snack and grab whatever you can….
This post is sponsored by BabbleBoxx.com While it is definitely a challenging endeavor, I am always looking for new ways to take time for myself, whether it be in the….
This ain’t your mother’s porridge! Overnight oats are a no-cooking, no-hassle way to make a deliciously creamy and HEALTHY grab-and-go breakfast. This recipe uses the acidity of Greek yogurt to help….
As you likely know from reading my posts, I am a huge advocate of feeding your body what it needs to perform. Understanding how to properly eat not only leads….
I love chocolate and I love a warm brownie, especially after my dinner at night for dessert. But I don’t always love the calories and fat that going always with….
You’ve purchased your amazing workout clothes and shoes. Your motivation is in check, your refrigerator is stocked with healthy food and you have a pumping playlist ready to help you….
I hate to even call this a recipe because it is so easy but I want you to save HUNDREDS of calories without sacrificing taste on a popular dinner favorite….
As you likely already know, protein is the major building block of any healthy meal. It helps keep hunger at bay, builds stronger bones and muscles, and can even help….
No matter what weight loss program you’re trying to follow, you will almost always hear a cry for protein somewhere in the plan. Whether the suggestion is for high or….
As human beings, we are naturally creatures of habit. Everything about our life and the way we live it is based on either habits we learned in our formative years,….
Super simple! SUPER yummy! You will never know that this brownie is packed with protein and healthy! This recipe is for a single serving. Feel free to multiply for larger quantity!….
Ahh, the start of a new year. It’s filled with resolutions, inspirations and inevitably – failure and regret. But did you know that it doesn’t have to be this way?….
While we usually think of summer when bearing our bathing suits and tank tops, fitness should be year round, as we all want to look and feel our best regardless….
You step on the scale and before your eyes, POOF, your weight has increased. Instinctually, you decide to start cutting calories. Maybe you skip breakfast, maybe lunch now consists of….
I often get asked why I stress so much on strength training when putting my clients on an effective weight loss program. Strength training over the past few years has….
It’s interesting the hold that hunger can have on us. Whether your hunger serves as it should, a simple signal from your body that it’s time for a meal or….
Weight loss can be challenging both mentally and physically. We all want a quick fix and the reality is it takes work, patience and consistency to see results. The good….
This is the time of year when people get extremely nervous about the scale moving in the upwards direction while trying to enjoy festive occasions with family and friends. What….
Breakfast is an important meal of the day. Ensuring that you’re filling your body with the right kind of fuel is the key to lasting energy and essential for weight….
In today’s world it seems that everything is rushed. Work days are longer, we sleep less, and we run from board meetings to PTO gatherings and on to dinners and….
Thanksgiving is upon us and many of us are traveling, cooking and getting ready for the holiday. I don’t want you to skip your workout just because you are not….
You are going to lose weight THIS time. You rid your cabinets of all things processed. You add extra protein and veggies to your meal plan. You’re even careful to….
If you read my blog regularly, you know I’m in no way a pusher of supplements. Generally speaking, I believe that food and water are our best sources of the….
No matter how much willpower you think you have, it’s inevitable that eventually, your mind or body will begin to crave something that you term “bad” or “off limits”, and….
Most people don’t realize the importance of sleep. When we’re younger, we take sleep for granted and embrace the late nights and crazy schedules as a part of our youth…..
I love when I can save hundreds of calories with meals like this deconstructed chicken parmigiana over spaghetti squash. Between swapping the fried chicken for grilled and placing it over….
You’ve likely heard of intermittent fasting and it’s effect it has on weight loss. While it can be a useful tool for some, keep in mind it is not some….
In today’s fast paced world, it seems as though everyone is short on time. Whether you’re over scheduled, over worked or just can’t seem to get caught up on your….
These super crunchy, very easy, and most of all healthy and delicious chicken tenders were a huge hit last night for dinner! I used the air fryer but you can….
You know the drill. Monday comes and you’re filled with inspiration and motivation that this will be the week when the scale finally tips in your favor. You will work….
Some Of My Best Tips To Make Weight Loss More Successful ⚡Try not to view your weight loss as a quick fix. It’s important to be realistic about your goals…..
Today I thought I’d share with you a little behind-the-scenes tour of my favorite kitchen tools and gadgets that I use to create a healthy lifestyle as well as make my….
I continually make and experiment with different versions of banana cake. Some have a bit more protein, others a bit more fat. This one is super low calories and….
This Korean Beef slow cooker recipe is ridiculously easy and out of this world! The first time I made this my husband could not stop picking at it directly out….
Who doesn’t love a yummy peanut butter and jelly sandwich? I know I do, but I don’t eat them very often. They are pretty much loaded with carbs and fat,….
Most of us love a warm scrumptious muffin but with that comes hundreds of calories. With these muffins there is no need to sacrifice taste or satisfaction! And the best part….
A common question I get is, Do I write meal plans? While I certainly can and it would make my job very easy, I do not. Here’s why: Being….
Cold winter nights call for warm soup! Chicken noodle soup has always been a staple in my house and a super simple one pot meal that my entire family loves…..
The holiday season can be a very stressful time for us. We are in the thick of it as we speak. There is less time for “me time” which means….
The Holidays are the time of year when people get extremely nervous about the scale moving in the upwards direction while trying to enjoy festive occasions with family and friends…..
I love all types of red meat but I especially love flank steak. It shreds beautifully, so versatile to make many meals out of, and is also the steak lowest….
Did you offer to bring a side dish for Thanksgiving and are tired of the same old recipes? Maybe you need an extra side dish but don’t want it to….
The other night after dinner I realized I was very short on protein for the day. I always like hitting my protein goal each day because protein builds and….
I’ve previously posted these egg white muffins on my Facebook page but I hear so much lately how busy everyone is and how little time they have to either eat, eat….
Frittata 🍳! You know I always love a good recipe that is not only delicious, but waist friendly as well. By substituting egg whites for most of the whole eggs….
Ooey gooey fudge brownie that is packed with protein and is oh so delicious! What is even better is that this is a simple recipe, super easy and very….
You would think that because summer is the time to sport our swimsuits and let down our inhibitions with shorts and tank tops that it would be easy to lose….
I wanted to share with you how to enjoy a night out without packing on the pounds. It is a very common question I often get asked from clients, as….
I’m not a fan of spending hours in the gym. I have other things I need to get done and more importantly, there really is no reason for it. But….
Sharing my fit and healthy tips on Fox5DC Good Day. Watch the video here: Fox 5 DC Get Fit at 40: Fitness guru shares tips
One of the biggest things that drive me crazy on the internet is when I see “Join The 10 Day Challenge” or “Lose It In 21 Days” or even yet,….
Being active with your kids is not only a great way to spend time together, but it’s also a great way to get to know each other a bit better….
I love Mexican food but lets be honest, it’s not very kind to our waistlines. It is usually loaded with a ton of fat and the carbs add up super….
Trying to stay fit and healthy can be challenging when traveling. I always tell my clients that the goal should be to maintain, not gain while away. And while I….
DO NOT LET THE SCALE DEFINE YOU!!! Stop stressing about the number on the scale! The scale cannot separate and does not take in to account the amount of muscle….
Popcorn is one of my favorite snacks. It’s is a high volume food, meaning you get a lot for a little amount of calories, especially if popped with little or….
Seeing women in the gym lifting weights has become increasing popular. More and more gals are picking up the dumbbells in the hopes to increase their strength and power as well….
To read the full article click here 6 Quick and Easy Wedding Workouts to Try for Your Big Day Local trainer Sloane Davis shares workouts for every dress type (ABOVE)….
Read the full article here: 5 Ways to Kickstart Your Weight Loss Motivation & Rev Up Your Health Finding the motivation to make change can sometimes be the biggest….
I posted a picture of my simple dinner a while back on Facebook and many of you wanted the recipe for the steak. While I can hardly call it a….
You hear you burn more calories doing fasted cardio, so you try performing your cardio first thing in the morning upon waking. Or maybe you should fuel up before a workout, and….
Have you been working out for a while and you’re not seeing results? Are your workouts not working for you? There is a good chance that one or more of….
To lose weight, you need to be in a caloric deficit. The more calories you eat than burn, the more you gain weight. But what most people don’t understand is….
Perfection. Warm. Chocolate. Yummy. Under 100 calories for a huge piece! Get where I’m going? Yeah, they are that good. You would never know that there are only healthy ingredients….
Do you have the perfect workout routine? Were you told it’s the only one you need to get you in the best shape of your life? There actually is NO….
Overnight Oats – a simple way to get a well balanced breakfast or any meal in. Great for on the go or for those without a lot of time. There….
Is the gym your second home? Is training part of your daily activity? Is missing a workout NOT an option? Have you been to the gym or haven’t missed a….
Are you constantly thinking about food? Do you finish your meal and think about the next? Do you dwell on things you “shouldn’t” or don’t get to eat? Long ago….
Craving wings but don’t feel like eating thousands of calories in one sitting? These Buffalo Cauliflower Bites will satisfy that craving without packing on the pounds. Savor the same taste….
A healthy pumpkin bread you can enjoy without the guilt! Pumpkin breads are usually loaded with butter and sugar, but I’ve created this healthy version that is equally delicious and….
A mouthwatering meal that is so easy to make in no time! Easy to prepare ahead, high in protein, low in carbs and fat and filling! Free feel to change….
Craving a chocolate chip cookie dough but don’t want the unwanted calories? Then try my healthy version! I don’t think you will be disappointed! Not only will it fill your….
You will go Bananas for my Banana Bread! Like most of my recipes, this is so simple to throw together and quick to make. They make a great, protein packed….
YES!!! YOU CAN HAVE YOUR CAKE AND EAT IT TOO! This cake is super simple to throw together and takes no time at all to make! Since it’s a dump….
Oats…A superfood when it comes to watching your waistline and being healthy. Oats are whole grain, have heart healthy fats, lower cholesterol, and are full of fiber, which will keep….
Healthy and delicious? Is that possible? With my Oatmeal Banana Berry Bake it may be just so… Here’s the recipe: 2 cups of old fashioned rolled oats 1 tsp baking….
There are a few ways to cook Spaghetti Squash – but the easiest that I found is to take this baby to the oven! Poke holes with a sharp knife….
I love these because they are so quick and easy to make. And further, quick and easy to take on the go as well. They are good cold or hot….
Place 1/2 cups oats in a jar or container and add 1/2 scoop protein powder (I used Chocolate by Body Nutrition) 1 tablespoon cocoa powder 1/4 cup Greek Yogurt 1/2….
At Pancakes and Push-ups, our clients follow a flexible dieting philosophy. This article from CBS News gives a nice overview. Flexible dieting trend leaves room for doughnuts Flexible dieters can….
Healthy pizza going on! Take any tortilla wrap, place in oven for a few minutes. Take out of oven and flip over. (This makes for a crispier crust). Place….
Halloween and healthy are like ying and yang. There is no way around it, there simply is no “healthy” halloween. But, if you know me and my motto, you know….
Most of us know the recommendation to drink 8 glasses of water a day. It flushes you out, prevents certain cancers, disease and obesity. It keeps your skin looking….
Have you tried everything and can’t seem to lose weight? Whether it’s numbers on the scale, inches from your waist, or just wanting your jeans feeling a bit looser, there….
Fiber is crucial to a well balanced, healthy diet. It’s a carbohydrate that doesn’t get digested and broken down in to sugar, so it keeps you fuller longer which in….
I often get asked why I stress so much on strength training when putting my clients on an effective weight loss program. Strength training over the past few years has become….
Is there a secret to success when it comes to diet, exercise and looking and feeling good? The key to getting results is to put in the hard work, day….
As a Nutritionist, Life Coach and Trainer, I always try to rely on science when informing my clients and followers on ways to be healthy and fit. There is zero….
Two biggest “goals” I receive from clients on their questionnaires are one, learn how to eat and have a healthy relationship with food, and two, have toned, sculpted arms. In….
Did you know that a high-fiber diet can help you fight fat and avoid weight gain? Here are some tricks to get that fiber incorporated in to your diet: ✔Avoid….
A very common question I get asked a lot is whether or not you should add back calories you burn during exercise. The answer is a BIG – NO! If….
With so many crazy diets out there, its easy to get confused and especially caught up in false approaches that simply don’t work. I thought it would be helpful to write….
So many of our downfalls come from simply having bad habits. If we can break the habits, we would be able to make our resolutions and lifestyle changes that will….
Diets can always use a tweaking. Here are a few examples of foods you may eat on a daily basis. If you make some swaps you can be benefiting from….
So easy! So quick! So delicious! Simply throw together the following in a bowl: Coleslaw Mix Shredded Purple Cabbage Shredded Carrots Edamame Red Pepper Scallions Cilantro For the Dressing: Wisk….
Whether you are a male or female, the same rules apply: Single best way to burn fat? Lift weights. Single best way to lose fat? Lift weights. Single best way….
Lifting weights is the best way to compliment good nutrition if your goal is fat loss, but the scale may not always reflect a number in your favor. I am….
I often get messages from people who are confused and frustrated because they are working out and “eating clean” but their bodies aren’t changing. Here are a few important aspects….
Fallen off the bandwagon? Need some motivation? It happens to all of us. If you’ve fallen off, get back on and more importantly, move on. MAKE A PLAN! Its….
Trying to stay on your diet but want a really satisfying meal? Try my BBQ pulled chicken. The sauce is homemade so it is going to be a lot less….
Are you good at sticking to your diet all day and then suddenly want to consume everything you see in sight after dinner? I’m talking salad, grilled chicken and veggies….
Would you believe me if I told you these big, overstuffed, melt in your mouth, delicious waffles were only about 400 calories? And a whopping 30 grams of protein? I….
Want to change your body? There really are no secrets. No pills, potions nor powders are going to get you to the body of your choice. But…there is science which….
One of my favorite recipes to date! This cake is out of this world! There are so many wholesome ingredients in this recipe yet no one will ever know that….
Are you a “diet” lover? 21 Day Fix? 30 Day Challenge? Detox Diet? Green Tea Diet? Low Carb? No Carb? Low fat? I’m sure you have heard of many of….
Weight is touchy subject. The scale is insensitive. Weight is completely unpredictable. You hop on the scale in the morning. It gives you a particular number. You spend the day….
I’m not one to prepare and prep my meals in advance, but I do love to cook so I normally find myself in the kitchen on a Sunday while the….
What is Flexible Dieting? I don’t like to think as flexible dieting as a diet, but more of a lifestyle. The beauty of flexible dieting is that it enables you….
I used to be the person who thought that carbs were the enemy and that I would gain weight if I ate them. In hindsight, I had a very unhealthy….
HEALTHY? BROWNIE? SUNDAE? say what??? If you haven’t had dessert yet tonight go make this! If not make it tomorrow!!! Words cannot express! You WONT be disappointed! Mix together in….
One of my favorite body parts to train are the shoulders. For a great shoulder workout, follow this program listed below twice a week. When working the shoulders, you don’t want….
I often get asked what MY training routine looks like, so I’ve put together one that I do often. I always add reps, sets or weight each week and ALWAYS focus….
Crock pot salsa chicken…so easy, so healthy and so so delicious! Recipe: 1 pound of chicken 1 jar of salsa 1 can tomato sauce 2-3 Tablespoons of taco seasoning. Mix….
Banana Cake Made the EASY and of course… HEALTHY way! In a bowl combine 1 medium banana, 1/2 cup oats, 2 egg whites, 1/4 cup greek yogurt, 1 TBS stevia….
Best exercises for the glutes? Same holds true for men and women. Weighted SQUATS are king, weighted walking lunges, deadlifts, step ups, hip thrusts, bulgarian splits squats. No need to….
Tangy crumbled goat cheese adds a creamy texture to this salad thats hearty enough to be a vegetarian meal on it’s own but also pairs perfectly with any main dish. ….
Sodium plays an important role in the regulation of bodily fluids. It transports potassium to muscle cells which helps contribute to a much fuller appearance if lifting weights and strength….
This recipe is super easy and beyond delicious! And did we say healthy? Low in fat, high in protein…what more can you ask for? The ingredients are for 2….
Protein – so important when it comes to diet and exercise. Helps build those muscles, keeps you feeling full, and is essential in aiding every cell, tissue and organ. It’s….
Hydration is important for weight loss – always aim to get 9-11 (or a gallon) of water in each day. These ice cubes make that much easier and tastier! Fill….
There is no need to work your legs every day. In fact, twice is week is optimal. Muscles grow when they are resting and being fed! Here is a sample….
So delicious, so healthy and so easy! Of course you can substitute the beef with chicken, shrimp, scallops or whatever you fancy, but this is fast cooking for a weeknight….
Want bigger or more shapely arms? Train those triceps! The triceps are a much larger muscle than the bicep. Don’t be so hooked on bicep curls. If you want….
There are many factors that go in to getting the body you want, but one of the most important is CONSISTENCY. Whatever program you choose to follow, if you aren’t….
Are low/no carb diets essential for fat loss? There is NO need to remove carbs entire from your diet in order to lose body fat. Carbohydrates are your body’s main source….
Stevia is perhaps the only sweetener that is not just “not harmful,” but has actual health benefits. It has no calories, is 100% natural, and if you choose the the….
I’m excited to announce that I was featured on Fox 5 NY Good Day Street Talk on October 31st with Antwan Lewis. The segment was about how to have a….