This is such a hard post for me to write, but I'm doing it regardless... because I know I'm not the only one who needs to hear it. When I was the girl on the left, I HATED my body. I hated the way I looked and desperately wanted to be somebody else. Is there anything wrong with the girl on the left? Hell no! Should she feel like she is less beautiful, capable and WORTHY than the girl on the right? Absolutely not. Should she spend every waking hour worrying about the way her '

Hey there, fit fam! After an incredible week of increased calorie intake, heavy lifts & LOTS of post-challenge celebration dinners, I'm finally starting my reverse diet protocol to ensure that I bring my calories back up to my regular maintenance level (of around 2000 calories) in the most healthy and sustainable way. And, since you guys have been asking for more info on REVERSE DIETING, here are a few key tips on how to reverse out of a current fat loss program on your own:

Hey there, fit fam! Ever since posting my results from my Stronger Ever After program, I’ve been receiving a LOT of questions about what fitness & nutrition tips/strategies I use to lose fat. Here are some of my fave strategies to follow when you're looking to lose body fat the healthy way: 1. Lower Your Calories Slowly & Sustainably: Don't drop your calories all at once! Aim to drop about 50-100 calories per week (at most), so that your body has time to adjust to the lower c

Hey there, fit babes! Over the past week, I’ve been receiving some messages & emails with amazing questions about my NEW Strong & Supported Group Coaching Program, so I wanted to share a few important FAQ’s with you below. (In case you had the same questions!) Click HERE to learn more about my Strong & Supported group coaching program! Q: HOW LONG DO I HAVE TO BUY? A: My Strong & Supported Group Coaching program is a LIMITED ENGAGEMENT, and will ONLY be available for purchase

2019 is YOUR YEAR TO: - dream big - learn more - lift heavy shit - face our fears - eat healthier foods - break down barriers - become more mindful - start practicing more self care - stop worrying about what other people think - become the best possible versions of ourselves ... and it all starts with a choice. A choice to prioritize YOURSELF and your happiness instead of staying low and small. A choice to KEEP GOING, even when the going gets tough, instead of giving up. A c

One of the biggest recommendations that any personal trainer will give their clients when asked what’s the best way to ensure they will achieve their goals is MEAL PREPPING. Not only is it a total lifesaver when you’re in need of a meal in a hurry, but it also helps to keep you on track with your overall calorie and health goals. Just prep everything in advance, and eat your meals as the week goes on! Sounds easy, right? Not always... If you’re like most of the population, yo

Have you ever worried about going out on the weekends for fear that you'd ruin your progress? I used to ALWAYS fear making plans or going out with friends because I thought that it would totally destroy my progress. I thought that all of the hard work & dedication I put in during the week would just magically and completely undo itself on the weekend. (Sound familiar?) Let me be the one to break it to ya... that's 100% not true. Honestly, life is all about BALANCE ❤ and if yo

Behind these photos lie more than just a physical transformation. Here's a bit more about what was going on in each of these photos beyond what you can see. LEFT PHOTO: At this point in my life, I was trying to navigate all the feelings of inadequacy, of feeling "not _____ enough", after having been bullied for most of my childhood. I chose to use movies, TV and books as a way to escape from my reality and used food as an emotional crutch to hide from the fact that I didn't t

Photography: @kyle.battersby Here's a photo of me casually checking to see whether I have abs yet... Just kidding! In all seriousness - let's talk about what it takes to develop those defined, visible abs you see in all your fave Instagram models' photos... I hate to admit it, but all of those sayings are true: abs are mainly made in the KITCHEN. You can do thousands of sit-ups and core-based workouts every night and still not have a six pack. Why? It's all about what you're

So, you’ve decided to lose some fat, but you’re not sure how to get there in the quickest way possible. With only so many hours in a day, you want to make sure you’re getting the most effective workout for your time. Bring on the age-old debate: Is cardio or weight training more effective for fat loss? The short answer? While doing cardio can certainly help you achieve your fat loss goals, weight training is far more effective, and will also give you a more toned body shape o

I'll be honest, these past few weeks haven't been easy. I haven't been motivated - both in and out of the gym. I haven't been reaching or breaking any PRs. I haven't been tracking my macros as closely as I usually do. I haven't been feeling the greatest about my body. But, you know what? That's life. There will ALWAYS be good weeks & bad weeks, but it's how you deal with them that dictate how successful you will be in the long run. So, instead of giving up and letting these p

Since I've been having a bit of a rough time transitioning into my bulking phase, I've decided to give the whole "Intermittent Fasting" thing a try again. I mean, what better way to give you guys REAL advice on certain diets/eating patterns than by trying them myself? The main reason why I abandoned my Intermittent Fasting trial last year was because my work schedule shifted very drastically and I found that I had to keep shifting my "eating window" from day to day in order t

Growing up, I always felt like I needed to hide every. single. inch. of my body. I mean, seriously. Who wears long, black leggings underneath a simple dress in the middle of summer... in Florida!? If I wasn't already dying from the heat, I probably would have worn a sweater, too, so that I could hide my "arm fat" in this photo as well. I actually brought one with me and ended up having to carry it around the whole day. (Talk about "baggage"...) I was so ashamed of my appearan

PROM 2011 ➡️ BRIDESMAID 2018 LEFT PHOTO: I remember this constant feeling of never being enough - not BEAUTIFUL enough, not SMART enough, and because I was graduating and had NO idea what the future would look like for me, I definitely didn’t feel ACCOMPLISHED enough either. At this point, I hadn’t really experienced anything. I lived in this constant state of fear that I would be mocked by my peers, so I never let myself truly open up and discover what I was passionate about

Ah, cardio. Although we all love to hate cardio, it’s important to remember that not ALL cardio was created equal. INTENSITY VS IMPACT: When it comes to cardio, there’s a big difference between the INTENSITY and IMPACT of a particular activity. Intensity is the amount of effort you exert when performing a specific activity, which can be determined by how high your heart rate is. Maximum intensity can be reached no matter what type of cardio you are doing, as long as you are p

Hey there fit babes!! (Keep reading for FREE goodies!) One of the biggest struggles I’ve heard from you all when it comes to getting your nutrition in check is whether or not to track calories and macronutrients. There are some of us that absolutely LOVE it - because it gives us a sense of control. TRACKING EVERYTHING allows us know exactly what we’re putting into our bodies, making it easy to feel like we’ve got it allllll figured out. On the other hand, there are many of us

Recently, I’ve been getting messages that bring up important topics, like: “I’ve been working out consistently, but I haven’t been seeing any progress.” “I try my best to eat healthy, but then I slip up and feel like everything is ruined.” “I feel like I’ll NEVER be able to have my ideal body.” Sound like you? If so, read on. I’ll be honest with you all: change definitely doesn't come easy, but it IS possible - for ANYONE. It’s not genetics. (Although some people have it a lo

Happy Tuesday everyone! Thought you guys may want to see the results of my cut last month. Although it isn't too drastic, I challenged myself to stick to 5 weeks of an slowly-increasing calorie deficit (dropping 100 calories from my diet each week), with little to no additional cardio (just whatever cardio I was doing while teaching at F45 Yorkville) and a consistent, 5x/week weight training plan. And, I gotta say... I'm super happy with my results! I managed to keep most of

Soooo excited to start my BETA babes on their first week of my upcoming Stronger Ever After fitness challenge! As these girls start my new program tomorrow, I thought I would share some important reminders that ring true when starting ANY type of fitness journey: 1. Only YOU Have The Power To Change Your Life Your life, your compass. If you aren't happy with the way things are, it's up to you to make the decision and take active steps toward changing it. Nobody else can chang