I recently received a question on Instagram asking what the best supplements are for women and if there even are good supplements to take on a regular basis. Before diving into this video and answering the question, a few things to keep in mind: If you do decide to take natural supplements make sure you first get doctors approval Read the ingredient list of each supplement to make sure it truly is natural and non gmo Usually you want to take supplements with a meal The supplements I will discuss in this video are specifically for women’s health. First, a little background on why IRead More →

I recently made a post on Instagram talking about how most the time you think you dislike a certain food it usually is just because it’s never been prepared in a way you like…this is usually the case with veggies and especially Brussel sprouts. You hear the word Brussel sprouts and immediately your mind resorts to (oh that’s the food I eat because it’s supposed to be good for me, but I actually hate it). Well, hopefully after reading and trying this recipe your mind will be opened to a new simple way of enjoying Brussel sprouts that are actually delicious so that you chooseRead More →

This week we received a question from one of our listeners and viewers asking: What nutrition challenges have you both tried? What are your thoughts on the Keto Diet? And what tips do you have for keeping portion and serving size control? Kindal and I both come from different backgrounds in the fitness world, but we both have tried out numerous diets from low carb, to no carb to the paleo and keto diets so in this video we will share our experience and the truth behind them all! On top of this we will share the tips we use to keep our portions inRead More →

Ever wondered what the 6 Week Challenge is all about and why it’s 6 weeks? In today’s video, we will chat about the truth and details behind the latest “6 Week Challenge Diet” which guarantees that you lose 20lbs in 6 weeks or 5% of body weight in 6 week and is it really healthy?  I received a message this week from one viewer who specifically asked “A few of my friends do this 6 week challenge-lose 20 pounds of 5% of body weight. They give them a meal plan….my question is why on the last week of the meal plan you eat only tilapiaRead More →

With so many options out there for weight loss and nutrition programs, how do you know whether to go low carb, no carb or eat a healthy amount of “good” carbs? Your body NEEDS carbohydrates  There are various programs of keto where you follow a high protein, high fat and little to no carbs in your diet that can be effective when you go through ketosis in cycles, but is not something that you should be trying to sustain long term (this is especially true if you are an athlete or if you are performing your 3-4 strength training workouts weekly). You can learn moreRead More →

What are the best lean protein sources you can eat for your fitness and weight loss goals? Depending on who you ask this answer will vary. I personally always recommend going with the “leanest” and most natural protein sources. Sometimes, these are not the quickest options as sometimes your most natural source of protein that is the leanest is going to be your chicken breast and white fish. In all honesty, I don’t eat a ton of meat (not because I’m a vegetarian) just because it is not quick and I usually am on the go like most of us. When figuring out how muchRead More →

Perhaps you have heard the term “the fat that burns fat” and have no idea what this is all about or maybe you are just new to making healthier choices and learning what are the best foods for fats, protein and carbohydrates. Either way, this video and post will give you a basic understanding of what the best healthy fats are and what to look for on the nutrition label. Why do you need to eat fat in order to lose fat? The type of fats in the below video are essential for hormone health, building lean muscle, digestion, and overall just healthier cholesterol levels.Read More →

Women frequently approach me wanting to know how to lose that last bit of stubborn weight. Most women tend to have a misconception that if you eat less than the recommended 1200 daily calories, you will lose weight. However, you should actually take in more than this recommended amount with the right type of calories and with a regular workout routine, you will build your desired muscle mass. By taking in less calories, people are not realizing they are becoming undernourished. You should not be depriving your body. While you might initially lose weight, this is not the way to reach your desired goal. Your weight lossRead More →

The picture below is my “You eat what?!” face when Kindal told me her secret ingredient to the best protein shake ever, but also the face I make when people ask “So do you count your calories every day and keep track of all of your macros for each meal?” Because in all honesty, I haven’t owned a scale in 10 years, I have no idea what my daily caloric intake is, I definitely don’t keep track of every nutrition label on every food I eat….so then what do I eat? How do I keep my fitness and nutrition maintained without obsessing over every mealRead More →

What is casein protein? Is it different from whey protein? When should I use it? These are questions that tend to pop up from time to time. Casein protein, found most commonly as micellar casein, is a great addition to any healthy eating lifestyle and due to its incredible versatility, can be added to nearly anything. What Does Micellar Mean? Micellar casein is derived from milk and accounts for about 80% of the total protein. Casein proteins are a group that consists of alpha casein, beta casein, gamma casein, delta casein, and kappa casein. When they are in a watery substance, they naturally form intoRead More →