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 →

On this week’s Real Women Talk episode, I was so excited for the question we received from one of our listeners/viewers about nutrition and her workouts because most of the questions we receive are geared towards how to lose weight or tone up. This one was focused more on weight gain and how to do it without putting on fat. Here is the question we received from our listener Angie this week: “Hi! I’ve been following your podcast for a year and I love it. I have a question about training and nutrition: I’m 5ft, 93lbs with 13% bodyfat. I want to gain weight butRead More →

Have trouble figuring out what to eat at each meal to hit your weight loss and fitness goals? In today’s episode we will go over what are healthy fats, what are healthy carbs, and the best lean protein sources along with how to figure out how much of eat to put on your plate at each  meal to make sure your serving size and macronutrient needs are being met. A few tips I use to make sure my serving sizes are in the right portion without having to measure out every single food are: I use a smaller plate since the smaller “side” plates areRead 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 →

What is the difference between skill work and conditioning training when it comes to your health and fitness goals? One of the main differences is skill training focuses on perfecting or improving a specific exercise such as handstands, double unders, olympic lifts, pull-ups, push-ups, etc. For example, when I am doing my regular lifting workouts combined with some sort of metabolic conditioning, I will typically take 20 minutes before or after the workout to just focus on any area that needs the most improvement or is a “weak” point for me. Currently, I have been putting in a lot of time breaking down the muscleRead 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 →

You know those moments where you wake up in the middle of the night and your mind is racing with thoughts and ideas or even right before you go to bed you have a hard time falling asleep because you can’t shut your brain off? Welcome to your subconscious mind. This morning I woke up at 5:30am (which may be normal for you, but 7:00am is normal for me), but I woke up wide awake while it’s still pitch black in my room with dozens of thoughts and ideas running through my mind about ways to provide more value to women who want body imageRead More →

This morning I woke up, ate my ABS Protein Pancakes with some grass fed butter and agave, did a meditation and some journaling, then went through my normal routine of getting dressed and actually looked in the mirror and smiled pretty dang proud of who I am and actually loving my body. 10 Years ago, I can’t say that I would have had the same reaction looking in the mirror starting the day. Rewind to 10 years ago and the process would have been more like this: Wake up, immediately get on a scale before eating to make sure I still am at my “ideal weight”,Read More →

15 Minute Total Body Kettle Bell Circuit Today’s workout is a 15 minute burner, because it is a repeated circuit that will burn your body! Not only do we show you the movements for this intense short workout, but also the proper form for each movement. Circuit workouts with weights have several benefits. Not only is this workout a weight bearing workout, it also has a cardio aspect to it since you are not taking breaks between rounds and are constantly moving. Having workouts with a cardiovascular aspect is important, because it helps strengthen your lungs and heart. Keeping a steady breath throughout the workout will help strengthen your lungs andRead More →