So you overate, now what?

If you overate this long weekend - judging by my social media feeds - you are not alone. Holiday weekends, sunny summer days, celebrations, really any occasion is a potential opportunity to overeat. Hopefully you checked out last week's article about avoiding BBQ...

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4 Tips to Avoid Barbeque Binges

What would 4th of July weekend be without a barbeque?! Prior to living somewhere where we can grill year-round, summer BBQs were some of the highlights of my childhood.  From waiting (im)patiently for the charcoal to heat up, to eating #allthemeats, to attempting...

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Forget Food Rules; Do This Instead

Stop blindly following rules or guidelines that you don’t really understand or that aren't actually benefitting you. Is It Working For You? One of the most common things I hear when talking to women about nutrition is “______ [insert weight loss fad: meal plans,...

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4 Tips for Finding Solutions

Most women who try to lose weight - or make any change, really - encounter a problem or 1,000 along the way. And most of us tend to dwell on the problems, looking at them as insurmountable obstacles, rather than small inconveniences with solutions. We accept problems...

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Is Exercise a Punishment?

"I was so bad this weekend! I'm going to have to kill myself in the gym this week!" You've probably uttered a phrase like this a time or two. One that suggests that what you ate and drank needs to be reversed, compensated for, or punished with exercise. This kind of...

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The #1 Thing You Need To Maintain Weight Loss

I'm going to go out on a limb and assume that your goal isn't just to lose weight. It's to lose weight and the maintain that weight loss, not regain it again & continue with the cycle of gain & loss.   Right?! Your goal is to *maintain* your weight loss.   People who...

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Foam Rolling 101

In our latest installment of Exercise 101, my friend Quinn is walking us through the basics of Foam Rolling: what it is, why it's useful, and how to start implementing it right away! In case you missed our first installment, check out Pilates 101!) Why Foam Roll? Have...

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3 Steps to Find More Time

I recently polled the ladies in my Facebook community, Live Diet-Free about the top reasons that they haven’t achieved their weight loss/health goals. One of the top answers was “not enough time,” so I recorded a video for them breaking down the steps I’m about to...

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Is Banana Bread Healthy?

There will be people who read this title and think, “psh, of course banana bread is not healthy! Who would even think otherwise?!” There will be people who read this title and think, “duh, it has bananas, of course it is healthy! Who would even think otherwise?!” If I...

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Recipe: Mixed Berry Oat Crumble

Today's awesome post comes to us from Nicole Nelson, founder of Living Well with Nic. When she offered to create a recipe just for us, it was an absolute no-brainer. When she sent me some suggestions and one featured a berry medley, I knew that was the one. Enjoy!...

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Can You Drink Alcohol + Still Lose Weight?

Technically, yes, as long as overall, you're still at a calorie deficit. You know I’m an advocate of not arbitrarily eliminating foods (drinks, in this case) that you enjoy. That being said, I do consider alcohol with a little bit of an asterisk beside it.  Where Does...

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The Non-Cooker’s Guide to Cooking

I’m sure this won’t be your first time hearing that cooking as many meals at home as possible is in your best interest for weight loss and healthy lifestyle purposes. Benefits of Eating In -Save money because buying ingredients that you cook yourself is cheaper than...

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Pilates 101

This post is the first installment in what will be a recurring series to expose you to all different forms of exercise & movement. If you think that exercise is confined to lifting weights or running on a treadmill, my hope is that these guest posts will help expose...

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What Your Actions Say About You

My first job after college was working as a Personal Trainer at a big commercial gym chain and I was hired in a crop of new trainers. Being in a commercial gym meant training a certain number of sessions per month and having sales quotas to hit. I attended all of the...

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Elimination Diets: What, Why, How

If you read this recent article about 3 Foods You Should Avoid if you have IBD, you might have some questions about the role of elimination diets. You know that I encourage you to Live Diet-Free and have any food you enjoy, in moderation. So how does that all jive...

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3 Foods to Avoid When You Have Inflammatory Bowel Disease

It's not a topic people like to discuss with the world so you'd probably be surprised how frequently clients mention GI distress/Inflammatory Bowel Disease/Irritable Bowel Syndrome/and other similar issues. So if you think you are the only one silently suffering, you...

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Want Change? Do Something Different.

What Are You Currently Doing? Whether your goal is to lose weight or body fat, gain muscle, improve health markers, boost endurance or quality of life, or whatever else, the one commonality is that you want something to be different than it is now, right? So why is it...

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2 Foods To Give Up (If You Want To Lose Weight)

It seems like everywhere you turn, someone is suggesting that you have to give up _____ if you want to lose weight. “I haven’t had a carb since ‘nam” “Foods that start with the letter ‘P’ are the devil.” “You need to stop eating solid foods after 6pm EST.” “You should...

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