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Helping women break free from the yo-yo diet cycle to achieve health and fitness goals without sacrificing foods you love.

Welcome! I'm Gina.
I am a Certified Nutrition Coach, Certified Personal Trainer, and Certified Macros Coach.
I'm so happy you are here!
Are you tired of following restrictive diets that keep you stuck in the yo-yo cycle? I've been there too.
My Mission
I’m here to empower women to achieve their health and fitness goals in a way that is simple, sustainable and enjoyable. It cannot be just about the way you look, it must be about the way you feel!
I believe a healthy lifestyle should never mean sacrificing the joy of eating. Together, we will develop tailored, lifelong nutrition plan & habits that fit your unique needs, preferences, and lifestyle to help you uncover the best version of yourself. I am so excited to be your partner in your journey towards a healthier, happier you.
I can’t wait to help YOU find YOUR HEALTHY GLOW!


Anyone else used to believe this?!
For the longest time, I thought my workout was enough movement and as long as I got my workout in, it wouldn't matter if I spent the rest of the day sitting.
Turns out it doesn't quite work that way.
Your workout is important, but what you do outside of your workout matters too & plays a huge role in metabolism & overall health.
Below are a few ways to increase daily movement outside of your workout:
-Parking further away
-Taking the stairs over the elevator
-Household Chores
-Fidgeting
-Playing with your pets and/or kids
-Standing instead of sitting
-Biking instead of driving
-Walking breaks between tasks
-Dance party
What's your favorite way to move your body outside of your workout? Let me know in the comments!
#nonexerciseactivity #moveyourbodydaily #movementmatters #healthcoachforwomen #healthylivingtips
For the longest time, I thought my workout was enough movement and as long as I got my workout in, it wouldn't matter if I spent the rest of the day sitting.
Turns out it doesn't quite work that way.
Your workout is important, but what you do outside of your workout matters too & plays a huge role in metabolism & overall health.
Below are a few ways to increase daily movement outside of your workout:
-Parking further away
-Taking the stairs over the elevator
-Household Chores
-Fidgeting
-Playing with your pets and/or kids
-Standing instead of sitting
-Biking instead of driving
-Walking breaks between tasks
-Dance party
What's your favorite way to move your body outside of your workout? Let me know in the comments!
#nonexerciseactivity #moveyourbodydaily #movementmatters #healthcoachforwomen #healthylivingtips


Eating as little as possible is not an effective strategy for weight loss.
I used to think eating less would help me save calories and lose weight faster.
But that approach always backfired because I would end up so hungry that I would overeat, ending up in binge & restrict cycle.
Eating more helped to keep me fueled throughout the day which made it a lot easier to stay within my nutrition targets and finally see weight loss.
Can you relate? Let me know in the comments👇
#dietmistakes #weightlossmistakes #nutritioncoachforwomen #sustainablediet #sustainableweightloss
I used to think eating less would help me save calories and lose weight faster.
But that approach always backfired because I would end up so hungry that I would overeat, ending up in binge & restrict cycle.
Eating more helped to keep me fueled throughout the day which made it a lot easier to stay within my nutrition targets and finally see weight loss.
Can you relate? Let me know in the comments👇
#dietmistakes #weightlossmistakes #nutritioncoachforwomen #sustainablediet #sustainableweightloss


If only I knew then what I know now, I would have saved myself from years of stress, frustration, and feeling like I'd never lose the excess weight—when all I really needed was balance, not restriction.
Once I finally figured this out, I knew I had to help other women break free from the yo-yo dieting cycle, too.
If you're ready for a sustainable approach that doesn't require cutting out foods you love or surviving on low calories, I'd love to help. Send me a DM and let's chat!
#imetmyyoungerselfforcoffee #nutritioncoachforwomen #breakfreefromdietculture #breakfreefromdieting #loseweightandkeepitoff
Once I finally figured this out, I knew I had to help other women break free from the yo-yo dieting cycle, too.
If you're ready for a sustainable approach that doesn't require cutting out foods you love or surviving on low calories, I'd love to help. Send me a DM and let's chat!
#imetmyyoungerselfforcoffee #nutritioncoachforwomen #breakfreefromdietculture #breakfreefromdieting #loseweightandkeepitoff


Love going through client check-ins each week and celebrating their wins!
#nutritioncoachforwomen #macroscoach #flexiblediet #sustainablefatloss #sustainableweightloss #nonscalevictories
#nutritioncoachforwomen #macroscoach #flexiblediet #sustainablefatloss #sustainableweightloss #nonscalevictories


I've made a lot of mistakes in my weight loss journey that made me feel stuck.
That is why I decided to create a series to help other women avoid those same mistakes so you can start seeing progress rather than spinning your wheels for years and years like I did.
Mistake #1: You can't outexercise a bad diet.
I thought exercise alone was enough to see progress, but nutrition is key.
If you have any questions regarding which nutrition plan is best for your goals, feel free to send me a DM. I'd love to help!
If this was helpful, be sure to hit the follow button so you don't miss out on mistake #2.
#nutritioncoachforwomen #macroscoach #nutritioniskey #weightlossmistakes #weightlossadvice
That is why I decided to create a series to help other women avoid those same mistakes so you can start seeing progress rather than spinning your wheels for years and years like I did.
Mistake #1: You can't outexercise a bad diet.
I thought exercise alone was enough to see progress, but nutrition is key.
If you have any questions regarding which nutrition plan is best for your goals, feel free to send me a DM. I'd love to help!
If this was helpful, be sure to hit the follow button so you don't miss out on mistake #2.
#nutritioncoachforwomen #macroscoach #nutritioniskey #weightlossmistakes #weightlossadvice


Anyone else? 🤣🤷
I couldn't wait to have my baby girl join me on walks, but turns out she hates the stroller and screams & cries hysterically if she's awake.
Currently I can only get a short walk in with her if she's napping but the second she wakes up she starts to cry.
Hoping she outgrows this phase so we can enjoy walks together in the near future 🤞
#postpartumfitnessjourney #postpartumhumor #momhumor😂 #nutritioncoachforwomen #healthcoachlife #newmomhumor
I couldn't wait to have my baby girl join me on walks, but turns out she hates the stroller and screams & cries hysterically if she's awake.
Currently I can only get a short walk in with her if she's napping but the second she wakes up she starts to cry.
Hoping she outgrows this phase so we can enjoy walks together in the near future 🤞
#postpartumfitnessjourney #postpartumhumor #momhumor😂 #nutritioncoachforwomen #healthcoachlife #newmomhumor


Tracking macros beats calorie counting every time!
Tracking macros helps you be more mindful of your food choices which helps you feel your best and provides you with the nutrients needed for optimal health.
Macros also helps to improve body composition by giving your body the proper portion of protein, fats, and carbs which helps to reduce body fat and build muscle mass creating a lean, toned physique.
If you found this helpful, be sure to follow along for more info on how macros can help you reach your health & fitness goals!
#nutritioncoachforwomen
#macroscoach #trackingmacros #countingmacros #healthandfitnessjourney #macrosovercalories
Tracking macros helps you be more mindful of your food choices which helps you feel your best and provides you with the nutrients needed for optimal health.
Macros also helps to improve body composition by giving your body the proper portion of protein, fats, and carbs which helps to reduce body fat and build muscle mass creating a lean, toned physique.
If you found this helpful, be sure to follow along for more info on how macros can help you reach your health & fitness goals!
#nutritioncoachforwomen
#macroscoach #trackingmacros #countingmacros #healthandfitnessjourney #macrosovercalories


Here's to not chasing a number on the scale- but rather focusing on rebuilding strength, fueling my body, and improving body composition.
I'm currently about 15 pounds above where I was pre-pregnancy and am using all of the knowledge I've gained through my initial weight loss journey, along with everything I've learned through my certifications, to do things right in order to achieve my goals.
My goal is to be strong, fit, and healthy and muscle plays a huge role in achieving that goal. That is why rebuilding the muscle and strength I lost is my biggest priority, rather than just seeing the number on the scale go down.
#postpartumfitnessjourney #postpartumnutritionist #postpartumweightlossjourney #nutritioncoachforwomen #macroscoach #trackingmacros #strongoverskinny #buildmuscleburnfat
I'm currently about 15 pounds above where I was pre-pregnancy and am using all of the knowledge I've gained through my initial weight loss journey, along with everything I've learned through my certifications, to do things right in order to achieve my goals.
My goal is to be strong, fit, and healthy and muscle plays a huge role in achieving that goal. That is why rebuilding the muscle and strength I lost is my biggest priority, rather than just seeing the number on the scale go down.
#postpartumfitnessjourney #postpartumnutritionist #postpartumweightlossjourney #nutritioncoachforwomen #macroscoach #trackingmacros #strongoverskinny #buildmuscleburnfat


Macros are not just another quick fix, short term diet for weight loss.
They are a tool that teaches you how to eat the proper portion of protein, fats, and carbs for your body, lifestyle, and goals.
Macros can be used to help achieve your weight loss goals by reducing body fat, but they also can be used to maintain your results, build muscle, improve energy levels and your relationship with food, and so much more!
They set you up with a long term sustainable nutrition plan so you can eat the foods you love while enjoying your life!
#sustainablefatloss #nutritioncoachforwomen
#sustainableweightloss #macroscoach #trackingmacros #flexibledietinglifestyle
They are a tool that teaches you how to eat the proper portion of protein, fats, and carbs for your body, lifestyle, and goals.
Macros can be used to help achieve your weight loss goals by reducing body fat, but they also can be used to maintain your results, build muscle, improve energy levels and your relationship with food, and so much more!
They set you up with a long term sustainable nutrition plan so you can eat the foods you love while enjoying your life!
#sustainablefatloss #nutritioncoachforwomen
#sustainableweightloss #macroscoach #trackingmacros #flexibledietinglifestyle


The best thing I ever did was quit dieting.
Diets were too restrictive, requiring me to give up foods I love, which was not sustainable for me long-term.
I thought giving up these foods was necessary for weight loss.
When I finally learned about flexible dieting through tracking macros, I realized I could still enjoy the foods I love while making progress toward my weight loss goals.
It was never about giving up certain foods, but rather eating the appropriate amount of calories & macros for my body & lifestyle that allowed me to lose fat and keep it off.
This is the exact approach I will use again when I am ready to lose the baby weight postpartum.
I'm so grateful to have discovered macros because I am a foodie at heart so being able to enjoy food I love while still hitting my goals makes the process so much easier.
#nutritioncoachforwomen #trackingmacros #sustainableweightloss
#postpartumnutritionist #countingmacros #sustainablefatloss
Diets were too restrictive, requiring me to give up foods I love, which was not sustainable for me long-term.
I thought giving up these foods was necessary for weight loss.
When I finally learned about flexible dieting through tracking macros, I realized I could still enjoy the foods I love while making progress toward my weight loss goals.
It was never about giving up certain foods, but rather eating the appropriate amount of calories & macros for my body & lifestyle that allowed me to lose fat and keep it off.
This is the exact approach I will use again when I am ready to lose the baby weight postpartum.
I'm so grateful to have discovered macros because I am a foodie at heart so being able to enjoy food I love while still hitting my goals makes the process so much easier.
#nutritioncoachforwomen #trackingmacros #sustainableweightloss
#postpartumnutritionist #countingmacros #sustainablefatloss


Starting up again with your fitness routine postpartum isn't easy, but you're doing it and that's something to celebrate!
I know it may feel easy to beat yourself up because you can't do what you are used to, but be proud of every small step you take toward a healthier you because it will get easier with time. ❤️
Share this with another mama who needs this reminder.
#postpartumfitnessjourney #nutritioncoachforwomen #newmomlifestyle #postpartumhealing #postpartumhealth
I know it may feel easy to beat yourself up because you can't do what you are used to, but be proud of every small step you take toward a healthier you because it will get easier with time. ❤️
Share this with another mama who needs this reminder.
#postpartumfitnessjourney #nutritioncoachforwomen #newmomlifestyle #postpartumhealing #postpartumhealth


Postpartum life is a whole new world...
As a nutrition coach and new mom, I’m leaning into the habits I can control during this time of rest and recovery.
During the first 6 weeks postpartum, I am not able to strength train, meet my step goal of at least 8000 steps, and getting at least 7 hours of sleep is not happening with a newborn.
But I can prioritize my health through my nutrition by choosing foods that help it recover.
My focus? Protein and nutrient-dense foods.
1️⃣Protein is essential for healing and recovery. After delivery, your body is working overtime to repair and rebuild tissue. It also helps keep me full and satisfied during this busy time when hunger can hit hard as I’m busy caring for my little one.
Plus, since I can’t strength train right now, protein is key for preserving as much muscle mass as possible which is so important for overall health. I am currently eating 1g of protein per pound of body weight.
2️⃣Nutrient-dense whole foods help provide me with the vitamins and minerals needed during this time of recovery. It also provides me with the energy needed to power through the day caring for my baby girl during this time of sleep deprivation. I do this by focusing on balanced meals of protein, complex carbs, and healthy fats (macronutrients).
Remember even small habits can have a big impact and you just have to focus on what you can do, rather than doing nothing at all. ❤️
#postpartumnutritionist #postpartumfitnessjourney #postpartumhealth #newmomtips #nutritioncoachforwomen
As a nutrition coach and new mom, I’m leaning into the habits I can control during this time of rest and recovery.
During the first 6 weeks postpartum, I am not able to strength train, meet my step goal of at least 8000 steps, and getting at least 7 hours of sleep is not happening with a newborn.
But I can prioritize my health through my nutrition by choosing foods that help it recover.
My focus? Protein and nutrient-dense foods.
1️⃣Protein is essential for healing and recovery. After delivery, your body is working overtime to repair and rebuild tissue. It also helps keep me full and satisfied during this busy time when hunger can hit hard as I’m busy caring for my little one.
Plus, since I can’t strength train right now, protein is key for preserving as much muscle mass as possible which is so important for overall health. I am currently eating 1g of protein per pound of body weight.
2️⃣Nutrient-dense whole foods help provide me with the vitamins and minerals needed during this time of recovery. It also provides me with the energy needed to power through the day caring for my baby girl during this time of sleep deprivation. I do this by focusing on balanced meals of protein, complex carbs, and healthy fats (macronutrients).
Remember even small habits can have a big impact and you just have to focus on what you can do, rather than doing nothing at all. ❤️
#postpartumnutritionist #postpartumfitnessjourney #postpartumhealth #newmomtips #nutritioncoachforwomen


I get it, mama...
Some days it feels like there’s no time to stop. The baby needs you, there’s a million things to do, and eating feels like just one more thing on the list.
Skipping meals might seem like the quickest solution to keep up with it all.
But here’s the truth: taking a few minutes to eat isn’t just important—it’s essential.
It’s how you give your body the energy it needs to recover, keep going, and show up for your little one.
It doesn’t have to be complicated. A quick sandwich, a salad, or a smoothie can provide you with the nutrients needed to keep you fueled.
Taking care of yourself postpartum isn’t optional—it’s how you show up as your best self for your baby. ❤️
You’re doing an amazing job, mama—just don’t forget to feed you, too!
#postpartumhealth #postpartumnutritionist #nutritioncoachforwomen #postpartumhealing #postpartumfitnessjourney
Some days it feels like there’s no time to stop. The baby needs you, there’s a million things to do, and eating feels like just one more thing on the list.
Skipping meals might seem like the quickest solution to keep up with it all.
But here’s the truth: taking a few minutes to eat isn’t just important—it’s essential.
It’s how you give your body the energy it needs to recover, keep going, and show up for your little one.
It doesn’t have to be complicated. A quick sandwich, a salad, or a smoothie can provide you with the nutrients needed to keep you fueled.
Taking care of yourself postpartum isn’t optional—it’s how you show up as your best self for your baby. ❤️
You’re doing an amazing job, mama—just don’t forget to feed you, too!
#postpartumhealth #postpartumnutritionist #nutritioncoachforwomen #postpartumhealing #postpartumfitnessjourney


Here’s the truth👇
Long term results don’t come from completely overhauling your lifestyle all at once or extreme measures.
You don't have to workout every day for hours, cut out foods you love, only drink juice to detox, do multiple workouts a day, skip social events with friends, or starve yourself on minimal calories in order to reach your health & fitness goals.
These actions are not sustainable so it's no wonder most people quit so soon (including me 🙋during my own weight loss journey).
Long term changes come from small, basic changes to your lifestyle habits that you can actually stick to—like drinking more water, eating more protein, increasing movement, getting enough sleep, and a balanced nutrition approach that doesn't restrict foods.
These lifestyle habits need to be customized for your lifestyle in order to be sustainable so that you can do this for life and don't have to keep starting the new year starting over again.
Don’t let January 10 be the end of your goals—let it be the day you reevaluate, simplify your plan, and start building a lifestyle that works for you long-term.
What’s one small habit you’re focusing on this year? Share below—I’d love to cheer you on!
And of course if you need support & accountability in building these habits, send me a DM and let's chat 😊
#sustainableweightloss #sustainablefatloss #nutritioncoachforwomen #macroscoach #lifelonghealthyhabits
Long term results don’t come from completely overhauling your lifestyle all at once or extreme measures.
You don't have to workout every day for hours, cut out foods you love, only drink juice to detox, do multiple workouts a day, skip social events with friends, or starve yourself on minimal calories in order to reach your health & fitness goals.
These actions are not sustainable so it's no wonder most people quit so soon (including me 🙋during my own weight loss journey).
Long term changes come from small, basic changes to your lifestyle habits that you can actually stick to—like drinking more water, eating more protein, increasing movement, getting enough sleep, and a balanced nutrition approach that doesn't restrict foods.
These lifestyle habits need to be customized for your lifestyle in order to be sustainable so that you can do this for life and don't have to keep starting the new year starting over again.
Don’t let January 10 be the end of your goals—let it be the day you reevaluate, simplify your plan, and start building a lifestyle that works for you long-term.
What’s one small habit you’re focusing on this year? Share below—I’d love to cheer you on!
And of course if you need support & accountability in building these habits, send me a DM and let's chat 😊
#sustainableweightloss #sustainablefatloss #nutritioncoachforwomen #macroscoach #lifelonghealthyhabits


Your words help to create the mindset you need to take action.
Shifting your language from "I'll try" to "I will" helps to shift your mindset from maybe to definitely and create the confidence you need to take action.
What's one health goal you're committing to this week? Let me know in the comments!
#healthandfitnessjourney #nutritioncoachforwomen
#mindsetforsuccess #weightlosstipsforwomen
Shifting your language from "I'll try" to "I will" helps to shift your mindset from maybe to definitely and create the confidence you need to take action.
What's one health goal you're committing to this week? Let me know in the comments!
#healthandfitnessjourney #nutritioncoachforwomen
#mindsetforsuccess #weightlosstipsforwomen


Don't let the scale rule your progress!
We’ve all been there.
You’re trying to lose weight by following your nutrition and workout plan, doing everything right, and then you hope on the scale and it’s up a few pounds.
Don’t let it get to you!
The scale fluctuates for so many reasons and doesn’t give you the full picture of progress.
Acknowledge your hard work and the effort you’ve been making and be mindful of other non-scale victories that show you are making progress:
👉Your clothes fit better
👉You see a difference in your progress photos
👉You lost inches
👉You’re able to lift heavier weights (increased strength)
👉You have more energy
👉Improved mood
👉Improved confidence
👉Sleep is better
It’s important to shift your focus from the number on the scale to how you feel and look. It’s all about that healthy glow!
#nutritioncoachforwomen #weightlossadvice #fatlosshelp #nonscalevictories #fitnessjourney
We’ve all been there.
You’re trying to lose weight by following your nutrition and workout plan, doing everything right, and then you hope on the scale and it’s up a few pounds.
Don’t let it get to you!
The scale fluctuates for so many reasons and doesn’t give you the full picture of progress.
Acknowledge your hard work and the effort you’ve been making and be mindful of other non-scale victories that show you are making progress:
👉Your clothes fit better
👉You see a difference in your progress photos
👉You lost inches
👉You’re able to lift heavier weights (increased strength)
👉You have more energy
👉Improved mood
👉Improved confidence
👉Sleep is better
It’s important to shift your focus from the number on the scale to how you feel and look. It’s all about that healthy glow!
#nutritioncoachforwomen #weightlossadvice #fatlosshelp #nonscalevictories #fitnessjourney


Happy New Year 2025!
I used to start every year with a New Year’s resolution to lose weight and get healthy.
I would start off strong but year after year I would only make it a few weeks before feeling like a failure and quitting. I would blame myself and my lack of willpower, my metabolism, and my genetics.
Turns out it was none of those things but rather the extreme measures I would take that were not sustainable….eating too little, giving up foods I loved, and hours of cardio.
Turns out all I needed was to work on simple lifestyle habits. As soon as I became consistent I was finally able to lose weight, keep it off, and I no longer had to start the new year with a resolution to lose weight.
So here's the advice I would give someone today who has a goal to lose weight and/or get healthy in 2025:
1) You don't have to spend hours in the gym doing cardio. Focus on strength training instead to build muscle, which will help you burn more calories throughout the day.
2) You don't have to restrict foods that you love. Fat loss comes from being in a calorie deficit, not from eliminating certain foods.
3) Make sure you are eating enough protein, carbs and fats for optimal health and to feel your best. These are known as macros (macronutrients) and completely customized to your body and your lifestyle.
4) Make sure you get movement throughout the day outside of your workout by walking.
5) Don't spend your entire year on a diet. A diet/fat loss phase should have a time limit (max of 16 weeks) to avoid metabolic adaptations and most of your time should be spent eating at maintenance for optimal health.
6) Don’t neglect sleep- A lack of sleep impacts hunger hormones, which can cause overeating. Aim for at least 7 hours per night.
Whatever you do, remember it has to be something you can do for the rest of your life to be sustainable so you not only lose the weight, but keep it off for good!
I used to start every year with a New Year’s resolution to lose weight and get healthy.
I would start off strong but year after year I would only make it a few weeks before feeling like a failure and quitting. I would blame myself and my lack of willpower, my metabolism, and my genetics.
Turns out it was none of those things but rather the extreme measures I would take that were not sustainable….eating too little, giving up foods I loved, and hours of cardio.
Turns out all I needed was to work on simple lifestyle habits. As soon as I became consistent I was finally able to lose weight, keep it off, and I no longer had to start the new year with a resolution to lose weight.
So here's the advice I would give someone today who has a goal to lose weight and/or get healthy in 2025:
1) You don't have to spend hours in the gym doing cardio. Focus on strength training instead to build muscle, which will help you burn more calories throughout the day.
2) You don't have to restrict foods that you love. Fat loss comes from being in a calorie deficit, not from eliminating certain foods.
3) Make sure you are eating enough protein, carbs and fats for optimal health and to feel your best. These are known as macros (macronutrients) and completely customized to your body and your lifestyle.
4) Make sure you get movement throughout the day outside of your workout by walking.
5) Don't spend your entire year on a diet. A diet/fat loss phase should have a time limit (max of 16 weeks) to avoid metabolic adaptations and most of your time should be spent eating at maintenance for optimal health.
6) Don’t neglect sleep- A lack of sleep impacts hunger hormones, which can cause overeating. Aim for at least 7 hours per night.
Whatever you do, remember it has to be something you can do for the rest of your life to be sustainable so you not only lose the weight, but keep it off for good!


If you have a weight loss goal in 2025, ask yourself this question first before choosing your next diet:
"Can I really see myself eating this way for the rest of my life?"
If the answer is no, don't do it.
Sure, you may lose weight initially, but diets are too restrictive making them too difficult to sustain long term.
And that's exactly what causes the yo-yo dieting cycle of losing and gaining the same pounds over & over again.
All diets have one thing in common that cause you to lose weight: a calorie deficit.
You don't have to restrict certain foods AND you don't need to eat a certain food that promises to burn fat (there's no such thing!).
You can still see results while eating the foods you love with a customized macros nutrition plan (no dieting required!) and that is the key to long-term success.
If you're ready to lose weight and keep it off for good without restricting foods you love, comment "2025" below. I'd love to help!
#sustainableweightloss #nutritioncoachforwomen #flexibledietinglifestyle #foodfreedom #trackingmacros
"Can I really see myself eating this way for the rest of my life?"
If the answer is no, don't do it.
Sure, you may lose weight initially, but diets are too restrictive making them too difficult to sustain long term.
And that's exactly what causes the yo-yo dieting cycle of losing and gaining the same pounds over & over again.
All diets have one thing in common that cause you to lose weight: a calorie deficit.
You don't have to restrict certain foods AND you don't need to eat a certain food that promises to burn fat (there's no such thing!).
You can still see results while eating the foods you love with a customized macros nutrition plan (no dieting required!) and that is the key to long-term success.
If you're ready to lose weight and keep it off for good without restricting foods you love, comment "2025" below. I'd love to help!
#sustainableweightloss #nutritioncoachforwomen #flexibledietinglifestyle #foodfreedom #trackingmacros


The holidays are a special time and post holiday guilt over food choices can be a true struggle for so many of us on a health & fitness journey.
Save this post to refer to these 3 important reminders whenever the post-holiday guilt starts creeping in.
#postholiday #nutritioncoachforwomen #consistencyoverperfection #dietmotivation
Save this post to refer to these 3 important reminders whenever the post-holiday guilt starts creeping in.
#postholiday #nutritioncoachforwomen #consistencyoverperfection #dietmotivation


Being flexible with myself has been key to remaining consistent in achieving my goal of continuing to workout during my pregnancy.
I knew how important and beneficial it was to stay strong throughout pregnancy not just for myself, but for my growing baby so it was very important to me that I stick to my goal.
Each trimester, I had to listen to my body and make adjustments. Sometimes that meant 4-5 workouts a week and sometimes it meant just 1-2.
But the key was realizing it didn’t have to be all or nothing. Just because I couldn’t workout 5x a week like I did prior to getting pregnant and in those beginning weeks of pregnancy was not a reason to completely throw in the towel and quit working out entirely.
And in all honesty, I dont see myself going back to working out 5x a week anytime in the near future and that’s okay because I know I can still make progress doing less.
Life is always going to be full of different chapters and change, so we can't expect our health & fitness habits to remain the same.
Sometimes adjustments are needed to maintain overall health & fitness, but being flexible and making adjustments will always be better than quitting. ♥️
#consistencyoverperfection #healthypregnancyjourney #fitpregnancyjourney #nutritioncoachforwomen #pregnancyhealthandfitness #workoutinspiration
I knew how important and beneficial it was to stay strong throughout pregnancy not just for myself, but for my growing baby so it was very important to me that I stick to my goal.
Each trimester, I had to listen to my body and make adjustments. Sometimes that meant 4-5 workouts a week and sometimes it meant just 1-2.
But the key was realizing it didn’t have to be all or nothing. Just because I couldn’t workout 5x a week like I did prior to getting pregnant and in those beginning weeks of pregnancy was not a reason to completely throw in the towel and quit working out entirely.
And in all honesty, I dont see myself going back to working out 5x a week anytime in the near future and that’s okay because I know I can still make progress doing less.
Life is always going to be full of different chapters and change, so we can't expect our health & fitness habits to remain the same.
Sometimes adjustments are needed to maintain overall health & fitness, but being flexible and making adjustments will always be better than quitting. ♥️
#consistencyoverperfection #healthypregnancyjourney #fitpregnancyjourney #nutritioncoachforwomen #pregnancyhealthandfitness #workoutinspiration


You don’t need to starve yourself the day after a holiday.
I’m sharing this because I used to fall into this trap for years—starting my day with coffee only and trying to avoid eating all day to “make up” for the holiday foods I enjoyed the day before.
But the truth is, this cycle only made things harder because at a certain point my hunger would take over and I would reach for anything and everything to satisfy it, resulting in more cravings and overeating.
Fast forward to today,I now start my day with a high-protein breakfast to fuel my body and keep my hunger under control.
The holidays are meant to be enjoyed and your body deserves nourishment and kindness every day- including the day after you’ve enjoyed your grandma’s favorite pie.
A healthy lifestyle isn’t about being perfect—but rather breaking the all-or-nothing mindset and learning how to enjoy life’s pleasures with balance and still make progress toward your health & fitness goals.
For more tips on taking the food-related stress out of the holiday season, grab my Free Thriving through the Holidays Guide, comment “GUIDE" below.
#nutritioncoachforwomen #healthyholidaytips #foodfreedom #flexibledietinglifestyle #holidayweightloss
I’m sharing this because I used to fall into this trap for years—starting my day with coffee only and trying to avoid eating all day to “make up” for the holiday foods I enjoyed the day before.
But the truth is, this cycle only made things harder because at a certain point my hunger would take over and I would reach for anything and everything to satisfy it, resulting in more cravings and overeating.
Fast forward to today,I now start my day with a high-protein breakfast to fuel my body and keep my hunger under control.
The holidays are meant to be enjoyed and your body deserves nourishment and kindness every day- including the day after you’ve enjoyed your grandma’s favorite pie.
A healthy lifestyle isn’t about being perfect—but rather breaking the all-or-nothing mindset and learning how to enjoy life’s pleasures with balance and still make progress toward your health & fitness goals.
For more tips on taking the food-related stress out of the holiday season, grab my Free Thriving through the Holidays Guide, comment “GUIDE" below.
#nutritioncoachforwomen #healthyholidaytips #foodfreedom #flexibledietinglifestyle #holidayweightloss


I know it might sound like a good idea, but hear me out...
Skipping meals on a holiday to “save calories” always did more harm than good—I’d arrive to holidays starving, stuffing my face with anything & everything I could grab my hands on, and feel incredibly guilty & miserable after.
Once I started eating regular meals throughout the day focused on protein, I was able to arrive to holiday gatherings feeling less snacky, which allowed me to make better decisions, control portions & still enjoy my favorite holiday dishes without overdoing it.
So instead of skipping meals this year on holidays that often leads to the restrict-binge cycle, fuel your body throughout the day with high protein options so that when it’s time for that holiday meal, you can enjoy what you love in a balanced, guilt-free way.🍪🥦🦃
Need some quick & easy ideas for high protein meals? Comment "Protein" below and I'll send some your way. 🙂
Skipping meals on a holiday to “save calories” always did more harm than good—I’d arrive to holidays starving, stuffing my face with anything & everything I could grab my hands on, and feel incredibly guilty & miserable after.
Once I started eating regular meals throughout the day focused on protein, I was able to arrive to holiday gatherings feeling less snacky, which allowed me to make better decisions, control portions & still enjoy my favorite holiday dishes without overdoing it.
So instead of skipping meals this year on holidays that often leads to the restrict-binge cycle, fuel your body throughout the day with high protein options so that when it’s time for that holiday meal, you can enjoy what you love in a balanced, guilt-free way.🍪🥦🦃
Need some quick & easy ideas for high protein meals? Comment "Protein" below and I'll send some your way. 🙂


Now is not the time to give up on your health & fitness goals completely!
Just do what you can to stay consistent even if that looks different than what you typically do in your health & fitness routine.
Doing less is always going to be better than doing nothing at all.
#nutritioncoachforwomen
#onlinenutritioncoachforwomen
#healthyholidayseason #healthyholidaytips
Just do what you can to stay consistent even if that looks different than what you typically do in your health & fitness routine.
Doing less is always going to be better than doing nothing at all.
#nutritioncoachforwomen
#onlinenutritioncoachforwomen
#healthyholidayseason #healthyholidaytips


I know it might sound crazy, but here’s why this works:
If you’re telling yourself things such as:
“I can’t have that—it’s not healthy” or “It’s bad, it’ll cause me to gain weight,”
you might be setting yourself up for something even more frustrating: the restrict-binge cycle which can lead to unwanted holiday pounds. (This was me for years!)
When you go to a holiday event with the mindset that you are going to avoid your favorite holiday dessert (or any holiday favorite), thinking it’ll help you stick to your health & fitness goals, your brain is wired to want what you tell yourself you can’t have so you are just going to keep thinking about it.
Then eventually, you give in telling yourself “I’ll just have a small piece” and you find yourself overeating all the desserts instead of just enjoying what you really love. Sound familiar?
Restriction creates this “all-or-nothing” mindset that makes it harder to stay consistent.
But here’s the good news: you don’t have to skip your favorite holiday treats to make progress!
In fact, enjoying them in moderation and balance can help you feel satisfied, reduce cravings, and avoid the urge to overeat/overindulge.
My advice? Have a piece of your grandma’s pie and enjoy every bite! 🥧
You’ll find it’s easier to stay consistent when you allow yourself the flexibility to enjoy your favorite holiday treats.
Want to learn more tips to enjoy the holiday food and fun without sacrificing your goals? Comment 🍪 below & Ill send you my free “Thriving Through the Holidays Guide!”
#holidayhealthtips #holidaydiettips #healthyholidays #flexiblediet #nutritioncoachforwomen #sustainableweightloss
If you’re telling yourself things such as:
“I can’t have that—it’s not healthy” or “It’s bad, it’ll cause me to gain weight,”
you might be setting yourself up for something even more frustrating: the restrict-binge cycle which can lead to unwanted holiday pounds. (This was me for years!)
When you go to a holiday event with the mindset that you are going to avoid your favorite holiday dessert (or any holiday favorite), thinking it’ll help you stick to your health & fitness goals, your brain is wired to want what you tell yourself you can’t have so you are just going to keep thinking about it.
Then eventually, you give in telling yourself “I’ll just have a small piece” and you find yourself overeating all the desserts instead of just enjoying what you really love. Sound familiar?
Restriction creates this “all-or-nothing” mindset that makes it harder to stay consistent.
But here’s the good news: you don’t have to skip your favorite holiday treats to make progress!
In fact, enjoying them in moderation and balance can help you feel satisfied, reduce cravings, and avoid the urge to overeat/overindulge.
My advice? Have a piece of your grandma’s pie and enjoy every bite! 🥧
You’ll find it’s easier to stay consistent when you allow yourself the flexibility to enjoy your favorite holiday treats.
Want to learn more tips to enjoy the holiday food and fun without sacrificing your goals? Comment 🍪 below & Ill send you my free “Thriving Through the Holidays Guide!”
#holidayhealthtips #holidaydiettips #healthyholidays #flexiblediet #nutritioncoachforwomen #sustainableweightloss


Here's why 👇
Doing hours of cardio, skipping meals, and restricting my favorite holiday foods were things I did for years during the holidays thinking it would help prevent me from losing the progress I made during my health & fitness journey.
But these habits only set me back further.
By skipping meals, I would arrive to holiday events/meals starving, causing me to overeat and overindulge.
Extra cardio increased my hunger levels and gave me the impression I burned a lot more calories than I actually had, also causing me to overeat.
And by telling myself I wasn’t going to eat a certain food, such as pumpkin cheesecake (my fave holiday dessert!), all I would think about is how much I wanted a piece and once I’d allow myself to have it, I would feel like I messed up so might as well have some more.
These habits kept me stuck in a binge/restrict cycle every holiday season until I realized it is possible to enjoy holiday foods & events as part of a balanced, healthy lifestyle without having to resort to such extremes.
Comment “Holidays” below for my free guide with my top 5 tips to help you enjoy the holiday season without guilt or worry about undoing your health & fitness progress.
#healthyfortheholidays #nutritioncoachforwomen
#healthyholidays #holidayhealthtips #flexiblediet #sustainablehealthyhabits
Doing hours of cardio, skipping meals, and restricting my favorite holiday foods were things I did for years during the holidays thinking it would help prevent me from losing the progress I made during my health & fitness journey.
But these habits only set me back further.
By skipping meals, I would arrive to holiday events/meals starving, causing me to overeat and overindulge.
Extra cardio increased my hunger levels and gave me the impression I burned a lot more calories than I actually had, also causing me to overeat.
And by telling myself I wasn’t going to eat a certain food, such as pumpkin cheesecake (my fave holiday dessert!), all I would think about is how much I wanted a piece and once I’d allow myself to have it, I would feel like I messed up so might as well have some more.
These habits kept me stuck in a binge/restrict cycle every holiday season until I realized it is possible to enjoy holiday foods & events as part of a balanced, healthy lifestyle without having to resort to such extremes.
Comment “Holidays” below for my free guide with my top 5 tips to help you enjoy the holiday season without guilt or worry about undoing your health & fitness progress.
#healthyfortheholidays #nutritioncoachforwomen
#healthyholidays #holidayhealthtips #flexiblediet #sustainablehealthyhabits


Here's how👇
The worst mistake I made on my weight loss journey is following diets that required me to give up foods I loved.
There is no such thing as "good" vs "bad" food. Food is just food. Yes, certain foods are more nutritious than others and these are the foods we should be eating most of the time, but all foods can fit on a weight loss journey.
By restricting foods I loved, such as pizza, this approach always backfired on me because by telling myself I wasn’t allowed to have it if I wanted to reach my goals, of course this just made me want it that much more.
Then as soon as I would eat it, I’d feel like I messed up, and would end up overeating & binging on all the other “bad” foods.
I would then feel guilty about it and go back into restriction mode for a few days and the binge-restrict cycle would repeat itself.
As soon as I started including foods I loved in moderation through flexible dieting, I was finally able to lose the weight & keep it off because I enjoyed the food I was eating, no longer felt restricted, and this made sticking to my nutrition plan much easier.
If this resonates with you, know you're not alone and be sure to save this post as your reminder that all foods can fit while making progress toward your weight loss goals. 🍦🍕🍪🍔
#flexiblediet #foodfreedomforever #sustainableweightloss
#nutritioncoachforwomen #trackingmacros
The worst mistake I made on my weight loss journey is following diets that required me to give up foods I loved.
There is no such thing as "good" vs "bad" food. Food is just food. Yes, certain foods are more nutritious than others and these are the foods we should be eating most of the time, but all foods can fit on a weight loss journey.
By restricting foods I loved, such as pizza, this approach always backfired on me because by telling myself I wasn’t allowed to have it if I wanted to reach my goals, of course this just made me want it that much more.
Then as soon as I would eat it, I’d feel like I messed up, and would end up overeating & binging on all the other “bad” foods.
I would then feel guilty about it and go back into restriction mode for a few days and the binge-restrict cycle would repeat itself.
As soon as I started including foods I loved in moderation through flexible dieting, I was finally able to lose the weight & keep it off because I enjoyed the food I was eating, no longer felt restricted, and this made sticking to my nutrition plan much easier.
If this resonates with you, know you're not alone and be sure to save this post as your reminder that all foods can fit while making progress toward your weight loss goals. 🍦🍕🍪🍔
#flexiblediet #foodfreedomforever #sustainableweightloss
#nutritioncoachforwomen #trackingmacros


You don’t need to live your life on a diet.
I share this because this was a mistake I made for far too long…constantly living on a diet, thinking that was what was needed to lose weight & keep it off, but I was so wrong!
A diet phase (also known as a fat loss phase) should be temporary and last no more than 16 weeks before taking some kind of break (whether that be for a week, several weeks, or several months depending on the individual).
If you’re constantly dieting, fat loss becomes more difficult due to metabolic adaptations and the only way to continue losing weight is to cut calories even more.
But the problem is cutting calories too low is very difficult for sustainability, and has a negative effect on overall health & hormones.
The solution?
Spend time eating at maintenance (eating the same amount of calories as your body burns).
Maintenance is where your metabolism & body thrives (especially your hormones) which is key to feeling your best & offsetting metabolic adaptations.
It also provides the fuel needed to build muscle which is essential if you have a goal to look lean and toned.
Cycling in & out of different nutritional phases (aka nutrition periodization) is the best way to reach your goals while focusing on optimal health.
If you need help navigating through the different nutrition phases, send me a DM. Id love to help you get started!
#nutritioncoachforwomen #losebodyfat #womenover35nutrition #trackingmacros #nutritionperiodization #dietingtips #fitover35women
I share this because this was a mistake I made for far too long…constantly living on a diet, thinking that was what was needed to lose weight & keep it off, but I was so wrong!
A diet phase (also known as a fat loss phase) should be temporary and last no more than 16 weeks before taking some kind of break (whether that be for a week, several weeks, or several months depending on the individual).
If you’re constantly dieting, fat loss becomes more difficult due to metabolic adaptations and the only way to continue losing weight is to cut calories even more.
But the problem is cutting calories too low is very difficult for sustainability, and has a negative effect on overall health & hormones.
The solution?
Spend time eating at maintenance (eating the same amount of calories as your body burns).
Maintenance is where your metabolism & body thrives (especially your hormones) which is key to feeling your best & offsetting metabolic adaptations.
It also provides the fuel needed to build muscle which is essential if you have a goal to look lean and toned.
Cycling in & out of different nutritional phases (aka nutrition periodization) is the best way to reach your goals while focusing on optimal health.
If you need help navigating through the different nutrition phases, send me a DM. Id love to help you get started!
#nutritioncoachforwomen #losebodyfat #womenover35nutrition #trackingmacros #nutritionperiodization #dietingtips #fitover35women


There are still two months left in this year (slightly less to be exact) and a lot can still happen in that timeframe.
Here are a few small, realistic habit changes you can make now that can make a huge difference in how you look & feel going into January 2025.
Even if you only focus on one of the below, that one thing alone can have a positive change in your overall health & fitness goals.
1️⃣Add More Movement- Get in those steps however you can! Park a little farther, take the stairs, or add a short morning or evening walk.
2️⃣Eat More Fruits & Veggies – Aim to add a serving of fruit or veggies to one meal and then work your way up to adding to every meal.
3️⃣Eat more protein – Whether it’s adding a yogurt cup to breakfast, extra slices of turkey in your sandwich at lunch, or an increased portion of chicken at dinner, including at least 30g of protein at every meal will help to keep you full & satisfied & helps to preserve & build muscle in order to support fat loss.
4️⃣Lift Weights – Lifting weights will help you get stronger & build muscle, which helps to support fat loss, metabolic rate, and overall health.
Let me know in the comments which habit you plan to focus on. 😊
#healthyhabitsforlife #healthandfitnessjourney #healthyholidays #nutritioncoachforwomen
Here are a few small, realistic habit changes you can make now that can make a huge difference in how you look & feel going into January 2025.
Even if you only focus on one of the below, that one thing alone can have a positive change in your overall health & fitness goals.
1️⃣Add More Movement- Get in those steps however you can! Park a little farther, take the stairs, or add a short morning or evening walk.
2️⃣Eat More Fruits & Veggies – Aim to add a serving of fruit or veggies to one meal and then work your way up to adding to every meal.
3️⃣Eat more protein – Whether it’s adding a yogurt cup to breakfast, extra slices of turkey in your sandwich at lunch, or an increased portion of chicken at dinner, including at least 30g of protein at every meal will help to keep you full & satisfied & helps to preserve & build muscle in order to support fat loss.
4️⃣Lift Weights – Lifting weights will help you get stronger & build muscle, which helps to support fat loss, metabolic rate, and overall health.
Let me know in the comments which habit you plan to focus on. 😊
#healthyhabitsforlife #healthandfitnessjourney #healthyholidays #nutritioncoachforwomen


Estimating will never truly give us an accurate measure of our current nutrition or activity levels.
These are 2 of the most common things that are often estimated incorrectly when starting a weight loss journey.
But unfortunately underestimating calorie intake and overestimating activity level can have a huge impact on whether or not we see results.
Tracking these 2 things for at least a week will provide you with useful information regarding your starting point so you can determine what changes need to be made in order to lose weight.
#fatlosstips #nutritioncoachforwomen #weightlossadvice #weightlosstips
These are 2 of the most common things that are often estimated incorrectly when starting a weight loss journey.
But unfortunately underestimating calorie intake and overestimating activity level can have a huge impact on whether or not we see results.
Tracking these 2 things for at least a week will provide you with useful information regarding your starting point so you can determine what changes need to be made in order to lose weight.
#fatlosstips #nutritioncoachforwomen #weightlossadvice #weightlosstips


Happy Halloween! The holiday season is officially here!
The holidays are a time for joy, laughter,and making memories...not anxiety or fear over food choices & social events.
It is possible to enjoy the festive foods & fun of the holiday season without sacrificing your health & fitness goals!
That is why I created my free webinar “Thriving through the Holidays:Balancing Food, Fun & a Healthy Lifestyle” to teach you how to indulge mindfully, navigate social events without guilt, and maintain a healthy lifestyle.
This webinar will be on Monday, Nov. 4 @ 7pm PST.
Comment “Holidays” below to secure your spot!
#healthyholidays #healthyhabitsforlife #nutritioncoachforwomen #balancednutrition
The holidays are a time for joy, laughter,and making memories...not anxiety or fear over food choices & social events.
It is possible to enjoy the festive foods & fun of the holiday season without sacrificing your health & fitness goals!
That is why I created my free webinar “Thriving through the Holidays:Balancing Food, Fun & a Healthy Lifestyle” to teach you how to indulge mindfully, navigate social events without guilt, and maintain a healthy lifestyle.
This webinar will be on Monday, Nov. 4 @ 7pm PST.
Comment “Holidays” below to secure your spot!
#healthyholidays #healthyhabitsforlife #nutritioncoachforwomen #balancednutrition
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