How To Build Lean Muscle

When people say they want to build "lean muscle" or they are going on a "lean bulk" what they are essentially saying is that they are going to build muscle and bulk in a controlled manner. There is just MUSCLE. Not lean, not bulky. It's all the same muscle. Similarly with the word toned - there is no such thing as being "toned". What toned actually means is that the person who you are referring to as "toned", has taken time to build muscle and then also took time to shed the fat to reveal that muscle. On the opposite side of the spectrum is what we call a "dirty bulk" which in the bodybuilding world simply means to YOLO your diet, eat as much as you can, and just focus on gaining weight and not caring if it's fat or muscle. I personally … [Read more...]

What NOT to Do When Trying to Lose Weight

The act of weight loss or fat loss has become so complicated for so many people due to all of the misconceptions, scams, and (excuse my language) bullshit that has surrounded it. Between crash dieting, crazy different diets, cutting out entire food groups, detox teas, waist trainers, and a ton of other irrational ways to " lose weight", no wonder people are confused! Today I want to squash all of those illogical weight loss tips you hear and to help you and correct some of the mistakes you may have made or could have made. Do not crash diet & do not have unrealistic expectations. This is so important. Crash dieting can cause major harm in the long run, and it is NOT something you will be able to sustain. You want … [Read more...]

When Should You Make Changes to Your Macros?

I get so many questions around the topic of macros - what should they be, when should I adjust, should I carb cycle, is there a specific percentage to use, how do you know if they're working, etc. I think one of the most common questions though is in regards to when you should CHANGE your macros, or adjust them. Lets say you've decided to figure out your macros on your own and do this without a coach. Great! It can certainly be done, you just have to be patient and know when to make changes and pay attention to your body. Okay, so you have your macros. You've started at this certain caloric range, a specific number of carbs, proteins, and fats, and you have started weighing your food and tracking these targeted macros. But then you … [Read more...]

Can You Reach Your Fitness Goals Without Tracking Macros?

Some of you reading this may be macro enthusiasts, and some of you may be asking "what the heck is a macro?" The other people may know what macros are and are just intrigued by the thought of tracking macros since the concept has truly blown up in the fitness industry lately. First of all, what is a macro? Macro is short for macronutrients, which in simpler terms, is what makes up the food you eat - proteins, carbs, and fats. IIFYM, or flexible dieting, is about weighing your food and accurately tracking those macro nutrients to hit a specific number each day. For some, this has allowed freedom (like myself) in terms of being able to eat what they want while still reaching their fitness goals. Flexible dieting has truly saved me from … [Read more...]

Ignite Your Fitness – Puma Ignite XT

I think you all know my obsession with workout attire. I'm such a sucker for cute & comfy workout clothes, especially since I work from home that is basically all I wear. I'm either dressed like I'm going to the gym, or I'm going to the gym. ;) Not only that, but when look cute in the gym, I perform better. Call me crazy, but it's true! If I feel uncomfortable or don't like what I'm wearing, then that's what I focus on instead of my actual workout. Look good, feel good, perform good! I was lucky enough to be chosen to work with Puma for their forever faster campaign, where they focus on constantly innovating to produce new standards for fitness and fashion. Puma kindly sent me a pair of leggings, a sports bra, t-shirt, and most … [Read more...]

How to Get Motivated – Top 3 Tips

One of the most asked questions in the fitness industry is "how you you get/stay motivated?" I see this ALL.THE.TIME. Not only do I get asked that, but I see other fitness professionals getting asked this pretty much ever day, or multiple times a day. How do you get motivated? How do you count macros? How do you eat healthy? How do you do x,y,z... I really wish I had a special fairy dust that I could sprinkle on everyone and BAM everyone has this intense motivation they are looking for. Wishful thinking.... The reality is, no one can make you do anything. It honestly has to come from within (even though that sounds so corny) YOU HAVE TO WANT IT. It's really as simple as that. If you want something bad enough, you will make it happen, … [Read more...]

IIFYM Full Day of Eating

I haven't been super strict with tracking my macros lately, and it has been a nice break. However, I have some new goals and I'm the type of person that craves consistency, structure, and a plan. Call me crazy, but it's just how I am! I was watching an old video that I posted on my channel (about 4 months ago) when I pulled out of prep, and I stated that I probably wanted to start a prep in August. I thought about it, but I will be traveling in the beginning of December and I absolutely do not want to be on prep at that time. I do, however, want to start leaning out a bit. My reason for this is simple - my long term goals are more important to me right now than stepping on stage in a few months. Long term I really want to be able to … [Read more...]

Top it Tuesday – Silk Dairy Free Yogurt Alternative

Did you guys know that Silk now makes dairy free yogurt alternative? Well, now you do. AND IT IS GLORIOUS. So if you couldn't have yogurt before because of the dairy, now you can have an even better alternative! Here are the goods you need to know about why this product is so awesome and you need it in your life, asap: Plant Powered 6 grams of soy protein per servings Made with real fruit No artificial flavors or colors 6 flavors with bits of real fruit No cholesterol, dairy, lactose, gluten, casein, or carrageenan Excellent source of calcium and Vitamin D Make sure you get your coupon as well for a discount. You can receive a coupon HERE. What's even more important though is the toppings, because  we all know … [Read more...]

High Protein Peanut Butter Cookies

Everyone loves cookies, am I right? Right. If you try to argue with me on that one, at least everyone loves peanut butter. Whoever doesn't CANNOT BE TRUSTED. Just kidding. Sort of. So I was told I had a pinched nerve in my lower back the other day, since I've been dealing with some sciatica pain for a couple weeks. Little old me felt tightness in my hamstring for the longest time and I ignored it anyway, and even decided that doing legs 3x a week was a great idea. Brilliant, Brittany, brilliant. So the other day at the gym I was doing hack squats, and I kind of felt something pop. I was just like oh well, I'll be fine. Typical. You know what that did for me? Nada. Ignoring an injury is probably the dumbest thing you can do, … [Read more...]

High-Protein French Toast

Let's just take a moment of silence to admire this beautiful plate of french toast..... Okay, good. Now that we got that out of the way, lets talk about this french toast! It has been for EVER since I've had some french toast, but the other day I got the biggest craving for it. I had recently bought a loaf of trader joes light bread, and I knew it would be perfect for this recipe. Actually, lets be real, I bought that loaf of bread specifically for the french toast. Less carbs per slice = more slices. Volume food 101 people. Anyway, it's super easy to make. I kind of just threw ingredients into a bowl and prayed to the toast God's that it would workout. That's how I roll with recipes these days - the simpler, the … [Read more...]