Binge on this Food

nutrition veggies Dec 17, 2019

You know what you can binge on? Veggies! I know you're sooooo excited about that, but seriously I want to teach you to love and CRAVE veggies.

Everyone can eat more vegetables (myself included) and the benefits are extensive including:

  • improved digestion and pooping (who doesn't love a good poop?)

  • improved nutrient absorption

  • decreased hunger and increased satiety

  • improved skin tone and color (that "green goddess glow")

  • improved athletic performance (hello, micronutrients)

  • decreased health risks

Eat unlimited veggies from the list below for improved health, reduced body fat, skyrocketing energy and glowing skin! 

If you track macros, feel free to not log these specific vegetables (as long as you don't add additional fats to them!)

  • Arugula

  • All lettuces

  • Radicchio

  • Broccoli

  • Brussel sprouts

  • Asparagus

  • Bell pepper slices

  • Celery

  • Cucumber

  • Parsley, cilantro, basil (any fresh herb, no, not that herb)

  • Mushrooms (no, not that kind)

  • Endive

  • ...

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Have Your Chocolate and Eat it Too!

dessert food nutrition recipe Dec 10, 2019

Do you think as a nutrition coach I never fall into a pint of ice cream failing to come up for air? You would be wrong.

Sometimes I get major ice cream cravings. Like "Let's eat the whole pint & see what happens!" cravings. Not "I'm going to eat 1/2 cup of Halo Top and stop." 

Recently I’ve been having ice cream cravings HARD. Could it be because I live Hawai'i now? Perhaps.

So I tuned into what I was really craving - which was the ENERGY of ice cream.

See foods have different energies. I realized I was craving ice cream because I was craving cold, creamy, sweet and fruity. Ice cream is not the only thing that fulfills that. What else could?

My instinct was Greek yogurt, fruit, and yummy toppings so I headed to the store and stocked up on nonfat Greek yogurt, berries, cherries, sugar-free chocolate syrup, and some TruWhip.

I made this insanely delicious bowl - I call it  a Chocolate Cherry Sundae.

1 cup nonfat Greek yogurt 

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Are smoothies making me gain weight?

food nutrition weightloss Dec 02, 2019

Maybe. A lot of times we think "smoothie, healthy!" But there are a lot of factors that go into a smoothie being a food that will help you achieve your physique goals:

1) The right quantity - it's easy to overeat calories in a smoothie because liquid calories are not as satiating as whole food calories, so make sure you measure your peanut butter, fruit and protein powder instead of just eyeballing it.

2) Beware of pre-digestion - a smoothie is technically pre-digested so it will be absorbed more quickly than a whole meal which can lead to blood sugar spikes. Best to have a smoothie pre or post workout when your body can utilize the quick carbs well.

3) Avoid adding sugar. If you add agave or maple syrup to your smoothie thinking you're doing something healthy, you're not. The sugar + fruit + pre-digestion = big insulin spike.

Here are my keys for a great smoothie:-

  • Add at least 25-35g protein powder

  • Add 1 Tbs. fat like cashew butter to slow digestion

  • Add some greens

  • Use a...

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How our client lost 8% bodyfat in 6 weeks

client fitness nutrition Nov 30, 2019
Today I want to share how our client lost 10lbs of fat,  gained 3lbs of muscle and shed 8% bodyfat in just 6 weeks.
Tracking your body fat as opposed to just scale weight is especially valuable for tracking progress because as you can see from our client's progress she is down about 7lbs on the scale, but she gained 3lbs of muscle which means she actually lost 10lbs of fat!
Her body fat percentage decreased from 29.1% to 21.2% in about 6 weeks. (She started with us the 21st of October).
She has been extremely precise with her macros every day of the week, avoided alcohol and sugar, been increasing her veggies, sleeping well, reducing stress and hitting her steps and workouts.
She is eating more every two weeks on our program (reverse diet), she is enjoying a relaxed free meal out every week, and she has more energy for her high-demand job! She also has involved her boyfriend in her journey and he is tracking macros too and they...
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How stress is sabotaging your weight loss

weightloss wellness Nov 26, 2019


A lot of times we can get overly focused on how much we are working out or how much food we are eating and neglect to see the holistic aspect to achieving our body comp goals.

Stress impacts your results.

How? Stress changes the hormonal balance of your body in a lot of ways. Chronic stress leads to issues - stubborn weight loss, belly fat and belly bloat.

When we are stressed our body releases more cortisol and adrenaline which disturbs our estrogen among other hormones. It alters our blood sugar, it shuts down our digestion. It affects our sleep.

If you have anxiety, you may have noticed you often have gut issues. This is because the parasympathetic nervous system runs your gut. Anxiety = sympathetic nervous stimulation = your gut is shut off.

You must focus on reducing stress to optimize your results. This is KEY.

Sources of stress in our modern world:

  • Being over-scheduled

  • ...
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How to lose weight by walking

fitness weightloss wellness Nov 26, 2019

You want to know the answer to this question right??

Here it is: You’re. Not. Walking. Enough.

What? Walking?

That’s right.

I remember when I used to think I could just slay the gym really hard 3x a week and get results. HA! (Let’s be honest, I wasn’t even doing that.)

Fast forward to me being my heaviest weight, sluggish in my body, hating how I fit into clothes and 20lbs heavier than I am now.

I was working a sedentary nursing job 3 days a week where I sat on my toosh for 12 hours a day. It was also really boring. My day was punctuated by trips to the break room and coffee shop - I’d arrive at 645am and eat my breakfast. By 10am I was bored and would go to the coffee shop to get an iced latte and muffin.

Lunch time came and I’d often eat a few pieces of pizza in the break room plus my lunch. Just cuz. Cuz I was bored!

Then afternoon dragged on forever until 7pm and our manager would bring around a candy basket like we were 5 year olds, doling...

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Why the master cleanse is the worst thing possible for your body

nutrition Nov 26, 2019

I remember working with a girl who did the master cleanse for 10 days. IT. WAS. THE. WORST.

 She was a miserable b*$#! And guess what? She gained back all the weight she lost. 

The “master cleanse” (lemon juice, maple syrup & cayenne pepper, laugh laugh) is never something I’d recommend because:

  1. It has ZERO science to back it up.

  2. It’s a starvation diet.

  3. It’s not sustainable.

  4. It’s a quick fix for a deeper problematic relationship you have with food, stress & your emotions.

  5. It has ZERO science behind it (oh yeah, said that already)

Occasionally I’ll see a fitness coach recommend a “juice cleanse” for people to start their fitness journey. 

Why is a juice cleanse the worst idea ever? 

  1. It’s not a “cleanse.” Drinking juice doesn’t cleanse you. Your liver cleanses you.

  2. Juices, even if fresh pressed, cold pressed, pressed in Antarctica, are still just SUGAR....

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Why does my weight fluctuate so much?

body weightloss Nov 23, 2019


Here's why:

  • fluids consumed

  • food consumed

  • fluids excreted

  • solids excreted

  • clothes worn

I did a little experiment for you which I invite you to try if you're curious!

We NEVER want to let the number on the scale disempower us. We simply want it be ONE of many data points we are assessing in understanding our fitness and health journey.

There are OBJECTIVE measurements we can take to assess progress - scale weight, measurements with tape measure, body fat percentage, lab values, our dress/pant size


There are SUBJECTIVE assessments - photos, how we feel, our energy & vitality, how we feel naked or in clothes, our mood, stress level, quality of sleep

I tracked my weight for 24 hours and here's what I found!


6am - naked - 121.4

944am - post-workout + 2 meals, damp hair + clothes - 123.6

1215pm - dry hair, peed - 122.4

4pm - post snack + lunch + 2 sparkling waters - 123.6

9pm - post dinner + snack...

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How do I eat at restaurants & have a social life while being healthy?

I get it. It's challenging. Not going to lie.

Restaurant meals present a variety of challenges including:

  • hidden fats and sugar

  • huge portions

  • novelty which increases over-eating

  • alcohol & sugary beverages

But you CAN enjoy eating out with friends and achieve your goals. You can't not socialize if you're on a healthy eating plan.

You need to learn STRATEGIES that will empower you to make choices aligned with your goals.

Here are a few of the hacks I've discovered that we teach our clients that are game changers!

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Girl, YES.

We'd love to chat more with you and see if we can help you achieve your goals. We interview all potential bishBOD Squad members to determine if #1 we can help you and #2 you're a good fit for our squad.

Our rigorous screening process ensures you aren't investing your time and money in a program that can't solve your problem and we aren't wasting our time and energy working with clients who actually aren't ready to change.

If you're truly ready to change your life, then start by filling out our app below. Then we will be in touch via text message!