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 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 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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Girl, YES.

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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!