Hey fit fam! I wanted to share with you all a highlight of my week last week.
I was having my morning coffee last Sunday and began scrolling through IG. I had a message in my inbox from a client; it was a photo of the scale, and in between her bare feet read, 144. This day marked 30 weeks that she had been following my customized training and nutrition program, and this marked exactly a 30-pound weight loss.


When you see that as a reader it looks great on paper, right?! Thirty pounds in 30 weeks for a female in the 35+ age range is perfect; that’s a pound a week! It’s enticing and seems doable, you think to yourself, “I can do that!”

What I’m going to tell you is the same thing I tell everyone when they begin a training program; yes, it is very doable because it’s based on science. Is it easy, no. The reasons it isn’t easy however isn’t because of the reasons you would think. Most everyone can agree that working out is the easy part and diet is the hard part. While I think this is true as well, I believe a lack of patience is most peoples primary detriment.

Take my client above for instance. If she lost a single pound the first week, another the second, another pound the third and this was a continuous pattern that she knew to expect every week, that in my opinion seems fairly promising. Unfortunately, that isn’t how it works. You may begin a new training/nutrition program and the first week lose 5-pounds merely because you aren’t eating sodium filled processed foods everyday. While this is exciting and a great feat in itself, these numbers aren’t typically realistic over consecutive weeks. In fact, some weeks you may show no weight loss at all. This is when people lose their patience. “You mean I have followed my menu and workouts to a T and haven’t even lost a pound this week.” Yes, it sucks! It absolutely sucks to step on the scale one day and read 132, and the very next day weigh 133. How in the world does this happen?! It’s defined as homeostasis and electrolyte balance, it’s called being a human!

My client above didn’t throw in the towel at 15-weeks when the scale didn’t show a loss, or at 21 weeks when once again, nothing on the scale. Instead, she emailed me and said she was going to stay off of the scale and only weigh in every two weeks along with her bi-weekly measurement updates. This made me so happy! I check in with my clients every week. Each week they fill out a questionnaire regarding their menu, workouts, how they feel and so on. I have them weigh in once a week (the morning of their check-in), and every two weeks I request measurements. When she said she wanted to weigh in bi-weekly this showed me that she was no longer relying solely on the scale to determine her progression, which ultimately shows me she has found her “fitness and wellness lifestyle.

I have said it over and over, verbatim …slow and steady progress trumps fast fat loss any day. If you want to lose weight and keep it off, you must commit to a healthy “lifestyle.” If you weigh yourself every single morning, you can guarantee that at least three days out of the week you will begin your day with doubt and uncertainty. Why would anyone want to do this to themselves? More importantly, why would you let a scale determine a moment of unhappiness in your life.

It’s ok to occasionally get discouraged, once again, we’re human; however, one must learn to control emotions of discouragement and not overeat and dive head first into a pattern of binging when these feelings come into play. One must realize that every week will not be a rewarding week on the scale. Every week you will not be motivated. You may slip up and eat two too-many cookies on your treat day, but the main thing is to remain patient and consistent.  If you are consistent with a program science will prevail, but you must have the patience while waiting on the bigger picture. 



Hey you all 🙂 Todays blog post is one that I contemplated revealing to everyone; however, after much thought, I decided that I would share this journey.

At the age of 20, I decided to get breast implants and now, I am going back for a second procedure which will entail switching from a Saline implant to a Silicone Gel, as well as, increase the overall size. (spare me your opinion if you don’t agree, this is my body and I will do what I want 😉)

I decided to share this journey because this surgery will force me away from weightlifting for 8 weeks. For someone that hasn’t taken over two days of rest in a row off for for years, an eight week hiatus will be an extremely difficult physically and mentally.
I am not too worried about losing muscle. It takes about 3 to 6 months for you to lose your muscle size. The muscle fibres no longer need to store the same amount of energy, so they shrink in order to reduce energy wastage. When reactivated, they can return to their original size fairly quickly. Muscle Memory.
Nutrition will be everything for the next few weeks. Everyone has heard that abs are made in the kitchen, or you can’t out train a bad diet. These words speak absolute truth. Due to the fact that I can’t lift for eight weeks. I will be meticulously counting each macro.

So, it you’re interested in seeing how the body responds to diet alone, then continue to follow as I share my  nutrition throughout recovery.

Off to surgery 😷


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100g of bananas, 100g of grapefruit, 50g of apple, 1 egg, 4 egg whites- Macros: 25P/40P/5F
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200g of broccoli, 3oz of chicken cooked in 1T of coconut oil, 50g of avocado, 90g of brown rice, 2T of salsa- Macros: 30P/50C/15F
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Western scramble: 2 fried eggs topped with 3oz of chicken, 150g of mixed peppers and onions, taco sauce and ms. dash southwestern spice- Macros: 35P/10C/12F
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64g of rice topped with 4oz of grilled shrimp cooked in 1tsp of coconut oil, 1 egg over easy and 40g of avocado- Macros: 30P/25C/12F
Post-Workout Smoothie: 1/2 banana, 50g mixed berries, 1 scoop of protein, 1/2T almond butter- Macros: 25P/20C/5F
1/2 scoop any flavor protein, 2T PB2 mixed with water, add 140g mixed berries, 10g crushed nuts- Macros: 15P/20C/10F

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Macro Prepping Vlogs:

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                           To see more meal ideas: RECIPES

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For daily food posts follow my IG

What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body’s normal, everyday functions.

What are the benefits of establishing this metabolic state of ketosis?

The main benefit of ketosis is that it increases the body’s ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy.

Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.1 Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis.

Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors.

Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite. A high-carbohydrate diet, on the other hand, increases hunger levels. Because you have to consume a lot of fat on a ketogenic diet, which hold 9 calories per gram, you are not getting much food volume. It’s not mandatory to be hungry on a reduced-calorie diet.

I feel the benefits of the ketogenic diet outweigh the pitfalls, but as with any diet, speak with your doctor first. Some of the points of arguments are:

During the first few weeks of the ketogenic diet, the body has to go through the “metabolic shift,”. While going through this, the body will experience a small degree of fatigue, brain fog, and even dehydration due to the increased water loss associated with ketoic-induced diuresis and water loss from depletion of glycogen stores.

Once the body gets used to manufacturing ketones as the main energy substrate, the body actually has more energy than it previously had, and you won’t have to be fighting through all those low-blood-sugar crashes your high-carb meals previously gave you. Additionally, hydration should be an area of high priority, especially before, during, and after exercise.

Blood-lipid profile is also a concern on the ketogenic diet due to the staggering amounts of saturated fats in the diet, although the diet can be centered around healthier unsaturated fats—which isn’t as fun as eating an egg and cheese omelet, fried in butter, with bacon on the side!

Blood-lipid-profile issues are experiencing much debate; some people following the ketogenic diet will experience a drop in cholesterol levels, but for some people, cholesterol levels will increase.

Because carbohydrates are restricted to less than 50 grams a day, the issue of micronutrient deficiencies can occur. Thiamin, folate, calcium, iron, potassium, and magnesium are typically inadequate in low-carb diets. The best thing to do to avoid this is to make sure you take a high-quality multivitamin to ensure you get 100 percent of the daily value. Also supplementing with a fiber supplement is a good idea to make sure your plumbing doesn’t get clogged.

Ketoacidosis occurs when the level of ketones in the blood gets out of control, which poses a severe health risk for diabetics. When massive quantities of ketones are produced, the pH level of the blood drops, creating a high-acidic environment. Nondiabetics need not fear, as the regulated and controlled production of ketone bodies allows the blood pH to remain within normal limits.

You probably know someone that is already riding the gluten free bandwagon.

Before making the decision to go go gluten-free, it is a good idea to understand exactly what gluten is, how it can affect the body and whether or not you should eliminate it totally from your diet.
First of all, what is gluten? Gluten is a broad term for various proteins called prolamin. Each grain has its own specific prolamin. It is the prolamins in wheat, rye and barley that trigger a reaction in some people.Although wheat is the primary issue for people intolerant to gluten, rye and barley have chemical compositions that are similar enough to cause the same reaction in the body. Other prolamins, like those in oats, corn, sorghum and rice don’t usually affect people who are intolerant to gluten. For people who are highly reactive to gluten, may have negative responses to oats.


For the majority of people, gluten is nothing to worry about. For some, gluten can cause big problems. The difference between those who cannot digest gluten and those who can basically boils down to the immune system. In gluten-sensitive individuals, the body considers gluten to be a harmful invader and mounts an immune response when gluten is ingested. In those individuals that cannot tolerate gluten, the immune system thinks gluten is an invader and attacks it like it would any other harmful substance. An individual with celiac disease will become more and more ill with each exposure to gluten.
After ingesting gluten, many experience immediate symptoms such as diarrhea, vomiting, abdominal pain, bloating and constipation. Extraintestinal systems like hives, itching and swelling may also occur. If a person with celiac disease follows a well-balanced diet, but continues to eat gluten, they can become dangerously deficient in vitamins and minerals like iron, folate, vitamin d and vitamin k because they are unable to absorb them. Lack of these nutrients can lead to serious conditions like rickets, hypocalcemia, coagulopathy ,arthritis, anxiety, depression, numbness in legs, arms or fingers and more.
The only treatment of celiac disease and non-celiac gluten sensitivity is complete avoidance of any food or product that contains gluten.3 Limiting the amount of gluten you eat will not prevent the damage—it must be removed from the diet in all in all forms.

This diet is not always easy to follow. Gluten pops up in many food items you would never guess had it on their ingredient list. It is often used as a thickening agent in soups, sauces, marinades and frozen yogurt. It can be found in flavored products like ice cream or protein shakes. Most food cooked with teriyaki sauce or soy sauce contains gluten. Some vitamins and supplements contain gluten. All beers and many grain alcohols are made from wheat, barley, or rye. Even beauty products and lotion can have gluten.


If you think you may be gluten-sensitive, be sure to first speak with your doctor and learn more about the condition. Don’t hop on the bandwagon without proper information.

To avoid gluten entirely, it is important to seek proper education, talk with your doctor, and check food labels and menus for allergen information.3 If you’re not completely sure, don’t eat it or use it.


  • 1-½ cups unsweetened applesauce
  • 4 Tbs raw, chunky almond butter
  • 2-3 Tbs raw, unsweetened canned coconut milk
  • cinnamon to taste
  • dash of fresh grated nutmeg (optional)


  1. Combine all ingredients in a small pan over medium heat, stirring often until all is thoroughly combined and warm.
  2. Add fresh or dried fruits and/or nuts for additional texture and flavor.


  • 1 tsp olive oil
  • 1 small onion {chopped}
  • 1 lb of  Chopped Chicken
  • 2 Tbsp taco seasoning
  • 2 cups of cooked brown rice
  • 1 cup of black beans
  • ½ cup of shredded cheddar cheese
  • ½ cup diced tomatoes
  • 1 avocado diced
  • cilantro {for garnish}


  • heat the skillet over medium
  • add the oil and onion
  • saute until soft {just a few minutes}
  • add the chicken, and cook
  • add the taco seasoning
  • stir in the rice and beans, cooking until everything is warmed through
  • top with the cheese, and cook until melted
  • remove from the heat, and top with the diced tomatoes, avocado, and cilantro



  • 4 tsp olive oil
  • 1/3 cup raw peanuts
  • 4 tbs bread crumbs
  • 1 tsp garlic powder
  • 1 tsp parsley flakes
  • sea salt to taste
  • 1 lb organic chicken breasts, cut into strips


Preheat oven to 450 F.  Line a baking sheet with parchment paper.

In a food processor, chop the peanuts into a coarse meal.

In a small bowl, house the oil.  In a separate medium sized bowl, combine the peanut meal, bread crumbs, garlic powder, parsley flakes and salt.  Dip the chicken strips first into the oil (allowing the excess oil to drip down) and then dredge them in the crumb mixture; pressing down to adhere it to the chicken.

Place them on the baking sheet and bake for about 15-20 minutes or until cooked through; when sliced in the thickest part, the juices shourld run clear.



  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 jalapenos, minced
  • 1 cup quinoa
  • 1 cup vegetable broth
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (14.5 oz) can fire-roasted diced tomatoes
  • 1 cup corn kernels
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • Kosher salt and freshly ground black pepper, to taste
  • 1 avocado, halved, seeded, peeled and diced
  • Juice of 1 lime
  • 2 tablespoons chopped fresh cilantro leaves
  • Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
  • Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
  • Serve immediately.


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2 medium-sized spaghetti squash
olive oil
salt & pepper
1 cup Natural marinara sauce
1lb prepared meatballs (lean beef or ground turkey)
1 cup low-fat shredded mozzarella cheese


  1. Preheat oven to 400 degrees.  Pierce the center of the spaghetti squash several times on all sides with a small, sharp knife then microwave for 3 minutes, flipping once. Cut spaghetti squash in half lengthwise with a very sharp knife, then remove seeds with a spoon. Lay halves cut side up on a foil-lined, non-stick sprayed baking sheet then brush with oil and season liberally with salt & pepper. Roast for 50-60 minutes, or until a knife inserted into the thickest part of the squash meets no resistance. Let cool for 10 minutes.
  2. While squash is roasting, prepare and bake meatballs.
  3. When squash is cool enough to handle, scrape flesh every which way with a fork to loosen and fluff strands. Top with 4 meatballs, ¼ cup sauce, and ¼ cup shredded mozzarella cheese each, then broil until cheese is golden brown and bubbly.