5 Ways to Make Quarantine Just a LITTLE Bit Better

The world is an absolute dumpster fire right now. Like…what is actually going on? You might be feeling a little confused, a lot anxious, and really uncertain about your job, your income, the health of yourself and your loved ones, and your sanity. Cuz for most of people, their schedules and lives have been flipped upside down – and that’s … Read More

My Favorite #TreatYoSelf Moments Right Now

I talk a lot about my #TreatYoSelf Method- and I want to tell you exactly how I use it on the daily…. But first, let’s clear something up… Foods are not good, bad, right or wrong. I chose years ago to drop the labels and instead eat for energy, enjoyment, satisfaction, and alignment with my goals. And sometimes chocolate or … Read More

5 Tips to Stay On Track This Weekend!

It’s pretty easy to stick with healthy nutrition habits when we’re in our normal routine with structured time, and planned and prepped meals, right? But for lots of women, when the weekend hits, all that effort goes right out the window. And it might not seem like that big of a deal…it’s just a few days, right? Well, not exactly…cuz … Read More

The Dirt on Eating “Clean”

There’s no shortage of fad diets out there- Atkins, Keto, Zone, Paelo, Dukan… And it’s no wonder people keep falling for them as if they’re the solution. These diets are celebrity endorsed, they’re mentioned in every ‘health’ magazine out there, they’re talked about on the news and talk shows- they’re everywhere. And as someone who has tried pretty much every … Read More

What NOT to do come January 1st.

Wanna know the #1 reason women don’t join a program like Wicked Fueled Coaching Club? What they say: MONEY. What I hear: I’m afraid to take a risk- I don’t want to fail and I don’t want to waste my time, your time or my hard earned money. And look…the M word might as well be a 4 letter word … Read More

7 Simple Ways to Build a Healthy Lifestyle

I speak with women frequently who have made huge, sweeping changes, going all in on diets and exercise routines and as a result, they’ll lose some weight initially…but it never lasts. Eventually they return to their old habits, which isn’t surprising given how restrictive diets usually are. In this blog I am going to be giving you 7 small habits … Read More

Why I love being “Casually Fit”

I’m what I like to call Casually Fit. Here’s what I mean by that: I don’t put any stress on myself to eat a certain way, look a certain way, or exercise a certain way. Sure, I might have moments where I’m like “damn…did I really eat that whole box of Mac & Cheese?” but those moments are rare and … Read More

The TRIPLE A Method to STOP Over Snacking

Do you ever feel like once you start snacking, you can’t stop? Like, once your hand goes into the popcorn bag, you’re done for? Or once you eat a cookie, you need to eat 5?! I totally know what that feels like because I used to feel the exact same way. Food had total control over me and I had zero control … Read More

The #1 Reason DIETING is Sabotaging Your Weight Loss Goals

I’ve tried more diets than I can even remember, so as you’re reading this article, remember that I’ve been there, too. I’ve been the girl that lost and regained the same 15-20 pounds over and over again. I’ve been the girl who jumped from diet to diet hoping that the next one would be IT! I’ve been the girl who … Read More

CRUSH Your Sugar Cravings- Without giving up sugar!

I used to be the girl who couldn’t keep sweets in the house. In fact, I’d have my roommate hide them from me because the idea of just having one Reese’s peanut butter cup or Oreo was just…crazy. Even when I was younger, I used to be SO JEALOUS that my sister could save her Halloween candy for months and … Read More

6 Not-So-Healthy “Health Foods” That Might Be Stalling Your Progress!

Food marketers are GENIUSES. I really mean it. They can convince us that we need to buy gluten-free, vegan cookies even if we’re not gluten-free or vegan. They can convince us that Cheerios are a good source of protein. They can even convince us that drinking soda is healthier because it contains real sugar as opposed to artificial, and if … Read More

A Game Changing Way to Approach Fat Loss

At a basic level, the concept of clean eating is about eating whole foods that have undergone minimal to no processing. Clean eaters are eating foods as close to natural as possible. And I actually really love this concept. The idea of eating whole, healthy and unprocessed foods sounds great to me.   What I don’t love though, is how … Read More

Healthy Lifestyle Revamp Part 1: Kitchen Update

“Abs are made in the kitchen.” We’ve all heard this, right?  While there’s certainly something to that, what you put into your body goes a lot deeper than seeing visible abs, especially from a health perspective. But let’s be honest- we want to look good, right? We want to look and feel healthy and vibrant, we want to look fit (whatever … Read More

How to Lose Weight Without Feeling Like You’re Dieting

Even if we’re eating the right stuff, if we eat on autopilot or out of fear that we’ll get hungry, we’re setting ourselves up for a huge struggle. The six tips I have for you below will teach you how to snack less, how to know when you’re really hungry, how to stop mindless eating and how to eat until … Read More

8 Habits of Healthy, Fit People

Being healthy and fit is so much more than being lean and weighing a certain number on the scale. In fact, I’d argue that being lean and weighing a certain number has very little to do with being healthy. Health and fitness is an inside job and the habits that healthy, fit people have are not only doable, but they’re … Read More

3 Tricks for Faster Fat Loss

You want to lose fat.  You want to be comfortable wearing shorts and tank tops in the summer. You want to feel good in your skin and be confident in your body. You’ve tried the diets, the cleanses, the detoxes and the latest exercise fads.  You got results of course, but they didn’t last. One of your goals for 2017 … Read More

7 Reasons You Need to Up Your Veggie Intake ASAP

The ultimate health food has go to be veggies. You know it, I know it, everyone knows it.  Filled with fiber, vitamins and minerals, veggies are a natural source of carbohydrates (yep, veggies are a carb! GASP!) that can help us look and feel like a million bucks.  In this article I’m giving you seven reasons why you need to … Read More

5 Dangerous Effects of Quick Fix Diets

Last week I was chatting with my client who wants to get leaner, tighten up and lose a bit of fat.  Cool. Nothing new and nothing I’m not used to hearing.  What sort of surprised me, though, was her saying “I mean, I’m 32 years old.  I’m probably going to have to do something pretty radical if I want to … Read More

Cravings: Why they happen and what we can do about them.

Cravings can show up in a number of ways.  We can crave specific foods, textures, flavors, even certain times of the day can bring on cravings (3pm slump anyone?). If you’re into reading up on nutrition, I’m sure you’ve seen lots of different tips on how to handle cravings. Things like going for a walk, drinking water, reading a book, taking … Read More

Exactly WHAT to eat, WHEN to eat it and WHY

I get tons of questions from clients and fellow gym goers about what they should eat at any given time of day- before working out, after working out, when they’re craving sweets, etc.  I’m laying it all out for you here to take away the nutrition confusion once and for all. Whether your goal is fat loss, muscle gain or … Read More

The Truth About Weight Loss and Moderation

Do you get super frustrated and want to throw your phone through the window when you see an Instagram fitness “model” post a pic of them about to take a bite of pizza and caption it “everything in moderation!” while flaunting their flawless physiques. I used to, too. I’d get so frustrated because all these women with great bodies were … Read More

How Do Treats Fit Into a Healthy Lifestyle?

When I’m coaching my clients, and when I’m considering my own nutrition, I like to keep things tasty and physique friendly. If you’ve be following me for any period of time you probably know that I have a pretty big sweet tooth and love a cockatil or two from time to time. I am 100% positive that the reason I … Read More

Mindless Eating Series Part 1: The Good vs Bad Food Mentality

Mindless Eating occurs when we don’t pay attention to what we are eating or the amount we are eating. Have you ever sat down on the couch with a bag of M&Ms and suddenly the bag is gone? Or maybe you’re at a cookout and sit in front of a bowl of chips then before you know it there are only crumbs left. If so, … Read More

How the #TreatYoSelf Method Leads to Fat Loss and Food Freedom

A lot of my clients have told me things like: “I can’t have ice cream in the house because I’ll eat the whole container.” “I can’t buy cereal because I’ll eat the whole box.” “I shouldn’t buy peanut butter because I eat the jar in like two days.” When you really think about it, we kind of set ourselves up … Read More

The “I Don’t Like To Cook” Guide

a There used to be a time when I would look forward to going home from work to make dinner from scratch.  Mediterranean Chicken, homemade pizzas and broiled steak tips with beautiful side salads were all in my cooking repertoire.  Having a 9-5 job with no commitment other than feeding myself and sometimes friends, made the task of cooking seem not … Read More

The Fueled Physique Healthy Foods List

When a client comes to me asking for nutrition help, the first thing I’ll send them is this list.  It includes all super healthy choices so they can grab and go when they’re going to the grocery store on their weekly shopping trip.  It is not all inclusive and I do tell all my clients they can and should eat … Read More

How To Eat Healthy When Traveling

In my pre-personal trainer life I worked in an office and I had to travel pretty frequently.  I remember thinking how traveling always threw me off my nutrition game because I couldn’t batch cook and meal prep the way I would at home and I would make less than ideal choices when it came to what I ate out of convenience.  … Read More

My Kitchen Short Cuts

When I need a quick meal or snack, these are my short cuts that are super tasty, filling and satisfying 🙂 Shredded Chicken I make this every week.  I cook a few chicken breasts in a crockpot with chicken broth on low for 3 hours and voilà! It’s done!  I add this chicken to everything throughout the week.  Rice, salad, stir … Read More