HOW to Make Weight Loss Happen

“The older they are the bigger they get the deeper the roots grow and the harder they are to uproot.”  Darren Hardy, The Compound Effect. I’ve been thinking a lot about habits lately and why they’re so freaking hard to change. This quote says it all. Few things in life are more powerful than our habits. Whether they’re good or bad, … Read More

4 Unconventional Tips to Help You Reach Any Goal

> Want to finally achieve your goals?  > Want to finally start seeing results from all your work in the gym?  > Want to feel safe around all food all the time?  > Want to change the way you think about yourself, your life and your relationships all day long? I think everyone can answer ‘yes’ to at least one … Read More

Body Transformation Secrets

When we make a goal to change our body in some way, our main focus is usually on our diet and exercise routine.  And rightfully so- having both of those components on point is really important when you’re looking to lose weight, build muscle, run faster, whatever.  As important as nutrition and exercise are, there are a few other components … Read More

Can you trust yourself to do the right thing?

We’re really good at talking ourselves out of doing the “right” thing when it comes to getting outside of our comfort zone. That’s why we order a pizza instead of cooking roasting chicken and veggies for dinner. That’s why we choose to watch another Friends re-run instead of working out for the 3rd time this week? That’s why we don’t apply … Read More

Four Quick Ways to Debloat After Indulging

I got an SOS email the other day from one of my online clients who was panicked because the scale was up about six pounds after her vacation.  She was upset about potentially undoing all of her hard work and being right back to where she started almost 8 weeks ago. After doing some mindset damage control, I told her that … Read More

Dining Out: Fat Loss Style

Life doesn’t stop when you have a weight loss goal.  This can be really annoying because HELLO!? You want to lose weight and how can you do that when everyone wants to go out to eat?! OR is can be super exciting because you absolutely can still have a social life, go to parties, out to dinner or out for drinks … Read More

Why you should absolutely, positively, 100% celebrate any win…even if you really don’t want to.

Deciding, committing and taking action to embark on a weight loss journey is a big deal.  It’s a big decision which can include a whooooole lot of changes.  Changes like: eating different foods ordering a salad instead of pizza explaining to friends/family/coworkers why you’re ordering the salad instead of the pizza dealing with their reactions to your explanation people telling you … Read More

Get out of that funk, girlfriend!

We all have ‘those days.’  Some of us even have ‘those’ weeks or months. You’ve been there- the days where you get up on the wrong side of the bed, where you can’t seem to shake the funk, where you just feel BLAH.  The frustrating thing is that sometimes it happens and we don’t even know why.  Everything can be … Read More

Go From Stressed Out to Blissed Out

Feeling stressed out all the time is really draining. Along with high stress can come low energy, low motivation and lots of anxiety. It’s so hard to get through the day when you feel like you’re dragging and are only able to put half-effort into everything.  I know, I’ve been there.  I went through times like this for the last … Read More

The Four BEST Exercises for Fat Loss

Confession: I kinda tricked you with that title 🙂   I’m sure you’ve heard by now that “you can’t out exercise a bad diet” and that’s very true. Fat loss is like 90% what you’re diet looks like. So while the four exercises I’m going to give you today will not be the end all be all to your fat … Read More

How to get your mind right and make weight loss easier

Before we start I have something I’m SO excited about 🙂  I’ve revamped my #simplesanesuccessful Fat Loss Nutrition Guide!  Now it includes more info on letting go of guilt, how to incorporate treats into your diet without derailing your fat loss progress, a food tracker and a whole lot more detail on all the foods included in the plan!  Now … Read More

Did you weigh yourself this morning?

I bet you did 😉 Did you like the number you saw?  Did you get overly excited if it was low? Did it feel like a low blow if it was higher than expected?  I’ve been there…on both ends, so you’re definitely not alone. I have my nutrition coaching clients take a little vacation from the scale for at least … Read More

Self-Sabotage: Why We Do It and How We Can Stop

Do you ever wonder why we work and struggle so hard to eat healthy, change our lifestyle and lose weight, only to sabotage ourselves after just a few days or weeks? It seems pretty counter- intuitive that after eating healthy for a period of time or even losing a few pounds we would choose (because yes, it’s a choice) to … Read More

Top 3 Female Strength Training Myths BUSTED!

You can plug away on the treadmill for hours every week and never touch a dumbbell and yes, you can get smaller and lose some weight, but that lean, toned look is achieved by hitting the weights.  In order to look toned you have to lose the body fat that is covering your current muscle.  If you don’t have a … Read More

It’s Never About the Food

There’s been a common theme in the Fueled Physique universe this week. I’ve gotten four separate messages from women who feel like they’re overeating or bingeing and can’t figure out what’s going on. And I’m right there with them. Every couple of weeks I buy a package of mint Oreos (don’t knock it til you try it!). They’ll typically last me a … Read More

The SANE Nutrition Method

A lot of women tell me that their biggest struggle when it comes to weight loss is nailing down nutrition strategies that actually work long-term.  We’re inundated with quick fixes and the promise of fast results and a new diet pops up almost daily and it’s super intriguing to jump on board, but by now I think we know that cutting … Read More

6 Ways to Start Appreciating Your Body Today

Before we get to the blog, if you’re wanting to develop a better realationship with your body and improve your body image, sign up for my FREE 21-day Imperfectly Perfect Body Love Project guide. It is designed to help you cultivate the mindset that will help you get the physique results you’re chasing because lasting changes begin with your MINDSET. The Imperfectly Perfect Body Love Project … Read More

So, You Want Abs? Part II

Just like Dan mentioned in So, You Wants Abs? Part I, if you want to see your abs your main focus has to be fat loss.  Exercise is great for building muscle and certainly plays a part in the fat loss process, however, it plays a much smaller role than you might think.  What really matters is what goes into your … Read More

So…You Want Abs? Part I

My favorite guy is back with another awesome post for us!  In case you missed Dan’s first two posts, you can find them here and here.  A little intro: Dan is an epidemiologist, strength & conditioning coach, just became an instructor at the National Personal Trainer Institute teaching future personal trainers the ins and outs of the job, loves burritos and loves puppies-a muscle … Read More

Moderation = Weight Loss

Not too long ago I put up a post on Facebook saying that I’d be showing my inner circle peeps exactly how I eat for fat loss vs how I eat for moderation. I actually planned a whole email series around it.  However, what I’ve come to realize after working with my online coaching clients and following my #simplesanesuccessful guidelines … Read More

What Happens When Weight Loss Becomes…Easy?

Easy weight loss…it seems like that would be ideal for anyone who wants to lose weight- no food is off limits, you can have whatever food they want as long as you’re balancing it out over the course of the day and you’re being mindful of portions and servings.  For some, though, feeling like they’re not even dieting is causing feelings of … Read More

The Mental Side of Weight Loss

“This is a lot of work initially, especially mentally.”  This is what one of my coaching clients who is in my 8-week fat loss program told me last week.  She is absolutely right. Weight loss and habit change takes a lot of work.  It takes a lot of time, effort and mental energy and it’s not easy.  It can be simple, sure, but not easy.  … Read More

Put a Stop to Nighttime Eating!

I hear from clients a lot that they eat really well during the day then at night they go nuts.  They have a snack before dinner, dinner, seconds helpings at dinner then something sweet after dinner.  That’s about three meals in a very short amount of time!  Then there are those who snack and eat sweets or chips while sitting on the … Read More

How to Have a Social Life While Losing Weight

I just kicked off an 8-week fat loss coaching program this Monday!  Me and 9 others are ready to rock and everyone is excited!   The biggest point I can stress to these guys, or anyone looking to lose weight, is to know, understand and accept that life will happen.  The world doesn’t stop, people don’t stop making cookies, going out to eat or going out to … Read More

Five Weight Loss Myths Debunked!

There are a whole lot of misconceptions when it comes to weight loss.  Information on the topic is abundant so how do we know what’s true and what’s not?  I’m about to tell you 🙂  I’m giving you the top five myths I hear when it comes to weight loss and how what to do instead.  Let’s just dive right in!

How I Gained Control Back Over Forbidden Foods

Nowadays it seems like we all have a list of foods that we simply won’t allow ourselves to have.  For me, it used to be things like chips, trail mix, nuts, peanut butter, ice cream, candy and any kind of baked good or pastry.  I’m sure I’m leaving things out, too if I’m being totally honest. Due to my warped dieting … Read More

Do We Give Food Too Much Power?

  I posted this on my Facebook page earlier this morning.  I wanted to put it out there because for YEARS I would have done some combination of A, B & C. A couple of my coworkers were joking with me just last weekend that I must have some kind of hidden secret because there was no way I could … Read More

How Much Do You Really Prioritize Weight Loss?

If I had a dollar for every time someone said to me “I just can’t lose weight!  I’ve tried everything and it’s just not coming off” I could probably be sitting on a beach chair in the Bahamas sipping a cocktail instead of hanging out in cold & rainy Boston 😉 For a normally healthy individual there are only two … Read More