My Top Fitness Tips

  • Create a plan, and stick to it, consistently.
  • Find out your maintenance calories, minus 500cals and start eating that amount of calories a day to lose 1-2 lbs per week.  You can use an online calorie calculator.  If you have a lot of weight to lose, you may lose quicker than that.  When we don’t fuel our bodies for success and health they crash! Eating too few calories causes us to be nutrient deficient.   I track my diet on
  • Incorporate exercise into your life.
  • Weight training should be done atleast 3 times per week, and then a REST day in between.  Cardio can we done everyday, but is not necessary at all.  Abs are made in the kitchen, not the gym.
  • Our muscles are broken down in the gym, and re built when you rest.
  • Try to eat your body weight x 1 in protein per day
  • Play around with macros- high carb vs low carb.. some work better for others
  • Try to eat healthy, nourishing food 90% of the time, and treat yourself the other 10%
  • Nutrition is the NUMBER ONE important thing when trying to get lean.  You can not out exercise a bad diet.
  • You will fail, probably lots of times, DO NOT GIVE UP.  Failures and mistakes are so critical for growth, and each time you fail, you are still closer to your goal, and know so much more about yourself in the process.
  • Weight loss is not a linear equation.. it fluctuates up and down.
  • Don’t be hard on yourself, if you mess up and don’t follow through brush it off and start again.
  • Don’t weight yourself to often, pay attention to how your clothes fit etc.  Weighing yourself can cause you to lose motivation quickly as like I said weight loss is not linear.
  • Muscle weighs more than fat.  Don’t become frustrated if you don’t see the scale moving.  You may still weigh the same, but I guarantee you will be tighter, leaner, and smaller and your clothes will fit different.
  • Enjoy and TRUST the process.  You may stall, or hit plateaus, just shake it up, try new things, go to a new class, be patient, and the hard work will speak for itself!
  • Don’t try to do everything at once, try to incorporate small daily habits and goals.  This is not a crash diet, lose 10 lbs in one week.  It is a healthy, long term way of living.  So if you can’t see yourself sustaining your new plan, it’s not the right one.


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