Super Chatty Kitchen Time W/Mama D | Meal prep, protein importance, cravings explained and MORE

Super Chatty Kitchen Time W/Mama D | Meal prep, protein importance, cravings explained and MORE

Well I’m very chatty today in this video (perhaps a bit bossy) BUT I promise this video is chock full of great juicy nuggets and a tad bit of humor interjected throughout. Here is what you can expect to find in the video below: – Meal prep and timing myths –Why you need to keep protein high for fat loss and sexy curves –Benefits of increasing protein intake –How your meal composition (macros) are a HUGE factor in your hunger, energy and cravings –Why dietary fat is so important for battling hunger and cravings –The BIGGEST key for success with fat loss (IMO) –Why your hunger inconsistencies may exist –The real truth bomb about achieving results –How to evaluate WHERE your consistency habits are broken –Your homework and some tips on where to get started Share this:EmailPrintFacebookTwitterGooglePinterestLike this:Like...
Let’s Talk- Nutrition consistency and multitasking

Let’s Talk- Nutrition consistency and multitasking

I do a TON of multitasking in order to stay on track with my goals. This is something I preach to my #DitchDeprivation clients incessantly for them to build habits in line with their goals. In this video I’ll show you one of my fave fast protein fixes, some simple tips for you to test and how you can tweak them to work for your life and goals. I’ve opened up my nutrition coaching and a few spots remain. You can read more and get on board with me or one of my coaches HERE. Share this:EmailPrintFacebookTwitterGooglePinterestLike this:Like...
the beauty in surviving a shit sandwich – my divorce musings

the beauty in surviving a shit sandwich – my divorce musings

As we embark on the beginning of a new session of Goddess Body University, it brings me back to last year when I was going through the process of divorce, I was completely out of touch with my body. I’ve seen countless women also come into a crossroads in their life, ready to shed layers of insecurity, finally ready to take their self-care seriously and de-stress. I know this personally all too well. Stress was an understatement in my own personal journey last year. I had put this undue pressure on myself to “keep it together”. I had been “keeping it together” in my marriage for about 13 years for the sake of my children. Tearing apart a family was a guilt I did not want to bear. Until one day I looked in the mirror and realized that I had robbed myself. I was spending my days avoiding the truth, making excuses and busying myself so I wouldn’t have to deal with reality. I didn’t know who I was anymore. I was coaching women to be strong, confident and powerful in their lives when I felt like a phony, fake and crumbling mess. During the thick of it, I found my strength in teaching women to do what I did not have the mental fortitude to do for my own life. What I didn’t realize is that while being a teacher, I was indeed the student. I learned that my timing needed to be just that, mine. No one could tell me what or how I needed to live. I had to come to this realization on my own....
Train Like A Goddess Competitor

Train Like A Goddess Competitor

Train Like A Goddess Competitor- FREE 14 Day Challenge A FREE Challenge geared to give you a real feel for a Goddess competitor lifestyle! What is it? Over the past 3 years I’ve been coaching every day women, just like you, to get on stage for a bikini or figure competition. Heck, I myself have competed on stage 7x successfully and learned so much along the way. Through my own personal experiences with lackluster coaching that left me starved, depleted and on a mental downward spiral, I made it MY mission to coach women the healthful “Goddess” way. This 14 Day FREE Challenge will provide you with a great taste of what training is like, how to start eating like a competitor and how mindset is one of the key components to lasting success. In an effort to get MORE women comfortable on the gym weight room floor, I am inviting you to join me for 14 days of training and also eating and thinking like a Goddess Competitor. You’ll get an average of 10-12 workouts in over the 14 day challenge (mainly weight training but some HIIT cardio as well). This will likely be much different training that you are used to, but that’s ok because I’ll be in the private Facebook group the entire time to help you out! Remember…in order to achieve something you’ve never had, you will have to do things you’ve likely never done before right!? How Do You Sign Up? Click here to add yourself and then you will get FREE from me: 14 Day Workout Calendar from June 6th-June 20th with some flexibility so...
Diet Hacks, Macro Tips & Grocery Essentials

Diet Hacks, Macro Tips & Grocery Essentials

Hay there!!! Before I forget I wanted to invite you to my FREE Webinar “10 Things To Stop Doing When You Are Trying To Lose Weight”. It’s a lengthy title but it pretty much nails down what I’m going to teach you! PLUS, those on the webinar will get first access to pre-register for our coveted nutrition program #DitchDeprivation. It will be super limited in space and we won’t open back up till Spring of 2021. Moving on, today I’ve got a round up from a grocery haul PLUS throughout the video I give you TONS of diet hacks, macro tips and grocery essentials that I can’t live without whether I’m in prep or not. One of the most common problems that I see with my clients once they hit a fat loss plateau is that they are eating a bunch of excessive calories by way of some of the things I mention in this video. EVERYTHING ADDS UP. I repeat- EVERYTHING ADDS UP and this could be one of the many reasons why you may be packing on the body fat or struggle to change the shape of your body. Here is a link to Amazon where you can find a ton of the items (and more) that I discussed here in this video. This can again be one of the multiple reasons you may feel like you are stuck or need to reboot some old calorie-heavy habits into some low calorie ones. Again, I’d love for you to join me for my Free webinar on Sunday, December 20th at 9am and walk away with some actionable strategies...
Costo Grocery Haul

Costo Grocery Haul

Here is a video run down of some of our essentials for our healthy eating lifestyle PLUS some tips on how we use these items! You’ll find lots of protein items, veggies and some new ways to mix it up with your nutrition. We follow a #DitchDeprivation approach which means we fill our diet mostly with whole nutritious foods 90% of the time and then allow for some #SanityFoods like chocolate, breads, candys and snaxxx! This approach is done with macro counting (calories broken down into protein, carbs and fat goals for the day). We use this method to help our clients achieve stellar results like these. Enjoy the video below and if you want to join me in a FREE Virtual Workshop “10 Things to STOP Doing When You Are Trying to Lose Weight” on Sunday, December 20th enroll here (limited to 100 participants). Share this:EmailPrintFacebookTwitterGooglePinterestLike this:Like...
Five Minute Friday- February 14, 2020

Five Minute Friday- February 14, 2020

Here is my “Five Minute Friday” round up of some things that I’m using, loving or pondering in my quest towards a more #FitFunFierce life. I send this on Friday’s for free in my newsletter. Hopefully you find something that motivates you to spark a new habit, change your mindset and eventually improve your life. You can watch the video version or you can read on below! #1- FIT ~ Something that never leaves my arsenal of supplements is a good QUALITY Omega 3. I don’t skimp on good quality supplements. I try to supplement minimally, however there are things that can’t be overlooked or skipped if you aren’t consuming within your diet. While Omegas can be obtained from things like fatty fish, flax and chia seeds the reality is we don’t usually consume enough to be effective. Don’t grab just anything off the shelf because it’s on sale as it’s probably got a ton of fillers in it. THORNE is my fave brand by far. You likely haven’t heard of them and that’s because they don’t throw tons of money into marketing but rather into the science and research of improving their products. I use these here and also recommend my clients take them as well. Omegas help reduce triglycerides, repair and improve metabolic function which will in turn help you burn fat more effectively.   #2 FUN ~ A fun little tool that I’m loving right now is the Oxo Good Grips Chopper. It is making food prep a whole lot faster. You guys, even though I’ve been doing this forever, I still have days when I...
5 Minute Friday – February 7, 2020

5 Minute Friday – February 7, 2020

Here is my “Five Minute Friday” round up of some things that I’m using, loving or pondering in my quest towards a more #FitFunFierce life. I send this on Friday’s for free in my newsletter. Hopefully you find something that motivates you to spark a new habit, change your mindset and eventually improve your life. You can watch the video version or you can read on below! #1- FIT ~ I’m often asked about my favorite protein bars. I’ve tried so many through the years and my basic parameter for a protein bar that’s worth my macros is: under 300 calories and at least 20gm of protein. I’m also not a fan of sugar alcohols because of the bloat factor I experience. So I’m cycling thru a few faves currently but I’d have to say at this point in my life that my hands down fave for taste, digestibility and protein content is the Outright bar. I’ve tried almost all flavors and I have yet to be disappointed. We don’t carry them in the studio just yet, but hopefully soon. The texture is like cookie dough – soft and mouthwatering. They are a solid snack. Beware – they are addicting!   #2 FUN ~ I know we don’t want one more app to have to engage with. Trust me. BUT – I’m loving the free Marco Polo app. I call it “Snap Chat for old people” 🙂 It’s super simple to use, which I love, and it allows me to create a family video chat thread (so I can see my adorable grandbaby often). It’s much easier to capture...
5 Minute Friday – January 31, 2020

5 Minute Friday – January 31, 2020

Here is my “Five Minute Friday” round up of some things that I’m using, loving or pondering in my quest towards a more #FitFunFierce life. I send this on Friday’s for free in my newsletter. Hopefully you find something that motivates you to spark a new habit, change your mindset and eventually improve your life. You can watch the video version or you can read on below! #1 FUN ~ While I know money doesn’t buy happiness, it does offer freedom in our lives to do more things that we enjoy. I wasn’t taught about saving, debt, credit or retirement growing up so it left a lot of questions once I opened my business over a decade ago.   It’s never too late to learn how to make your money work for you, get out of debt and feel powerful around your finances. It’s definitely not something I would’ve considered “fun” but now that I have clarity around it, I want everyone to experience it as well. Last year I read The Total Money Makeover by Dave Ramsey and it was a game changer. I’m currently reading The Complete Guide To Money and that has also been an eye opener. I always felt like I was pretty good at managing my finances but this relieved so much stress which I think adds to me being a more FUN person overall 🙂   #2 FIT ~ A good nights rest is every fit Goddesses best friend. I can geek out on the benefits of good quality SOUND sleep, but I think you already know. Lowered cortisol, improved recovery, optimal brain...
How Much Does It Cost To Compete?

How Much Does It Cost To Compete?

Since opening up the waitlist for my Goddess Body Elite Team, the questions have been rolling in. The most frequently asked question was “How much does it cost to do a show?” In this video I will talk about the costs you can’t skimp on, and also the things you can be a bit more cost effective with. These are ballpark averages of what I’ve seen in the industry thus far. Again, they can greatly vary depending on the location, vendors, promotors, etc. In this video I discuss costs for : NPC Card (you MUST have this to compete): $135 Fees for the category you compete in. Depends on the show promoter but typically between $100-$120 per category (you can compete in as few as 1 and more depending on age, experience, etc.) Hair: $100-150 Make-up: $100-150 Tan: $130-150 Nails & Toes: varies Hotel costs: varies Suit: I’ve seen as low as $30 in upwards of thousands. Average is around $350-500. Shoes: $50 Jewelry: $50+ Tickets to the show for your significant other (if you have one). Morning show vs. night show: $40-100 Bikini Bite: $15 Photography: $65-85 and a few other random tid bits about that day that you won’t want to miss. What I also didn’t cover was allllll of the other costs that you will incur in your new lifestyle PRIOR to the actual show expenses. Things to also be considered are: Monthly competition coaching expense (unless you DIY). This varies and I’ve seen coaches charge anywhere from $150-$1000+ per month Food (impossible to guesstimate. Depends on how long your prep is and multiple other factors)...
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