Alright, so the economy continues to screw us over (yay!). But, there are ways we can still eat healthier without breaking the bank. I did a quick google of "the average meal out cost in 2026" for one person and here is what I got: Fast food = $10-$25 Casual/Fine = $25-$50+ A lot of you are on the coasts and I believe you're likely paying more (idk you can tell me below lol). My partner and I consider it a win if we go out to eat and it's under $100 here in kansas city. Anyway, some of that is to also highlight just where we put our investments for our health. Recently, I adjusted my coaching service packages to reflect my goal of making nutrition & fitness more accessible for everyone. There is this group which has a subscription of $30/mo and you have access to my help always, resources, hopping on calls etc. My suggestion is the plan & set a limit on the number of times you eat out. I never suggest to just never eat out lol we are social creatures, but more so to just help plan and stay on track with your goals. For those you may not feel they have the cooking skills, which makes this shit hard too, take a look at this link: Learn To Cook At Home. This website has a plethora of tools/articles at the ready for you as well. My personal favorite, when just talking about good, healthy home-cooked food is: NYT Cooking - Recipes and Cooking Guides From The New York Times. This is LIFE for me. I use NYT cooking multiple times a week. It can help reduce food waste as well by searching the ingredients you have at home and whipping up the recipe. You can also search by the amount of time you want the meal to be complete (20-30 minutes). Their recipes are 🔥, for real. I would recommend this if you're more savvy in the kitchen BUT if you are trying to learn a bit more, search the "easy" recipes and explore those. Happy Saturday!!! ~Coach Em

Happy Saturday you fine people! Apologies for me seemingly being MIA- I think some of you know that I work in the Behavioral Pediatrics Research Department for Kansas University Medical Center. If you didn't, now you know. My work there is dedicated to coordinating healthy lifestyle research, i.e. helping to develop interventions for pediatric obesity and most recently, helping to coordinate the implementation of a pediatric clinical practice guideline to identify patients needing the treatment intervention. Whew- a lot. Basically March/April is a heavy recruitment period and I had been covering for a coworker who was on maternity leave. Anyway, she's back (thank god) and I hopefully have more bandwidth for the fun stuff (this). Be on the lookout for some meetings coming up in the next couple of weeks! ~Coach Em

Hi all! Sorry for the late notice- I will work on the zoom reschedule for this week. Schedule got dicey on me. Stay tuned and apologies again! Coach Em

Happy Monday everyone! Had a quick question about our meetings: How would we feel about recording some of them? More so the educational ones that I have PowerPoints built for. You don't have to be on camera. For example, the one tomorrow which is over Nutrition for Travel is a very hot topic that can help a lot of people. There are people in this group who might not be able to attend but would love to watch a recording/training over it. So, let me know: Would you watch a recording of a virtual educational meeting?

Hey parrrrty people!! I am finishing up the final touches on our first module for Skool: Calculating Calories for Maintenance. This module will hold the information for a key concept I think each person needs to know and understand right at the beginning of their health and fitness journey. See the outline below: - Maintenance Defined - Why nutrition matters for maintenance - Understanding Total Daily Energy Expenditure (TDEE) - Overview of macronutrients (carbs, fats, proteins) and their purpose - The Calculation Equation - The easier equation - Tracking the variables that contribute to TDEE - Success! I am hoping to record and post this module to our classroom within the next couple of weeks. That being said, this module will be FREE to all of my premium members, but a really low $19 investment for all other members. As you know, my goal is to bring the most up-to-date education and information to you all but doing so in the proper way TAKES TIME. Majority of these modules and courses cost hundreds of dollars typically, but I promise to keep these modules as accessible as possible for all my queer-folk. Please drop any questions you have below- exciting stuff still coming your way!! Coach Em