I’m on my lunch break scrolling social media and I just came across a post asking: “Women who struggle with losing weight, would you rather learn how to make pineapple tea today or chia seed water?” And honestly, this is why I want my girls to be VERY careful with what you consume online. There is nothing wrong with pineapple tea. There is nothing wrong with chia seed water. But if the entire solution being presented to a woman who is struggling to lose weight is “drink this and lose weight,” we have a problem. Because losing weight isn’t really about finding the right tea. It’s about understanding your calorie intake, protein, fiber, hydration, movement, strength training, sleep, stress, portions, consistency, and most importantly your habits. A quick fix may temporarily change the number on the scale, especially if you’re losing water or simply eating less because you’re replacing food with a drink. But that doesn’t teach you what to do when life gets busy, you’re traveling, you’re eating with your family, you’re stressed, or you don’t have that special drink available. And THAT is where people struggle. I understand that people are building businesses and trying to make money. Nothing wrong with that. But if we’re truly trying to help women, we have to teach them how to create sustainable results not just how to get a temporary result. Don’t just give women something to drink. Teach her why she’s struggling, what needs to change, and how to maintain the results once she gets them. Your goal shouldn’t be to find the next weight-loss hack. Be careful what you let social media convince you is the answer. 💕

I want to talk about something I’ve learned over the years working with clients. Meal plans work. The problem is that a meal plan can become really difficult to follow when real life starts happening. You have the work dinner you didn’t plan for. Your family wants to go out Friday night. You’re traveling and didn’t bring your meal prep. Your meetings run over and now you’re starving, so you grab whatever is available. Life happens. And I don’t want my clients feeling like they failed because they couldn’t perfectly follow a sheet of paper. When I first started creating nutrition plans, I was much more rigid. I wanted my clients to eat exactly what was on the plan, exactly when it was on the plan. And when they went off of it, I would think, Okay, how do I get them back on track? But over time, I realized something much more important: People don’t need to be perfect with their nutrition. They need to understand how to make good decisions consistently. That’s why I teach my clients nutrition principles and habits, not just a list of foods they’re allowed to eat. Here are three of the biggest ones I want you to focus on: 1. PROTEIN SHOULD BE THE ANCHOR OF YOUR MEALS. Before you start building your plate, think about your protein. Chicken. Fish. Lean beef. Turkey. Eggs. Greek yogurt. Tofu. Whatever fits your nutritional needs. Protein helps support muscle maintenance, keeps you fuller longer, and is especially important when your goal is to lose body fat while maintaining lean muscle. You don’t have to make nutrition complicated. Start by asking yourself: “Where’s my protein?” Make that a habit. 2. LET YOUR ACTIVITY LEVEL HELP GUIDE YOUR CARBOHYDRATES. Your body doesn’t have the same energy demands every single day. If you’re training hard, your body needs fuel to perform and recover. That’s where carbohydrates can be incredibly useful. Think rice, potatoes, oats, fruit, whole grains, beans and other carbohydrate sources that fit your plan. On a rest day, you may not need as much energy from carbohydrates as you would on a hard training day.