The Skinny On Salad

Uncategorized Oct 15, 2019

The queen of unhealthy, healthy food! 

Dieters everywhere immediately think of the salad when they think of eating healthy.

Whether you love or dread the idea of it, there’s one thing I can tell you for sure; just because something is called a salad, doesn’t mean it’s healthy. In fact, most salads are the worst choice you can make. Caesar Salad, Taco Salad, Macaroni Salad, Buffalo Chicken Salad, Greek Salad, Cobb Salad, Potato Salad, Egg Salad, Chopped Salad…the list goes on and on; here’s some straight talk. 

Most of these “salads” have more calories, fat, sodium, and sugar than a Double Whopper with Cheese, French Fries and a Small Soda.

Say whaa???

True story, my husband loves a Napa Salad at a local restaurant…but we looked up the nutrition facts and HOLY MOLY there is more fat and sugar in this one salad than he eats in an entire day…

Don’t believe me? Here’s the dets...

Napa Chicken...

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The Key To A Successful Diet

Uncategorized Sep 28, 2019

If you’re looking for a pill, a 3-day fix, or even a month-fix, that is not what I’m going to be talking about here, because, well…it doesn’t exist.  They say it does, but the number one thing I tell my clients is if something so easy and quick truly worked (and had lasting results), everyone would be doing it.

No, the key to a successful diet isn’t a food or a drink, it’s a mindset.  For whatever reason, nutrition is the one area of life that people refuse to accept that gains must come from sacrifice.

We work hard in our jobs to advance, we know to get strong in the gym we must work at it day in and day out, but for some reason, nutrition seems to fall outside of that logic.  Perhaps it’s because we are a society of instant gratification and hunger is ever apparent in our daily lives, but to be successful in a diet, you have to be ready to struggle.

Dieting to lose weight is hard because it is a state of deprivation. ...

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Football Survival Guide

Uncategorized Sep 01, 2019

Fall is here...even though it’s currently 91 degrees in Chicago… it is officially football season! Some people, enjoy camping or day trips to go apple picking but for many, it means one thing: football. And whether your team wins or loses, the den parties with your buddies, sports bars with their drink specials, and parking lot tailgates before games are there to support you. 

Unfortunately, what starts out as a cheat-day indulgence quickly becomes a slippery slope. Don’t let ‘Sunday Funday’ derail you completely and trickle into your week...if you know that you’re going to spend Sundays in front of the TV or attending parties, strategize your meal prep and be smart about your choices so you don’t wind up completely off the bandwagon week over week. Between the NFL and college seasons, you’re looking at five months of football with up to six days per week of games. But get this—you CAN party hard without totally...

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Labor Day Recipes 2019

Uncategorized Aug 27, 2019

We LOVE us a good BBQ, but let's be honest, the choices at BBQs aren't always the most refined :) 

And it can be tough to figure out what to eat that is going to help you enjoy the food AND not feel extra blah walking away from the party.  So we found a few awesome recipes from some awesome people that know how to cook (because let's be honest, we love food, and we love helping others love food - but having time to create new recipes just ain't in our priorities).  

So check out some of these amazing looking recipes, and even if you don't have a BBQ to attend or cook for, we recommend including these in your weekly plan for the upcoming weeks because they are pretty tasty!! 

Grilled Peach, Avocado and Crab Salad from Lexi's Clean Kitchen (click image for recipe!)

Grilled Sweet Potato Salad from Lexi's Clean Kitchen

Cilantro Lime Grilled Shrimp by Food, Faith, and Fitness 

Grilled Bourbon Chicken by Skinnytaste 


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Pre and Post Workout Tips for the CF Open

Uncategorized Jul 25, 2019

It is the CrossFit Games Open and for many of you, this might be the only ‘CrossFit competition’ you take part in all year – which means one things…nerves.  You are anxious, nervous, excited, ready to poop your pants, all of the above! 

And for those of us that are seasoned competitors, I bet you still get a lot of these feelings when that Open workout gets announced and you think about the pain cave you are about to enter and the strategy you will put into place. 

There is one major thing we CAN control around the Open and that is how we fuel ourselves for our performance come game day.  Unfortunately, what you eat an hour or two prior to that workout is just part of the equation.  Pre-workout should be considered for 24-48 hours prior to that workout.  Here are some things to start thinking about:


2 Days Out –

  • Be careful how much fiber (aka mainly vegetables) you’re taking in.  They are...
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Should Your Diet Change Around the CrossFit Open?

Uncategorized Jul 25, 2019

The CrossFit Open is upon us!! And although it may be VERY different this year given that only the top individuals in the WORLD will be qualifying for the CF Games, many of us still put a lot of weight on the Open and it is a time of high stress! 

So you may be wondering some things:

Should I be changing my nutrition at all leading up the Open?

What should I be doing the day before the workout?

I usually workout in the evening, but now I’m doing the Open at 10 am – what should I do?!?

First of all, take a deep breath!  Then CF Open is meant to be FUN.  It is a time to get together with your community, compete against YOURSELF (no one else), and see what you’re made of.  Like I said, unless you are the top of the top in the world – the Open should not be THAT stressful. 

So some things to think about when focusing on your nutrition during the Open –

Will you be training less than normal? 

A lot of times, the week leading up...

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What the CrossFit Games Taught Me About My Body

Uncategorized Jul 25, 2019

I attended the CrossFit Games for the first time this past weekend.  I was there as a spectator and helper to Lifestyle Nutrition Athletes - Team OC3Black all weekend.   I had SO much fun hanging with my OCF Family!

When you watch the CrossFit Games, all of the athletes are amazing physical specimens. Even the masters in the 40+ y/o categories are shredded. 


(Winner of Women’s 45-49 age group)

Some people probably don’t even pay attention to the amazing feats they are performing because you are distracted by these (seemingly common) bodies made up of abs, lean jacked shoulders, big muscular legs, shapely booties, etc. 

Even a lot of the spectators looked like this!! Here’s the thing though, as common as this body-type seems at the CrossFit Games, it’s not. I know that CrossFit does not do this intentionally, but the Games and these athletes make it seem that this can be attainable to anyone that attends a CrossFit class a few...

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Labor Day Recipe Round Up

Uncategorized Jul 24, 2019

We scoured the internet for some of our favorite summer recipes!  So if you’re responsible for an appetizer, salad, dessert, or if you’re throwing the whole shindig this Labor Day - we’ll help you get ready! 


These recipes are not only delicious, they are SIMPLE (we don’t like long lists of ingredients or lots of effort) and they’re pretty healthy too :) 


Appetizer - Shrimp Salsa w/ Baked Chips 

This is a protein packed, low-fat, and super easy recipe!  We recommend Beanitos chips or a baked plain pita chip. You can find the recipe from Skinnytaste HERE with macro-counts included!


Side Dish - Kale Summer Salad

This kale salad is LOADED with nutrients.  Fruit, nuts, kale, and a light dressing to top it off!  We recommend omitting the dried fruit and keeping the nuts to a minimum to save some calories.  You can find the recipe from the Balanced Berry HERE.


Main Dish - Sweet and Spicy BBQ...

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Tips for a Healthy 4th of July

Uncategorized Jul 01, 2019

The 4th of July is a fun holiday shared with friends, family and, of course food, booze and fireworks.

But, you can still have fun without sacrificing your health and fitness goals and sabotaging good habits.

While there will be a lot of tempting food and beverages – you don’t have to chose the beaten path…this holiday can either derail you or keep you moving closer to your goals.

Here are a few tips that will help keep you on track, swap out bad for the good, and overcome temptations.

First, your mindset is critical as we head into the holiday weekend…you will become stronger if you can make it through the weekend without caving to the sugar loaded drinks and greasy foods.

I promise.

First, make a commitment to yourself before the weekend begins and come up with a plan… review your goals, think about what is important… think about those shorts you’re looking forward to fitting into or the swimsuit you will be wearing ?

Give yourself a...

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How to Find the Sweet Spot in a Calorie Deficit

Uncategorized Apr 19, 2019

The foundation of all effective weight loss programs is to eat fewer calories than you burn (regardless of whether it’s keto, low-carb, low fat, IF, paleo). But the solution to your weight loss goal is not as simple as eating as little as possible; if you eat TOO low under what your body is burning each day, not only will you be miserable from hunger and lack of energy, but you’ll also be encouraging your body to harvest muscle instead of fat to fuel itself, screw up your hormones, and oftentimes that results in your body going into survival-mode and storing anything you do give it around your middle because it doesn’t know when you’ll fuel it next. So too much of a deficit can create problems for us, hormonally and otherwise (more on this below!)

The optimal calorie deficit is large enough to stimulate steady fat loss, but not so large that you’re always hungry and lethargic. Avoiding a calorie deficit that is too large is even more important for...

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FREE Guide: All About Macros

🚀 The do's and dont's of counting your macros

🚀 How to have protein, carbs, fats work for you while enjoying your food 

🚀 Learn how you can eat what you like and get the results you want.