Case Study: Debbie C.

case study lifestyle Feb 04, 2020

Debbie worked with Coach Christina from March to September 2019. During that time, although she did not lose a ton of scale-weight, her body composition changed dramatically, and she improved her relationship with both food and her own body image. 

We started with actually UPPING her caloric intake, as MyFitnessPal had suggested a number that was far too low for her, around 1300 calories. So we started out by actually having her eat MORE, and work on eating more nutrient-dense foods. Specifically, we focused on getting protein and veggies into meals and snacks throughout her day. We also cut out afternoon coffees to help make her sleep more restful. 

Because she is quite busy between work, the gym, and social events, we got creative with her food. We figured out some minimal meal prep options for home and work (Trader Joe's for the win!) so she wasn't having to spend an overwhelming amount of the time in the kitchen, or eating the same things over and over again. As with...

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What You Need To Know About "Keto"


What is the Ketogenic Diet? 

“Keto” is a fad diet that seems to be all the rage right now. It is characterized by very low carbs and very high fat, especially relative to the “typical” American diet. While it can be effective for losing weight quickly, it’s important to understand the nuances and potential downsides as well, so before you throw out all the carbs in your cupboard, let’s take a deeper look. 


How does the Keto Diet work? 

The standard keto diet calls for roughly 75% fat, 20% protein, and 5% carbs, so low carb, moderate protein, and high fat. This reduction in carbs in favor of fat raises blood ketone levels and puts your body into a metabolic state called ketosis. When this happens, your body becomes more efficient at burning fat for energy. It also turns fat into ketones in the liver in order to energy for your brain and low intensity exercise. Keto diets can cause massive reductions in blood sugar and...

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How To Set Goals

lifestyle Jan 01, 2020

 It is that time of year everyone is setting ‘resolutions’ and goals for the New Year. However, the stats are quite shocking when it comes to successfully accomplishing New Years resolutions and goals.

According to the University of Scranton, a whopping 92 percent of people who set New Year's goals never actually achieve them.

Why? Likely because they are only setting goals based upon the fact that it is the New Year...all the other months of the year it is not a priority. If accomplishing your goals really matters it should be something that you do year-round and re-visit frequently.

Let's dive a bit deeper into some stats revealed by a Harvard Business study relating to goal setting and success.

  • 83% of the population does not have goals
  • 14% have a plan in mind, but are unwritten goals
  • 3% have goals written down

“The study went on to find that the 14% who have goals are 10 times more successful than those without goals. The 3% with written goals are 3...

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The Only Diet that Never Fails

lifestyle Dec 23, 2019

Your curious aren’t you?  To find out the only diet, after working with thousands of individuals, that I’ve never seen fail.  That is right, literally never.

It isn’t fancy, it isn’t special, it’s actually been around for quite some time, believe it or not!

Okay, okay, I’ll tell you!


It is a diet that YOU can be consistent with, and that you can enjoy.  I don’t mean consistent like a month or two, I mean for years.  For decades.  A diet approach that you can see yourself doing because, here comes the second point…you ENJOY it. 

You enjoy the food you eat, you enjoy cooking, you enjoy the exercise you’re doing, and most importantly, you enjoy how you FEEL because of it.   

If these things are not part of your ‘diet’ or nutritional approach, sorry bud – it ain’t happening for ya.  That means if you truly, deep down love eating broccoli, and chicken,...

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SLEEP: The Master Key To Your Progress

lifestyle Dec 12, 2019

The number of people who can survive on 7 hours or less of sleep or less without showing ANY biological or cognitive impairment is actually 0% (when rounded to a whole number).   

More than 1/3 of Americans have trouble sleeping every night, and 51% of adults say they have problems sleeping at least a few nights a week. 

So that begs the question – how much sleep do we actually need? 

How Much Sleep Do We Need?

This definitely varies, but studies have shown that we need at least 7-9 hours of sleep per night.  That is not time in bed either, this is actual sleep.  So for us to accomplish the minimum of 7 hours per night of sleep, we would need to be in bed for roughly 7.5-8.5 hours, given that we rarely fall asleep right away, and we rarely stay asleep the entire night.

There is a SMALL percentage of the population that contains a gene called the DEC2 gene.  This is a ‘short-sleeping’ gene which essentially allows individuals to...

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