Do Hormone Imbalances Cause Weight Gain?
Hormones matter. Have you ever gained 10, 20, or 30-plus pounds out of nowhere, but nothing else in your life changed? I have.
2 Hormone Issues That Cause Bloating for Women
Estrogen dominance and hypothyroidism are two common hormone issues we see in our female clients. Let’s mitigate these issues!
How to Transition From a Fixed Mindset to a Growth Mindset
Once you make the shift, you can’t undo it. You’ll be amazed at how easy it is and how hard it is to reverse.
Continue Reaching Your Goals This Holiday Season
Four to six weeks of a holiday season IS NOT going to curve your physique goals. It’s the other 52 weeks of the year.
The Best Diet for PCOS
Easy fix: Don’t eat any dairy, gluten, processed foods, sugar, anything with dyes, artificial sweeteners, foods that are round in shape, water…
An All-or-Nothing Mindset
This attitude served me well for some time, but then it began to hold me back. Know when to use it and when to toss it.
How To Progress a 6-Week Full-Body Training Program
To progress a 6-week full-body training program, let’s consider sets, reps, weight, and tempo.
The Top-4 Habits of Successful Dieters
Successful dieters come in all different shapes, sizes, and genetic codes. Regardless of disposition, the rate of dieting success relies heavily on your mindset. What exactly are you telling yourself?
Four Ways Women Can Break Through the Glass Ceiling
As a woman reading this, you too have had a fair share of doubters. So I want to share some tangible ways to break through the glass ceiling in your life—the barrier to professional advancemen. It can be done.
The Vitamin Most Women Should Be Taking But Aren't
Is your period haywire? Is your hair brittle and shedding? Do you feel constantly lethargic? Are you estrogen dominant?
Hormone Panels 101
I instruct all of my clients to get a full hormone panel at least once a year. Here’s how to prepare for these labs and what a comprehensive hormone panel looks like.
Why Your Diet Isn’t Working
Are you tracking calories? If so, are you tracking correctly? What kind of cardio are you doing? Are you expecting to lose the fat fast? Super stressed? When’s the last time you had your hormones checked?
Birth Control and the Female Athlete
Women’s health is being ignored! Birth control is handed out like candy for trivial conditions such as acne. Although you may find some a symptom disappear short-term, remember you’re not fixing anything—you’re just putting a temporary Band-Aid on your health.
4 Money-Saving Hacks for the New Business Owner
If you’re a new business owner, learn BUSINESS so you can keep your hard-earned money in your pocket.
Digestion and Antacids: Helpful or Harmful?
A new client came to me expressing digestion issues that started occurring over the last few months. It severely impacted her appetite and comfort. She was experiencing symptoms of heartburn, a sensation of a lump in her throat after meals, and more.
Get Your Head Out of Your Arse
Your kids, spouse, coworkers, and the crappy weather, are not the reasons you are 30 pounds overweight and hate your job. Go ahead and reread the title of this article.
Thyroid Health Update
The intricacies of the thyroid are complicated, so I wanted to triangulate my advice versus just taking one opinion and rolling with it. When I did so, I found that they all had very similar conclusions. Here’s my treatment plan.
Smart Fat Loss During a Pandemic
For the sake of this article, I am going to explain the smartest moves and what I have done personally with my clients with regard to fat-loss goals. We will go over two categories – general fat-loss and bodybuilding competitor.
My Sh*tty-@ss Thyroid
Why is it important to get thyroid testing done? What thyroid markers should be tested? What causes thyroid dysfunction? As I dive into thyroid health and function, these are the questions I’m discovering. I’m still trying to get a better understanding of it all, but here’s what I know so far.
4-Week, 3-Day Hypertrophy and Strength Block
I, along with most of my clients, don’t have time to train 4x per week. So, I wanted to share an example of what a progressive four-week, three-day block could look like for you if you’re having the same weekly time crunch.
LISTEN: Table Talk Podcast #43 with Julia Anto, Yessica Martinez, and Al...
This episode will have a little less testosterone than usual, but don’t let that stop you from listening! Tune in to find out what makes these three women strong(er) than you…
Enjoy a Drink and Still Lose Weight
Let’s be honest, tis’ the season. Here’s how to socialize with your friends, drink alcohol (more than a glass of champagne), all while still reaching your fat loss goals. Cheers!
8-Week Upper Body Powerbuilding Program
Using powerbuilding blocks intermittently can help the weak get stronger and the small get bigger without fully compromising or favoring the other. That’s exactly what this program aims to achieve.
Fat Loss Advice That Is Complete Bullshit
I’m going to dive into the top-4 pieces of fat loss advice that are complete garbage and why they’re garbage. So, buckle up, buttercup, and grab some popcorn — it’s lie detector time!
From a Side Hustle to a Full-Time Job: Building Your Online Coaching Bus...
A lot of people think online training is easy to do, easy money, and something anyone can do and be successful at doing. They’re all wrong. It takes a lot more work than that. If you’re thinking about dropping your 9-5 gig for an online training job, take these points into consideration first.
Pushed by Pain, Pulled by Purpose
I hope my story encourages you to realize that your past does not hold you back, no matter the story. There is always a way to use negative experiences for good and help others. It is also at that point you are no longer pushed by pain, but otherwise, pulled by purpose.
Show Report: 1st Place Novice at the 2019 NPC Mid-Atlantic Cup
I started my bikini prep at 147 pounds with 27 percent body fat and ended at a low of 113.8 pounds with 15 percent body fat — a total of 33 pounds lost. Despite that loss, after my results from the first show, I knew I had to bring in my glutes tighter…
Pushed by Pain: The College Blur
Remember how I said the first part of my story wasn’t the worst part? Well, this is it. But here’s the thing: after those shitty events happened to me, I became pulled by purpose instead of pain.
Pushed by Pain
I’ve realized I’ve never told my story, save for a couple of people. Those who’ve heard it were surprised because, against all odds, I didn’t end up completely fucked up because of everything that happened. Instead, I became strong and independent. So here it is. My story.
10 Tips for Managing Fat Loss Goals on the Road
Going on vacation is a blast, but not when you’re trying to blast body fat. Nothing is more frustrating than working on a show-prepped and/or beach-ready bod only to lose progress while you’re actually at the beach… so here are 10 tips to help you avoid that. Von boyage!
Macronutrient Tracking for Fat Loss
Now that I’ve explained the basics of macronutrient tracking, I want to delve further into using macronutrient tracking for a more specific purpose: fat loss. Admittedly, it’s not as simple as you might think; however, there are a couple good options out there. Here the ones I tend to use with my clients.
The Basics of Macronutrient Tracking
If you’re interested in tracking macronutrients but aren’t sure how to get started, no worries. With the assistance of fitness apps and smartwatches, it’s easier to track macros than ever before. I’ll teach you the basics, gram by gram.
Tempo Training Exercises for Glute Development
If you want to work on getting a butt Sir Mix-a-Lot himself would approve of, try out some tempo training. It’s perfect for re-shaping your flat rear into an ass that just won’t quit.
Are You a Prius or a Ferrari?
In terms of fat loss, we have to take into consideration the efficiency and inefficiency of how our systems work. It may seem odd, but looking at how these cars operate, and why, will help us to understand how our bodies can maximize their fat loss potential.
How to Manage Stress Before It Manages You
There are no magic pills, nutrition protocol, or training method that can address the root of the problem and reduce stress. You have to prioritize your life, what is important, what can wait, and what can be eliminated. And a lot of that has to do with your mindset.
Shit Coaches Need to Stop Telling Their Clients
Honestly, there are so many that I could go on forever. Within my sarcastic tone, I hope the message that comes across is simple.
The Basics of a Diet Break
There are many types of diet break protocols, but for the simplicity of this article I am going to discuss four types and why I use them.
Are Energy Drinks Bad for You?
Stimulants, sweeteners, and dyes are common ingredients in these drinks. Are they safe to consume?
The Top 5 Guidelines for Fat Loss
I hate to speak in absolute terms but there are certain rules that simply can’t be broken.
Sodium Intake: Why Be So Salty About It?
If you are eating a healthy balanced diet and are pretty active, adding some salt to your meals may actually aid you rather than hinder you.
The Client Rulebook: 5 Rules to Follow
If you’re going to invest the time and financial resources to hire a coach, you should be doing everything you can to get the most out of the relationship. Avoiding these common mistakes is a must if you hope to reach your goals.
Time Management Strategies by a Busy Fit Chick
If you don’t make the time to reach your own goals and make strides personally, you will become resentful of the things you let get in the way. You can really do it all — you’ve just got to do you first.
Alycia’s List of Takebacks
There are a number of thoughts, beliefs, and philosophies about life and training I once thought to be true that I no longer do. Here are the disagreements I have with my former self.
Throw Away the Calorie Calculator — A Better Way to Manage Caloric Intake
Within this article I am going to share my goal-based methods for assessing caloric needs, macronutrient ratios, and training protocols for my clients.
10 Nutrition Myths That Just Need to Die
Despite how inaccurate these nutrition beliefs are, they just won’t seem to go away. It’s time we kill them.
The Meathead’s Guide to Passing the CISSN Exam
The CISSN test is notorious for being very difficult. I know many who have failed it, multiple times. So of course I wanted to get it. Go big or go home. Here’s how I did it.
Millennial Women: Redefining Strong(her)
The general consensus around millennials is that we are selfish, entitled, and arrogant. But is that really true? Especially for the women? In my opinion, it’s quite the opposite.
So You Want to Be an Online Trainer — Growing Your Business
There are so many pieces to a successful online training business, and I honestly feel like I haven’t even scratched the surface yet. In part two I discuss what to do once you’ve started the business and are looking for growth.
So You Want to Be an Online Trainer — Three Steps to Getting Started
Within part one of this article series, I want to pass on the basics, the startup, and the initial thoughts before starting an online training business.
Raspberry Ketone Supplementation: A Woman’s Perspective
This compound became popular a few years back, especially after it received attention on national television. But does it work?
Creatine Supplementation: A Woman’s Perspective
What is creatine? What does it do? Is it safe? And most importantly, why is it left out of women’s supplements?
John Carroll University ROTC Seminar — Powerlifting as Military Training
After 20 years of service, I have come to realize that a powerlifting style of training is best for members of the military.
Beta-Alanine Supplementation: A Woman’s Perspective
Don’t make purchases based on pretty pink labels and bizarre claims.
Making the Most of Your Off-Season
The off-season should be called the improvement season. It’s the time when you make the most progress and work on weak areas. Don’t waste it.
The Real Reason You Aren’t the Best
If you’re stuck in Shitsville, there’s probably a good reason why. Avoid these habits to make your way out.
Contest Prep Aftermath: Reverse Diet and Training Gone Right
For reverse dieting and training there are several components that play the biggest role in an athlete’s success.
Contest Prep Aftermath: Reverse Diet and Training Gone Wrong
In this second part of the series I am going to discuss the top-three nutrition and training mistakes I see when competitors reverse out of a show, how they may affect long-term progress, and what to do if you make them.
Contest Prep Aftermath: Reverse Dieting and Training
In this first installment of the three-part series, let’s dig into the rationale behind reverse dieting and why it is so important for not only your growth as a competitor but your long-term health.
17th Annual Columbus Walk for Wishes
It's a beautiful sight to see hundreds of people walking to make wishes come true! #walkforwishes
