If you’ve ever tried to eat healthier or follow a specific diet plan, you’ve probably heard people talking about “macros,” which is short for “macronutrients.” But what exactly are macros, and why do they matter so much for your energy, body composition, and overall health?

As a nutrition coach, I find that many people are either overwhelmed by the concept or hyper-focused on numbers without really understanding the “why” behind the approach. So let’s break it down simply and clearly: what macronutrients are, what they do, and how to make them work for your unique goals.

Macronutrients: The Big Three

Macronutrients are the nutrients your body needs in large amounts to function properly. They provide energy (calories) and serve essential roles in how your body runs—everything from hormone production to muscle repair to brain function depends on them.

There are three primary macronutrients: protein, carbohydrates, and fat. Each has a unique function, and each one is essential—not opt...

From a Nutrition + Fitness Coach Who Wants You to Train Smarter, Not Harder

There’s something about summer that makes people want to feel their best—whether it’s more energy for outdoor adventures, confidence in shorts or a bikini, or simply feeling strong and lean after a long winter. But let’s be real: getting “summer ready” isn’t about punishment workouts or crash diets. It’s about building a sustainable, efficient fitness routine that supports your body composition, metabolism, and mindset.

As a nutrition and fitness coach, I’ve helped clients of all fitness levels get results without burning out. If you’re looking for workouts that work with your body instead of against it, here are five tried-and-true ideas that will help you feel confident, strong, and energized all summer long.

1. Strength Training

Let’s bust the myth right now: lifting weights will not make you bulky. In fact, strength training is one of the best ways to create a lean, sculpted body. Muscle burns more calo...

There’s more to purple foods than just their striking appearance. The rich hues found in blueberries, blackberries, eggplant, grapes, purple cabbage, and even purple carrots and Okinawan sweet potatoes signal the presence of powerful antioxidants and nutrients that can dramatically boost your health. These colorful foods are rich in anthocyanins, a class of flavonoids known that protect the brain, heart, arteries, bones, and cognitive function. As a transformational nutrition coach, I recommend nutrient-dense purple foods as a natural way to support aging, inflammation, and overall vitality.

Purple Foods and Brain Health

Purple berries like blueberries and blackberries have been shown to improve memory, slow cognitive decline, and protect against age-related neurological diseases. These fruits are high in anthocyanins, which reduce inflammation in brain tissue and shield neurons from oxidative stress. Research published in Annals of Neurology found that older adults who regularly con...

Our thoughts shape our world, influence our energy, and determine how we respond to life. But what happens when that mental space becomes cluttered, noisy, and overrun with negativity? That’s when it’s time for a mental detox—a deliberate, soulful clearing of the thoughts that no longer serve you so you can make room for clarity, confidence, and peace. It’s one of my favorite things to do and essential to my work as a mindset coach.

1. Start With Awareness

We operate on autopilot most of the time, letting our inner critic narrate our lives unchecked. Start paying attention to your thoughts without judgment. Notice when you’re slipping into self-doubt, comparison, or fear. Awareness of these patterns is the gateway to transforming them. I recommend setting a few moments aside each day to simply check in with yourself. Ask, “What am I thinking right now, and is it helping or hurting me?” You can’t change what you’re not aware of, so let this be your compass.

2. Don’t Resist—Replace

O...

If you’ve ever felt frustrated trying to lose fat, you’re not alone. As a transformational nutrition coach, I’ve worked with many people who come to me exhausted from the cycle of strict diets, intense workouts, and minimal results. Fat loss isn’t about punishment—it’s about strategy, sustainability, and understanding how your body actually works. Let’s cut through the noise and talk about five fat loss tips that actually work, based on science, not fads.

1. Build Consistency, Not Perfection

You don’t need to eat perfectly to lose fat—you need to eat consistently well, most of the time. That means creating a daily nutrition structure that supports your goals but still allows space for life. If your plan is too rigid, you’ll eventually rebel against it. The best fat loss approach is one you can stick with, even when life gets busy or messy. Think of this as a long game. The tiny, daily choices you make compound. Progress over perfection always wins.

2. Create a Calorie Deficit

Fat l...

As a transformational nutrition coach, I see it all the time—clients working so hard to improve their bodies and minds, only to find themselves stuck in cycles of exhaustion, cravings, and burnout. The missing piece? Stress management.

You can be hitting your macros, exercising regularly, and sleeping well—but if your stress is off the charts, it shows up in your body and energy levels. Stress impacts everything—from hormone balance and gut health to metabolism and motivation. If you're not managing your stress, you're fighting an uphill battle, no matter how clean your diet or consistent your workouts are.

Make stress reduction a priority so that you can be the strongest version of yourself possible! Here are five ways to reduce stress at a root level so that you can improve both your mental and physical health and transform your body.

1. Exercise With Intention

Exercise is one of the most effective tools for reducing stress. Regular workouts are not just about burning calories—th...

Weight loss isn’t just about food and exercise—it starts with your mindset. The way you think about your health, your body, and your habits determines whether you’ll achieve long-term success or stay stuck in cycles of dieting and frustration. Without the right mindset, it’s easy to fall into cycles of dieting, frustration, and self-sabotage. But when you shift your approach to focus on transformation—both mentally and physically—you can create real, sustainable change.

As a Transformational Nutrition Coach, I help clients move beyond restrictive diets and quick fixes by shifting their perspective. My goal is to guide you toward a new way of thinking that helps you achieve long-term success and a healthier relationship with food and your body.

Read on for six powerful mindset shifts that will help you rewire your mindset for lasting transformation.

1. Shift Your Focus to Health

Most people start off with a goal weight in mind, obsessing over the scale and calorie counts. This behav...

As a nutrition coach, I see it all the time—clients coming to me feeling sluggish, struggling with inflammation, or looking for ways to boost their brain health. One of the first questions I ask is, Are you getting enough omega-3s?

If you’re not sure, you’re not alone. Most people don’t realize how important these essential fatty acids are—or how simple it can be to incorporate them into their daily routine. Fish oil, which is rich in omega-3s, is one of the most powerful tools you can use to improve heart health, brain function, and overall well-being. Let’s break down why you need it and the best ways to make it part of your diet.

What Makes Fish Oil So Beneficial?

Fish oil is packed with two crucial omega-3 fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Unlike plant-based omega-3s like those found in walnuts and flaxseeds, your body absorbs DHA and EPA more efficiently, which makes them essential for optimal health.

These powerful nutrients support:

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Spring is the perfect time to shake off the winter blues and take your workouts outside. Getting outside into the fresh air with blooming scenery makes for the ideal setting to refresh your fitness routine and make exercise feel more fun. Instead of confining yourself to the gym, why not try some fun and effective outdoor workouts? Below are six ideas that will help you build strength, improve endurance, and boost your mood.

1. Hit the Trails

Hiking is one of the best ways to get fit while enjoying nature. Whether you choose a challenging incline or a more leisurely pace, hiking works your legs, core, and cardiovascular system while immersing you in beautiful surroundings. Add intervals of speed walking or jogging, wear a weighted vest, or carry a backpack with light weights to build strength and increase intensity.

Trail running is another great option for those who want an extra challenge. The uneven terrain engages stabilizing muscles that don’t get as much attention on a treadmi...

The super healthy don’t rely on quick fixes or fad diets—they build their wellness on daily habits that keep them feeling amazing. As a transformational nutrition coach, I’ve seen firsthand what separates the healthy and vibrant from the tired and sluggish. Read on to learn about 10 powerful habits that can transform your health and help you thrive physically and mentally.

1. They Prioritize Whole, Nutrient-Dense Foods

Super healthy people don’t diet; they fuel their bodies. Their meals are rich in colorful vegetables, high-quality proteins, healthy fats, and complex carbs. They see food as fuel and choose whole, unprocessed options that leave them feeling energized instead of depleted. Start by adding more real food to your plate and watch how your body responds.

2. They Hydrate Like It’s Their Job

Dehydration leads to fatigue, brain fog, and cravings. The healthiest people keep water within arm’s reach at all times. Many start their day with a big glass of water before coffee and...