Summer is officially here, and that means one of my favorite things: backyard BBQs. Whether you are hosting a get-together or just enjoying some grilled protein throughout the week, it is easy to end up with a fridge full of leftovers. As a fitness coach, I always tell my clients that nutrition doesn't have to be complicated to be effective. The key to staying consistent with your goals is having easy, high-protein options ready to go. Don't let those delicious, high-protein

In the world of fitness, we love to talk about the "sexy" stuff—the heavy lifts, the latest training blocks, and the PRs. But if you've been around my coaching long enough, you know that performance isn't built just by what happens in the gym. It is built on a foundation of recovery, gut health, and consistent, daily optimization. I get asked constantly about what I take to stay fueled, recovered, and ready for my next training session. While supplements should never replace

As a coach, I often get asked, "Elizabeth, is one drink really going to ruin my progress?" The honest answer is: it depends on your goals, your frequency, and how you define "progress." In the fitness world, we talk a lot about protein intake, sleep hygiene, and progressive overload. But often, the missing link in a client's performance plateau is the Friday night cocktail or the weekend wine. Let’s pull back the curtain on how alcohol actually interacts with your body’s abil

When the holiday rolls around, it’s easy to feel like you have to choose between enjoying the festivities and staying on track with your nutrition. But the truth is, you don’t have to sacrifice one for the other! I’m a huge believer in finding ways to make our favorite treats work for us, not against us. If you’re looking for a dessert that’s refreshing, festive, and keeps your protein intake front and center, this Patriotic Greek Yogurt Cookie Cake is about to become your ne

We all love the "beginning." The start of a new fitness program, a fresh macro plan, or the commitment to a new habit is intoxicating. We have high energy, a clear vision, and that surge of motivation that makes waking up early feel easy. But then, the shine wears off. The initial excitement fades, the novelty turns into routine, and you reach what I call "The Quiet Middle." It’s that space where the progress feels slow, the initial fire has dimmed, and you’re just… showing u

If you think you need a commercial gym membership to build serious muscle, think again. Hypertrophy—or muscle growth—is all about mechanical tension, progressive overload, and consistency. With just a pair of dumbbells, you can stimulate incredible growth right in your own living room. Below are two distinct sessions designed to keep your heart rate up and your muscles working to failure. Each workout is programmed to take between 45 and 60 minutes, including your warm-up and

The Fourth of July is synonymous with backyard BBQs, fireworks, and—all too often—a feeling of "food fatigue" by the time the sun goes down. We’ve all been there: filling up on processed sides and heavy buns, only to feel sluggish and bloated when you’re trying to enjoy the summer evening. This year, I’m challenging you to do things differently. You can have a festive, delicious, and indulgent-feeling meal that actually supports your goals rather than setting them back. My go

If you scroll through Instagram, you’ll see thousands of "Before and After" photos. They are side-by-side snapshots meant to inspire, showing inches lost and muscle gained. But what you rarely see—and what nobody really talks about—is the reality of what happens to the skin and the body when you undergo a massive transformation. After maintaining a 100-pound weight loss for 16 years, I’ve learned that the journey doesn’t end when you hit your goal weight. In fact, that’s ofte

When the temperatures start to climb, the last thing any of us want to do is hover over a hot oven for an hour to satisfy a sweet tooth. As a coach, I’m always looking for ways to keep my nutrition on track—especially hitting those protein goals—without sacrificing the joy of a good dessert. This Berry Protein "Cheesecake" Parfait has become my go-to summer staple. It’s light, refreshing, packs a significant protein punch, and tastes exactly like a decadent treat. Whether you

For sixteen years, I have lived in the body I built after a 100-pound weight loss transformation. It is the most significant physical undertaking of my life, a journey that defined my career and my philosophy as a coach. But there is a part of this journey that we rarely talk about in the fitness industry—a side that isn't captured in "before and after" photos. We talk about the discipline of the diet, the intensity of the progressive overload, and the transformation of the m

We often use the word "trying" as a shield. It feels safe, doesn't it? When we say we are "trying" to get to the gym, "trying" to eat cleaner, or "trying" to build a new habit, we are essentially building ourselves an exit ramp. "Trying" provides us with a comfortable cushion; if we fail, we can easily blame circumstance, a busy schedule, or a bad day. It keeps the pressure off because it keeps the expectation of success at arm's length. But there is a vast, unforgiving chasm

Maintaining a 100lb weight loss for over 16 years has been the most significant physical undertaking of my life, but looking back, I realize that the physical transformation was actually the "easy" part. For a long time, I was caught in a dangerous trap: I truly believed that if I could just make my body smaller, I would finally fix what I felt was broken inside of me. I lost myself in that chase. I spent years convinced that my worth was tied to the number on the scale or th

To get the most out of this session, think of your training not just as "moving weight," but as sculpting your physique. This home-based hypertrophy program is designed to optimize muscle growth by focusing on mechanical tension and time under tension. Your Strategy: The 2-Second Eccentric The "eccentric" phase is the lowering portion of the movement. Most people lose progress by letting gravity do the work. To maximize fiber recruitment, you will utilize a 2-second eccentric

Summer is officially here, and it is the perfect time to refocus on your health and wellness goals. Often, we get caught up in the idea that fitness has to be complicated to be effective, but the truth is that real results are built on the simple, boring, consistent work we do every single day. Whether you are lifting in a studio, training at home, or just getting back into a rhythm, the best program is the one you actually stick to. If you have been looking for a sign to pri

We have all been taught to value perfection. We strive for the "perfect" body, the "perfect" routine, and the "perfect" life. We spend an exhausting amount of time trying to patch our perceived cracks, ashamed of the parts of ourselves that feel like they are "leaking"—the moments we didn't hold it together, the goals we missed, or the vulnerabilities we try to hide from the world. But I want to invite you to look at those cracks differently. Perfection is not the only path t

We have long been told that nutrition is a simple equation: calories in versus calories out. However, this outdated perspective reduces the human body to a passive container rather than the complex, dynamic, and endocrine-responsive system that it actually is. Your body is a highly sophisticated chemistry lab, and how it processes fuel is determined by hormonal signaling, not just numerical values. The Problem with the "Calorie Is a Calorie" Myth When you consume 100 calories

Summer is here, which means more time outdoors and more community gatherings. It’s easy to let our routines slide during the busy season, but staying consistent is how we maintain the progress we’ve worked so hard for. This week, I’m bringing you a 30-minute, total-body kettlebell HIIT circuit designed to get your heart rate up, challenge your muscles, and leave you feeling energized before heading to your next BBQ. ⚠️ Important Exercise Disclaimer Before beginning any new ex

When the temperatures rise, the last thing many of us want is a heavy, sugary drink that leads to an inevitable afternoon crash. But, as someone who prioritizes hitting that 150g–200g daily protein goal, I also know that standard "summery" cocktails or fruit smoothies often lack the muscle-fueling power I need to stay on track. That’s why I’m obsessed with the "Clean & Clear" Summer Slushy. It’s the perfect high-protein hack to keep you cool, hydrated, and energized for your

Summer is officially here, and with it comes the siren song of backyard BBQs, weekend gatherings, and—let’s be honest—a lot of heavy, sugar-laden sauces that can leave you feeling sluggish. The good news? You don’t have to choose between enjoying the party and staying on track with your fitness goals. You can absolutely enjoy the best of the season while keeping your nutrition strategy intact. The secret lies in leveling up your marinade game. This month, I’m sharing my go-to

We live in a culture that has mastered the art of "body-first" living. From the moment we wake up and check our notifications, we are bombarded with images of curated aesthetics, filtered physiques, and the relentless pursuit of the "perfect" body. Fitness has become synonymous with appearance, and self-improvement is frequently reduced to the pursuit of shrinking, sculpting, or altering our physical form. It is easy to fall into the trap of believing that your worth is tied