Airport Survival Guide

8 Tips to Help You Travel Successfully (be sure to grab your free gift below)

The airport can be a stressful and overwhelming experience, especially if you are rushed and not prepared. I’ve realized that when I travel, I’m the most successful when I plan ahead.

By being prepared, and I am not just talking about having your boarding pass and itinerary printed, you must have a plan for what you will eat at the airport and on the plane.

As I’m sure you are aware, airport food is not only unhealthy ... it is very expensive.

So I put together 8 tips to help you travel successfully, I’m calling it the “Airport Survival Guide”! When these 8 tips are implemented, you will enjoy your experience at the airport, be able to de-stress, save money and not feel so rushed!

If you are not able to prep food and must eat at the airport, then be sure to research the available restaurants and food options. Not all airports are...

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Uncategorized Jun 06, 2019
I know that summertime is jam-packed with fun so I want to help you avoid letting all that fun destroy your health!

Things like overeating, consuming a lot of sugar, skipping exercise, and stress all have an effect on our health.

I wanted to share with you my system I follow when life is crazy, the weather is warm and temptations to be lazy are hard to avoid.

Having a system for consistency when it comes to making the decisions surrounding your health, helps you feel great, both inside and out!


  1. STAY HYDRATED: Are you drinking half of your body weight in ounces (and then some)? If not, it's time to drink up! Our bodies are made up of 70% water! It helps us burn fat, decreases disease and flushes out toxins. Grab a water bottle and aim to fill it up as many times as needed to reach your daily goal (i.e. if you weigh 140 lbs, you need to drink 70 oz of water. Fill up a 32oz water bottle 2.5x's, or better yet go for 3x's).

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Clean Eating Recipe - Garlic Hummus

I LOVE homemade hummus and have been wanting to make it for years! Here's a super simple recipe that took me 10 minutes to make and is only 93 calories! 

You can whip up a batch of homemade hummus in about ten minutes with a handful of ingredients and a blender or food processor. And, it’s less expensive and tastes better than the kind you’d buy at the store!

Homemade hummus is great because you can reduce the amount of olive oil and tahini, making it lower in fat and calories.


  • 1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
  • ¼ cup fresh lemon juice
  • 1 Tbsp. extra-virgin olive oil
  • 4 cloves garlic, coarsely chopped
  • ¼ cup tahini (sesame butter)
  • Sea salt (or Himalayan salt) (to taste; optional)
  • Ground paprika (for garnish; optional)


  1. Place chickpeas, lemon juice, oil, and garlic in food processor or blender and pulse until chickpeas...
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How You To Manage Stress More Effectively

manage stress stress May 14, 2019

Let's talk about how you can manage stress more effectively so stress stops running your life!

There are 3 benefits to understanding how to manage:

  1. Being about to identify stress and where it comes from
  2.  Avoid burnout
  3. Take control of your days

As you probably know, when you aren’t able to MANAGE YOUR STRESS EFFECTIVELY it starts to run your life.

Stress can start from the minute you get out of bed!

You know that feeling when you wake up in the morning frantic?

Right when the day starts, you think "Oh my gosh, I gotta do this, I gotta do that."

That's a big problem because it sets the tone for your day. You will lack productivity at work and in your personal life because you are feeling scattered and unable to focus.  

Feeling this way on a regular basis increases your stress levels and will eventually take a toll on your health.

Stress is very unhealthy. Things can get worse when we don't manage this problem. Stress can cause disease, weight gain, and...

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How to Eat Healthy with a Busy Schedule


Let's talk about how you can save time in your nutrition no matter how hectic your schedule is.

There are 3 benefits you will receive when you are able to be consistent with your nutrition, even with a busy schedule:

  1. Avoid stress eating
  2. Fuel your body with the right foods
  3. Simplify healthy nutrition

Believe it or not, this doesn't have to be complicated, but if you don't figure out how to get your nutrition under control, these problems might arise.

You will most likely not eat enough to fuel your body and brain throughout the day. I know that sounds counter-intuitive, but a lot of times people just skip eating altogether because they're just too busy. They tend to turn to fast food which is very unhealthy and has minimal nutrients.

This can lead to feeling sluggish and unmotivated. If you're not fueling your body right, you're not going to be getting the energy you need to sustain you throughout the day.

A client of mine has three kids and works full time so she barely has...

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Top 3 Nutrition Hacks To Improve Your Health

Let's face it, we all can make improvements to our current health.

Whether you’re not eating enough fruits and vegetables, relying too heavily on packaged foods or indulging in sugary desserts more often than you should, no one is perfect when it comes to eating. 

There are so many quick fix diets and weight loss programs out there that it can be daunting to try and figure out what really works! 

Making changes can feel overwhelming.

How do you know where to start?

I tell my clients all the time that the goal is to not focus on perfection. Aim to focus on making small changes one day at a time, which will set you up for long term success. 

The goal should be to create a healthy lifestyle. Diets and fads are the exact opposite, which is why so many people gain the weight back that they lose, and then some. The latest diet trends are not sustainable. 

Here are my top 3 Nutrition Hacks that will help you improve your health for the...

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The Most Efficient At Home Workouts


What are the most efficient at home workouts to do?

There are so many options to choose from so it can be difficult to find a sustainable program that will work with your schedule. 

Did you know that there are many benefits to working out at home?

Let’s look at the top 3:

  1. Efficiency  
  2. Save time
  3. Get results

So why waste time going to the gym when you can find a super efficient program you can do at your house?

The gym can be repetitive and boring which can lead to skipping it altogether.

Do you enjoy having to figure out what workouts to do when you are at the gym?

After a friend of mine had a baby she wanted to lose weight without having to go to the gym. She wanted to workout around her baby's napping schedule so she didn't have to leave her house and go to the gym.

However, she was overwhelmed with all the online options and didn't know where to begin. As a new mom, she was short on time and sleep so she ended up giving up because she couldn’t figure...

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How To Make Time For Fitness


Making Fitness a Priority With Your Busy Life

Making time for fitness can be difficult with a busy schedule, but when you make it a daily priority, you will no longer stress about exercise. It will become a part of your daily routine and you will actually enjoy the process of getting fit.

I know’s easier said than done!

Some of the common excuses that we tell ourselves are:

  • I don’t have enough time
  • I’m too stressed out
  • It hasn’t worked for me before

I’m sure you can relate!

Are you tired of not having time for your fitness and making self-care a priority?

By not solving this problem and skipping exercise altogether, it becomes a bad habit that can be difficult to change.

Living a sedentary life can not only lead to feeling frazzled and unfocused at work, but it can also increase the risk of disease.

I totally get how challenging this problem can be. I struggled with figuring this out a lot! I had to learn how to make myself a priority...

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The truth about processed sugar and why we are addicted!

Uncategorized Apr 11, 2019

Food addiction is a real issue, one that I used to personally struggle with a lot until I better educated myself on this topic.

As I'm working on becoming a certified master nutrition coach, it's been very alarming to me the amount of processed sugar that we consume in our daily diet.

Did you know that in America, over 70% of adults and 33% of kids are overweight or obese? Weight issues lead to diseases like diabetes and heart disease!

But we can be in control of what foods we consume so that we do not allow ourselves, as well as our kids, to become a statistic.


Back in 1953, the first TV dinner was sold in grocery stores and in 1955 the first fast food restaurant opened up.

This started the trend of "grab and go" foods and processed foods were born.

Processed foods are just that, they are not natural. They are created in a lab and designed to be addictive.

We are tricked into thinking we are buying healthy foods, when in fact they have the same...

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3 Ways To Turn Around A Bad Day

Uncategorized Mar 19, 2019

How do you turn a bad day around? Do you know how to hit the reset button so your entire day doesn't need to suck?

Let's face it, we can have every intention of having a productive and positive day and then things just don't click.

Do you have a plan when that happens or do you let the rest of your day go to waste?

I used to let situations like this throw me off completely and use that excuse to continue forward with a negative and unproductive attitude.

Here are 3 ways that are proven to help you turn a bad day into a good day. They have worked for me and I know they can work for you too. 

  1. TAKE A BREAK - get away from your computer. If possible take a 20-30 minute walk outside without your phone. I know this can seem counter-intuitive when you are trying to be productive but it's a waste of time to sit at your desk and stare at the screen, unmotivated to do anything. You'll return refreshed and re-energized to tackle the rest of your day. 
  2. DO A BRAIN DUMP - a...
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