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18 Mar 2023
Too Tired To Workout?

After a long day at work…….. Or a long day of taking care of the kids…… We have all said this before: “I’m too tired to work out” Can you be too tired to workout? Yes and no…….if your sleep deprived yes..if your just tired from a long day no…. Exercise will actually increase your metabolism and your body temperature..this will lead to a increase in energy and alertness. I have never heard anyone after a great workout say…”Why did I do that?” But I have heard plenty of people say: “I’m too tired to workout” “If you’re too tired to workout then ....
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6 Mar 2023
Everything In Moderation?

You hear or say this statement very often "Everything In Moderation" However, what does that really mean? For most it seems to means eating, drinking or doing what they want when they want it and to not deprive themselves of anything. The problem with this blanket statement is that it has no structured rules. Also, how much is too much and and what are you hoping to accomplish by living your life by having everything in moderation? First ask yourself what is your definition of "in moderation"? If you use this statement as your excuse to make bad choices daily or more than a couple times per week. I regret to tell you the results you seek will be ....
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26 Jan 2023
Helpful Ideas to avoid food temptation

~~Conversation I have very often with newer clients: Me: How is the nutrition plan going for you? Client: Uhh ok. Me: What's the biggest problem or concern? Client: still having a hard time with snacking. Chips, cookies, ice cream etc. Me: Where are these foods coming from? are you buying them? Client: Yes, because my kids or husband want them. (Or they or relatives and friends are bringing them in the house) or yes my client really still wants them. **I see this far too often. Trying to follow a structured nutrition plan when there are foods in front of you daily that your trying to avoid is extremely difficult. Most of the time the temptation to have these ....
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9 Oct 2022
Should You Eat After 6pm?

Uh oh. I'm eating after 6pm. You know what that means this meal will all be stored as fat. Actually, no. A healthy balanced supportive meal will all be used for fuel and recovery and not stored as fat. There is no magical time to stop eating especially if you have not had enough calories for the day. If you have not eaten above your BMR for the day then stop eating at some random time (6pm) can actually cause you to lose muscle, slow down your metabolism, and store more fat. Not to mention a high thermic and nutritionally balanced macronutrient meal will allow my body to burn calories while it's being digested for the next few hours. Wow! Some how ....
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27 Sep 2022
Real Results Nutrition- Super Simple Granola

-Super Simple Granola- Dry Ingredients- 3 cups rolled oats 1 cup raw almonds, chopped Wet Ingredients- 1/2 cup raw honey 2 teaspoons melted coconut oil 1 tablespoon cinnamon 1 teaspoon vanilla extract Instructions -Preheat oven to 350 degrees. Mix dry ingredients in a glass baking dish and toast them in the preheated oven for 10-15 minutes, stirring occasionally. While the oats are toasting, combine the wet ingredients. After the oats are toasted (they should be very aromatic), drizzle the honey mixture over the oats. Stir until well combined. On a baking sheet lined with wax paper form a single layer of the oat mixture. Place the baking sheet back in the oven and turn the over ....
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21 Sep 2022
I'm Looking For A Personal Trainer.....

With over 20 years under my belt as a fitness and nutrition coach and personal trainer I continue to see a similar pattern with the average (usually male) gym personal trainer. The average gym trainer is into bodybuilding so they assume every person who wants to lose weight and get in better shape should be trained like a bodybuilder. For example: really heavy weight, lower reps, a body part a day or body part split lifting routine, long cardio sessions, excessive protein consumption, pre workout drinks etc etc . Yet, ask the average gym goer or individual who seeks out a trainer if they really want to be or look like a bodybuilder and I'm willing to bet they say no. 99% of my ....
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14 Sep 2022
Real Results Nutrition- 10-minute OATMEAL RAISIN PROTEIN COOKIES

Real Results Nutrition- 10-minute OATMEAL RAISIN PROTEIN COOKIES Ingredients: 3/4 cup oats 1/4 cup coconut flour 3/4 cup vanilla protein powder (casein) 1 TB cinnamon Pinch of sea salt 1 packet stevia (or your favorite sweetener) 1/3 cup organic unsweetened applesauce 3 egg whites (or one large/jumbo whole egg) 1 tsp. vanilla extract 1/4 cup raisins 2 TB organic crunchy peanut butter, softened Water (depending upon the protein powder used, you might need to add some water if the dough is too crumbly) How to Prepare: 1. Preheat oven to 375 degrees. 2. Coat a cookie sheet with non-stick cooking spray and set aside. 3. In a mixing bowl, combine applesauce, egg ....
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9 Sep 2022
Real Results Nutrition- 30 (Mini Meal) Supportive Snack Ideas.

30 SNACK (MINI MEAL) OPTIONS Option #1 2 Tbs of Tahini 1 cup of organic green/red pepper Option # 2 1-2 ounces of full fat raw cheddar cheese 10 organic baby carrots Option # 3 ¼ avocado – pureed with lemon and cilantro 2 stalks celery ½ cup cucumber Option # 4 2 tbsp pumpkin seeds 1 cup steamed broccoli Option # 5 2 tbsp natural peanut/almond/sunflower seed butter 10 baby carrots Option # 6 1 hard boiled egg 1 hand full of spinach with ½ cup red pepper, onions, mushrooms – use apple cider vinegar for dressing Option # 7 1 tbsp raw almond butter 1 red pepper, sliced Option # 8 1 tbsp olive oil ....
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23 Jun 2022
Real Results Nutrition- Homemade Granola Bars (High Protein)

Homemade Granola Bars (PW= Pre or post workout) Ingredients: 2 cups rolled oats 1/2 cup crushed walnuts 1/2 cup unpacked raisins (2 oz.) 4 tbsp whole flax seeds 4 scoops vanilla or chocolate whey 2 tbsp honey 1/4 tsp salt 1/4 tsp vanilla extract 1/2 cup sugar free maple syrup (can use real syrup to go more natural but sugar/carbs will increase quite a bit) Prep Time – 25 minutes Difficulty Level – Easy Servings – 8 Instructions In a large bowl combine the oats, walnuts, flax seeds, raisins, and whey. Add the honey, syrup, vanilla, and salt. Stir until everything is thoroughly mixed. At first, it will seem too dry, ....
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Real Results Nutrition- Peanut Butter Fudge Bars (high protein, low carb)

Peanut Butter Fudge Bars (high protein, low carb) -Peanut Butter Fudge Bars Ingredients • 4 scoops chocolate protein powder (or sweetened/unsweetened plain protein powder with cacao/cocoa) (any flavor works) • 2/3 cup of organic flax meal • 4 tablespoons organic chunky natural peanut butter (creamy works as well) (sun butter, almond butter, and cashew butter all work good) • 1/4 cup of filtered water • Organic Stevia to taste (optional)- but preferred Prep Time – 5 minutes Difficulty Level – Easy Servings – 4 Instructions: Mix everything together in a large bowl and start stirring. At first, it will seem like ....
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Have Been working with David for almost a yr now. at my goal weight, & feeling much better. Wasn't that hard, Easy work outs twice a week! Just need to make the decision!

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