How to Keep Yourself from Binge Eating

Binge eating is a hot topic right now but it’s been a problem for many people for a long time as it wasn’t considered a legitimate condition until recently. We have an emotional response to the food we eat. A delicious meal can make our day while a gross meal can ruin it. Sometimes a piece of chocolate (or whatever your fix is) is all it takes to make sitting in bumper to bumper traffic less frustrating. Everyone binge eats from time to time, but if you feel like you may need help here are my tips to keep yourself from binge eating:

1) Set a post-meal goal.

As ridiculous as this may sound, try setting a post-meal goal. For me a post-meal goal may be to drink 24 oz. in between meals. If I haven’t finished my 24 oz. of water then I don’t get to move on to my next meal. This is an easy way to hold yourself accountable. Try making your goal physical by using a fitness tracker. Set a goal like “I won’t eat again until I’ve walked 500, 1000, or 1500 steps”.

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2) Eat a mint after your meal.

Pop a mint after your meal to signal to yourself that you’re done eating. At first this may not be effective but over time you’ll create a pattern. The mint is a signal to your brain that you’re done eating for at least 2-3 hours. A 10 calorie mint can save you from downing another 500 calories in snacks.

3) Don’t keep snacks that you can’t resist at home.

This is the way most people hold themselves accountable. Keep binge-worthy snacks out of your kitchen so you’re not tempted, it always starts with “just one”. Following a meal plan helps you not just save money but also teaches you when to eat, how much to eat, and what to eat. If it’s not on the plan, don’t grab it. Of course there’s leniency with this rule (going back to the emotional release of food) but the point is chips, ice cream, popcorn, and pizza don’t coincide with your goals.

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4) Find an activity that keeps your hands and your brain occupied.

Watching a movie may keep your brain occupied but it’s not enough to physically force you to stop eating. Find an activity that occupies your hands also. Think reading a book, playing an instrument, playing a sport, drawing, writing, exercising or learning a new skill.

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5) Brush your teeth if you can’t stop eating.

Similar to point #2 in that it signals to your brain that the meal is finished. In addition to point #2, most food tastes awful after you brush your teeth (think anything citrus, sour, and salty) which may kill your appetite enough to stop your binge eating right in its tracks. Don’t brush more than twice every day as you’ll run the risk of over brushing and wearing down your enamel. Consider this as a last resort to cutting yourself off.
Basic Meal Plan Rules.

Find out how many calories you need every day, divide that number into 4-5 meals, eat every 2-3 hours and stop after each meal is done. Put yourself in control and remember your goal with every meal. All you need is willpower. Once you start seeing results it will be much easier to stay on track.

As always, follow me on Instagram for awesome recipes, daily motivation and great workouts!

The Ultimate Kodiak Cake Pancake Stacks (Recipe)

Feed me all of the Kodiak Cakes. All of them. My friends at Kodiak Cakes sent me a case (6 boxes!) of their protein packed, whole wheat Power Cakes and I’ve been experimenting with them ever since. Cookies, crepes, muffins, you name it, but you can never go wrong with a big hot stack of pancakes. I took it one step further by adding some more protein, creamy almond butter, dark chocolate, cinnamon, vanilla, and fruit. Check out these stacks!

Kodiak Cakes high protein pancake recipe

1/2 Cup Powercakes Kodiak Cake Mix
1/2 cup water
2 egg whites
1/2 sliced medium banana
1 tsp. cinnamon
1 tsp. vanilla extract
1 tbsp. organic almond butter
1 tbsp. melted extra dark chocolate



+ Combine Kodiak Cakes Power Cakes Mix with water, egg whites, cinnamon and vanilla extract.
+ Heat on a skillet on a medium flame until golden-brown on both sides.
+ Spread almond butter and place banana slices on the first pancake.
+ Add second pancake on top and spread dark chocolate and place more banana slices.
+ Repeat this process until you’re out of pancake mix.
+ Drizzle lite maple syrup and dig in!

Nutrition Info
Protein: 24 g
Carbohydrates: 40 g (before maple syrup)
Fat: 16 g

I also GAVE AWAY a case of Kodiak Cakes Power Cakes Mix on my Instagram. Make sure you follow me for more giveaways, recipes and awesome workouts!

The Only Green Smoothie Recipe You Need

I tried my first Green Smoothie over the weekend and got hooked. I wanted to make one for myself and tailor to my goals. This recipe takes 30 seconds to make and provides 1.5 servings of protein, 1 serving of vegetables, 1 serving of fruit. It’s low fat, low carb and will keep you feeling full and healthy all day. Are you sold yet? Here it is:

Boost this smoothie with Green Tea Matcha antioxidants

Tropical Green Smoothie 

green protein smoothie vegetables spinach fruitIngredients
* add the following ingredients to your blender in order (hardest ingredients go farthest from the blades)
1 serving frozen tropical fruit mix (pineapple, kiwi, strawberry, mango and papaya)
1 tbsp. flax or chia seed
1 cup of raw spinach
1 scoop vanilla or strawberry whey protein
1/2 cup Greek yogurt
1 cup of water (or orange juice if you want a sweeter smoothie)

Nutrition Info
Protein: 32 grams
Carbohydrates: 21 grams
Fat: 5 grams

Click here to try another smoothie recipe!

Check out my Instagram and Facebook page for more recipes, workouts and product giveaways!

How to Detox Without Buying Expensive Products

The easiest way to detox is to not “tox” in the first place. That being said, people still booze and eat junk food only to wake up the next day to reap the consequences. Without knowing where to turn, they buy “detox teas”, or go to a CVS and buy a $50 detox kit. Luckily, your body offers you the best detox kit on Earth for free. You just have to use it. Here’s what you can do to detox in one day that without refinancing your house:

1) Hydrate: 0.5 – 1 ounce of water per lb of bodyweight.

While this is a general rule of thumb that should be used on a day to day basis, it’s safe to assume that if you’re looking to detox you probably aren’t practicing this technique. If you weight 150 lbs, you’re going to need between 75 oz  (a little over a half gallon) and 150 oz of water (a little over a gallon). You can load up a large pitcher with sliced cucumbers, ice, sliced citrus fruit, mint leaves, strawberries and whatever else your heart desires to make it more flavorful, just make sure you drink it all by the end of the day. Here are more ways to improve your hydration.

2) Sweat.

Your skin is your body’s largest detox organ. Body wraps, detox teas, and the other questionable products out there won’t work more efficiently than your skin. Hit up your gym’s steam room, sauna, or layer up and hit the treadmill. Sometimes all you need is a good sweat!

3) Drink Green Tea

By nature, all tea is detox tea. Albeit, Green tea specifically may be your best bet due to it’s higher anti-oxidant, bioflavinoid content compared to white, black, and mixed teas. You can look for herbal teas also that pack a lot of flavor and holistic benefits also. Try to find an herbal tea that has green tea in the ingredients or mix teas.

4) Eat lots of vegetables.

Preferably dark leafy green vegetables like kale and spinach, but other vegetables will work also. Stay away from starchy vegetables like corn, carrots, peas and potatoes though. The point of loading up on vegetables here is to provide your body with an adequate supply of fiber, vitamins, and minerals to replenish what you sweat out and to aid in the detoxification process. Your liver is not only your body’s detox powerhouse, but it is also the storage facility for many nutrients. Our goal here is to give the liver what it needs to do its job. Click here for more ways to get vegetables in your diet without making salads.

By the time you’re done stocking up for this detox process you’ll probably have spent less than $5. By the time you’re done with this detox process you’ll feel much healthier and more informed.

Check out my Instagram and Facebook page for awesome meals, workouts and giveaways!

High Protein, Low Carb Seafood Zoodles (Recipe)

Wish you could eat plate after plate of spaghetti without gaining any weight? This could be your best chance. This mixed seafood zucchini noodle recipe packs in over 30 grams of protein with as little as 10 grams of carbs per serving. That’s about 1/3 of the amount of carbs per serving that you would get from pasta and at a restaurant you might get more than 3 servings of pasta with your entree! Check out this recipe:

Ingredients (Makes 2 servings)
3 oz. shrimp
3 oz. calamari
1 large zucchini (shredded through a zoodle maker)
1 clove of garlic (chopped)
1 tbsp. olive oil
1/2 cup of tomato sauce
1 tbsp. mixed italian seasoning
1 tbsp. grated parmesan cheese

Instructionsseafood zoodles zucchini noodles vegan vegetarian
1) In a large skillet, heat the olive oil and chopped garlic on a medium flame.
2) Add shred
ded zucchini.
3) Add shrimp, calamari, and italian seasoning. Stir.
4) Add 1/2 cup of tomato sauce. Stir.
5) Cook for 5 minutes and continue to stir occasionally.
6) Plate and sprinkle grated parmesan cheese.


Nutrition Info (Per 2 Servings)
PRO: 40 g
Carbohydrates: 18 g
Fat: 14 g

You have to try this recipe out! Let me know how you like it. Check out my Instagram and Facebook for more great recipes, workouts, and giveaways!

Strawberry Banana Protein Smoothie (Recipe)

Check out this easy Strawberry Banana Protein Smoothie recipe that you can make in under 5 minutes. I made mine as a pre-workout meal and it kept me feeling satisfied for over 3 hours! This is what you need:

1.5 scoops Strawberry whey protein
1/4 cup strawberries
1/2 medium banana
1 tbsp. chia seed
1/4 cup low fat vanilla frozen yogurt

1) Combine all ingredients in a blender.
2) Blend until contents are smooth and evenly dispersed.

Nutrition Info
335 calories
Protein: 36 g
Carbohydrates: 32 g
Fat: 7 g

This is a great recipe if you want a quick protein-fix first thing in the morning, before your workout, after your workout or as a late-night snack. Try it out and let me know how you like it!

Check out my Instagram and Facebook for more high protein recipes, awesome workouts, and a product give-away opportunities!

The 80/20 Diet Rule

This is by far the easiest diet you’ll ever do. The 80/20 rule was something I was used to doing but never really thought about until I took my EXOS Performance Specialist Certification. EXOS (formerly Athlete’s Performance) coined the 80/20 diet rule for athletes to follow. It’s a means to eat clean but also enjoy life so you don’t feel deprived. Here’s how it works

80% of your diet comes from clean, unprocessed, whole sources.

You’ll eat whole vegetables, whole fruit (not canned, jarred, pickled, etc.), fresh meat, nuts, and other whole sources of foods. The majority of your diet will be clean and used for fueling your workouts and daily activities.

20% of your diet is flexible.

This is the part of your diet where you can eat things like ice cream, cheeseburgers, fries, and the foods that you crave, that feed your soul. This 20% portion provides incredible mental relief and gives you the opportunity to go out to dinner with your family, get a drink with your friends, and not feel guilty.

Here’s how you can structure the 80/20 rule in your diet:
1. Out of 5 meals per day, 1 meal is flexible. 4/5 meals = 80% clean, 20% soul food.
2. Out of 7 days per week, 1 day is flexible. 6/7 = 85% clean, 15% soul food.

The Benefits of the 80/20 Rule (as defined by EXOS)

EXOS 80/20 rule exosfuel nutrition sports nutrition diet

Check out my Instagram and Facebook for more diet advice, great workouts, and occasional product giveaways and promo codes!

Wilde Snacks Paleo Bar (Review)

Recently a company called Wilde Snacks sent me a case of their paleo bars to try. The flavors included Thai Chili Chicken, Blueberry Maple Turkey, Strawberry Black Pepper Bison, and (turkey?). I tried each flavor and came up with a list of things that I like about the product and what I don’t like about the product. Here we go:

What I Liked
– High in protein.
– Low in carbs and fat.
– Great packaging.
– Each bar contains lean meat, veggies, fruit and organic complex carbs.
– The flavors are interesting.

What I Disliked
– The consistency. It has too much of a baked-cookie, cakey integrity. This is something that would be perfect for its target market if I could really tear into it like beef jerky.

This product is great for the outdoorsy type of person who really enjoys snacks like beef jerky and sunflower seeds. The only problem I have with the Wilde bar is that it wants to be a baked good and it should really want to be a jerky product. It feels weird…almost creepy to bite into a soft baked good and taste meat. The flavor is there, the nutritional content is fantastic, but the consistency is what keeps this product from being phenomenal.

My Recommendation
Try the Bison bar. It had the jerkiest consistency, great flavor, it was satisfying and is packed with protein.


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The 4 Best Ways to Heal Sore Muscles

If you want to feel physically and mentally prepared to perform at your absolute best every day, whether in the gym or in the office, you need these recovery techniques in your life.

trigger point therapy massage deep tissue1. Trigger Point Therapy

Invest in a Trigger Point roller, Tiger Tail, Deep Tissue Massage or even just a $5 lacrosse ball. Use any of these items/services to roll out the tight knots in your muscles. This recovery technique will increase bloodflow to your muscles, enhance mobility and it’s also a terrific stress relief. Think about it, the only thing keeping you from getting a massage every day is the $60+/hour. Why not invest less than $60 and give yourself a Deep Tissue Massage every day for the rest of your life?!


stretch sore muscle recovery2. Static Stretching

This is the easiest
recovery technique to do every day and probably the most popular when it comes to alleviating sore muscles. It requires absolutely no equipment which means no investment. At the very least just stretch out your hips, glutes, hamstrings and quads for 10 minutes every day and you’ll notice amazing lower back pain relief and better mobility throughout the day.



3. Dynamic Stretching

While it isn’t as easy as Static Stretching, Dynamic Stretching is ultimately better for overall performance and injury prevention. 5-10 minutes per day can make a big difference in your daily movements.

seduction.jpg4. Sleep Position

This is the easiest recovery technique: Take note of how you sleep. Is your lower back always uncomfortable? You’re probably sleeping on your stomach a lot. Try sleeping on your back or on your side for joint and lower back relief. Is your right shoulder always tight and sore?  You probably always sleep on your right shoulder

Check out my Instagram and Facebook for upcoming giveaways, workouts, recipes and more!

Getting Rid of Lower Belly Fat

The #1 most stubborn area on the body has to be the lower abdominals. Lower belly fat is always the first to show up and the last to leave. It torments men and women alike. Want to get rid of it once and for all? Here’s how:

1. Step Up Your Cardio

Get motivated. Get moving. 25 minutes of HIIT training or sprintervals per day, 4-5 days per week should be enough to stimulate some serious fat burning. You could also go the traditional route and do 45-60 minutes of steady state cardio but it’s not nearly as effective nor time efficient.

2. Cut the Sugar

“Sugar is sugar, your body can’t tell the difference” is the biggest load of bull I’ve ever heard. Your body ABSOLUTELY knows the difference between sugar from a banana and. sugar from a Snickers bar. How ironic, that ad was created BY A SUGAR COMPANY. Decrease your carb intake and opt for complex carbohydrates like whole grains, fruit, and vegetables.

3. Hard-Core Training

Train your core 3 times per week, doing at least 5 sets of core exercises and make each day different. Your core can be trained many different ways. Sit ups are just one of those ways. Here’s an example:

Day 1
Planks: 5 sets x 45 seconds
* mix it up with Plank variations seen on my Instagram.

Day 2
Leg Raises: 5 sets x 15-20 reps
* different variations are also on my Instagram.

Day 3
Weighted Sit Up: 5 sets x 15-20 reps

Step 1 is to burn some belly fat. Step 2 keeps it off. Step 3 tones the muscles underneath so you have something to show for your hard work.

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