I read this quote the other day, “If you’re gonna quit, then quit on a good day” and that hit.

Can you imagine how many people wouldn’t give up on themselves if they utilized this statement more often

If things are going good, you're “winning”, it’s easy, results are showing, we aren’t often giving up, or running to something different.

When we’re stuck, frustrated, have a bad day, lose, our thoughts can often lead us to wanting to quit, give up, change, think something is wrong. Cuz to be honest it’s hard.

We have fully embraced the notion that each individual client needs to be educated and coached in a very specific way. Not only are your goals and knowledge about nutrition unique and specific to you, but they will most likely change during your time with us.

Let’s talk Thanksgiving Day! Too often, I hear how much anxiety a day like Thanksgiving brings to my clients. A holiday that is basically centered around how much food we can stuff into our face in one sitting terrifies many people who are on a weight loss, or health and fitness journey. I put together a quick list of my favorite strategies to help you relax and enjoy the day!

I’m not sure why our loved ones and friends think that they need to have an opinion on how we choose to eat and take care of our bodies, but they always do. It can be an uncomfortable situation and often leads us to feel bad about the choices we are making to improve our health and find balance in our relationship with food.

As the holidays approach, the number of social gatherings and parties packed into the next few weeks will be numerous. While indulging in a few treats over the holidays won’t derail your progress, a steady stream of regular get-togethers and celebrations over four to six weeks (or eight...who’s counting) can really start to add up. This can have a big impact on your ability to stay on track towards achieving your goals. Here are a few ways you can make it through the holiday party season while balancing your nutritional needs and continuing on the path to success.

My clients all know that having a positive mindset is crucial to making physical progress. A negative mindset usually means we’re stressed and a stressed body is not a happy body. Does this mean we have to be happy and pretend like everything is okay when it’s really on fire? HELL NO. There are a few categories people fall into when it comes to having a negative mindset:

Okay, if you are like me, you may be asking yourself, “I don’t have a big kitchen and big yard to be able to do anything *meaningful* in regards to being more sustainable and help the earth”. Or maybe you’re not thinking that and that’s just me. But sometimes I find a small mental hang-up with what I can do in my little apartment in this big city to help the world around me.

Hi. Can we talk willpower, motivation, whatever you want to call it? It's pretty common to see clients going ham on 400+ extra calories, not getting movement in, etc due to "no motivation." Listen... I get it. I really do. You're not alone, and not a single one of us is perfect.

In 2008, my collegiate swimming career was coming to an end. By that point in time, it was coming somewhat as a welcome. I was just coming out of some serious issues with over-training syndrome and exercise addiction. But a large part of me was concerned about what my identity would be like without swimming. Outside of that, what was I to do as far as fitness and staying in shape? For 16 years I had grown accustomed to just wearing a Speedo to swim in. But would I have the audacity to ever put one back on if I couldn't look at least decent in it again? So many concerns were going through my head with the end of such a career…

I felt it was time that I wrote something more personal. I think I have avoided delving too deep because of the shame that is attached to food addiction, emotional eating, binging, etc. It wasn’t until fairly recently that I was able to pinpoint exactly how I defined my own emotional eating behavior. I once sought the help of a therapist for this very issue. Why do I eat when I’m not hungry? I was met with amateur-hour suggestions. Eat off a red plate, drink water before meals, “I’ll fill a prescription for an appetite suppressant.”

Problem-solving has many layers. You’re here and I’m here because we have a problem that we’ve yet to solve on our own. We’re here because we need help. There’s nothing wrong with needing help. Everyone needs help with something in their lives at some point. As you start to outline the things you need or the actions you need to take to solve a problem, it may take a bit to get going. But at some point, it starts to build like a classic cartoon snowball rolling down a hill. Here is a sample list of things or actions you’ve likely done as you started your journey with BIN to solve this problem.