When You've Tried Everything Else

If you've ever tried, and failed, to reach your fat loss goal you know how easy it is to get frustrated, give up, and blame yourself.

Change is hard - especially when you try to do it on your own.

Here are just a few of the doubts and fears I’ve heard from my 1:1 rockstars when they initially started working with me:

“I have failed so many times, I’m worried nothing will work.”

“I don’t really believe I can be successful anymore…”

“If it didn’t work the first fifteen times, why would this be any different?”

Can you relate to feeling similarly?

If other diets and weight loss efforts have let you down in the past, I want you to know that you’re not broken. There’s nothing wrong with you.

There’s just a better way. A more sustainable way that ensures you get (and keep) the results you want and the body you deserve, for LIFE!

BUT, you have to be willing to unlearn some of those old lessons you’ve learned in the past and try something new. You have to be willing to invest in yourself…no matter how many times you’ve failed before.

Throughout the month of June, I’m talking alllllll about how to achieve Fat Loss That Lasts on the Health, Wellth & Wisdom Podcast, sharing some of my biggest secrets with you.

I invite you to tune in and let me know what you think!

If you love what you hear and think that this just might be the thing to help you achieve your big, powerful goal, reach out! I’m here to help (no matter how many times you’ve failed before).

Fat Loss That Lasts - Husband Testimonial

Fat Loss That Lasts - PAtrick .jpg

𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐓𝐡𝐚𝐭 𝐋𝐚𝐬𝐭𝐬 𝐈𝐒𝐍'𝐓: ⁣⁣
✖️ being strict for 30 days followed by a back to real life attitude
✖️ deprivation-based diets you can barely adhere to⁣⁣
✖️ eliminating an entire nutrient category (e.g. NO carbs)⁣⁣
✖️ detox teas/skinny drinks and supplements ⁣⁣
✖️ anything you can't stick with for a lifetime⁣⁣

These tactics can help you lose fat BUT your results won't stick around very long. Because if you can't adhere to the behaviors that produced the results, you won't keep the results the behaviors produced either.

🙅🏼‍♀️ I'm not about that.⁣⁣

Because unless you are extremely advanced and can apply these aggressive, deprivation-based Fat Loss strategies as short-term tools in your periodized fat loss strategy with the help of an educated and experienced coach, deprivation does more detriment than benefit. Not to mention, you lose all hope in the fact that you can reach your fat loss goal without hating your life in the process.⁣⁣

𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐓𝐡𝐚𝐭 𝐋𝐚𝐬𝐭𝐬 𝐈𝐒: ⁣⁣
➕ committing to healthy habits you feel confident sustaining⁣⁣
➕ slow progress over time that you can maintain⁣⁣
➕ ensuring a well-balanced nutrient-dense diet that leaves you feeling nourished (not punished)⁣⁣
➕ something you feel good about continuing for years - decades even⁣

These tactics help you lose fat AND keep your results. Because when you can adhere to the behaviors that produced the results, you get to keep the results that those behaviors produced (and continue to produce!)⁣

Recently, my husband, Patrick, and I set out to shed some fat for summer. Are we confident we can sustain our progress? You bet. Because we made room for our favorite things and avoided feelings of deprivation, restriction and wanting to ring each others necks because we 𝘤𝘰𝘶𝘭𝘥𝘯'𝘵 eat X, Y, or Z. That's not how we want to live our lives.⁣⁣

You too? Great news! I’m currently accepting 1:1 Nutrition Coaching applications and would LOVE to help you 𝐜𝐫𝐞𝐚𝐭𝐞 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐭𝐡𝐚𝐭 𝐥𝐚𝐬𝐭𝐬 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞! Because that is what I'm all about!

Real talk. And be honest.

Real talk. How many times have you set some sort of nutrition or weight loss goal so far this year? Be honest. How is it going?

If that question gives you a pang of guilt or a feeling of defeat, you’re not alone.

Because those diets - those meal plans - those detoxes - that we get so excited for and fired up about are designed to fail. I’m sure you’re thinking you need to:

  • Try harder

  • Stop falling off the wagon

  • Use more willpower

  • Ignore your cravings and power through

  • Try Keto, Weight Watchers, or that other diet your BFF just recently subscribed to…

  • Exercise more restriction/discipline

  • Or, maybe give up all together

But here’s the thing. NONE OF THAT actually works. And worse, they all actually set you up to fail.

The good news is, there’s another way.

What you actually need to create real, lasting change looks more like this:

  • Throw away all-or-nothing thinking

  • Ditch the perfection expectation

  • Learn to listen to your body

  • Focus on creating small habits that add up over time

  • Balance the fun foods with your body needs (#foodfreedom)

  • Fewer rules and more flexibility!

Not only does this approach get you results, but it also leaves you feeling confident about KEEPING your results for a lifetime!

I know even this can feel daunting. Like, how do I actually do it? And what should I do first? Which is exactly why I do what I do my fraaand.

Nutrition Coaching with Nicole is an individualized approach, helping you to build a blueprint to how you want to look and feel for LIFE! Together we grow your consistency, build habits to help you feel confident and assess all the barriers that could potentially (and often do) stand in the way of your success. Not to mention, accountability every step of the way!

I am welcoming Summer by opening THREE 1:1 Nutrition Coaching spots!

Click that button below and let me help you unlearn everything you think you should be doing and teach how to create REAL lasting change with nutrition.

Fat Loss That Lasts - Day 5

Nutrition with Nicole

Welcome to Day 5 of the Fat Loss That Lasts miniseries!

I’m Nicole, your online Nutrition Coach.

You can learn more about me, and the work I do, here.

I hope that by now you’ve learned that…

Fat Loss CAN Last!

I hope you’ve learned how to fuel your body with all of the essential macronutrients. I hope you’ve learned how to listen to your body and live in a way that leaves you feeling your best. And I hope you’ve begun to see that fat loss doesn’t have to be restrictive or soul sucking and that it can be health promoting and life giving!

As with most things in life, education only goes so far. Learning and knowing these things is only half of the puzzle. The individuals who are most successful in reaching and sustaining their fat loss goals have one additional tool - ACCOUNTABILITY!

If you feel like you’re ready to take action and know that you need accountability to reach your BIG, powerful goals, I want to offer you the chance to work with me

to create fat loss that lasts!

By tuning into this miniseries you’ve shown me that you’re an action taker and you believe that you’re worth investing in! And those are exactly the kind of rockstars I work with.

Today’s ASK: If you’re ready to take action to reach and sustain your big, powerful body confidence and fat loss goals, I want you to click the button below (yes, it’s that easy).

We’ll hop on the phone, talk about your goals and build you a blueprint to get there one strong sexy step at a time!

Fat Loss That Lasts - Day 4

Nutrition with Nicole

Welcome to Day 4 of the Fat Loss That Lasts miniseries!

I’m Nicole, your online Nutrition Coach.

You can learn more about me, and the work I do, here.

You’ve been listening to your hunger + fullness cues and focusing on balanced meals consistently. Now let’s talk about the fun stuff – your non-negotiables. AKA. The foods and beverages you don’t ever want to live without!


The reason my clients are so much more successful than the average person trying to lose fat on their own is, in part, because they learn that no foods are off limits. This is something we call #foodfreedom and I believe it’s paramount to lasting success. Because if we don’t’ work our favorite foods into our nutrition strategy, it’s never going to be sustainable and will always look like a “diet” with a start and an end date.

Eat out, have dessert, enjoy your faves and STILL see progress.

To see lasting progress you have to be compliant with getting that balance of whole foods and essential nutrients at least 80% of the time. But there’s always room for “real life”.

Here are a few tips I share with my 1:1 Nutrition Coaching clients that I’m going to share with you:

1.     Make sure it’s what you really want.

2.     Eat until you’re satisfied, not overly stuffed or uncomfortable (if you missed it, go back and check out Day 2)

3.     After you enjoy your nonnegtiable, wipe the slate clean and make your next choice a goal-supportive one. Don’t dwell on guilt or feel shame for savoring something you enjoy.

4. Do your best to ensure your day is otherwise balanced – e.g. don’t ‘save’ your calories because you know you’re going to enjoy something decadent later. This never works.

Today’s ASK: Enjoy one of your non-negotiables guilt-free and let me know how you feel afterwards!

Fat Loss That Lasts - Day 3

Nutrition with Nicole

Welcome to Day 3 of the Fat Loss That Lasts miniseries!

I’m Nicole, your online Nutrition Coach.

You can learn more about me, and the work I do, here.

Once you learn how to listen to your body’s hunger and fullness cues (this accounts for the QUANTITY of the food you eat) we can begin looking at the QUALITY of the food you eat. Both are extremely important when it comes to sustainable fat loss!

Let’s talk about macronutrients!

Proteins, carbohydrates and fats.

  • What are you eating the most of right now?

  • What are you eating the least of right now?

The answer to these questions (in conjunction to your level of activity) can tell us a lot about why you are/are not seeing progress. The majority of us struggle with consuming enough lean protein and colorful vegetables while we have no problem eating a sufficient amount of carbohydrates and fats.

Our body’s need all of these nutrients! The question is, in what amount? And that answer varies based on your height, weight, gender, body type, and activity level.

Why all nutrients are necessary.

The role of protein - Protein is comprised of amino acids (think of these as the building blocks of your body). We need protein to consume protein regularly throughout the day in order to maintain our muscle mass, feel fuller for longer and recover from physical activity!

Examples include: chicken, poultry, fish, steak, eggs, egg whites, Greek yogurt, protein powder, cottage cheese, beans and legumes, tofu, etc.

The role of vegetables - Veggies are packed with essential vitamins and minerals that ensure our body is functioning optimally, not to mention they are filled with water to help us stay hydrated.

Examples include: leafy greens, carrots, onions, peppers, mushrooms, broccoli, cauliflower, brussel sprouts, cabbage, etc.

The role of smart carbs - Carbohydrates are the body’s primary source of energy. Incorporating them into a well-balanced diet ensures adequate energy, as well as improved performance and recovery.

Examples include: oats, rice, quinoa, potatoes, couscous, whole/sprouted grain bread, beans, fruit, etc.

The role of healthy fats - Fats are important for proper insulation and hormone function. Fats also digest slowly, helping us to feel fuller for longer.

Examples include: olive/coconut/avocado oil, nuts, nut butters, seeds, avocado, cheese, mayo, etc.

Today’s ASK: Start by creating balanced meals, each time you eat aiming for one serving of each nutrient (two servings of each if you’re male) and see how you feel. If you’re active you might find that you need more carbohydrates than fats. And if you live a more sedentary lifestyle you might find that the inverse is true. Experiment! Play! See what leaves your body feeling its best! And as always, don’t hesitate to reach out if I can help you along the journey.

The best (and most sustainable) part is you can do this no matter where you are! Whether you’re eating out, at a business meeting or in the comfort of your own home, you can ensure that you’re getting all the nutrients you need and will be left like your best self:

  • fuller for longer (more satiated)

  • mentally satisfied (no elimination of an entire food group)

  • improved energy/performance

  • improved health and fat loss results

Sounds pretty dreamy, right!?

Fat Loss That Lasts - Day 2

Nutrition with Nicole

Welcome to Day 2 of the Fat Loss That Lasts miniseries!

I’m Nicole, your online Nutrition Coach.

You can learn more about me, and the work I do, here.

“But don’t I need to count calories/track macros/measure my food in order to see progress?”

Absolutely not.

You’ve been taught that you need these external measures of control because diet culture is a soul sucking monster that teaches us to be strict and restrictive by following a set of rules. This works (they all work) but for how long? Two days, two weeks, maybe?

Keeping a food journal and tracking your intake can be helpful as a short-term tool, but unless it’s something you want to do for the rest of your life, it’s not sustainable (and your results won’t be either - yikes!)

Learn to listen to your hunger and fullness cues.

And you will create bigger, better, and more lasting progress than any external mechanism will. My clients and I work a lot on identifying the difference between true hunger and emotion-driven hunger, because if our bodies are saying, “I need food”, it’s in our best interest to listen, but if our brains are saying, “I need food”, it’s in our best interest to ask WHY.

True hunger - physiological hunger, when your body is signalling a need for fuel (e.g. belly growling, brain fog, etc.)

Emotion-driven hunger - you’re bored/stressed/lonely and looking for something to take your pain away in the fridge.

Today’s ASK: Try differentiating between the two as you go throughout your day and see what you learn. When you identify true, physiological hunger, feed it! If you’re not hungry for food, try to dig deep and identify what it is you’re really hungry for.

The next step (for those who want to earn extra credit) is to stop when you feel satisfied. Not full or overly stuffed, but satisfied.

Learning to trust your body and look inward, listening for when you’re hungry and satisfied can be one of the most powerful tools in your sustainable fat loss toolbox.

“But won’t I blow it if I’m not counting my calories?” No. When we take away the rules and the restriction that urge to “cheat” goes away. Think of it this way – if I told you that you could eat ice cream every day, would you? Maybe initially, but then knowing that you could have it whenever you wanted would make the ice cream less appealing and you’d only choose to enjoy it when you really wanted it.

Setting a rule or restriction around a certain food trains our brain to crave it more. Funny how that works isn’t it? Give yourself permission to eat according to your hunger and fullness cues and you actually eat less than if you tell yourself you “can’t” or “shouldn’t” and end up eating more.

Fat Loss That Lasts - Day 1

Nutrition with Nicole

Welcome to Day 1 of the Fat Loss That Lasts miniseries!

I’m Nicole, your online Nutrition Coach.

You can learn more about me, and the work I do, here.

I’m guessing you’re here because

  • Diet culture has failed you, maybe more than once.

  • You’ve tried the quick fix mentality and you’re right back where you started, more frustrated than before.

  • You’re sick and tired of the rules and restriction.

  • Despite your best efforts, you keep “falling off the wagon”.

  • You’re looking for something that lasts…maybe even for a lifetime.

  • You’re craving something that allows you to reach your goals while eating foods you love AND living a full and vibrant life.  

Am I right?

If that sounds like you, you’re in the right place. And I’m happy to tell you that it is possible to reach your fat loss goals and feel confident about maintaining your results while living that full and vibrant life!

But before we talk about HOW we’re going to get you there, we need to talk about WHY.

WHY all diets work but none of them last. Seriously. Any diet, plan or program will work, so long as you adhere to it with 100% compliance. And therein lies the problem. Because who really wants to count calories/cut carbs/avoid sugar forever? Not me!

WHY you need to invest in something that lasts. You deserve better than the rollercoaster ride that is diet culture. Losing weight doesn’t have to mean losing your life (or your favorite foods) too.

WHY your goals are worth pursuing and worth investing in. No one else is going to live your life for you. No one else is going to stand up for the life you what you live. YOU have to be the one to do that. And you’re worth the confidence that comes with creating a life, a relationship with food, and a body you’re proud of.

Tomorrow we’ll be talking about HOW you can reach your fat loss goal (without all the drama and the deprivation) and keep it off forever.

Today’s ASK: Think about your WHY. WHY do you want to lose fat? How does your life improve when you do? Who else is affected by these changes? And WHY are those things important to you?

CURRENTLY ACCEPTING New Coaching Applications!

Last week I said goodbye to a dear friend and client.

As we wrapped up our final coaching session she looked at me and said, “I feel like we’re breaking up! This is terrible!” And while I can totally understand and empathize with how she’s feeling, it isn’t terrible at all. In fact, it’s the best case scenario and something I wish for all of my 1:1 clients.

You see, this rockstar and I had been working together for almost a whole year - 11 months, to be exact. Not only had she seen amazing change, both in her relationship with food and her body, but she learned how to maintain her progress for a lifetime!

It’s one thing to lose over 20 inches (freaking cool, right!?) with a designed-for-you approach to nutrition and movement. It’s another thing entirely to ride the waves of life and feel confident that you can maintain your healthy habits and your progress no matter what curve balls come your way.

So when I asked her, “do you feel like you have all the tools you need in order to confidently go out and do this on your own?” and she said, “YES! You have given me all the tools I need!” I knew without a shadow of a doubt that she was ready. This is the goal of 1:1 Nutrition Coaching.

To teach you how to listen to your body, design a customized nutrition strategy built with your body in mind, equip you with everything you need to build and SUSTAIN your healthiest, most vibrant relationship with food, fat loss and body confidence! For! A! Lifetime!

How I can be sure she’s ready to go it alone and will sustain her big, powerful results:

  • She didn’t rush the process. She didn’t try it for a month or two and bounce. She stuck it out through every season of life and took her time creating a strategy that works for her.

  • She was willing to invest in herself and in a process that didn’t promise her results in 30 days. She demonstrated that she’s worth the time, energy and commitment required to produce and sustain lifelong progress.

  • She knows how to find me should she need continued accountability. She wasn’t afraid to ask for help the 1st time, nor should she be in the future.

If this is you - if you’re ready to find and sustain big powerful change in your relationship with food, your body and your life, and you’re willing to invest in something that lasts, I now have an opening in my coaching book and am currently accepting coaching applications.

CLICK HERE to apply and we’ll hop on a discovery call to ensure you’re a great fit for my Nutrition Coaching program. I want desperately to help you create results that last for a lifetime, but only if you want that too!

How Many Diets Have You Tried?

Too many to count? Join the club!

Did you know that the average American diets FOUR times a year, on average? Did you know that nearly 45 MILLION Americans diet each year? Did you know that $33 BILLION dollars is spent on weight loss products each year?

And did you know that despite alllllll of that the majority (2/3rds) of us STILL struggle with our weight?

Clearly, conventional weight loss efforts aren’t working.

Or, more accurately, conventional weight loss efforts aren’t sticking.

With enough willpower anyone can lose weight following a prescriptive set of rules for 12-30 days. But what those all-or-nothing methods don’t teach you is how to lose weight in a healthy way that fits your lifestyle and can be sustained for a lifetime.

And isn’t that really what you’re after!? Results that last for life?

But if that’s what we really want, why do we continue to subscribe to the diets, detoxes and the drama?

That’s a rhetorical question. I know why we subscribe to them…they’re sexy, promise fast results and are branded as the magic pill/the secret solution/the thing you’ve been missing all along….


If you’re ready to ditch the diet - forever - and find something that lasts longer than 12-30 days you must change your expectations.

Short-term Diet Culture Promises:

  • Fast results that last only as long as your willpower does

  • Black and white rules, restrictions and regulations

  • A cookie cutter plan/menu that you can follow as long as life doesn’t get too busy or stressful

  • An expiration date - if you can’t do it forever, your results won’t last forever either

Life-long Nutrition Coaching Promises:

  • Slower results that LAST a lifetime

  • Guidelines built and designed for your unique body, lifestyle, preferences and taste buds

  • A customized plan that you can follow in all seasons of life

  • A confidence that stands the test of time because your results are founded upon habits that you execute consistently (not rules you follow when you’re “on track”).

What are you looking for? Where is your time/money/attention currently invested? And do those two line up?

Eat Well. Live Well. Be Well.

Weight Loss Won't Change Your Life

At least not like you think it will.

Last week I had the pleasure of talking with an adolescent female who came to me wanting to lose weight.

She was accompanied by her parents who mentioned that her weight was encouraging her depression and they felt helpless, given that they didn’t think she needed to lose weight.

I agreed with them.

What I was able to gather right away was that this young lady was perfectly healthy and would not be helped by weight loss.

What I was able to gather after spending some time with her was that her weight loss goal had very little do with her health or weight and had everything to do with her perceived quality of life.

So I dug a little deeper.

“Tell me,” I said, “how does your life get better if you lose weight? What changes?”

And she gave me a transparent and truthful response, saying something to the effect of, if she lost weight she would be able to share clothes with her skinny friends, fit in and feel better about herself.

Because none of us really cares about weight loss. That’s not what we’re looking for.

If we’re being transparent and truthful, what we want is to feel better about ourselves.

  • Whether we’re in high-school and want to feel confident with our friends, swapping skinny jeans and crop tops.

  • Whether we’re in college and want to feel confident, getting dressed for a date. Or,

  • Whether we’re grown women and want to feel confident in the bedroom, on the beach, and/or in the boardroom.

We all want the same thing. To feel better about ourselves. To feel confident in our skin. And to feel accepted - not just by those around us, but by our own inner critics - showing up in our lives unapologetically.

Focusing frivolously on weight loss efforts won’t get you there. I’m sure of it.

I know because I’ve been there. With no weight left to lose, still hating myself, still ashamed of my body.

Focus your efforts from the inside out.

If what you really want is to feel better about yourself, focus on building a healthy relationship with food, focus on managing your mindset to support realistic expectations and powerful goals, focus your action steps on things that will serve your success long-term (not fleeting fat loss that leaves you more frustrated than before).

Can weight loss be an outcome of that process? Yes, absolutely. But it can’t be your first line of defence. Because at the end of the day, weight loss isn’t really what you’re looking for. Is it?

Eat Well. Live Well. Be Well.

Only 40% of you will read this.

And while I could focus on the other 60% who are too busy to open, read and receive this message, I’m not going to. Because I choose to invest my time and energy in those of you who are willing to invest time and energy right back.

Because even if you only take 10 minutes out of your day to inspire and improve your well-being, you’re taking a stand and telling the rest of the world, “I’m worth this”. I am deserving of the change I want to see in my life.

And I respect that.

Because so many people do the opposite - getting caught up in the tide of life, never actually taking action or creating change; eternally discontent, unhappy and perhaps even resentful, despite the fact that no one else is responsible for how we show up in our own lives.

But I know that’s not you. Because you’re reading this. You have chosen to invest in yourself today, even if only for the few minutes it takes you to read this email.

And I respect that.

So let me ask you, action taker, what change do you want to see in your life, in your relationship with food, and in your body image?

Are you sick and tired of being discontent, unhappy, and perhaps even resentful when it comes to showing up in your life - and in your relationship with food - authentically?

If so, I get it. I can vividly remember having thoughts like:

Will there ever be a time in my life when I don’t incessantly think about and obsess over food?

How will I ever reach my goal if I don’t know how to stop these bad habits?

I’m working so hard. When will I feel good enough - confident enough - thin enough - fit enough?

I don’t understand why I’m struggling so much when she seems to be doing just fine…

But I don’t have those thoughts anymore.

I no longer obsess and think incessantly about food. I have replaced the habits that don’t serve me with habits that do. I do feel good enough and confident enough. And to be 100% transparent, I’ve learned to no longer give a damn about what she is doing, and to instead own what I’m doing because it works for me.

And I can’t tell you just how badly I want that for you too.

But, me wanting it for you isn’t enough.

You need to want it for you too.

If that’s where you are today - if you know you’re worth investing in, worth creating change for, worth showing up for and worth respecting, I want to be in your corner.

If you’ll let me.

If that’s you, click the button below and fill out a coaching application. We’ll hop on a free discovery call and chat more about you, your goals and whether or not I can be in your corner, helping you reach your big, powerful goals.

Master Your Metabolism

Whenever fat loss is the topic of conversation it’s not long before we hear the big scary M word - METABOLISM. Metabolism is like global warming - the idea is often thrown around but most of us don’t really understand what it means or what it does.

Given that your metabolism controls your fat loss, isn’t it time we tried to wrap our brains around it? On a recent poll, 86% of you said YES, I want to learn more about how to master my metabolism.

Have you ever noticed that:

It’s harder to lose weight (& keep it off) after a diet?

You’re not crazy. That happens. Your body’s job is to counter balance your well intentioned dieting efforts, much like a sea-saw. You restrict calories (stress) and start exercising (stress) and your body compensates by increasing hunger and cravings and decreasing energy.

You oscillate between “on track” and couch potato?

You’re not crazy. That happens. 'Eat less, exercise more’ fails every single time because it’s unsustainable and we don’t have any other skills in our toolbox, like periods of ‘eat less, exercise less’ and ‘eat more, exercise more.

Have you ever noticed that:

Some foods keep you fuller for longer? And other foods keep your taste buds happier for longer?

You’re not crazy. That happens. When it comes to satiation and satisfaction, you want lean protein, water, fiber and bulk (veggies), followed by just enough starch and fat (according to your metabolism) to make a meal satisfying.

A big plate of chicken and broccoli can be filling, but not satisfying, and leaves you searching for something sweet. Likewise, this is the reason starches and fats can be satisfying but leave you wanting more —-> overeating.

What works for your body isn’t what works for other bodies?

You’re not crazy. That happens. Our bodies are different. Our stress thresholds are different. Our individual preferences are different. Too often we reach for an off-the-shelf quick fix that’s marketed as “one size fits all”. Be a detective and figure out what works for YOU.

If you’re not getting results, give up your biases and do the detective work. You are unique. Eat accordingly.

Some days it feels like you have ZERO willpower/your battery is empty?

You’re not crazy. That happens. When was the last time you took a minute to fill your battery? Take a nap, go for a walk, watch a comedy, take a bath, write in your journal, read a good book, cuddle with a loved one. Learn about what drains your battery and what fills your willpower. Fat loss is more than just calories in, calories out.

These are the core components of your metabolism. Master them and you’ve mastered your fat loss. Sounds easy, right?

If you’re interested in learning more about balancing and mastering your metabolism this is exactly the kind of thing I help my 1:1 coaching clients uncover.

If you’d like to learn more, simply fill out a coaching application and let’s hop on the phone to see if we’re a good fit! This stuff lights me up. Does it light you up too?

Eat Well. Live Well. Be Well.

"Here's what worked for my last patient."

Imagine for a moment, that you have a doctors appointment.

You’re not feeling great, something’s off and you need help.

You check-in, you sit in the waiting room (for too long) and when you f i n a l l y get to see the doctor, she doesn’t exam you, she doesn’t ask any questions, she doesn’t even look at you, and she says, “well, here’s what worked for my last patient…so it’ll probably work for you.”

Wait. What!?

Did the last patient have the same symptoms?

Isn’t she going to ask me what I’M feeling!?

Was the last patient 7 or 70? Does that even matter?

And why do I have to blindly follow advice because it worked for someone else? I don’t even know them. What about ME!?

You’d be right to ask those things.

You’d have every reason to be outraged.

Your body is unique. Your signs, symptoms, successes and struggles are unique to you. You wouldn’t allow your doctor to just lump you in with the rest without hearing you out first, right?

So why in the world do you allow diet culture to do exactly that?

A set of rules worked for someone else so we jump on board - fingers crossed - that we’ll have the same results, without first stopping to ask and listen:

  • Where’s the pain coming from?

  • What are my symptoms?

  • How can I help MY body feel better/reach her goals?

  • How can I help ME!?

My friend, you deserve unique and individual care. You deserve to be seen, heard and cared for. You deserve a solution that’s designed for you, not some generic one-size-fits-all prescription.

Are you ready to stop settling for what worked for the last patient and invest in the plan that’s created by and for your body?

Hit the button below - and let’s get this party started!

How Many Times Have You...

- punished yourself for making the wrong food choice? 

- felt guilty for being UP on the scale?

- wallowed in shame for allowing life to get so busy that self-care falls by the wayside? 

- berated yourself for not being as consistent/disciplined as you 'should' be?

I get it, I’ve been there.

And if that’s you, the best gift you can give yourself is forgiveness for not knowing then what you know now. 

When I WAS there, I didn't know that punishment wasn't an effective change-making strategy. I didn't know that guilt never led to positive movement. I didn't know that self-care ebbs and flows and that shame does the opposite of motivate. I didn't know that consistency is a an evolving practice rather than something I do/don't do. 

When I WAS there I believed that I was either "good" or "bad". I believed that there were rules I followed or I failed. I believed that if I failed I deserved to be punished. And I believed that I needed to succeed or try harder.

AS IF it was that simple (it's not). 

But in order to grow, I had to forgive myself for not knowing then what I know now.

And what I know now, is this: 

- Sometimes I will make the less-than-ideal choice

- Perfection isn't a requirement for progress

- Guilt and shame will always push me farther from my goals/my healthy life-giving relationship with food

- Self-care grows and evolves with my consistent effort. The more I water it, the more beautiful it becomes.

- Life will get in the way. And sometimes that means my consistency isn't what I want it to be, but the best I can do is the best I can do, given my circumstances. 

- And regardless of those circumstances, I am enough. 

Knowing and living by these truths has helped me to live a more results-driven and authentic life. Imperfection is built into my plan. Failure is expected. And as a result, I am able to set, reach and even exceed far more powerful goals and it feels oh-so good (no guilt here!) 

But before arriving there I had to forgive myself for not knowing then what I know now.

Can you relate? Are you in that place right now, where you're punishing your less-than-perfect behavior? 

If so, I get it. I've been there. And I want to encourage you, today, instead of punishment, try forgiveness. 

Eat Well. Live Well. Be Well.

Lose the fat, forever and ever. Amen.

The Fat Loss LAB


You wake up, look at yourself in the mirror with confidence (even if you forgot to take yesterday’s makeup off) and you’re excited to eat breakfast and go about your day.

You enjoy food and how it nourishes and fuels your body. You eat according to your needs and your taste buds. Restriction and deprivation aren’t rules you play by anymore and you couldn’t feel better about it.

You slide (not shimmy) into your favorite jeans and you set out to have an awesome goal crushing day. Because that’s what you do now. You set goals and you crush them. Because you are confident with your nutrition strategy - it was designed by and for you after all - and you know how to make your results last for a lifetime.

This will be reality for several of you in just a few short weeks. Because the Fat Loss LAB kicks off next Monday, January 14th, and this 6-week remote program will completely change your approach to fat loss FOREVER.

But only if you’re ready to ditch the quick fixes and the fads. Because this program is all about designing YOUR unique and sustainable fat loss strategy. Lose the fat and keep it off forever. And ever, Amen.

Because when you change your thoughts (and invest in learning about your body, instead of trying to force it into a generic diet AGAIN) you can change your world. You can feel confident and in control of your relationship with food and your body.

If you’re the action taker that I know you are and you’re ready to change your body, change your relationship with food, and ultimately, change your world, click the button below and join the LAB.

Eat Well. Live Well. Be Well.

The Fat Loss LAB: Back By Popular Demand!

So, the holidays happened.

You ate, you drank, and you had one hell of a time.

But now what? Your jeans are snug, your jiggle around the middle doesn’t feel like your best self and yet, you really don’t want to subscribe to another quick fix because the results never last and you’re looking for something that doesn’t force you to eat loads of kale while simultaneously eliminating everything you love.

Enter, the Fat Loss LAB.

A 6-week remote course that will help you shed fat, build a confident designed-for-you nutrition strategy (none of that one size fits all bullshit) and sustain your results for a lifetime. Not 30 or 60 days…a lifetime.

Sound too good to be true? It’s not. Not with an approach that’s designed to find a sustainable nutrition strategy that’s built for you, your body, your preferences and your lifestyle…with an awesome coach to help you work through all the diet drama that’s clouded your judgement before.

Ok. So you’re intrigued. What’s a girl gotta do to get more information?

Sit back, my friend.

The Fat Loss LAB runs from Monday, January 14th-Saturday, February 23rd. As a member of the Fat Loss LAB you can expect:

  • Daily video lessons that you can access anytime throughout the day, when it’s convenient for you, that walk you through designing your customized fat loss and (when you’re ready for it) maintenance plan!

  • Weekly email accountability check-ins from your coach, Nicole, to make sure you’re on track and celebrating successes!

  • Bi-weekly progress updates to track the awesome changes you make!

  • 24/7 support from the awesome team of women taking this leap right alongside of you via the Fat Loss LAB Facebook group!

Yes, you can expect to lose fat. But you can expect soooo much more than that. This isn’t a program that you adhere to for 30 days only to return to the way things were. This is a life altering coaching process that teaches you how to listen to your body, nourish appropriately based on your goals and live confidently in a body you appreciate, respect and maybe even love (woah!)

But accountability is a full-time job and my coaching book is pretty full, so I’m only accepting a select few Fat Loss LAB applications this January. Three seats have already been reserved. So…don’t wait. First come, first serve.

Will this be the year you FINALLY create the change you’ve always wanted?

How I Ditched Diet Culture

I asked one of my rockstar clients to give us a glimpse into her ditching diet culture journey. Here’s what she had to say (we’ll call her K.)

“I remember starting my first diet when I was 10. My brother and I had gone to visit my dad for 2 weeks in the summer. When we got off the plane my mother didn't give me a hug, instead she lifted my shirt and pinched my stomach while we were still in the airport.

That completely warped my perception about my body.  

While my (now ex) husband was away in basic training, my binge eating increased. It was easier to binge without anyone to hide it from. I started gaining weight. I also started restricting my calories to counter the weight gain from the binging. I was very lonely. I remember when I weighed a certain number on the scale and absolutely hated myself because of it. Hated isn't a strong enough word, I despised myself. I was 20.

I became panicky and desperate. I started ordering diet pills from the back of magazines. I tried liquid diets. I did boot camp type exercising way before it was cool. I bought a calorie dictionary and wrote down every single thing that went into my mouth. I tried Nutrisystem, Weight Watchers, and Richard Simmons. I tried the Hot Dog diet (every meal you had to eat 2 hot dogs, but no bread. I guess it was a weird version of Atkins). I took ice baths and exercised like crazy. I drank lots of water and tea to “fill up.” Finally, I settled on restricting my calories down to 1100 a day. Then when my weight loss slowed, I dropped my calories more.

I lost 55 lbs and, at my thinest, I was only eating 500 - 800 calories a day.

I hated that my body was at war with me. 

My ex was away a lot with military training. I had gone through [two] pregnancies pretty much alone. I was under extreme stress with dealing with my mother's emotional abuse. I was being abused by my ex. I took care of all of the cleaning, the animals, the yardwork, raising and teaching the kids, and doing things for other people like pet sitting. If I took a day off to rest, I was shamed and called lazy.

I was doing absolutely everything for everybody. I had no me time, unless things built up to the point where I would storm out of the house, drive a mile away, and cry in the car for an hour.

I started to lose faith. I was in a deep depression and exhausted. I knew my ex was cheating on me. His control over me was increasing. He was drinking heavily. He had PTSD. In my gut, I knew I should leave but I wanted to believe that I could help him and love him enough to cure him.

And yep, I was still filling notebooks with my daily calorie logs. 

My body started to fall apart.

I hired a nutritionist to lose weight. I followed her plan. I lost about 20 lbs, the same weight I had lost and regained through the years. I couldn’t seem to drop below a certain number on the scale. I was frustrated.

After being together for 29 years, my ex husband dropped the nuke in my lap and told me that he had been doing some soul searching. He said he realized that he didn’t love me and actually never had. I fell to pieces inside and my heart was crushed.

That weekend I thought very seriously about suicide. I decided not to do it. I wasn’t ready to go yet. I had decided to stay.

I very slowly, almost instinctually, started to take care of myself. I went searching inside for my authentic self and found her very deep, hiding behind a rock in the dark. I had hidden her away all those years ago. I had been in survival mode. It was time to bring her out and fuse both of us together. 

One month after my divorce I signed up for Precision Nutrition. I was nervous about doing it.

It turned out to be the best thing that I could do for myself. It was life changing. I started to heal. I met Coach Nicole that first year when she was an assistant coach. Her compassion and cheerful supportiveness showed through. During the first year, I had quite a lot of success. I lost 36 inches all over and I stopped binge eating. Like forever stopped. My body dysmorphia was healed. I see myself. I can finally see my beauty. I learned how to love myself. I have self esteem and self confidence. I learned how to eat mindfully. I became my own best friend. I merged my authentic self with my survivor self. I listen to my gut, it does NOT lie and never did!

I knew I wasn’t ready to go out on my own so I signed up for a second year. The second year I was focusing a lot more on healing from the abuse from my ex. I lost weight, but not like I wanted to. I had blood results come back that showed I had pre diabetes. I was able to get much better about listening to what my body needed nutritionally. I finally built boundaries for the first time ever in my life (huge win). I cleaned out all of the toxic people. I started doing daily self-care. I learned to put myself first. I found my self worth and value. I know that I matter, even if it’s just to myself, that’s enough. I took unclothed and unfiltered pictures of my belly (my least favorite body part), so I could study it, and finally learned to love it as is. 

After the second year of Precision Nutrition ended, I thought I could do it on my own but I started gaining weight back and I realized I still needed help, especially with accountability. I had maintained Facebook friends with Coach Nicole, since the first year. I loved her posts. She had a three month course that she was going to start in January and I decided that I could afford this for myself. I could give up buying something else if need be to make this investment in myself.

This third year turned out to be something different than I expected. We went much deeper. At first, it was the focus on my nutrition so we could see where I was at. She helped reframe the fruits and veggies habit. That was super helpful. She discovered that I like to experiment. I will often try something for two weeks and then I report back. Doing experiments like that helped me to see that I had demonized carbs, but I also recognized that I was doing better than I gave myself credit for. With the nutrition aspect now, it’s more like fine tuning. Through experimentation, I discovered the giant impact that my negative stress load has on my body.

I went through a breast cancer scare this summer. I did not stress eat carbs though like I had in the past. The results of the biopsy came back benign. All of my other blood work came back great, with no pre-diabetes. I had another bout of depression, but it was very mild in comparison.

Coach Nicole was supportive the whole way through. She encouraged me to not take on too much any more and to prioritize my day. I really dug deep this year and uncovered my original wound, which is neglect. I have been learning how to nurture myself and not neglect myself. I can ask myself (and answer!!) critical questions about what is best for me, regardless of what is best for anyone else. I’m back to having fun exercising. I learned that everything is a choice (huge win). I’ve stopped weighing myself. I’ve learned that I can eat a treat and it doesn’t mean that I’m bad. I strengthened my boundaries even more. After 20 years of keeping daily calorie logs, I feel more confident with my food choices than ever before (no more counting!)

I’ve signed up with Coach Nicole for another year! I’m looking forward to working on learning to unconditionally love myself as I am, right now. I want to work on giving myself permission to feel any emotion, to belong, to eat, and move instinctively, and to trust my gut for the messages it sends to me about my body. I want to learn to react less to stress. I want to get rid of feeling shame once and for all. I want to be able to eat the amount of food that’s best for my body and listen to my hunger cues.”

If any part of K.’s story resonated with you, please know that you can transform your life too - physically, mentally and otherwise. If that’s something you’re interested in doing, but you’re not quite sure how, please reach out. I’d be more than happy to help.

Eat Well. Live Well. Be Well.

Are you looking for a sign? This is it.

Hey you. Yes, you.

You're a busy mom, you're a career woman, you're a rockstar who has a big impact to make in this world, but the one thing that's holding you back is your relationship with food and your body. Does that sound like you?

If so, you're going to want to listen up!

I work with women all over the world who are impact driven and have a lot on their plate. Women who spend so much time worrying about their body, how they feel in their clothes and their diet that it takes time and energy away from what they actually want to be doing. Trust me, I get it and have totally been there! I remember looking in the mirror and spending countless hours picking at what I didn't like (I don't think I could have found a single thing I DID like, even if I tried), obsessively counting calories and doing everything in my power to weigh less and be smaller. It affected my ability to perform at school and at work, to engage with friends and family, and to spend time doing the things that were most important to me.

Thankfully, I've worked through that and I now have an awesome relationship with food, free from rules and regulations, and have learned to appreciate my body - how it looks and how it allows me to show up in the world! And that is exactly what I'm here to help you do. Through 1:1 Nutrition Coaching I can help you get from point A; which is where you are now, to point B, a life-giving, guilt-free relationship with food and your body.

If you're ready to heal your relationship with food forever, go ahead and hit the APPLY button. If you’re ready to reach your fat loss goals without deprivation and a diet culture that teaches you that you’ll NEVER be enough, go ahead and hit the APPLY button. If you’re ready to create powerful change in your life - not only how you look but how you FEEL, go ahead and hit the APPLY button.

But don't wait! Because there is no perfect time. The time - YOUR time - is NOW, if you choose to accept.

…will you?

little holiday helpers.

This time of year can be amazing - full of energy, friends, family and festivities.  But this time of year can also be suuuuuper stressful.  If you’re feeling the stress, you are not alone.  So let’s talk about it. Instead of the cliche “How to Survive the Holidays” script, let’s call these little holiday helpers. Because there’s no doubt you WILL survive the season, but we all need a little help sometimes.

And no, before you roll your eyes and move onto the next email in your inbox, this is not a newsletter all about “eating healthy” and skipping the dessert table, because that sounds like a terrible idea.

My personal goal is always to eat delicious food in a way that leaves me feeling good during and after a meal.  Eating to the point that makes me feel satisfied and happy, not restricted or stuffed.

  1. Enlist the help of your friends, family, and of course - me, your nutrition coach.  It takes a village! So rally your support system to help get you through this stressful time of year.  Speak up and let everyone know how they can help you! Whether it’s enjoying a meal together, going for a walk, or just being there for accountability. This is your squad - let them be there for you when you need it most.

  2. Practice mindfulness.  Are you eating Christmas cookies just because they are in front of you or are you eating them because they taste delicious and you really want them? Are you eating your favorite cookie? Or would you rather a cup of hot cocoa? Do a little introspection and ask yourself what it is that you really want and will enjoy. Then go ahead and enjoy it!

  3. Listen to hunger and fullness cues.  Your body is pretty awesome and does a spectacular job of telling you when you need food and when you’ve had enough. Try to listen to what those signals feel like and eat (or don’t) accordingly.

  4. Keep healthy snacks with you at all times. Whether you’re out running errands or busy party hopping, keep a filling and nutritious snack you feel good about in your purse or glove box so you have a smart option readily available when hunger strikes. It’s never an awesome feeling to enter a social function ravenous only to find the only options are chocolate covered pretzels and cookies.

  5. Bring a nutritious dish to parties as a way to thank your host but also to honor health. Whether it’s your mother in laws get-together or the neighborhood block party, bringing a nutritious dish can be a great way to thank the host and ensure that you have a choice that honors your health and your hunger.

  6. Avoid “all or nothing” thinking.  This time of year is about doing the best you can given your circumstances. Don’t shoot for perfect - shoot for the best you can do. This moderation mindset guarantees success!

Speaking of all-or-nothing thinking, if you missed it - I created an awesome FREE gift for you, 5 Tips to Expand Your All-Or-Nothing-Thinking. If you haven’t already, click here to download your gift!

And as always, if you have a friend or a family member who could benefit from these little holiday helpers, pass them along. Because accountability is the gift that keeps on giving!

Eat Well. Live Well. Be Well.