Lose the fat, forever and ever. Amen.

The Fat Loss LAB

LAUNCHING NEXT WEEK!


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.

The perfect pair of pants.

Picture this. You need a new pair of pants. You find a super cute pair made by a brand you’ve never bought before. Do you try them on first? Or just cross your fingers that they fit?

And before you start searching for loopholes, you don’t already own a similar pair in another color, you hate making returns, and you NEED these pants for an event tonight.

Do you try them on first? Or just cross your fingers that they fit?

Why am I talking about pants? I’m so glad you asked.

We have this very wrong belief that, when it comes to nutrition, the right approach just needs to be found. And when you do find it, all you have to do is copy it.

This belief is 100% setting you up for failure.

If I found the perfect pair of pants and told you about them, would you just assume they’d fit your body like a glove - without hitting the dressing room first? No. Of course not.

So why on earth do we think it works this way when it comes to nutrition!? The idea that the perfect approach just needs to be found and replicated is a myth.

The right approach is not found, it’s created.

The right approach is created based on what you know works and what doesn’t. Yes, this involves a certain level of risk. Because in order to identify what works and what doesn’t you have to employ trial and error. Try…fail…try again…succeed!

The right approach is about trying things on, seeing if they fit, and making decisions accordingly. Just like pants.

Are you ready to find your perfect pair of pants?

And of course, when I say pants, I’m talking about a #foodfreedom nutrition strategy that helps you reach your health, body confidence and aesthetic goals.

You might have to try a few things on, but I guarantee, you’ll find that special something that fits like a glove.

If you’re ready to find your perfect pair of pants, let’s talk about what it is you’re looking for.

Skinny jean? High waisted? Flare?

A life-giving, guilt-free relationship with food?

Eat Well. Live Well. Be Well.

The WORST dieting advice EVER - "eat less, exercise more"

You read that right. Your “eat less, exercise more” diet approach - the one you’re likely getting ready to jump back on come January 1st - is making you GAIN weight.

Instead of taking the time to learn what works best for you and your body, you jump on whatever band wagon is rolling through diet culture most recently, because it’s easier…in the short-term.

In the words of Dr. Jade Teta, the “eat less, exercise more approach as like a dietary credit card - you get an initial reward for a greater cost later.” And it’s true!

How many times have you adhered to a strict diet regimen only to end up with increased hunger/cravings, reduced energy and eventually weight GAIN? Too many to count?

You might be surprised to know that this is always the end result of the “eat less, eat more” dietary approach when it’s our only approach, as it fails to account for the role of metabolism and individual preference.

One-size-fits-all gets us every time, doesn’t it!?

The role of your metabolism is to keep you alive. So when you decide to eat less and exercise more your metabolism counter balances - think of it like a seesaw - by increasing hunger cues, increasing cravings and decreasing energy.

Often times, when we observe these symptoms we do one of two things:

  • Push harder. Eat LESS. And exercise MORE. Or,

  • Give up. Eat whatever. And succumb to the ‘fuck it’ spiral.

The former pushes the metabolism to counter balance even more - continuing to increasing hunger/cravings and decrease energy - forcing your diet to fail. So no matter how you look at it, you end up discouraged, having decided that dieting (at least this diet) doesn’t work for you. And once your dieting behaviors stop, so does the weight loss. And you’re left frustrated and fatter than before.

It’s hard to hear, I know. But I’m telling you this because there is another way. A BETTER way. You can end the deprivation cycle once and for all. But it requires:

  • Time

  • Dedication

  • Resiliency

  • A willingness to try, fail, refine and try again

  • An understanding that you are worth every one of these things - and more

Sound scary? It should. It’s uncharted territory and goes against everything diet culture prescribes.

But it’s also the only way you will achieve and sustain the results you’re looking for. So if you’re ready to finally ditch the diet culture band wagon and find what works for you and your body, I’ve got something just for you.

An approach that gives you more tools than simply, “eat less, exercise more”. An approach that accounts for your individual preferences, your unique lifestyle and your one-of-a-kind body.

Are you ready to find something that works for you…finally?

Eat Well. Live Well. Be Well.

Find What Works AND STICK WITH IT

A few weeks ago I received a frustrated message from a woman wildly uncomfortable in her own body. In her message she said,

“The only thing that has ever worked for me is calorie counting but you say that’s disordered eating. It’s so frustrating to hear ‘do what works for you’ when what’s working is considered wrong…”

I think most of us can relate to the woman on the other end of this message. I know I can.

  • Feeling unhappy with her weight, size and body image

  • Trying hard to eat well and exercise with consistency

  • Attempting to embrace slow progress in a quick fix world

  • Navigating conflicting nutrition education and advice

  • All while trying to be the best mom and wife she can be

And she was doing it! Trusting the process and feeling pretty good…until she saw a candid photo of herself. Then it all came flooding back - the uncertainty, the frustration, the insecurity, the unhappiness, the urge to ditch the consistency train and jump on the nearest fad diet.

Through our conversation we were able to arrive at the fact that calorie counting had been really helpful for her historically.

It sounds like that works for you. That’s great! Stick with it.

“But you said counting calories is unhealthy and considered disordered eating”, she said.

I think you might have misunderstood me. Calorie counting can be unhealthy for some of us, promoting feelings of restriction, deprivation and scarcity, sure. But calorie counting can also be a really helpful tool in managing overall caloric consumption and weight loss. The question you need to ask yourself is, ‘does this work for me and my body?’ and forget what everybody else says.

Hear me when I say this ——>

It doesn’t matter one iota what anyone else says - even if they have 500K Instagram followers - it doesn’t matter AT ALL what anyone else says if it doesn’t work for you. No one knows your body as well as you do. Coaches/mentors/physicians/therapists/etc. can advise, educate and help hold you accountable, but they can’t know what works for you and your body without your say so.

When it comes to seeing wildly powerful results, here’s the only equation you need to succeed:

  1. Experiment. Try. Fail. Try again. Fail. Try something else.

  2. Listen to your body. What feels good? What doesn’t?

  3. Collect empirical evidence. Consider all variables and barriers and ask, “does this work for me, consistently?”

  4. Find what works. FOR YOU. Draw a conclusion.

  5. Stick with it. Keep doing it. For as long as it works.

Counting calories, measuring macros and living in the underfeed (diet)-overeat (binge)-underfeed(diet again) cycle didn’t work for me. But you know what did? Learning how to listen to my body, honor my health and eat intuitively.

If that sounds like something you’re interested in learning more about, I’d love to have you join my All About Intuitive Eating webinar! THIS Saturday, November 17th at 10:00am.

You can register by clicking the button below.

INTUITIVE EATING WEBINAR!

Nothing beats, “find what works for you and stick with it”.

Forever and ever, amen.

If anyone tells you otherwise, put your earbuds in and run in the opposite direction. Quite literally.

Eat Well. Live Well. Be Well.

How To Fail At Dieting (is this you?)

Chances are you’re doing one (or more) of these already. So let’s talk about how you can stop sabotaging yourself and start winning.

If you’re asking any of theses questions…

  • How long will this take?

  • What will I have to give up?

  • How much weight will I lose?

  • Will this work for me?

…you’re undoubtedly setting yourself up for failure.

These questions all assume that a diet - the way you eat - is a finite thing - a pre-constructed program that either works for you, or not. But here’s the thing - you don’t find a diet, you create one.

^^ Read that again. ^^

That’s right - you’ve been going about this all wrong. Do you know why Atkins, Whole30, Slim Fast, South Beach, Paleo, Beach Body, Keto, My Fitness Pal, Intermittent Fasting, Isagenix and Shakeology didn’t/don’t work for you? Because you are a unique individual with unique individual needs. Your nutrition needs, palate preferences and savory sensitivities don’t fit into a pre-constructed program like those listed above (and so many more…who remembers the Zone Diet?)

But instead of learning from our past failures, we keep trying - seeking out the perfect diet like gold at the end of a rainbow.

It has to be out there, right? The diet, the plan, the program that works for me? I’m not a complete anomaly, right!? I just haven’t found the right one. The one perfect diet/plan/program that will be my Prince (or Princess) Charming and change my life forever!

I’m exaggerating of course, but you get the idea. I know you can relate - because I’ve been there too. And I’m here to tell you that there IS a diet out there designed for you and your body. A diet that accounts for your unique individual needs, your preferences, your crazy lifestyle and your sensitivities.

But don’t get too excited just yet - because you won’t find this diet touted on the internet or boasted about by friends and family.

You have to create it. Because it makes complete sense that the perfect diet FOR you is designed BY you, right?

I know what you’re thinking…

Create my own diet!? Nicole, I can barely understand my metabolism or get my kids from point A to point B. How will I ever be able to design a diet that works for me and my body? What about meal timing, macronutrient ratios and cravings? I can’t even remember to take a multivitamin, how on earth can I design my own diet!? HELP!

I’m here for you, friend. You don’t have to do this alone.

If you’re looking to understand why previous dieting efforts have failed and how to set yourself up for wildly powerful success moving forward, I’ve got you.

If you’re ready to start winning at dieting, I’d love to chat about how we can make that happen. Simply leave a comment below and let’s start the conversation to see if we’re a good fit.

That one time I was prediabetic...

…just a few weeks ago. It’s true. My annual lab results were in and amidst a lot to be grateful for, there was one number that threw me into a frenzy. Fasting glucose - 104.

I didn’t need to Google what that meant. Thanks to knowing a great deal about how the body works, and how it’s influenced by food, I knew that a fasting glucose between 100-125 is considered pre-diabetic.

I blinked a few more times, willing the number to change. It didn’t. And then it happened. My over anxious disordered eating brain kicked in…

What can I cut out? I don’t really eat sugar. Not much, anyway. And I stay away from processed carbohydrates and empty calories.

Could it be the ice cream I ate last weekend? Or the champagne I drank at the wedding before last?

Will I need to go on a low carb diet? Keto!? Oh please, no. That would be the end of everything good. My body likes carbs…or, does it!?

Is this when genetics start to take over? How unfair! I do such a great job of taking care of myself. Why is this happening?

What did I eat the night before my blood draw? Did I fast for the full 12 hours?

Who will trust me as a prediabetic nutritionist!?

Ohmygod. My life, as I know it, is over.

Like I said, things quickly spiraled out of control and into a full-blown anxiety episode, alligator tears and all. To be fair, I was totally PMSing, but I think I probably would have cried either way. Because my worst nightmare was coming true.

I never had high blood sugar when I was underweight, I thought. Maybe I just need to go back to cutting everything out.

As I continued to digress, I told my husband that I was cutting out all alcohol and treats (like the handful of dairy-free chocolate chips I enjoy a few nights each week). All of it.

He gently told me I was being ridiculous to which I responded with a monologue about how he couldn’t possibly understand. I take impeccable care of myself. I’m healthy. I have risen from the depths of disordered eating. And I finally feel at peace, having aligned my behaviors with my needs in a way that serves me. And THIS is what I get for it!

Eventually I paused to take a breath. I allowed my emotions to settle down over the days that followed and I talked it over with my primary care provider (who wasn’t at all concerned BTW). And with a clear mind, I was finally able to answer the question my loving (and very patient) husband had asked me in the middle of my aforementioned emotion explosion.

What would you do differently?, he said.

Sure, initially I thought about cutting out my few extra sips and sweets, but I knew - all along I knew - that would only serve to push me back into place of restriction, obsession and control. And that’s not healthy, not for me.

I work hard to make consistent habits of moving my body, eating veggies, prioritizing protein, choosing smart carbs, limiting simple carbs and maintaining a healthy weight. Short of pushing myself to an unhealthy extreme, what would I do differently?

Nothing. Short of continuing to listen to my body and do the best I can with what I have, there is nothing I would currently do differently.

And my doctor agreed, with a prescription for, “keep doing what you’re doing”. Numbers never paint the full picture. I shouldn’t still be surprised by this, but seeing my body fail (even if it turns out to be a false alarm) even after I’ve learned how to treat it well is somewhat of a raw spot for me. Forever a work in progress over here!

So I challenged myself to step back and look at the situation as objectively as possible. And I came up with the best plan for me based on the empirical evidence; the big picture - MY picture, not a number.

Have you ever struggled with being defined by a number? If you feel comfortable sharing with me, I’d love to hear about it.

Eat Well. Live Well. Be Well

8 Things NOT To Say to Someone Struggling With An Eating Disorder

1.      You look so healthy!

Even if you mean well this comment can be extremely damaging to someone recovering from an eating disorder. Logical or not, weight is the enemy. And if I “look healthy” you’re telling me I’ve gained weight, which might not be something I’m OK with or know how to accept (yet).  

2.      You’re so skinny. Eat a hamburger.

This is about as helpful as telling someone with depression to “just get over it”. Meaning, it’s not AT ALL helpful. You don’t know what someone is dealing with or why food obsession/control is their coping mechanism of choice. So just don’t.

3.      You’re so skinny. What’s your secret?

When you comment on my weight/body/size you are feeding the disorder, the addiction. My eating disorder isn’t about you. Before commenting on my body/food choices, think about the unhealthy behaviors you might be enabling or encouraging.

4.      Ugh. I’m so fat. I need to lose X pounds.

Someone struggling with an eating disorder obsesses about their body and thinks about how to get thinner/skinnier/lighter 24/7, manipulating their body with food to ease whatever emotional trauma they are experiencing. Your body shaming only serves to perpetuate diet culture and the idea that I shouldn’t be happy in my current body.

5.      You’re skin and bones.

Again, this serves as emotional high. You’ve just doused the fire with gasoline. As illogical as it might sound to you – a healthy person with a healthy relationship with food – I WANT to be skin and bones. This is the objective. Your comment serves to support my mission. If you mean well, ask me how I’m doing (without saying anything about my body).

6.      I’m so glad you ate that.

You’re glad I ate this thing…it made you proud. Which means I ate something I shouldn’t have, something high in calories. Calories lead to weight gain. I’m going to gain weight. And so the anxious spiral ensues. I’m working on my relationship with food. But it’s sensitive. It’s delicate. So please don’t associate your approval with what I do/don’t eat. You have no idea what your seemingly innocent comment may trigger for me.

7.      You never would have eaten that before.

See above. Would you say, “Oh. You’re not drinking. You would have thrown back a handful of shots by now before…” to a recovering alcoholic? Gosh, I hope not.

8.      If you think you’re fat, what do you think of me.

My eating disorder has NOTHING TO DO WITH YOU. Don’t make it about you.

Above all, remember that someone’s body is their business and theirs alone. To clarify - someone else’s body is NOT YOUR BUSINESS. Concern can quickly turn into body shaming whether or not that’s your intention. If your comment is appearance-based, keep it to yourself. If you’re not quite sure what to say (or if you should say anything at all) check out my previous post: 10 Things I Wish I Would Have Heard In The Height of My Eating Disorder.

Eat Well. Live Well. Be Well.

10 Things I Wish I Had Heard In The Height of My Eating Disorder

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1.     “Hey, how are you?” 

Don’t forget that people struggling with disordered eating – or in recovery – have feelings that have nothing to do with food, many of which may be driving them to these coping mechanisms. Talk about something other than eating/food (because we already think about that 24/7 and we need your support, not your judgement). 

2.     You are so much more than what you see in the mirror. 

No matter how thin I became, I never liked what I saw staring back at me. No matter how many ribs were showing, I thought I still needed to lose weight. It’s hard to see beyond the disorder to realize that body dysmorphia and dissatisfaction need to be challenged, not accepted as truth.

3.     Your feelings are not bad. 

Don’t be afraid of the feelings/emotions driving your eating behaviors. Try to understand them, examine them, name them, and talk to someone about them. And know that wherever you are in that process, it’s okay. 

4.     You are not your eating disorder. 

Hearing someone say, “hey, you’re worth more than whatever hell you’re going through” might give someone the gentle encouragement they need to get through a hard time. We resort to disordered eating as a solution to a problem, but it doesn’t define who we are as a person. 

5.     You can’t fix an emotional problem with a physical solution. 

Not permanently anyway. For many years, I tried to burry my emotional trauma with mileage. Stressed? Go for a run. Anxious? Go for a run. Sad? Go for a run. I can’t help but wonder how much sooner I could have started recovering if I traded some of that mileage for therapy. 

6.     Are your behaviors supporting the person you want to be 5 years from now?

Consumed by food and the feelings I was suppressing I never really stopped to consider the permanent damage I was doing to my body every day I chose to undereat and overtrain – pushing my body beyond its limits. 5 years later, struggling with the stress fracture consequences, I so wish I had. 

7.     It’s okay to have bad days. 

Recovery is not linear and perfection isn’t possible. The only way forward is to accept the setbacks, the barriers and the failures and learn from them. 

8.     Your eating disorder is not your fault. 

You didn’t choose to have an eating disorder. Eating disorders occur because of a combination of genetic, biochemical, psychological, cultural and environmental factors. Above all, eating disorders are a solution; a coping mechanism, to a much deeper problem. 

9.     Your eating disorder is not your fault, but it is your responsibility to engage in recovery.

Recovery will not just happen. It takes initiative, a mindset overhaul, a willingness to fail and get back up again and a drive to be your own advocate. Your eating disorder is a prison cell and you’re the only one with the key. 

10.  I can’t understand what you’re going through, but I’m here for you. 

Eat Well. Live Well. Be Well.

If your diet comes with popularity, find a new one.

You don’t have to look far to find a diet that’s associated with status, popularity and a shiny name tag. We LOVE labels. Single or taken? Gay or straight? Organic or GMO? Faith-based or Atheist? Ironman or Netflick’s marathoner? Vegan or Paleo? But doesn’t life go beyond the binary THIS or THAT construct of labeling?

Labels can be great, especially when it comes to food! They let us know what we’re investing in and what we’re putting into our bodies. But could labeling your dietary strategy and/or nutrition preference be…damaging? In my opinion the answer is definitely, yes.

Your body is a unique piece of human. You have individual needs, preferences, like, dislikes, strengths and sensitivities. With that in mind, why on earth would you conform - shrink yourself - to fit into a pre-packaged nutrition label?

I’m going to let you in on a little secret…

You don’t owe the world a label. You can be whatever you want to be, eat whatever you want to eat, do whatever you want to do. Regardless of what anyone else is doing or what hot topic is being shamelessly shared on social media (hello Keto clan).

Be a vegan, who eats meat sometimes.

Be a gluten-free gal, who occasionally eats grains.

Be a dairy free dude, who really likes to eat ice cream.

Be a human who eats and feeds his/her body according to your unique needs, preferences, likes, dislikes, strengths and sensitivities.

Be whatever the hell you want, who eats whatever the hell you want.

It’s your body. It’s your plate. It’s your (and only your) business.

Need some help figuring out what’s best for your body? Need some help defining your unique diet strategy? I’m here for you.

I’m currently opening up a few 1:1 Nutrition Coaching slots and if you’re serious about finding a sustainable nutrition strategy and redefining your relationship with food (like, ready-to-make-shit-happen serious), let’s hop on a quick call and talk about how we can get you to your goals.

I’m serious. Drop a comment below or shoot me a message and let’s start the conversation!

Eat Well. Live Well. Be Well.

My diagnosis: Spondylolisthesis

Nope. That’s not a typo.

Spondylolisthesis is the diagnosis for my chronic back pain. The word spondylolisthesis derives from two parts: spondylo which means spine, and listhesis which means slippage. So, basically, spondylolisthesis is a forward slip of one vertebra relative to another. 

And let me tell you, it feels about as fun as it sounds.

If you follow my social media accounts, you know that for the past two and a half years I’ve been dealing with intermittent bouts of life-altering back pain. As a regularly active individual, this diagnosis has been depressing, to say the least. No running, no jumping, no lifting, no bending, no extending, no sitting for extended periods of time, no standing for extended periods of time, no…you get the idea.

And the hard part? I didn’t DO anything to cause it. Spondylolisthesis just happens - sometimes it’s genetic, other times it’s related to overuse and physical activity involving excessive extension (but no, I am not and was never a gymnast).

The really hard part? The solution - short of surgery which (due to it’s fairly low long-term success rate) is the absolute LAST resort, is to simply manage the pain and discomfort with the understanding that until my spine becomes arthritic and stiffens due to age, I’ll likely never be completely pain free.

As you can imagine, it’s not a very comforting prognosis.

I’m currently on week 5 of 8 weeks of prescribed REST including three 10 minute walks a day, followed by sitting/standing intervals every 20-30 minutes. And the results have been…less than impressive.

But you can bet your bottom dollar that I’m not giving up.

In fact, I called my specialist last week to say, “I have followed your directions with 100% compliance and after 4 weeks, have observed little to no improvement. What’s next?”

Do you want to know what he said?

“Nicole, I don’t need you to follow my directions with complete compliance. What I need is for you to listen to your body. Observe the movements that flare your pain - do less of those. Observe the positions that provide relief - do more of those. Listen to what your body is telling you and be vigilant. No one can know your body better than you can.”

I ended the phone call, in tears, because, more than anything, I so desperately wanted a plan, guided instruction. I wanted someone to tell me exactly what to do in order to find relief and reach my goal of being pain-free.

As soon as the thought left my brain I quickly made the parallel between wanting an easy “do this, not that” solution and the requests of my Nutrition Coaching clients asking me to tell them what to eat/what not to eat in order that they might reach their health, body composition and fat loss goals.

And it got me thinking…why are we so hesitant to listen to our own bodies and apply what they teach us? Why do we hastily look elsewhere before searching inside ourselves for the answers we seek?

IT’S TIME we stop looking for answers from everyone else and begin to reclaim our own bodies. IT’S TIME we learn how to pay attention to what our bodies are telling us. IT’S TIME to align our actions with what we need - not as a result of the suggestion or expectation of anyone else.

IT’S TIME! Now, more than ever.

Are you ready to learn how to listen - really, truly listen to what your body is asking (perhaps, begging) of you?

Eat Well. Live Well. Be Well.

Befriend Your Body

  • You’re constantly comparing yourself to others - other people and/or other (younger) versions of yourself.  

  • You look for confidence in external sources rather than searching for it internally.

  • You’re stuck confusing perception with reality – e.g. I feel fat/lazy/ugly, therefore it must be true.

  • You don’t know how to love (or even like) yourself despite the fact that you’re not exactly where you want to be.

If you can relate to any (or all) of the above, you don’t want to miss my Befriend Your Body FREE 5-day Mini Course.

Let’s be real. You don’t have to think you’re Beyonce all day every day, but if you want the people around you to respect you, love you, believe in you and have confidence in you, you have to be all of those things for yourself first.

Are you ready to learn how to listen – really, truly listen – to what your body is asking (perhaps, begging) of you? Are you ready to learn how to appreciate your body for what it does, instead of obsessing over how it looks?

Hating your body into change never works.

Loving your body feels so far out of reach.

Let’s try something different.

Are you ready?

Once you sign up for the FREE 5-day Befriend your Body Mini Course you’ll be added to the Facebook group where a community of like-minded women will be there to embrace you. But don’t wait! The 1st Befriend Your Body lesson launches on Monday, October 22nd!

You'll Never Feel Fully Ready

You’re never going to feel fully ready for the next big step.

Whether that big step involves levelling up in your family, your career or your self-care, it will require a levelled up approach - something new that will probably feel uncertain and scary AF to start.

I remember making the jump from employee to entrepreneur and immediately freaking out. Like, what did I just do with my life? I worked steady hours to get a steady pay check and now…now I don’t know what to do because my boss hasn’t told me what to do because I am MY OWN BOSS. Gah!

Yep. Freaked out. It was more accountability then I was accustomed to. Provided more freedom. Required more action. Involved more fear. Created more possibility.

And with that possibility came the possibility of failing - of falling flat on my face. And so, I found myself asking, “what’s the alternative?”

If I didn’t do this big, scary thing, where would I be? And is the potential risk worth the potential reward?

Any investment we make to reach never-before-had success requires a never-before-had skill set. And you know what that means? Until you practice the thing (repeatedly) to build the skills, you’re probably not going to be so great at it.

Read that again. You might suck, at first. And that’s OK. With practice, with repetition, you will build the skills you need to accomplish this big, scary thing that allows you to live a better, more full, vibrant life. But first, it might suck.

That doesn’t mean you won’t get there. It just means you need practice. Repetition. Failure. Resiliency.

So what thing don't YOU feel fully ready for?

And if you’re being really honest with yourself, is the risk worth the reward?

Maybe it’s letting go of your disordered eating. Maybe it’s getting that coach or that gym membership. Maybe it’s finally investing in yourself so you can learn to appreciate your body more. Or maybe it’s…

You fill in the blank.

New growth requires new skill.

New skill requires new courage.

And courage, by definition, is the ability to do something that frightens you. Doing something DESPITE the fact that you don't feel fully ready. DESPITE the fact that you might suck, at first.

I’d love to hear about what scary AF thing you’re going to do next. Is it a fitness endeavor? Is it starting (or growing) a family? Is it building a business? Is it investing in your self-care? Whatever it is, when faced with the fear of change, try asking, “what is my alternative?” <3

Eat Well. Live Well. Be Well.

Don't Be An A**hole

…is a great general rule of thumb, but today I’m talking about why you shouldn't be an asshole, to yourself.

It’s easy to get caught up in the seemingly endless cycle of stress, work, sleep and more stress. But neglect yourself for long enough and your body will start to protest. First quietly, maybe with fatigue, headache or acute injury. And because we’re so good at ignoring these warning signs (or medicating them, serving to only mask the symptoms), our bodies are forced to scream for our attention.

Perhaps with chronic disease, debilitating injury, metabolic distress, GI upset, depression, anxiety, malaise and/or overwhelming exhaustion. And still, with our body screaming and pleading for our attention every way it knows how, we ignore it.

I think we all have our reasons. Perhaps,

  • We feel guilty for saying no

  • We were taught to always put others first

  • We feel ruled by obligation and expectation

  • We don’t know how to take care of ourselves

    The list goes on…


I know I can certainly relate to these and I imagine, even if only in some small way, you can too. But here’s the thing - if we want our bodies to serve us and to treat us well for a lifetime, we have to be kind to them, nourish them, give them rest, movement and self-compassion.

We need to stop being an assholes to ourselves.

Think about treating a friend the way you treat yourself.


If a friend was in need of nourishment and asked you for a meal, would you neglect her? Tell her that she doesn’t need the extra calories and feed her a latte or a diet Coke instead?

I hope not.

If a friend was exhausted, worn out and overextended, would you suggest she “suck it up”, get through her to-do list, and just keep pushing through?

I hope not.

If a friend was sick, hurt or injured would you encourage her to ignore that feedback and push through the pain because she doesn’t have time to fall short of expectation or gain a few pounds?

I hope not.

If a friend asked you to get together to listen, just listen, would you talk over her - not stopping to ask how she’s doing - and criticize every imperfection and short coming you find fault with?

I surely hope not.


And yet, despite what or how much I hope, you do this. Every single day. To your closest friend. The friend who will stick with you for a lifetime (which you often take for granted). Instead of caring, nourishing and listening, you treat her like garbage.

But what if you didn’t? What if you traded your guilt, shame and unrealistic expectations for care, nourishment and appreciation? What then?

If you’re ready to find out, I’m ready to help you.

Later this month I’ll be launching my Befriend Your Body Mini-Course - 5 days of FREE content, inspiration and action steps to move toward body acceptance.

Will I see you there?

“and I said to my body, softly, ‘I want to be your friend.’ it took a long breath and replied, ‘I have been waiting my whole life for this.’” - Nayyirah Waheed

Eat Well. Live Well. Be Well.

I'm the least fit I've ever been.

And that’s the problem with progress.

It only accounts for the things we can see and touch.

When I say progress what do you think of?

  • Before and after bikini photos?

  • Progress on the scale?

  • Setting a new PR in the gym?

  • Getting closer to fitting back into those size 8 jeans hiding in the back of your closet?

You’re not wrong. All of those examples are signs of physical progress many of us would lust after.

But what about other, less visible, forms of progress?

Like, learning how to listen to your body more and “diet” less. If you do that and weigh more…is that still progress?

Like, taking a break from the gym to allow an injury to heal. If you do that and lose your fitness…is that still progress?

Like, moving away from counting calories, measuring macros and obsessing over food choices. If you do that and have to buy a larger size…is that still progress?

If you’re asking me, my answer is HELL freaking, YES!

But the world doesn’t yet have the insight to agree. The world looks at that person (whether it’s you or it’s me) and only sees someone who has gained weight, lost fitness and takes up more space.

Not someone who has harnessed her power of intuition, body confidence and self acceptance; someone who has broken free of the shackles and the shame perpetuated by diet culture; someone who has learned to listen and honor her body so that it might serve her better for years to come.

I am the least fit I’ve ever been. In my current season of injury recovery I’m moving less than ever before. But you know what? I’m also listening to my body more than ever before. And to be completely honest with you, I’m not hating it.

Sure, at first I thought about all the strength, muscle tone, endurance and aesthetics I might lose. And yes, I thought about the weight, size and body fat I might gain.

But then I realized what a limited lens I was looking through. Progress isn’t limited to the things we can see or the things we can feel. Progress - arguably the most important kind - happens beneath the skin, unseen and untouched by anyone but you and me.

Because if there’s one thing this new - slower - season has taught me, it’s this:

It’s not the external body that produces inspiring progress. It’s the embodied human inside the body that does.

If you know a friend who could use this message; maybe a new mom, someone recovering from an injury, or someone going through their own slow season…I ask that you please forward this on and let them know that you see their progress. Even if the rest of the world doesn’t.

“Progress is when we forgive ourselves for taking so long to treat our bodies like a home.”

- Yung Pueblo

Eat Well. Live Well. Be Well.

"I'm not attractive to my husband,"

she said. To which I asked, “did he tell you this?”

“Well, no. But I can tell. I’m heavier than when we met, I’ve had a baby…I hate the way my body looks now.”

After a few minutes of honest conversation we revealed that she was no longer attractive to herself. Her own eyes didn’t like what they saw - not those of her husband. In fact, her beloved had even affirmed her new, softer body. But none of that matters when you’re your own meal girl.


Body shame. Body insecurity. Body disapproval. Body hate.

These things extend far beyond the time we spend in front of the mirror. They extend to our confidence, to our self value, to our sex lives and to how (we think) other people see us.

And so often, our perceptions of how other people see us is nothing more than a projection of how we feel about ourselves.

So, how do you see yourself? Are you the hottest thing since sliced bread? Or are you doing your best to remain unseen, hiding behind an over-sized tunic?

Let’s be real. You don’t have to think you’re Beyonce, but if you want the people around you to respect you, love you, believe in you and have confidence in you, you have to be all of those things for yourself first.


And we SUCK AT THIS. Because:

  1. We’re constantly comparing ourselves to others - other people and/or other (younger) versions of ourselves.

  2. We look for confidence in external sources rather than searching for it internally.

  3. We confuse perception with reality. Just because I feel a certain way doesn’t mean that it’s true.

  4. We don’t know how to love (or even like) ourselves despite the fact that we’re not exactly where we want to be, failing to keep ourselves open to self-improvement opportunities.

So, what’s the solution?

I know I’m messed up, Nicole. What can I do about it!? For starters:

  1. For everything you want to change about your body, find one thing you’re grateful for. Not necessarily how something LOOKS but how it WORKS.

  2. Aim for body neutrality. Forget “loving yourself” right now. We are under enough pressure, the last thing we need is the pressure to learn how to love something we don’t even like looking at. It’s normal not to be feeling yourself all the time - lose that expectation. Aim for neutral.

  3. Realize that vanity is a luxury. There are more important things about you than how your skin hangs on your curves.

  4. Be kind to yourself. It’s perfectly OK to want to change your body but you will never succeed by hating it.


Is this something you can relate to? Something you’d like to learn more about? Something that flutters your heartstrings?

If so, I’d love to hear from you! Drop a comment below, shoot me an email, and simply say, “Yes!” I’m dreaming up a FREE body neutrality mini-course but before I fully invest in the process I want to make sure that this is something that feels worth your time and energy.

Does body neutrality sound like a step up from how you feel about yourself right now? If so, hit me up.

Eat Well. Live Well. Be Well.

Dieting: A Life Story

If I asked you to recount the events of your life, what would the themes be? What would pop as your priorities? Where have you spent your time? Your money? Your energy?

Does your life tell a story of a positive relationship with food, exercise, your body & yourself or would it look more like a bank statement recounting a chronic diet history?

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I get it. Letting go of disordered eating, unrealistic body composition ideals, calorie counting, macro tracking and the constant pursuit of thinness is HARD. Like, suuuuper hard.

Because, for most of us, our unhealthy relationships; with food, with exercise, with our bodies, with enabling family and friends, and with ourselves are ingrained. The beliefs we hold about whether or not we’re enough…worthy enough - good enough - sexy enough - thin enough - beautiful enough…and the behaviors that occur as a result of these thoughts, are patterned.

  • Driving home after a long day without knowing how you got there

  • Brushing your teeth before you go to bed

  • Reaching for the bag of crisps when you sit down on the couch to watch your favorite show

  • Kissing your partner goodbye before you leave the house for work

  • Saying “bless you” to someone after they sneeze

  • Pressing SNOOZE one too many times

All of these are examples of patterned behavior. Recurring things we do without ever really thinking about it. They seemingly just happen. Because we’ve practiced and rehearsed them so many times, they’ve become habit. And as humans, we like habit. Because habit brings us comfort. We get to keep doing the status quo without the discomfort of change.

And why on earth would we ever choose discomfort over that which is warm, cozy and unchanging? I’ll tell you why.

  • Because you’re fed up with your food obsession, refusing to let it control you anymore than it already has.

  • Because you’re past the point of thinking that your weight - your size - or the roundness of your belly is the most important thing about you.

  • Because you want to prioritize health over rules and prioritize balance over restriction.

  • Because you’re ready to give space in your life to things that truly matter, things you want to leave as a part of your legacy - in lieu of the chronic diet history.

If that’s you - I get it and I’m with you!

Maybe your relationship with food has left you heavier and/or unhappier than ever before.

Maybe your relationship with your body has left the idea of sitting on a beach in a bathing suit or having sex with the lights on feel unsurmountable…at least not until you “lose XX pounds”.

Maybe your relationship with yourself is full of toxic self-talk and insults that you wouldn’t wish upon your worst enemy.

Maybe you finally feel like it’s time to create some powerful mthrfkn change.

Sound like you? Are you ready to break the negative cycle, embrace the temporary discomfort and create powerful change so you can finally build a healthy relationship with yourself?

(Hand raised). I know I sure am.


Eat Well. Live Well. Be Well.