If you’re a lifter, you’ve no doubt heard that cardio kills your gains. If you’re a runner, you’re probably familiar with the argument that lifting makes you bulky and slow. So, what’s the deal there?

Running and lifting are indeed two separate disciplines with their own unique set of adaptations and training requirements, which has caused many to be worried about something called the “interference effect”.

The Power of Healthy Fats for Women's Well-being

In the world of nutrition, we often hear about the importance of maintaining a balanced diet. While all macronutrients play a crucial role in our overall health, healthy fats deserve special attention, especially when it comes to women's diets. It's time to debunk the myth that fats are the enemy. Let’s explore the reasons why women need to incorporate healthy fats into their diet and how these fats can promote overall well-being.

NutritionAshley BeaverOctober 31, 2023Diana, healthy fats, womens health, nutrition tips, fats, flexible dieting, nutrtion coachComment

The Power of Committing to Weighing Your Food

Have you ever considered the benefits of committing to weighing your food? Whether you're looking to shed a few pounds, gain muscle, or simply develop healthier eating habits, precision in your nutrition can be a game-changer. While it may seem like a daunting task, weighing your food can yield remarkable advantages, especially when combined with regular exercise.

NutritionAshley BeaverOctober 12, 2023macros, flexible dieting, weight loss, nutrtion coach, diet, calorie countingComment

Easy High Protein Chicken & Pasta Cucumber Ranch Salad

My philosophy is there are no rules with salad!! If you enjoy it together, put it in there! Salads don’t need to be iceberg lettuce, cabbage and unripe tomatoes if you don’t want them to be. You are the master of your salad so go forth Padawan and make salads the way YOU want to make them.

This salad is PACKED with some of my favorite items and full of flavor but not just that it has over 50g of protein and a huge punch of potassium!

RecipesAshley BeaverAugust 17, 2023salad, chicken, easy recipes, meal prep, macros, nutrtion coachComment

Freeing Yourself From Food Guilt

In my work, both at the hospital and with my clients here at BIN, it really strikes me how much emotion and guilt surround the foods we eat, making us “good” or “bad” people in any given moment. We've been conditioned into a world that treats food as an "indulgence" to be restrained, instead of something we literally need to survive, live our best life, and yes, achieve the goals we want to achieve, whatever they may be. So, how do you break that cycle of guilt when everyone around you, in the media, on the internet, and maybe even in your own circle, is pushing that on you?

NutritionAshley BeaverAugust 14, 2023food guilt, dieting, nutrtion coach, nutrition tips, weight loss, thriveComment

4 Habits of Successful Nutrition Clients

As nutrition coaches, we see a lot of different habits that work for different people. As coaches, it’s our job to design a program that helps add to a client’s life and to make sure it enhances their lifestyle, as that is a pretty good indicator of sustainability and success. After coaching hundreds of clients, I have found a few characteristics that successful clients have in common.

NutritionAshley BeaverJuly 13, 2020meal prep, nutrition, nutrtion coach, food tracking, macros, flexible dieting, habits, jess amaral, LifestyleComment

What’s the Skinny on Sodium?

By now you've probably heard over and over again how people need to decrease the amount of sodium they're consuming on a daily basis. Well, that’s all fine and good if we only really knew why sodium was important to keep in balance. I am much more apt to pay attention to vitamins and minerals that are either helpful or harmful to my health when I really understand how the body is responding to that mineral. So if you are anything like me and want to know what the big deal is about sodium, then I hope you find this helpful.