If you are able to––or when you are able to if it isn't quite time yet––try to slowly begin to get back to a normal (ha!) routine as much as possible given the circumstances. Our minds and bodies thrive off of routine and structure. It makes us feel secure, safe, and stable. Uncertainty causes large amounts of stress on us both physically and mentally. Humans are creatures of habit.

It’s all too common to see clients believe they can ONLY improve their health and/or sports performance by LOWERING their weight - that a lower body fat percentage and improving sports performance and/or health markers are directly connected. Heck, I used to be one of these people!

3 things will optimize your muscle gain: Resistance training, A calorie surplus, Adequate protein intake.

Each of these things plays off of one another. You can gain muscle in a calorie surplus without resistance training, but you’ll likely put on more fat than you will lean body mass if you don’t lift. If you don’t eat enough protein, you won’t put on as much muscle as you could.

Probably. Creatine is popular in strength athletes but it does so much more. Creatine is produced by your body and found in foods like meat and fish. Creatine is a combination of different amino acids and helps produce energy!

“If I see one more of those articles, I’m going to lose my mind! Women don’t need to train around their cycles, that’s absurd!” I was sitting in a Strength and Conditioning class with my favorite professor. We were talking about fitness articles that discussed women adapting their training in the gym to sync with their menstrual cycles. The whole class laughed, and I chuckled along. Sure, I myself had problems getting out of bed and taking care of my kids, but maybe there was just something wrong with me?

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

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

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

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

Happy September! For a lot of you – that means your schedule and routine are changing. A LOT. Either you or your kids are going back to school. Some of you may even be starting new jobs. And that means that your food and meal prep routine - which worked for you so well over the summer - may need a serious makeover. Here’s what you can do to help yourself.

Staying on track for parties and BBQ’s isn’t hard. We tend to over complicate things by not asking what food will be there, by forgetting everything that we know about moderation and nutrition, by drinking too much and losing control, by not planning ahead.

I came to BIN like a lot of women do: with a long history of disordered eating in my rearview mirror. Emotional/stress eating, anorexia, exercise bulimia, bingeing: I had dealt with them all…

A coach is there to guide you. Support you. Hold you accountable. Give you the tools you need to reach your goals. A coach is there to teach you and connect with you.

There is a myriad of chemicals, amino acids, enzymes, nutrients, and hormones that work together to help regulate our sleep cycle and improve the quality of our sleep. These include, but aren’t limited to…

Pomegranates. I'm sure some of you have seen me tout the benefits of utilizing pomegranate, and a lot of my clients have heard me recommend it as well. I want to dive into WHY I'm being such a pomegranate pusher (insert mean girls quote: I'm a PUSHER, Cady).

Food prep is for most people a very daunting task that also feels like it’s the only way to success. Some of that might be true, but it’s not always what you think it is.

Meal prep gets a bad name because of the plain redundancy that it used to be when it was first popular. Food prep has really evolved to the actual meaning of those words: a way to prep your food for your week.

There’s not a “right” way to prep your food, it’s all about what works for you. It might take some trial and error (more on the importance of that here), but finding what works best in your life is going to be key.

the scale and it’s really not the best method for tracking progress. Yes, it’s one tool, but it doesn’t tell us how our body composition is changing (if we’re losing fat and building muscle the scale might not change at all, or it might even go up). And then there are factors that affect the scale day today. Lack of sleep, stress, overtraining, or an excessive amount of sodium in your diet (which is what I want to discuss in this post) are all things that can cause the scale to jump.

This challenge is meant for anyone who is interested in having a healthier understanding of themselves and their eating habits. Whether you are brand new to healthy eating practices or have years of practice, this is meant to be fun and experimental. By the end, you will have learned new things about yourself, and as a result, be closer to feeling like the best version of yourself.

Usually, my blog posts are like "self-love, be kind to yourself, you're amazing..." I'm a positive person and I feel like people are WAY too hard on themselves a lot of the time. But today, I'm doling out some tough love.

It’s beach season! For some people that means bikini’s, white sand, and those fruity drinks with the umbrellas! But what if you have fat loss goals? Can you still drink? How does it impact your body and what are the “best” ways we can fit drinking into our macros?! We’re not here to tell you what to do, we just want you to understand the physiology of what happens when you drink and let you make the best decision for you!