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Healthy Fudgey Single Serve Brownie

Ooey gooey fudge brownie that is packed with protein and is oh so delicious!   What is even better is that this is a simple recipe, super easy and very….



Why Is Summertime So Hard To Lose Weight?

You would think that because summer is the time to sport our swimsuits and let down our inhibitions with shorts and tank tops that it would be easy to lose….

Tips To Stay On Track During A Holiday Weekend BBQ

With the 4th of July ushering in the plethora of outdoor barbecues and summer fun, I wanted to share some tips on how to enjoy a night out without worrying….



How To Enjoy A Night Out Without Gaining Weight

With Wedding Season and many outdoor barbecues and summer fun upon us, I wanted to share with you how to enjoy a night out without packing on the pounds.  It is a….

Quick And Effective Workoust If You Are Short On Time

I’m not a fan of spending hours in the gym.  I have other things I need to get done and more importantly, there really is no reason for it.  But….



Get Fit at 40: Fitness guru shares tips

Sharing my fit and healthy tips on Fox5DC Good Day. Watch the video here: Fox 5 DC Get Fit at 40: Fitness guru shares tips

What’s The Rush?

One of the biggest things that drive me crazy on the internet is when I see “Join The 10 Day Challenge” or “Lose It In 21 Days” or even yet,….



Get Active With Your Kids!

Being active with your kids is not only a great way to spend time together, but it’s also a great way to get to know each other a bit better….

Zucchini Enchilada Casserole

I love Mexican food but lets be honest, it’s not very kind to our waistlines.  It is usually loaded with a ton of fat and the carbs add up super….



How To Stay Fit When Traveling

Trying to stay fit and healthy can be challenging when traveling.  I always tell my clients that the goal should be to maintain, not gain while away.  And while I….

Screw The Scale!

DO NOT LET THE SCALE DEFINE YOU!!! Stop stressing about the number on the scale! The scale cannot separate and does not take in to account the amount of muscle….



One Of My Favorite Snacks

Popcorn is one of my favorite snacks. It’s is a high volume food, meaning you get a lot for a little amount of calories, especially if popped with little or….

Why Weight Lifting Won’t Make Women Bulk Up

Seeing women in the gym lifting weights has become increasing popular. More and more gals are picking up the dumbbells in the hopes to increase their strength and power as well….



Tips To Tone Up For “That” Dress

To read the full article click here 6 Quick and Easy Wedding Workouts to Try for Your Big Day Local trainer Sloane Davis shares workouts for every dress type (ABOVE)….

Hitchedmag.com Article – Kickstart Your Weight Loss Motivations & Rev Up Your Health

  Read the full article here:  5 Ways to Kickstart Your Weight Loss Motivation & Rev Up Your Health Finding the motivation to make change can sometimes be the biggest….



Do You Want To Build Muscle?

Building muscle and losing weight are two completely different goals.  You need to be in a caloric deficit in order to lose weight, and unless you are a “newbie” (very….

Crock Pot Shredded Flank Steak

I posted a picture of my simple dinner a while back on Facebook and many of you wanted the recipe for the steak.  While I can hardly call it a….



What Is The Best Time To Exercise To Lose Weight?

You hear you burn more calories doing fasted cardio, so you try performing your cardio first thing in the morning upon waking. Or maybe you should fuel up before a workout, and….

6 Ways You May Be Sabotaging Your Workout

Have been working out for a while and not seeing results?  Are your workouts not working for you? There is a good chance that one or more of these bad….



Under Eating Isn’t Always The Answer To Weight Loss

To lose weight, you need to be in a caloric deficit.  The more calories you eat than burn, the more you gain weight.  But what most people don’t understand is….

100 Calorie Healthy Chocolate Chip Blondies

Perfection. Warm. Chocolate. Yummy. Under 100 calories for a huge piece! Get where I’m going? Yeah, they are that good.  You would never know that there are only healthy ingredients….



How Often Should You Train for Optimal Results?

Do you have the perfect workout routine? Were you told it’s the only one you need to get you in the best shape of your life?  There actually is NO….

Overnight Oats

Overnight Oats – a simple way to get a well balanced breakfast or any meal in. Great for on the go or for those without a lot of time. There….



Rest and Recovery – Take a Break!

Is the gym your second home? Is training part of your daily activity? Is missing a workout NOT an option? Have you been to the gym or haven’t missed a….

Are You Constantly Thinking About Food?

Are you constantly thinking about food? Do you finish your meal and think about the next? Do you dwell on things you “shouldn’t” or don’t get to eat? Long ago….



Buffalo Cauliflower Bites

Craving wings but don’t feel like eating thousands of calories in one sitting?  These Buffalo Cauliflower Bites will satisfy that craving without packing on the pounds.  Savor the same taste….

Healthy Pumpkin Bread

A healthy pumpkin bread you can enjoy without the guilt! Pumpkin breads are usually loaded with butter and sugar, but I’ve created this healthy version that is equally delicious and….



Apple Spice and Everything Nice Muffins

Everyone likes a nice warm muffin out of the oven but not when they know it contains 500 calories and loads of fat! To keep that waistline in check, I’ve created….

Black Bean Brownies

The thought of black beans in your brownie may not sound appetizing to some, but I can assure you that you will not even know they are incorporated in to….



Stuffed Portobello Mushroom

A mouthwatering meal that is so easy to make in no time! Easy to prepare ahead, high in protein, low in carbs and fat and filling! Free feel to change….

Edible Cookie Dough

Craving a chocolate chip cookie dough but don’t want the unwanted calories? Then try my healthy version!  I don’t think you will be disappointed! Not only will it fill your….



Go Bananas For My Banana Bread

You will go Bananas for my Banana Bread!  Like most of my recipes, this is so simple to throw together and quick to make.  They make a great, protein packed….

Blissful Blueberry Muffins

Blissful Blueberry Muffins I love a good blueberry muffin ANY time of the day.  Problem is, most muffins have 500 calories in each one and are loaded with fat. If….



Strawberries and Cream Cake

I love this recipe because it is so quick and easy to make, AND so healthy and nutritious for you.  A sure  winner for the entire family and your waistline!….

Protein Confetti Cake

YOU CAN HAVE YOUR CAKE AND EAT IT TOO!   Protein Confetti Cake – quick and easy and HEALTHY! Packed with protein and virtually NO fat. ??? In a bowl….



Healthy and Easy Chicken Chili

I threw this recipe together on a Sunday afternoon while the family was watching football.  I already had the chicken prepared, so it was especially quick and easy. To make….

Tips To Help You Through The Holiday Season

This is the time of year when people get extremely nervous about the scale moving in the upwards direction while trying to enjoy festive occasions with family and friends. What….



Oats

Oats…A superfood when it comes to watching your waistline and being healthy.  Oats are whole grain, have heart healthy fats, lower cholesterol, and are full of fiber, which will keep….

Oatmeal Bake…Yummmm

Healthy and delicious? Is that possible? With my Oatmeal Banana Berry Bake it may be just so… Here’s the recipe: 2 cups of old fashioned rolled oats 1 tsp baking….



Spaghetti Squash Made easy!

There are a few ways to cook Spaghetti Squash – but the easiest that I found is to take this baby to the oven on a cookie sheet and bake….

The power of a refeed

If you have been dieting for a while and suddenly have hit a wall, it’s very likely that you are experiencing low leptin levels. Leptin’s main function in the body….



Mini Turkey Meatloaf Muffins

I love these because they are so quick and easy to make.  And further, quick and easy to take on the go as well.  They are good cold or hot….

Overnight Oats 

Place 1/2 cups oats in a jar or container and add 1/2 scoop protein powder (I used Chocolate by Body Nutrition) 1 tablespoon cocoa powder 1/4 cup Greek Yogurt 1/2….



CBS News Reports on Flexible Dieting

At Pancakes and Push-ups, our clients follow a flexible dieting philosophy.  This article from CBS News gives a nice overview. Flexible dieting trend leaves room for doughnuts Flexible dieters can….

HEALTHY Tortilla Crust Pizza…Say What?!

Healthy pizza going on!   Take any tortilla wrap, place in oven for a few minutes. Take out of oven and flip over. (This makes for a crispier crust). Place….



Tips for a “healthier” Halloween

Halloween and healthy are like ying and yang. There is no way around it, there simply is no “healthy” halloween.  But, if you know me and my motto, you know….

Tips to the Wholly Water?

Most of us know the recommendation to drink 8 glasses of water a day.  It flushes you out, prevents certain cancers, disease and obesity.   It keeps your skin looking….



Why am I not losing weight?

Have you tried everything and can’t seem to lose weight?  Whether it’s numbers on the scale, inches from your waist, or just wanting your jeans feeling a bit looser, there….

Fiber

Fiber is crucial to a well balanced, healthy diet. It’s a carbohydrate that doesn’t get digested and broken down in to sugar, so it keeps you fuller longer which in….



Why Weight Lifting is Essential for Fat Loss

I often get asked why I stress so much on strength training when putting my clients on an effective weight loss program.  Strength training over the past few years has become….

The Secret to Success?

Is there a secret to success when it comes to diet, exercise and looking and feeling good? The key to getting results is to put in the hard work, day….



Say NO To Cleanses and Detoxes!

As a Nutritionist, Life Coach and Trainer, I always try to rely on science when informing my clients and followers on ways to be healthy and fit.  There is zero….

The “TONING” Effect

Two biggest “goals” I receive from clients on their questionnaires are one, learn how to eat and have a healthy relationship with food, and two, have toned, sculpted arms.   In….



Fabulous Fiber

Did you know that a high-fiber diet can help you fight fat and avoid weight gain? Here are some tricks to get that fiber incorporated in to your diet: ✔️Avoid….

Should You Add Calories You Burn Back In After Exercise?

A very common question I get asked a lot is whether or not you should add back calories you burn during exercise. The answer is a BIG  – NO! If….



what NOT to do when trying to LOSE WEIGHT

MISTAKE #1 – Over exercising while cutting calories. When you don’t feed your body enough food your body adapts to whatever you give it.  Too much exercise, coupled with a low….

Useful Tips to Fight Fat-Loss

With so many crazy diets out there, its easy to get confused and especially caught up in false approaches that simply don’t work.  I thought it would be helpful to write….



Breaking Bad Habits

So many of our downfalls come from simply having bad habits.  If we can break the habits, we would be able to make our resolutions and lifestyle changes that will….

Super Swaps

Diets can always use a tweaking.  Here are a few examples of foods you may eat on a daily basis.  If you make some swaps you can be benefiting from….



Shrimp Thai Salad with Peanut Dressing

So easy! So quick! So delicious! Simply throw together the following in a bowl: Coleslaw Mix Shredded Purple Cabbage Shredded Carrots Edamame Red Pepper Scallions Cilantro For the Dressing: Wisk….

Single Best Way to Burn Calories and Lose Weight?

Whether you are a male or female, the same rules apply: Single best way to burn fat? Lift weights. Single best way to lose fat? Lift weights. Single best way….



Why You Should Ditch The Scale When Building Muscle

I am a firm believer in lifting weights in terms of exercise.  While cardio is great for your heart and aids in losing pounds, it also breaks down muscle.  Weight….

Helpful Tips To Keep You On Track

I often get messages from people who are confused and frustrated because they are working out and “eating clean” but their bodies aren’t changing. Here are a few important aspects….



Motivation For You!

Fallen off the bandwagon? Need some motivation?  It happens to all of us. If you’ve fallen off, get back on and more importantly, move on.   MAKE A PLAN! Its….

Crockpot BBQ Pulled Chicken

Trying to stay on your diet but want a really satisfying meal? Try my BBQ pulled chicken. The sauce is homemade so it is going to be a lot less….



Tips to Stop Binge Eating

Are you good at sticking to your diet all day and then suddenly want to consume everything you see in sight after dinner? I’m talking salad, grilled chicken and veggies….

Food Porn Alert! Protein Stuffed Waffles – Oh My!

Would you believe me if I told you these big, overstuffed, melt in your mouth, delicious waffles were only about 400 calories? And a whopping 30 grams of protein? I….



The Secret to Changing Your Body

Want to change your body?  There really are no secrets.  No pills, potions nor powders are going to get you to the body of your choice.  But…there is science which….

Healthy Protein-Packed Banana Cake

One of my favorite recipes to date!  This cake is out of this world!   There are so many wholesome ingredients in this recipe yet no one will ever know that….



Why Fad Diets Don’t Work

Are you a “diet” lover? 21 Day Fix? 30 Day Challenge? Detox Diet? Green Tea Diet? Low Carb? No Carb? Low fat? I’m sure you have heard of many of….

Understanding Weight Flucuations

Weight is touchy subject. The scale is insensitive. Weight is completely unpredictable. You hop on the scale in the morning. It gives you a particular number. You spend the day….



Beat the Belly Bloat!

Do you feel like you have a little belly pooch often? Stomach looking a bit swollen after you eat or by the end of the day you look like you….

Super Simple Crockpot Turkey Meatballs

I’m not one to prepare and prep my meals in advance, but I do love to cook so I normally find myself in the kitchen on a Sunday while the….



Chunky Monkey Bread

Why Flexible Dieting Works For Me (and will for you too)

When you follow flexible dieting, you are given a certain number of macros (proteins, fats and carbs) to eat.  Your daily calories are comprised of these macros. In order to be….



Why I Love Carbs and You Should Too

I used to be the person who thought that carbs were the enemy and that I would gain weight if I ate them.   In hindsight, I had a very unhealthy….

Single Serve Healthy Warm Brownie Sundae

HEALTHY?  BROWNIE? SUNDAE?  say what???  If you haven’t had dessert yet tonight go make this! If not make it tomorrow!!! Words cannot express!  You WONT be disappointed! Mix together in….



CAULIFLOWER PIZZA MUFFINS

These are incredibly healthy and incredibly delicious!  Cauliflower is loaded with vitamins and lots of fiber,  which keeps you fuller longer, and this recipe is such an easy way to….

Show Your Shoulders

One of my favorite body parts to train are the shoulders. For a great shoulder workout, follow this program listed below twice a week. When working the shoulders, you don’t want….



A Training Day in the Life of “Me”

I often get asked what MY training routine looks like, so I’ve put together one that I do often. I always add reps, sets or weight each week and ALWAYS focus….

Crock Pot Salsa Chicken

Crock pot salsa chicken…so easy, so healthy and so so delicious! Recipe: 1 pound of chicken 1 jar of salsa 1 can tomato sauce 2-3 Tablespoons of taco seasoning. Mix….



SWEET POTATO PROTEIN PANCAKES

Complex carbohydrates help supports burning fat. Fibrous foods like oatmeal, green veggies, sweet potatoes, and brown rice are digested much slower by the gut, reducing spikes in blood glucose levels….

Have your cake AND eat it too!

Banana Cake Made the EASY and of course… HEALTHY way! In a bowl combine 1 medium banana, 1/2 cup oats, 2 egg whites,  1/4 cup greek yogurt, 1 TBS stevia….



Best Bum Around?

Best exercises for the glutes? Same holds true for men and women. Weighted SQUATS are king, weighted walking lunges, deadlifts, step ups, hip thrusts, bulgarian splits squats. No need to….

Quinoa Blueberry Muffins

These are absolutely delicious and very easy to make!  Its a great way to use leftover quinoa and you can easily change the blueberries for any kind of fruit or….



Quinoa Beet Arugula Salad

Tangy crumbled goat cheese adds a creamy texture to this salad thats hearty enough to be a vegetarian meal on it’s own but also pairs perfectly with any main dish. ….

THE TRUTH ABOUT SODIUM

Sodium plays an important role in the regulation of bodily fluids. It transports potassium to muscle cells which helps contribute to a much fuller appearance if lifting weights and strength….



Sesame Crusted Seared Ahi Tuna with Wasabi Cream

This recipe is super easy and beyond delicious!  And did we say healthy?  Low in fat, high in protein…what more can you ask for?   The ingredients are for 2….

Greek Yogurt Does a Body Good

Protein – so important when it comes to diet and exercise. Helps build those muscles, keeps you feeling full, and is essential in aiding every cell, tissue and organ. It’s….



Beautiful Water

Hydration is important for weight loss – always aim to get 9-11 (or a gallon) of water in each day.  These ice cubes make that much easier and tastier! Fill….

Grow those Glutes and Legs

There is no need to work your legs every day.  In fact, twice is week is optimal.  Muscles grow when they are resting and being fed!  Here is a sample….



Beef with Broccoli

So delicious, so healthy and so easy! Of course you can substitute the beef with chicken, shrimp, scallops or whatever you fancy, but this is fast cooking for a weeknight….

Training Tip of the Day

Want bigger or more shapely arms?  Train those triceps! The triceps are a much larger muscle than the bicep.  Don’t be so hooked on bicep curls.   If you want….



CONSISTENCY IS KEY!

There are many factors that go in to getting the body you want, but one of the most important is CONSISTENCY.  Whatever program you choose to follow, if you aren’t….

To Carb or Not to Carb?

Are low/no carb diets essential for fat loss? There is NO need to remove carbs entire from your diet in order to lose body fat. Carbohydrates are your body’s main source….



Stevia

Stevia is perhaps the only sweetener that is not just “not harmful,” but has actual health benefits. It has no calories, is 100% natural, and if you choose the the….

Fox 5 Good Day New York Appearance

I’m excited to announce that I was featured on Fox 5 NY Good Day Street Talk on October 31st with Antwan Lewis. The segment was about how to have a….