Summer Menu Clean Up

Tips and tricks to enjoy your favorite summer dishes and stay on track all season long! Jamie Staley, CPT, Pn1 With warmer weather arriving and Memorial Day weekend less than a week away, I think it’s safe to say summer is finally on the way! I don’t know about you, but for me that meansContinue reading “Summer Menu Clean Up”

Fasting for Weight Loss: Is it Effective?

Jamie Staley, CPT, Pn1 What’s the deal with intermittent fasting? It seems so many people are jumping on the bandwagon of using fasting to reach all kinds of goals and many people credit intermittent fasting with helping them lose weight. But does it work? Let’s dive in and see if intermittent fasting would be aContinue reading “Fasting for Weight Loss: Is it Effective?”

How to Make Changes That Stick

Stopping the cycle of “on-again, off-again” diet and exercise. Jamie Staley, NASM-CPT, Pn1 Does this sound familiar? You feel like something needs to change with your diet and lack of activity. There’s no structure and you just feel like you could be doing better. So you make a plan. Starting Monday, you’re going to exerciseContinue reading “How to Make Changes That Stick”

The Truth About Processed Food

What it actually is, which types to avoid, and which ones to include in your diet. Jamie Staley, NASM-CPT, Pn1 What do you think of when someone says processed food? Most of us think of chips, cookies, crackers, bars, ice cream, and others. But what is considered a processed food and what isn’t? “According toContinue reading “The Truth About Processed Food”

Rethinking Healthy Food: What foods can help or hinder fat loss?

Jamie Staley, NASM-CPT, Pn1 Have you ever decided to start “eating better” to lose weight and then been discouraged when nothing seems to change? Focusing on making food choices that seem “healthy” can result in fat loss, but they don’t always. Why? Food choices for fat loss have more to do with “healthy” versus “unhealthy.”Continue reading “Rethinking Healthy Food: What foods can help or hinder fat loss?”

5 Kitchen Hacks to Make Healthy Eating Automatic

Jamie Staley, NASM-CPT, Pn1 “You don’t have to be the victim of your environment. You can also be the architect of it.” ― James Clear, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones  Do you find healthy eating to be a challenge? Do you struggle with not knowing whatContinue reading “5 Kitchen Hacks to Make Healthy Eating Automatic”

The Ultimate Fast Food Guide

A breakdown of the best options at your favorite stops Jamie Staley, NASM-CPT, Pn1 Sometimes fast food is a fact of life. Traveling, last minute soccer practice, lack of grocery shopping, working overtime, etc. Life happens and our meals are not always perfectly planned out, even in spite of our best efforts. Most people beatContinue reading “The Ultimate Fast Food Guide”

31 Thoughts on Fitness and Nutrition

Jamie Staley, NASM-CPT, Pn1 Around my birthday, I start feeling very reflective. Like I am full of wisdom and sage advice as I look back on all the years of my life and ahead to the years I have left. It has always felt like a second New Year’s Eve to me. A time toContinue reading “31 Thoughts on Fitness and Nutrition”

Tips for Enjoying Social Gatherings with Nutrition Goals

Family gatherings, office lunches, weddings, holiday parties, birthdays… and staying on track? Jamie Staley, NASM-CPT, Pn1 Do you want to know a secret? July is my favorite month. First, it’s my birthday month. Second, it contains the second best holiday: Independence Day. This means gatherings with family and friends…and a lot of really good food.Continue reading “Tips for Enjoying Social Gatherings with Nutrition Goals”

How to Calculate Your Daily Calories

And five alternatives if counting calories isn’t right for you! Jamie Staley, NASM-CPT, Pn1 What do you think of when someone mentions counting calories? For most people, they think of an overly-restrictive diet that includes hours of weighing and measuring every morsel of food, obsessing over each calorie, and certainly not being able to enjoyContinue reading “How to Calculate Your Daily Calories”