Okay so here it is. This one is a bit long and I promise that future ones will not be as long .  I just felt that I needed to share the full background story before going any further. It wouldn’t be the same if I didn’t. I am glad to be sharing this process with you but I [...]

You know what I am talking about. You’re watching your eating, working out hard but it just still seems like you can’t shake the fluffy winter coat that’s hanging off your frame. What’s going on here? Well…I will share a little secret with you that is becoming a big problem.  In fact…research is showing more and more that [...]

If you want to stick to your new eating plan then you have to be willing to exorcise the food demons living in your kitchen That’s right!   It’s time to purge and recreate your kitchen so it can become a C-LEAN eating kitchen. Let’s get started! Step 1:    Get rid of all the clutter in your [...]

If you like french fries then you will love these sweet potato fries.   You can get all the crisp without the fluff.   Their sweet taste adds a nice zing to the recipe too. I have used many sweet potatoe frie recipes over the years but this latest one that I found in an issue of Oxygen Magazine is so fabulous [...]

You may be working hard in the gym and following a disciplined diet but if you are not filling in the gaps with supplementation then you could be short changing yourself. I have been working with athletes for over a decade and it always amazes me when I see a new client and find out [...]

This shake makes a fantastic post workout option as it will meet the needs of both the protein and fast absorbing carbohydrates that muscles long for after intense training. You can even boost the post workout recovery benefits by adding BCAA’s, glutamine, creatine or extra vitamin C. This shake is both delicious and refreshing.  It should be consumed within [...]

This great recipe is a quick, simple and tasty snack to enjoy before bed.  It’s low on the carbs while being high on the protein to support optimal growth hormone release during sleep.  That is exactly what you want if a lean and mean body is your goal.   THE RECIPE: 1/2 cup fat free cottage cheese 2 tsp [...]

Even the most dedicated of clean eaters gets the urge for something more from time to time.  Some like salty and some like sweet.  I am a sweet lover myself. It can be pretty terrifying to think of satisfying that sweet tooth when you have worked so hard to get to where you are with [...]

It is important to eat clean if you want to be in amazing shape. Eating healthy does not mean eating boring but sometimes creativity can run a little low when life is busy and energy is running low. I thought I would share with you a few of my favorite chicken and fish recipes which [...]

Whey protein shakes are a fantastic way to get extra protein in your diet. You need extra protein in your diet when you want to lose fat and build muscle.  life is busy and it helps to have convenient way to get the extra protein you need.  Don’t get me wrong……Hard training is required too, but if you [...]