Balanced Brunette

When eating a higher protein diet, 140 additional kCals are lost as heat just by eating.

This has “tons of protein!“

I see countless recipes flooding my Facebook feed and Pinterest that boast “tons of protein.” These particular foods usually end up with 1-5 grams of protein per serving. Whoa!

Wait… that is not what I would consider “tons of protein.” Oatmeal with almond milk (which has, generously, 1 gram of protein per serving) is not “tons of protein.” Almonds are not a good…

I was lean and muscular and all done up the way a bikini competitor is suppose to look. Yet, I didn't feel happy or accomplished. Read on...

For the past year, my goals have been fitness competition related. I’ve been bouncing between bikini, fitness, and figure all year desperately trying to find my perfect fit. Struggling when I don’t feel a connection to the women around me and conflicted when I secretly despise almost everything about the fitness competition world. Can competing be a tool for personal development, challenge your…

How To Calculate The Proper Macronutrient Ratios

The most common question I receive is “What macronutrient ratios should I use?” This is a loaded question because macronutrient ratios depend on you! The “perfect amount” of carbs, protein, and fat comes down to individual body composition and goals.

There are a few awesome resources you can use to determine where your baseline should be. Remember, macro-tracking is a bit of trial-and-error in…

Diary of a Fitness Competitor

The photo on the left is from 2011, before I increased my calories, started lifting, and focused on an overall healthy lifestyle. The photo on the right is the week of my first bikini competition. Eating anywhere between 1,600-2,000 calories per day.

Many of you enjoyed my Diary of a Bikini Competitor (DBC) series because I offered a transparent look into the diet, training plan, and life of a…

The simple reason behind your weight loss plateau... #diet #calories #reversediet

The story is always the same. You embark on a new diet, something low-calorie with a strict set of rules to hold you accountable. Maybe you are doing this on your own or maybe you have paid a coach to do it for you. Either way, you have decided that you are going to lose weight. After several grueling weeks, the scale is dropping. Finally! You continue this low-calorie, restrictive eating plan…

Is Carb-Free The Way To Be? Short Answer: No! #Nutrition #Carbs

Carbs are a hot button topic in health and fitness world. Honestly, what isn’t a hot topic anymore? Everyone seems to have an opinion on carbs and every where you look you see low-carb and/or carb-free diets. Is Carb Free The Way To Be? Many women tell me they are ‘carb free’ or ‘cutting carbs’ in order to lose weight. Then, they proceed to fill their diet with peanut butter, salads, and…

How to customize MyFitnessPal and set your own calories, carbs, fats, & protein. #IIFYM #FlexibleDieting

When it comes to changing your body composition, there are 4 million different ways to go about the process and every single person is going to have a different input. One thing is pretty standard: Tracking helps! While I do not promote tracking as a lifestyle, I do think a short period of tracking is absolutely necessary for most women to “get a feel” for how much food they should be eating.…

You've started eating healthier & lifting weights but instead of losing weight the scale is going up. What gives? #Fitness

You’ve started eating healthier and lifting weights hoping for lower body fat and increased muscle mass. However, instead of losing weight the scale is going up.

What gives?

Water Retention

After a tough workout, your muscles experience microscopic tears. The body will rebuild the muscles to be stronger than before. Increased muscle mass means an increase in the ability to store glycogen. This…

Grab a protein shake, sit down, and get comfy because this is going to be a long one. #BikiniFitness

Better late than never, right? :P

Sorry loves, it’s been a crazy two weeks since show day. I had to play catch up at work, with school, emails, clients, and normal things like laundry, washing dishes, cleaning my house, and playing with my poor, neglected dogs. Competition prep requires most of your time, energy, and focus. (…and it’s nice to be done.) :P

Grab a protein shake, sit down, and get…

Seeking Support: Nepal Disaster Relief <3 #NepalEarthquake #Nepal

Very rarely would I use my blog for something like this but given the nature of the circumstances I am reaching out to my virtual family for support.

Sweet Friends,

Nepal was struck by a 7.8 magnitude quake struck an area between the capital, Kathmandu and the city of Pokhara.

As of April 26th, at least 2,430 people have died in the quake and more than 1,700 have been injured. The government has…

Many of you are interested in the products I use or supplements I take. Here is another "Day In The Life" post focused on supps! #FitHappens

Many of you are interested in the products I use or supplements I take so here is another “A Day In The Life” post focused on just that! :)

Supplements are the subject of many debates. Should I take them? Should I not take them? Do they even work? What kinds of supplements do I need?

The amount of supplements available to the fitness-minded person can be overwhelming. I use select supplements…

I have done everything I can do and now is the time when you sit back and enjoy the process. #PeakWeek

Hello Dolls!

Peak week is officially here.

Whew! I can almost say “I made it.” 12-13 weeks of being meticulous about my food, counting calories and macros, working out 6-7 days per week… it’s tiring! I’m ready to just “be” for a while.

Before I jump into my week, I’m going to explain the process I’m following, some myths about what you should or shouldn’t do, and some science regarding the human…

A Day In The Life of a #Health Coach, Bikini Competitor, & Future Doctor.

Many people ask me how I do it.

How do I manage to meal prep, stay on track, study, work, or excerise every day with such a busy schedule.

The key is managing your time effectively and focusing on what you want. If something is a priority, make time for it! It it’s not a priority, get rid of it.

Here is a snapshot of a “normal” day.

Wake Up

I work full time in Denver at a private OBGYN practice.…

One more week of prep & then on to peak week! #BikiniCompetitor

Yep, I’m late on this post. ;) Per usual these last couple of weeks. As of this past weekend, I am 2 weeks out from show day.

That’s scary.

One more week of prep and then on to peak week.

I made one last adjustment to my kCals and macros this past week. My activity level is really too high to be sitting as low as I was. (I’ve been trail running/hiking about 5-7 miles with the pups 3-4 days per…

I keep going back and forth between feeling ready and wanting more time. #BikiniCompetition

  This post is about a day late. Oops! :P

I began writing yesterday and then got caught up in Sunday shenanigans. (Walking the pups, playing lacrosse in the park, meal prep, lifting, running, posing, napping…) This is a long one. So sit back, get comfy, and read on!

As of this past Saturday I have 3 weeks to go!

I keep going back and forth between feeling ready and wanting more time. My body is…

Just in time for #StPatricksDay - Healthy Protein Shamrock Shake!

Healthy Protein Shamrock Shake  Ingredients 

1/2 cup Vanilla Yogurt

1/2 cup Unsweetened Coconut Milk or Almond Milk

1 scoop Vanilla Protein Powder

3-4 drops of Peppermint Oil

Handful of Baby Spinach

5-6 Ice Cubes

Directions

Blend, Blend, Blend!

Sip, enjoy, feel good. <3

I don't feel ready but I guess you never feel ready. You just put in the work, trust the process, and step on stage - ready or not! #FitFam

Well babes, I am officially 4 weeks or ONE MONTH out from my show.

How scary is that?

I don’t feel ready but I guess you never feel ready. You just put in the work, trust the process, and step on stage – ready or not! ;)

I received my suit this past week and it’s absolutely gorgeous! Angel Competition Bikinisdid a beautiful job. I contemplated keeping the color a secret but ehh, what the heck.…