Halloween might be full of tricks and treats, but the real scare this season isn’t in your haunted house — it’s hiding in your favorite candy bowl and fall drinks.

Now, before you panic, this isn’t about guilt. It’s about awareness. Because once you know what’s really in those seasonal favorites, you can make smarter choices — and still enjoy the fun without overdoing it.

☕ The Pumpkin Spice Latte Shock

The Starbucks Pumpkin Spice Latte might be the most famous fall beverage of all time. But here’s what you might not realize:

A grande PSL with whipped cream has around 50 grams of sugar and 390 calories — that’s the sugar equivalent of 10 fun-size Snickers bars!

So when you think you’re “just grabbing a coffee,” you’re actually having...

For years, I’ve been passionate about eating real food and cutting chemicals from what I put on my plate. But lately, I’ve realized the issue goes far beyond food. Chemicals are hiding everywhere—skincare, makeup, cleaning products, clothing, even inside our homes. The more I dug into this topic, the more frustrated I became. It’s messy out there! Some sources claim a product is safe while others say it’s toxic. No wonder it feels so overwhelming. That’s exactly why I decided I want to break it down, one step at a time—and share everything I learn with you.

That’s why I’m launching Earn That CLEAN Body—a new education platform under Earn That Body, created to help us all become more aware of where these hidden chemicals are and how to redu...

I’ve come to realize something big lately—not just for myself, but for so many of the incredible people I coach: most of us aren’t failing because the plan doesn’t work. We’re failing because we struggle with follow-through.

And often, it’s because we fall into one of two traps: we aim for perfection... or we quit.

One of my clients said something recently that really stuck with me. She told me that starting my Nutrition Program felt like signing up for a running race. On Day 1, she imagined herself stepping up to the starting line—nervous, excited, filled with possibility. She could see her finish line: 10 pounds down, feeling energized and confident. And in that moment, everything felt possible.

Then the race began. The work started. A...

If I’m being honest, I feel like I never got to say goodbye to my old body. One day, I was in control—fit, energetic, predictable cycles—and the next, it felt like my body had completely changed. No warning label. No heads-up. Just a slow, sneaky transition into something unfamiliar.

This is perimenopause.
And it’s wild how fast things can shift.

No one prepared me for how quickly your body can feel different. It’s more than just missing a period or two. It’s waking up one day and realizing your skin feels different. Your belly looks softer—even if nothing has changed in how you eat or move. Your joints ache for reasons that make no sense. And suddenly, you’re not quite sure what’s going on anymore.

Everyone talks about hot flashes. And ...

Let’s be honest—motivation isn’t something you’re born with. It’s not something that magically shows up every morning when the alarm goes off. Even after all these years of working out, building programs, and coaching clients, I still have days where I don’t feel like doing it.

So what keeps me going? What keeps me showing up—day after day, week after week?

Here’s the truth: I don’t rely on motivation. I rely on commitment.

Motivation is fleeting. It comes and goes depending on your mood, your stress, your sleep, your hormones. But commitment? That’s a choice I make daily.

Here are a few things that help me stay committed and inspired—and I hope they help you too:

1. I connect my workouts to my why. 

I don’t train just to “look good....

In a world where schedules are packed and to-do lists never seem to end, finding time for health can feel impossible. Work, family, social commitments, and daily responsibilities often take priority, leaving little room for self-care. But the truth is, without prioritizing our health, we risk burnout, exhaustion, and long-term consequences that affect every aspect of our lives. Sometimes, it's about making small adjustments—choosing a 20-minute workout instead of skipping exercise entirely or preparing simple, nutritious meals over elaborate recipes.

So how can we take care of our bodies when we feel like we have no time? The key is to focus on the essentials and reclaim wasted time.

The Non-Negotiables of Health--

When life gets busy, i...

One of the most common struggles when food logging is trying to increase protein without also increasing fat. Many high-protein foods—like beef, cheese, and nuts—come with a hefty dose of fat, which can throw off your macros if you’re aiming for a leaner balance.

But why does it even matter? Keeping fat intake at around 30% of total calories helps maintain proper hormone function, supports brain health, and keeps you feeling satisfied. However, going too high in fat—especially at the expense of protein—can reduce muscle-building potential and slow down progress if weight loss or lean muscle gain is the goal. If fat creeps too high, you might find yourself struggling to stay in a calorie deficit or not getting enough protein to support m...

The holiday season is filled with joy, connection, and let’s be honest—a lot of food. From office parties to family gatherings, it can feel like temptation is everywhere. But here’s the good news: you don’t have to choose between enjoying the holidays and maintaining your health goals.

If you focus on just three simple things this December, you can avoid the dreaded holiday weight gain while still indulging in the moments that matter most. Let’s dive in!

1. Skip the Unnecessary Sweets

It seems like everywhere you turn in December, there’s a candy dish, a tray of cookies, or a plate of holiday desserts. But let’s be real—most of it isn’t even that great.

Here’s the trick:

• Save your indulgences for the truly special treats. Maybe it’...

As the crisp air of fall rolls in, it’s the perfect time to refocus and realign your health and fitness goals. While many wait for the New Year to set resolutions, fall offers a unique opportunity to get ahead of the game, build momentum, and lay a strong foundation before the holiday hustle begins.

Why Set Seasonal Goals?

The last few months of the year can be challenging, with busy schedules and endless temptations during the holiday season. By setting goals now, you create a clear path to staying on track, so you can enjoy the season without sacrificing your progress.

Here’s why seasonal goals can make all the difference:

1. Stay Grounded Before Holiday Indulgences
   We all know the holidays bring endless parties, treats, and heavy meal...

If you are trying to watch your waistline, then I know how difficult and sometimes stressful a holiday dinner and gathering can be for you. You want to watch your intake, but you also don’t want to be rude to the host/hostess of the party, don’t want to be the Debbie Downer of the group and you certainly don’t want everyone to roll their eyes when you say you are watching your diet. But, at the end of the day, you need to make the best choices for you.  Here are some simple way to enjoy your celebration without gaining 5 pounds:

1. Don’t starve all day for a dinner celebration at night. This leads to starvation and you will eat anything at that point.
2. HYDRATE all day!
3. Get in a WORKOUT. Preferably a cardio workout if you have a big dinn...