Want to learn how to actually lose body fat? Rich Rowland has the answers

Yeah, yeah. Everyone has heard that we need somewhere between 7 and 9 hours of sleep. Well, it turns out it is way more important than you think when it comes to fat loss and health. It is estimated that the average person will spend 1/3 of their life sleeping. Your body actually does a great job of using stored fat for energy while we sleep, but sleeping less makes the body preserve fat for energy rather than utilize it. Sleeping under 7 hours a night causes the body to produce more of the hormone Ghrelin. Ghrelin hormone signals hunger, and that typically leads to overeating during the day, and longer eating windows. Read More

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Pumpkin Protein Pancakes

Ahhhh....pumpkin spice season is upon us. Is there anything better than fall in New England and all the amazing food that comes with us? Pumpkin is one of our all time favorite foods to mix into a delicious protein pancake to get that taste of fall, while still crushing our protein goals and fueling our body. Read More

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Nutrition 101: The Basics

The best nutrition tip I can give you - KEEP IT SIMPLE. Why over complicate something when you don't need to?! Check out my nutrition recommendations below for keeping it simple, clean, and easy to follow.  When following this plan, the goal is to follow this 80% of the time and workout 4+ times each week and you are set for success! Read More

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Blueberry Mint Cauliflower Smoothie Bowl Recipe

What’s better than a post-workout smoothie?  Answer: A post-workout smoothie bowl.  Our bodies process the act of eating as filling us up more than the act of sipping, so smoothie bowls actually seem more filling than a simple smoothie! Plus, you can have fun with toppings. Read More

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5 Easy Ways to Meal Prep When You Have Zero Time

Meal prep — it’s something we all know we should do, but very few of us actually do. What’s stopping us? One big block is time. There’s this misconception that meal prep takes five hours of you sweating, toiling, and cooking on a Sunday afternoon…While meal prepping can look like that, it doesn’t have to. Read More

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A Gut-friendly Cocktail You’ll Want to Sip All Summer Long

Summertime calls for icy cold drinks, sipped while lounging on sunny patios or open rooftops. Unfortunately, many cocktails contain sugar-laden syrups and artificial flavorings that not only give you a headache or the dreaded hangover, but also set you back on your health goals. Read More

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Summer Tips

YES! It is finally summer.  The glorious 2 months we eek out in New England.  No Spring… just Winter then 85 degrees, right? So with the summer comes, more skin exposed to the sun (wear your SPF!), more BBQs (grab your veggies with your bacon cheeseburger), and yes, a cold beverage…. Read More

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Portion Police

When I'm not prepared, when I'm having an "off week" I resort to portion size. Read More

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Cool Down With A Spritzer

Hot summer days call for long days in the pool, cookouts and refreshing drinks. They go hand in hand.  But, so often we don't choose water to quench our thirst. Instead, we choose beverages like sodas, juice and other highly sugared, empty calorie drinks. There are so many ways to quench your thirst for something cool that will actually leave you feeling refreshed and renewed.  Read More

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Spruce Up Your Spring Salad

Spring is a wonderful time to kickoff the start of fresh eating.  I always love going to the farmers market or grocery store and seeing the seasonal produce making their way into the displays.  Don't know what to do with some of the spring produce or maybe you need a fresh new idea?  Try out this super green salad that has textures from creamy to crunchy and flavors from delicate to robust. Read More

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