If you’ve been wanting to push past your fitness plateaus, achieve your weight loss goals, boost your metabolism, and get strong and lean, building muscle mass is a simple way to support all of this and more! While cardio, mobility, and flexibility training are important aspects when it comes to a balanced fitness routine, there’s something to be said about strength training. It’s a science-backed way to prevent age-associated muscle and bone loss, reduce the risk of injury,

Let’s talk post workout snacks. Most of us are hungry after exercising and ready to grab something to eat, but it’s determining what to eat that can be tricky. I'm breaking down why post workout snacks matter, and some healthy and delicious snack ideas that will leave you feeling refueled! Why Post Workout Snacks Are So Important So, what’s the deal with post workout snacks? If you’re super confused about what kind of food to grab after a workout, you’re not alone. There’s

Walk into any grocery store today, and you’ll notice a growing number of products advertising themselves as “high in protein.” From protein-infused ice cream to protein-packed popcorn, even sodas claiming to contain protein are lining the shelves. What started as a fitness trend has now become a mainstream obsession. But why is everyone so focused on protein now? And what does it really mean for your health? The Growing Popularity of Protein Protein has always been a vital pa

Considering the hectic and over-scheduled lifestyle that many of us live, it is no wonder why meal prep is not the highlight of people’s days. But while there are a slew of dinner options that involve tons of pots and pans, ingredients, and time, all of these factors are not must-haves when you are trying to get nutritious meals on your dinner table. Healthy eating can be quick and easy with a simple plan for one-sheet dinners combined with easy recipes. Healthy one pan meal

Snacks get a bad rap. But, not all snacking is bad! If you’re eating mindfully and reaching for the right foods, snacking can actually be beneficial for better food choices and maintaining energy levels throughout the day. And while there are so many delicious and healthy snacks out there, high protein snacks are particularly beneficial. Shown to boost satiety, reduce cravings, and provide sustained energy, protein is an essential macronutrient that will keep you full and fue

Here’s something most people don’t know: about 20% of the fluid you take in daily actually comes from food — not your water bottle. Which means what you eat matters just as much as what you drink, especially in summer when heat and sweat are working against you all day. The good news? The most hydrating foods you can eat are exactly what you’re already craving when it’s hot outside. Juicy, crisp, refreshing — and genuinely good for you. Here are 10 to load up on all season lo

If you’ve turned your back on cottage cheese in the past, it’s time to reconsider and give it another try! Thanks to TikTok, Pinterest, and Instagram, this versatile, nutritious, and surprisingly delicious ingredient is trending across social media as the latest protein-rich food. Its creamy texture and mild flavor make it an ideal addition to a wide range of dishes, from breakfast to dinner, and even desserts. And in addition to its high-quality protein, cottage cheese is lo

Staying hydrated is one of the most important things you can do to help keep yourself safe and healthy. And although it sounds so simple to drink more water, between regularly participating in a sweat session, living in a warm climate, and simply being too busy to remember to drink, hydration can fall to the wayside. So, how do you drink more water and make sure you are getting the right electrolytes? What Are Electrolytes? You may have heard the term electrolytes tossed arou

If there’s one healthy eating tip to repeatedly emphasize, it’s setting your kitchen up for success. Making it easier to eat healthy, cook at home, and reach for healthy swaps, the environment you create in your kitchen can significantly impact your food choices and eating habits. Imagine if your pantry was full of healthy snacks, your fridge full of pre-prepped meals, and your drawers organized and tidy. While seemingly simple, a well-organized kitchen can make healthy eatin

Hello May! I can't believe I am saying that. I swear, every year the time goes faster and faster. Which really makes me reflect on how time is truly a finite resource. This post is a note of encouragement and information for us women - as moms, as wives, as leaders, as bosses, as friends, as life jugglers. May is Women's Health Month, and in honor of all our strength, resilience, and daily multitasking magic, here are 5 fast facts that matter (and might just change your

Spring is the perfect time to refresh your plate. Longer days, warmer weather, and a natural pull toward lighter, fresher food — your body is ready for it. Sometimes some new, nutrient-dense recipes are your ticket to a seasonal reset! These recipes are packed with fresh ingredients to help you build muscle, recover faster, and feel your best heading into the active months ahead. Whether you’re meal prepping for the week or looking for something quick post-workout, there’s so

Between busy lifestyles and the temptation of endless convenience food options, it’s all too easy to turn to quick, easy-to-throw-together meals. Sure, these meals may satisfy your cravings in that moment. However, they often leave you feeling hungry soon after. And the thing is, while these meals could be less healthy options, they could also be seemingly healthy meals like fruit smoothies, plain oatmeal bowls, and even salads. It’s not that these meals should be avoided. Ra

Protein is an essential macronutrient that is important for women of all ages and stages. However, optimizing your intake is particularly important during menopause, as this shift brings about significant hormonal changes that affect muscle mass, bone density, and metabolism. As estrogen levels decline, the body’s ability to maintain muscle and bone strength diminishes, increasing the risk of sarcopenia (age-related muscle loss) and osteoporosis. These changes can also slow

Health Benefits of Adding More Plant-Based Whole Foods to Your Diet ( Scroll to the bottom for registration links and products) There are many benefits of incorporating more plant-based whole foods into your diet, even if you’re not vegan or vegetarian. That’s right — you don’t have to be vegan or vegetarian to benefit from this eating style! In fact, virtually every "name brand" diet recognizes the importance of plant-based foods to some extent, encouraging the addition of

Many people wonder about the difference between Pilates and Barre. While both fitness styles are popular, they are both widely misunderstood or underestimated as effective forms of total body exercise. [Make sure to scroll to the bottom for your options to sign up for classes and courses at The Whole Plate Studio!] Pilates and barre are both low-impact (this simply means no jumping, not low intensity), rigorous, and intended to stretch and strengthen your muscles. They can b

That number on the scale: Public Enemy #1 for many people, and most of my clients come to me laser focused on lowering it. Getting fixated on weight is easy, but there are many other ways to track progress beyond the scale. **And this is the part where I encourage everyone with every fiber of my being to prioritize strength and health over a number. While the scale provides a quick snapshot, it doesn't tell the whole story of your weight loss and fitness/overall health jour

A new year is the perfect opportunity to rethink your routines and adopt healthy habits for 2026 that truly transform your life. And by this point, post-January and post-resolution setting, the excitement around the whole "new year, new you" thing is probably waning. But instead of chasing the latest wellness trends, what if you focused on simple, actionable changes that actually stick? In 2026, making your health and well-being a priority doesn’t have to be overwhelming. Tr

We have all heard that breakfast is the most important meal of the day. From kickstarting your metabolism to fueling your body with key nutrients, the first meal of the day is certainly one that offers some serious health benefits. But is breakfast really the most important meal of the day, or is it more essential to focus on other aspects of your eating patterns? Is One Meal More Important Than Another? Eating breakfast is linked to a range of health benefits, from helping

You’ve likely heard that eating a whole foods diet is one of the best ways to support your health and overall well-being, but why? And what does this really mean? Focused on consuming foods that are as close to their natural state as possible (and thereby minimizing the intake of ultra-processed foods, which are often full of added sugars, unhealthy fats, and artificial ingredients) whole foods help to supply your body with an abundance of nutrients needed for optimal health.

Many people wonder about the difference between Pilates and Barre. While both fitness styles are popular, they are both widely misunderstood or underestimated as effective forms of total body exercise. [Make sure to scroll to the bottom for your options to sign up for classes and courses at The Whole Plate Studio!] Pilates and barre are both low-impact (this simply means no jumping, not low intensity), rigorous, and intended to stretch and strengthen your muscles. They can b