FROM THE BLOG
Health and fitness tips, tricks, and helpful resources to help you stay motivated!
Miles of Gratitude Challenge Who’s ready for the holiday craze?! We are almost there, and if you’re like me, sometimes things move so fast, you don’t take that time to stop and enjoy the moment. Somewhere between the Halloween candy and pumpkin pie, stress starts running the show. But what if, this November, we didn’t […]
Craving Something Fun and Filling Without Blowing Your Goals? These Protein Corn Dogs Are Here for You Let’s be honest: sometimes “healthy eating” feels like it’s all chicken and broccoli and zero fun. And if you’ve ever looked at your kids’ frozen corn dogs and secretly thought, “I wish I could eat that,” you’re not […]
Craving Something Sweet Without Derailing Your Goals? These Low-Carb Peanut Day Power Balls Are About to Be Your New Obsession 🥜🍫 You’ve been doing so good. Your meals are on point, your workouts are steady, your sleep game is strong… And then 3 PM hits. Or maybe it’s after dinner. That little voice pipes up: […]
CP’s Volume-Friendly and Protein Packed Strawberries & Cream Jam-Filled Muffins for Guilt-Free Mornings Ever have that summer moment where you stroll past the bakery section and those giant, golden muffins are literally calling your name? Yeah, me too, my friend! You assure yourself, “I’ll just look at it”, but the next thing you know, you’re […]
Fuel Up with CP’s Protein-Packed Blueberry Cheesecake Pancakes Have you ever stared longingly at a sky-high stack of pancakes and wished, “Gosh, I’d love to eat that without all the guilt?” Yeah, we’ve all been there. Classic pancakes are a sugary dream, but they can be insanely high in sugar and oil, and leave you […]
Savor Summer Without the Guilt: This French Toast Bake is Your Sweet Secret Weapon You ever catch yourself on one of those chill summer mornings where you’re feelin’ good, goals on track, vibe’s right… And then outta nowhere, boom, your brain’s like, “Hey, what about something syrupy, buttery, warm as a hug?” Next thing you […]
🍋 Craving Lemon Pancakes Without the Guilt? This Summer Recipe Changes Everything… https://www.youtube.com/watch?v=keiMo-yGWMI&feature=youtu.be Let’s be real, my friend – how many times have you wanted to dive into a warm stack of pancakes, but that inner voice kicks in with: “That’ll wreck my progress.” I hear it all the time, especially this time of year. […]
The No-Gym Summer Muscle Plan: Maintain or Build in Just 15 Minutes a Day 💪🏼 Every summer, the No-Gym Summer Muscle Plan helps busy people stay on track despite travel, kids’ activities, late sunsets, and BBQ invites. Before you know it, your gym routine might be ghosted and that “I’ll just take a week off” […]
Bloat, Weight, or Muscle? How to Decode the Scale This Summer You step on the scale…It’s up 3 pounds. Instant panic. “Did I blow it?” “Am I gaining fat again?” “What’s the point of all this?” But hold up. Before you spiral, you need to know this: Not all scale weight is fat. And the […]
The Ice Cream That Loves You Back: A Summer Treat for Fat Loss & Flavor Wins The sun’s out, the temps are rising, and so is your craving for something cold, creamy, and comforting. After all, if you’re in the middle of a wellness journey – or gearing up to start one – summer treats […]
Your Summer Identity Shift: The 90-Day “I Am” Reset It’s easy to get stuck in cycles. You start strong with a workout program…You prep a few healthy meals…You even crush week one. But by week three? You’re saying things like: “I always fall off.” “I’m just not that disciplined.” “I’ve never been able to stick […]
The Wellness Window: 6 PM Habits That Heal Hormones, Sleep, and Stress You powered through another busy summer day – maybe work, errands, even a workout – and now it’s 6 PM. You should be winding down… But instead? You’re wired. Cravings are kicking in. Your brain is still spinning. And sleep? That’ll be a […]
Healthy Comfort Food: CP’s High-Protein, Low-Fat Cheesy Scalloped Potatoes Do you ever feel like when you’re on a fat loss cut it’s like you’re not even allowed to eat potatoes?You’re eating clean and crushing it in your workouts…Then Sunday dinner arrives, and someone places a platter of creamy, cheesy scalloped potatoes on the table.All of […]
Wishing for a huge, juicy, cheesy burger…Also trying to find summer fat loss meals to get back on track?You’re not alone, my friend.The fight between flavor and fitness goals is a struggle. Most of us have been there:Trying to eat “clean” all week… but then the cravings sneak in.You hit that drive-thru cheeseburger, and then […]
Trying to lose weight, but dessert keeps whispering in your ear? You’re not alone. Classics like old school strawberry shortcake clock in over 420+ calories and 45g of carbs per serving… and have you STARVING for more sugar shortly after your last bite. So, you try to skip it entirely – and instead end […]
Just Win Today: Micro-Motivation for Mega Momentum Feeling stuck? Overwhelmed? Here’s what you need to adjust everything — in just one day. (Small wins can create massive change when daily habit momentum takes over.) Too Much to Fix…Where Do You Even Start? You’re laying eyes on an entire mountain range of goals. Lose 40 pounds. Fix […]
Craving a Savory Brunch Without Breaking Your Progress? High Protein Eggs Benedict To The Rescue! You want brunch.You’re in the mood for creamy, savory, soul-hugging Eggs Benedict.But your goals are whispering, “Don’t do it…” You should be able to get results and eat the foods you love. Because here’s the truth:You can still have […]
Craving Fried Food While You Are Losing Weight? These Chicken Fries Are the Solution Let’s discuss a universal irritant on any wellness journey: You want to eat food that feels fun – crispy, salty, cheesy, and satisfying. But each time you give in and eat something fried, it feels as if you’ve just undone hours […]
Forget 10,000 Steps—Here’s How Many You Actually Need (and Why It Works Better) Ever start a walking plan and quit by week two? You’re not alone. The reason most people quit their fitness goals is that they set the wrong goal – usually too high, too fast. Perhaps it was 10,000 steps a day. Sound […]
Spring Wellness Refresh: Easy Habits & Tools to Reboot Your Body and Mind – From Good Morning America! Spring is nature’s reset button — and a great time to refresh our own physical and mental wellness, as well. If you’re looking for spring wellness tips, now’s the perfect time to get back on track. But […]
Craving Loaded Potato Skins But Trying To Lose Weight? Let’s be real — one of the most annoying aspects of eating healthy is that you feel like you have to cut out the fun stuff. Such as crispy, cheesy, bacon-laden potato skins. You know, those that show up at every game day party, happy hour, […]
CP’s Chocolate PB Poppers Cravings Don’t Need To Derail Your Progress – These PB Poppers Are Proof! Have you ever caught yourself at 9 p.m. standing in front of the pantry, silently pleading with your sweet tooth to please, just this once, take a night off? You crave something indulgent but you know that once […]
The Squat: The Best Exercise to Work the Biggest Muscles in the Body (Speak Science) You’re crushing it with consistency, hitting your workouts week after week, but your legs don’t appear to be growing, your strength is stuck, and the number on the scale hasn’t changed in a month. Sound familiar? Here’s the hard reality: […]
AS SEEN ON GOOD MORNING AMERICA: FAST FOOD MAKEOVERS TO FUEL FAT LOSS It was such an honor to share my recipes on Good Morning America, one of the world’s most renowned morning shows. And…to prove that you don’t have to sacrifice your favorite foods to live a healthy lifestyle! If you missed it – […]
The Effects of Light: How to Optimize Your Light Exposure for Energy, Clarity & the Best Sleep of Your Life Struggling with Low Energy and Poor Sleep? Light Could Be the Culprit Ever wake up groggy, struggle to focus throughout the day, and then find yourself unable to fall asleep at night? If that sounds […]
Wanting Ice Cream but Trying to Lose Weight? This High-Protein Chocolate PB & Oreo Treat Is for You! Imagine this: It’s late at night, you’re snuggled on the couch, and that ice cream craving hits. You want something rich, creamy, and indulgent—but you also don’t want to derail your weight-loss plan. Sound familiar? The frustration […]
How to Lose Fat Without Losing Muscle: Preventing Metabolic Loss The Danger You Don’t See: Muscle Loss When Losing Weight You’ve been hitting the gym, eating clean, and watching the scale drop. But what if I told you that losing weight is not the same as losing fat? In fact, if you’re not careful, you […]
Comfort Food Makeover: Tex-Mex Chicken Enchiladas You Can Feel Good About! Can You Eat Your Favorite Foods and Still Lose Weight? When we think about weight loss-friendly enchiladas, most of us imagine bland meals, endless salads, and giving up the foods we love. But what if you could enjoy cheesy, saucy, flavor-packed enchiladas while still […]
Frustration That Prevents Progress You’ve been here before: starting a new plan with enthusiasm, only to find yourself confronting a wall of self-doubt. The inner voice questions: “What if I fail again? What if I’m just not the type of person who can change?” That voice isn’t the truth — it’s conditioning. It’s the echo […]
Do you ever feel like you can eat a whole meal… and still be hungry? You’re not alone, my friend. One of the biggest challenges in losing weight isn’t simply consuming fewer calories; it’s making sure you feel full and satisfied while doing it! The problem? A lot of what we eat now is fast […]
I’m Doing Everything Right… So Why Am I Not Losing Weight?! Do you ever feel like you’re doing everything right – eating to a calorie deficit, busting your butt in your workout, accounting for every bite – yet the scale refuses to move? And it’ll never begin to describe the frustration! I’ve been there, and […]
What Is the Magic Way to Lose Weight? You’re probably well aware of this, but our society is driven in many ways by instant gratification. What’s the first thing you do when you want to know something? Google is probably your go-to, where you can get an instant list of thousands or even hundreds of […]
Choosing a weight loss plan can be overwhelming. While nutrition and exercise play a crucial role in any weight loss plan, they are not the most important components of a successful plan.
Most of us don’t understand the power of personal integrity. Personal integrity and keeping promises to yourself are essential to working towards reaching your transformation goals.
Ready to make and keep that first promise? OR maybe you’re already working on your promise-keeping ladder. Here are 10 tips to help you nail your promises, build your integrity, and achieve your goals.
December 16, 2025
Holiday Metabolism: How to Have Happy Feasts, Without Losing Momentum You don’t have to “start over in January.” You just need a strategy for December. Let’s talk real: The holidays encompass meaningful experiences. Food, family, traditions, leftovers — all tied to celebration, but stress too. This is the time when most people get panicked. Can […]
November 7, 2025
The Gratitude Effect: How Thankfulness Literally Rewires Your Brain (and Your Habits) Feeling more stress than spirit right now? You’re not alone. As the holidays ramp up, so do the schedules, sugar, spending, and social obligations. The result? Overwhelm, burnout, and a quick slide into survival mode. But there’s one thing that can flip the […]
November 6, 2025
The 5 Kitchen Basics No One Taught You (But You’ll Use Forever) Let’s be real for a second. The fact is, cooking isn’t something most of us ever learned to do perfectly. Yes, we may have seen our parents cook a meal or two (or boiled spaghetti in college), but the actual know-how that will […]
October 28, 2025
Miles of Gratitude Challenge Who’s ready for the holiday craze?! We are almost there, and if you’re like me, sometimes things move so fast, you don’t take that time to stop and enjoy the moment. Somewhere between the Halloween candy and pumpkin pie, stress starts running the show. But what if, this November, we didn’t […]
July 1, 2025
The 10-Gulp Rule: The Summer Hydration Hack You Didn’t Know You Needed Feelin’ wiped out? Riding the headache express? Or maybe your weight-loss progress seems to have paused, even though your meals and workouts are on point? You’re neither being lazy nor doing anything wrong, my friend. Dehydration could be the hidden problem holding you […]
June 2, 2025
The Wellness Window: 6 PM Habits That Heal Hormones, Sleep, and Stress You powered through another busy summer day – maybe work, errands, even a workout – and now it’s 6 PM. You should be winding down… But instead? You’re wired. Cravings are kicking in. Your brain is still spinning. And sleep? That’ll be a […]
May 19, 2025
The Power of Protein: Your Metabolism’s Best Friend You’re eating smaller portions, trying to “be good,” maybe even skipping meals altogether… But the hunger just won’t quit. You’re constantly fighting cravings, and wondering: “Why am I still hungry?” “Why is this fat not coming off?” Here’s what most people miss: It’s not about eating less […]
April 22, 2025
Spring Wellness Refresh: Easy Habits & Tools to Reboot Your Body and Mind – From Good Morning America! Spring is nature’s reset button — and a great time to refresh our own physical and mental wellness, as well. If you’re looking for spring wellness tips, now’s the perfect time to get back on track. But […]
March 26, 2025
The Effects of Light: How to Optimize Your Light Exposure for Energy, Clarity & the Best Sleep of Your Life Struggling with Low Energy and Poor Sleep? Light Could Be the Culprit Ever wake up groggy, struggle to focus throughout the day, and then find yourself unable to fall asleep at night? If that sounds […]