Category Archives for "Nutrition"

December 4, 2018

Top 10 Tips to Avoid Holiday Weight Gain – Part 1

It’s no secret that many people gain 5 – 15 pounds from November 1 – December 31st. But, it doesn’t have to be that way.

For the past 4 years, I’ve developed a strategy that I teach my clients that help them avoid holiday weight gain. In fact, many of them lose weight during the holidays instead of gaining it!

Is it really possible to enjoy the holidays without adding on the pounds? You bet!

The goal here is to actually maintain your current weight.

Here are 3 of my top 10 tips to help you maintain your weight and avoid Holiday weight gain:

Tip #1

Get Moving!

I encourage our clients to never skip workouts, especially around the holidays. It’s tempting to do so due to busy schedules, holiday parties, shopping, etc. But do your very best to get in at least 3-4 workouts a week.

These workouts don’t need to be structured either. Go for a speed walk for 20 minutes; follow along to an exercise video on Youtube; do a quick 15 minute HIIT workout at home; or come to Nerdy Girl Fitness.

Keep the intensity of your workouts high… meaning… make sure you sweat!

Tip #2

Don’t Go Hungry!

Many of us have learned, and practiced, the snafu of saving your calories for the holiday party or dinner with friends. I call this a snafu because we were taught wrong.

Never, ever, ever go hungry for the sake of saving calories for a larger meal at the end of the day.

Instead, what you want to do is practice clean eating up to the time you go to the party or dinner.


First, you’re setting yourself up to binge eat, which is never a good idea. Second, when you eat low calorie, or skip meals, your body goes into survival mode and will store everything you eat as body fat. So, even though you feel like your not eating as many calories, you’ll still gain body fat.

Tip #3:

Drink Water!

Aim for half your body weight in ounces a day at a minimum! And, when you head to the party or dinner, drink at least 8 oz of water 30 minutes before you eat or drink anything else.


Water is not only beneficial for hydration of the body, but by drinking a glass 30 minutes before you eat or drink anything else will help ensure that you do not over indulge. Also, many of us feel hungry when we are actually thirsty. So, drinking water will help satisfy the hunger feelings a little longer helping you to stay on track.

Need more help? Download our Holiday Survival Manual for FREE!

September 12, 2018

Announcing our Mission 100! A FREE personalized Best Shape Blueprint for 100 Women!

This month is the 3 year anniversary of when I launched Nerdy Girl Fitness, so I wanted to do something BIG to celebrate.

My mission is to help 100 women in the Dover and surrounding area to reach their health and fitness goals.

Here’s what I’ve decided to do to make that happen:

First, I’ll meet with these 100 women either in person, or online, to find out their goals, as well as the obstacles that have prevented them from achieving their goals in the past.

Then, I’m going to give them a Custom Best Shape Blueprint that can be followed anywhere – at home, at another gym, or at Nerdy Girl Fitness. This program will set them on the right path to finally achieve the goals that have eluded them until now in a safe and effective manner.

I want YOU to be one of these 100 women!

Oh Yeah, it’s completely FREE!

There is no cost or obligation at all. I’d just love your help in achieving my Mission 100. If you’re ready to receive a Free Custom Best Shape Blueprint that will help you finally reach your health and fitness goals, simply register by completing the form here; then you’ll receive a confirmation email with instructions on scheduling your Success Session.

There’s no catch, no obligation and definitely nothing to buy.

This is for current clients, previous clients, Facebook followers and strangers…

If you have goals that haven’t been met, Let’s Talk!

Committed to Your Success,


August 22, 2018

Tips For Burning More Fat on a Daily Basis

Increase Your Protein

One great way to start burning more fat on a regular basis is to eat more foods that contain protein. With more protein in your diet, you are going to start increasing your energy. Higher energy, as you know, also means a higher metabolic rate, which helps you to burn more fat and calories. Protein also helps to build lean muscle, which can also help to burn more fat throughout the day. Some good options for lean protein are turkey and chicken, nuts, and some veggies.

Stop Skipping Breakfast

Breakfast still remains the most important meal of the day, so if you only have time to cook one meal, it should be breakfast. This is going to get your engine running, providing the energy you need for the day. Plus, if you enjoy a filling meal in the morning, it can help to curb your appetite and reduce cravings throughout the rest of the day. For breakfast, try to enjoy high-protein foods like eggs, oatmeal, or a smoothie with protein powder in it. This is going to get you ready for burning fat all day long.

Mix Up Your Workouts

A common mistake people make when they start exercising more often is doing the same type of workout constantly. If you want to lose weight and burn fat, you need to mix it up. Weight loss plateaus are often the result of eating the same thing, but also doing the same workout. So if you can, try circuit training or at least different types of workouts each week. Add an extra day of weight training or try indoor rock climbing over the weekend instead of going on your normal run. This will work different muscle groups, burning more fat in the long run.

drinkwaterDrink More Cold Water

Not only should you be drinking more water in general, but you should try to drink cold water. The colder the water it is, the higher it raises your metabolism. Keep a pitcher of water in your fridge so you aren’t using plastic bottles all day long. This is also a good time for making infused water and keeping the pitcher cold in the refrigerator.

August 17, 2018

Refreshing Fat-Burning Drinks

When you choose what you want to drink as you are working on losing weight, you should also be thinking about what could burn the most fat. This is when you are going to go from occasional weight loss to continued weight loss. Here are some fat burning drinks to try out.

Green Tea

green_teaIf you choose just one drink aside from water, it should be green tea. This is so good for you, can easily be flavored with honey or skim milk, and provides a lot of energy. Green tea also has tons of other health benefits, like improving your skin, increasing your metabolism, and helping to clean out your system. Green tea also happens to contain a lot of antioxidants, and most varieties are caffeine-free. Try to have at least one cup of green tea, but feel free to enjoy as many cups as you like.

Skim Milk

While there is no reason you can’t have whole milk, skim milk does tend to be a better beverage when you are losing weight and burning fat. Skim milk is going to be lower in fat and calories, so you can get the much needed calcium and other nutrients from milk, without actually affecting your weight loss in a negative way. Calcium is really important when losing weight or trying to get healthy in general, so enjoy a little skim milk with breakfast or in your smoothie.

Infused Water

You probably already know how important water is, but think about certain versions of water that can aid you in your fat burning efforts. Infused water has fruit and veggies in it, many of which are also going to help to burn more fat and help you lose weight. Plus, when you drink ice cold water, that can help to give you energy and speed up your metabolism. Start drinking at least 8-10 glasses of water a day, preferably ice cold water and try to make some of them infused water.

Vegetable Juice

Another great beverage to have when you want to burn more fat is vegetable juice. This should not be something you get in a bottle or can, but vegetable juice you make for yourself at home. Get a juicer and juice veggies like celery, carrots, kale, spinach, and many others. Drink your vegetable juice cold and before a meal to burn more calories and fat even while eating the meal.

August 8, 2018

Infused Water Recipes For Weight Loss

infused_waterInfused water is a type of water that includes fruits, vegetables, and herbs that are infused in the water for added flavor. It is easy to make and is a great way to use produce without actually eating it. The following infused water recipes are great for losing weight and burning more fat.

Apple and Cinnamon

Both apple sand cinnamon are good ingredients to use when you want to burn more fat. Cold water also happens to be good for burning fat and calories and increasing your energy levels throughout the day. So make this infused water the night before, keep the pitcher in the fridge, and you will be ready to turn yourself into a fat-burning machine with delicious water. All you need to do is add some sliced apples to the bottom of the pitcher, being sure no seeds are present, then one cinnamon stick. This is much better than powdered sugar for water so it doesn’t cause clogs or clumps in the water. Let it sit overnight with filtered water and that’s it!

Berry and Lemon

For this infused water, you can use any berries you want. Most berries are good for burning fat and contain a lot of antioxidants. Both blueberries and strawberries also happen to be superfoods, which is even better for you. You can also try other types of berries, like raspberries and blackberries. To the berries at the bottom of the pitcher, add some lemon slices as well for more detox potential. Fill it with filtered water and leave in the fridge overnight. You can also add some ice on top of the fruit to release the flavors and keep the water nice and cold.

Watermelon and Mint

Many infused waters also contain herbs, which provide more flavor and nutrients at the same time. This infused water is super simple and tastes mostly like the watermelon slices you add, but you are also going to have some mint in there. Try to use a seedless watermelon, and use slices that don’t have a lot of rind on them. This allows you to get as much fruit flavor as possible. Add some muddled mint at the bottom, cover with ice, then fill with water.

When making your infused water, try to use fresh and organic fruit whenever possible. You can also add slices of vegetables and herbs as needed for more nutrients and added flavor.

August 1, 2018

Important Nutrients For Weight Loss

When it comes to weight loss, it isn’t just about exercising as much as you can or “dieting.” You also want to focus on proper nutrition, which includes the vitamins, minerals, and other nutrients that help you live a healthier life, while also burning fat. Here are some of the top nutrients to add to your diet.

Whole Grains

The first type of nutrient you should add to your diet if you want to start losing more weight is whole grains. These are recommended for many different types of diets, even some low-carb diets. Whole grains are good for you, not heavily processed, and contain a lot of important nutrients like a high amount of fiber. You definitely want more fiber in your diet if you are going to burn more fat and calories. Some good sources of whole grains and high fiber are brown rice, whole grain breads, and oatmeal.

Vitamin D and Calcium

Both vitamin D and calcium are important when you are getting healthy and losing weight. These nutrients help to burn more fat by building muscle mass and helping to protect your muscles and bones as you age. Both of these nutrients are often found together in dairy products, so those are good to add to your regular diet. You can go for fat-free or low-fat dairy products if you are watching your overall amount of fat and calories each day as these still contain the important nutrients you need.


nutrientsAnother nutrient you can try to get more of and burn fat at the same time is iron. Iron is often found in lean protein, vegetables, and lentils. Many people know that if they have more turkey and lean cuts of beef, they will get plenty of iron and protein at the same time, but they often forget about their lentils and veggies. Some good sources of iron include leafy greens like spinach and kale, plus your different lentils. Both of these together can be added to a low-fat chili or soup recipe, which is filling and is loaded with essential nutrients.

Start thinking of ways to add these types of foods to your diet, from making a vegetable and lentil soup for a light and filling dinner, to having more low-fat dairy products like smoothies or yogurt with fruit as a healthy snack. As long as you know what to add, it is easy to have a healthy diet that also helps you to burn more fat.

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