five healthy changes you should make today!

We’re gonna talk NUTRITION today, mmmkay.

Easily the number one question I get asked by my training clients is, “How can I lose weight?”  (Quickly followed by, “How can I get rid of this section,” as they rub their tummies or poke at their love handles.)  I smile.  My response is always the same:


it’s extremely important to remember that exercise conditions our bodies and makes it easier for us to perform daily tasks but it is our DIET that plays the biggest role in changing body composition.  If you want to change your body, you have to start in the kitchen.  As a trainer, I almost feel bad when I tell people this because they’ll get this look on their face like, “What am I paying YOU for?!?”  Smile  Now realize, giving nutrition advice is out of my professional scope (and actually against NASM’s regulations).  While I’m not a registered dietician, I do offer to look over my client’s food logs and provide very basic advice.  I ask for a solid week of data and I look for patterns that could contribute to weight gain, sluggishness and/or cravings.  I don’t provide meal plans or even macro breakdown suggestions, but having done this for almost 8 years now, I feel confident providing general advice.  Most people already know how to eat healthy – they just need a little push in the right direction.

Through my partnership with Fitfluential, I’m collaborating with Eggland’s Best to bring you my top five tips for improving your overall health!  These are easy changes you can make TODAY that will help to increase energy, keep you fuller longer and promote longevity in life!



1.  Eat a nutritious breakfast!

You’ve heard it a million times but studies show that people who start their day with a nutritious, protein-focused breakfast actually have a lower BMI than those who skip.  Here’s where Eggland’s Best eggs can come in handy.  Compared to ordinary eggs, Eggland’s Best eggs are fresher, and stay fresher longer than ordinary eggs.  EB also never uses added hormones, steroids, or antibiotics of any kind.  Compared to ordinary eggs, an EB large egg contains:

  • 25% less saturated fat
  • 10 times more vitamin E
  • 3 times more vitamin B12
  • 4 times more vitamin D
  • Double the Omega 3s
  • Good source of vitamins B2 and B5
  • 38% more lutein


Starting the day with a few scrambled eggs, some whole grain toast and fresh fruit can mean the difference between you making it until lunch or reaching for a donut in the breakroom around 10am.  I myself can’t imagine not eating breakfast – I’m always starving first thing in the morning!

2.  Drink more water!

While new research shows that you might not need 8 glasses a day (the recommendation for years), drinking an ample amount of water has GREAT health benefits.  Drinking water:

  • improves overall skin appearance.
  • helps with body fluid composition.
  • keeps you “fuller” longer.
  • helps with bowel movements and healthy body functions.
  • increases energy and decreases fatigue.

So how much water should we drink?  Aim for 1/2 of your body weight (example:  I weigh around 145 pounds so 70-80 ounces of water would be a great goal.)


The health benefits of MOVEMENT are vast– we were made to move.  People who move more on a daily basis have a reduced risk of obesity (and all of the diseases associated with obesity!), reduced risk of cardiovascular disease and an overall longer life expectancy (source).  Hold up – Simply by moving around more, we can live longer?!?!  That’s awesome!


Take the stairs.  When given the option, stand up over sitting down (this also decreases pressure on the spine).  Fidget.  Take more walking breaks.  Spend around 30 minutes a day MOVING your body (it doesn’t even have to be a formal, sweaty workout) and you’ll notice an increase of energy (which we could all use!).

4.  Eat protein with every meal and/or snack.

Protein maintains and builds muscle.  Eating protein also helps you stay fuller for longer, greatly decreasing the chance that you’ll reach for junk food or nutritiously-devoid snacks.  I always try to have around 10 grams of protein with all of my meals and snacks (and around 20 grams during the post-workout window).  Some great sources of protein include:

  • lean cuts of chicken, beef and pork
  • edamame (and other soy products)
  • nuts
  • some dairy products
  • EGGS!

Did you know that one large Eggland’s Best egg contains SIX grams of protein?!  A great, natural source of protein!  I like to hard-boil a dozen eggs at the start of the week for quick snack options when I’m in a pinch.


5.  Go to bed 30 minutes before you think you should.

Easier said than done, right?!! (especially for this mama of three)  Sleep is so important and perhaps one of the most overlooked pieces in the puzzle of improving overall health.  Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.  Your body does so much repair work during sleep (on muscles – making you stronger, on the mind – making you sharper, and on joints/connective tissue – decreasing inflammation).

Aim for 7-8 hours of sleep per night and start heading to bed at least 30 minutes before you think you should.


For more information about Eggland’s Best eggs and to find out how you can start incorporating this more nutritious egg into your diet, follow them on Facebook, Twitter and Instagram!

QUESTION:  Have you tried Eggland’s Best?  What are some tips you’d give to someone looking to get healthier today?



This post is sponsored by FitFluential on behalf of Eggland’s Best.

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