Advice from Experience

Short answer Yes. But, let’s talk about this, since the fact that you asked means you DON’T KNOW ANYTHING about it.

First let’s do the whole good fat / bad fat / whassadifference thing.

Good Fats:

  • monounsaturated: olive oil, almonds, peanuts, avocados, etc
  • polyunsaturated: salmon, albacore tuna, walnuts, etc

Bad Fats:

  • trans saturated fats: fried foods, pastries, chips, cookies, etc (check ingredients for anything that says “hydrogenated” or “partially hydrogenated”). Do these never! Or close to never.
  • saturated fats: whole milk products, red meats, coconut oil, etc. Do these in limited quantities. UPDATE: though coconut oil is technically a saturated fat, a difference in molecular makeup means your body processes it differently than other saturated fats. It also has a ton of other health benefits (noted here by reader Beth–thanks gurl!–and here by my trainer Tracy). So, with coconut oil (as long as it’s raw or unrefined), have at it.


So, problems with this. First of all fitnessing doesn’t just mean weight loss, it means giving your body the nutrients it needs to be the best physical version of itself possible. Read More


OK you guys I’ll keep this short, because I just did a Bikram yoga class and they are JUST THE WORST, and all I want to do is go to sleep and try and forget it ever happened (also, I do this about once a week).

We are going to talk about almond milk, why you should drink it, and how easy it is to replace whatever milk product (milk, maybe?) you currently drink with some unsweetened (vanilla if you’re feeling sassy) almond milk.

Let’s start with wtf it is. Almond milk is made from soaking almonds in water for a day or two, and then blending that with more water, and straining the blended concoction. There you have it. Almond milk.  It looks almost exactly like milk, but is better.


First of all, if you’re lactose intolerant, or allergic to milk, you can still drink almond milk. So, that’s what would be what’s so good about it. If this part is irrelevant to you, first of all THANK GOODNESS because no one should miss out on cheese, but second of all, there are still plenty of reasons you’ll convert to almond milk. Let me present them in list form. Read More

Let’s talk about fitness goals. You should have one.


Not every goal has to be on the scale of completing an iron man or making the Olympic volleyball team. If you have one on that level, then you are awesome, and I am not sure why you are reading this blog, but maybe you can leave a message in the comments and direct us all to your way more hardcore blog. But, there are plenty of other goals, even on a weekly basis, that can help motivate you AND make you feel great about accomplishing them. Read More

So I’m sure EVERYONE remembers that total force of a post, Nutritionist #1: Eat More Protein, which was published back in November and took the fitness world by storm. Well, lucky for you, I’m super neurotic and saw another nutritionist to find out why I was so hungry and still didn’t look like Jennifer Hudson yet (the “after” version, of course. Also, I still don’t).

At the time I was eating mostly egg whites and spinach, and probably hadn’t had a sandwich in months. Which is why I was FLIPPING OUT with glee from her advice.

Sandwiches are okay. So is jam. You will not get fat if you have a sandwich for lunch, or put jam in your greek yogurt in the mornings. When you eat food, you should feel full afterwards (full meaning satisfied, not meaning unbutton your pants). Read More

Each day I receive, on average, thousands of emails asking me to describe a “shame hangover” so people can finally get the information they need to continue their daily lives. Fortunately, I am able to take the time now to Give The People What They Want.

A Shame Hangover is an uneasy, anxious, unmotivated, or generally negative feeling that typically immediately follows a lapse in fitnessing.

Causes: a shame hangover is likely to occur after any or all of the following (chances of shame hangover increases when any of the following are combined). Read More

I’ll tell you what it is. QUINOA IS YOUR NEW BEST FRIEND, THAT’S WHAT.

But also, it’s technically a seed, and one that acts like a whole grain, and is like pasta’s older, prettier sister. If you’re interested in saying it aloud, you can do so by saying KEEN-wah. There. You’ve done it.

Let’s talk about how RIDICULOUS it is that you aren’t already eating this all the time by going through all of the ways in which Quinoa satisfies the This Food Is Awesome requirements. Read More

Whether you’re new to fitnessing or a seasoned veteran, there is one thing you can count on: injuries are gonna happen.


Well, stretching is great, you should do it after every workout. Not before — it’s not good to stretch when muscles are cold. That’s actually how a lot of injuries can happen. Before a workout you just need to warm-up, with some sort of cardio for 3 – 10 minutes (jump rope, rowing machine, bike, even just inchworms). But making sure you warm-up before and stretch after doesn’t mean you’re injury-proof. Read More

We’re all adults here, so I think it’s safe to say that we should have more than ketchup and Kraft Singles in our fridges at this point. Eating out and ordering in are really easy ways to add unnecessary calories, so it’s important to keep your fridge stocked with supplies for breakfast, lunch, dinner, and snacks. Because you are a badass who is fitnessing, it’s even more important that those supplies are healthy and nutritious, because we all know that if you stock up on mac n cheese, you’ll be on your way to a shame hangover in no time.

I’ve divided this into 3 categories for your organizational pleasure. Read More

Did you rip that paper towel and use 1/4 of it to wipe up some protein milkshake spillage, and the other 3/4 to make your sandwich to bring to work? Congratulations. You like efficiency as much as I do.

Did you save those few rogue onion, tomato, and kale slices from turkey burgers at dinner to put in an egg white omelet the next day? Such a great re-use of resources.

Did you save 6 seconds by not putting on a coat to go to the gym, since you’re only going to take it off once you get there anyway? What a time saver.

I think it’s clear that we share the EXACT same love for efficiency, which is why this tip is especially easy / hard.

It stems from a very common, very SERIOUS problem: you are full but your plate is not yet empty. Read More

Hey Busy Person.  I know, you’re SO busy. I don’t know how you do it. I can’t even imagine how hard it is to run that business / work those many hours / juggle that many jobs / walk your dog that often / knit that many hats / write all those webisodes / record all those guitar riffs / memorize all those lines / program all that functionality / save all those babies / etc.

Listen, Busy Person, I know you’re SO BUSY and trying to fitness on top of that (and first of all GOOD FOR YOU because that shit is HARD) but, there is one more thing to add to your list of all those things you do.

Make your damn lunch. Just do it. Read More