May 14, 2019

5 Weight Loss Mistakes You Might Be Making (And What You Can Do About It)

May 14, 2019/ Margot Rutigliano

If you’ve been eating healthier, working out and generally improving your lifestyle habits to lose weight and aren’t seeing results, you’re probably a little discouraged. This is a common problem among guests that come to our weight loss retreat and our health coaching clients. We see it all the time and because of that, there are some recurring actions that seem to contribute to not making progress. It can be as simple as a diet tweak to the type of exercise you’re doing. Here are a few of the big mistakes people make when trying to lose weight.

March 26, 2019

7 Tips For Mindful Eating

March 26, 2019/ Margot Rutigliano

Mindful eating has come to the forefront of health and nutrition lately. It’s not always what you eat but how you eat that can make positive changes in your health and wellness. I can attest to this! I’m someone who’s tried every eating program, the newest fad diet and the oldest plan in the book. I’ve tried low carb, keto, gluten free, carb cycling, paleo and many others. What I realized is that figuring out what worked for me took much more than just experimenting with a new nutrition plan. It meant digging deeper to find out how I needed to eat versus what I needed to eat.

March 26, 2019

Starting A New Nutrition Program: 6 Tips For Success

March 26, 2019/ Margot Rutigliano

Starting a new nutrition program can sometimes be frustrating, challenging and confusing. We know – we’ve seen it with both our fitness retreat guests and our coaching clients. Whether you’re trying to lose weight, improve your health or achieve a sport performance goal, it’s likely you’ll need to make some changes to your diet. Change can be hard but there are some easy ways to avoid having difficulty with nutrition obstacles. Get on the right track from the start with these success tips.

March 22, 2019

5 Easy Ways To Make Your Meals Healthier

March 22, 2019/ Margot Rutigliano

Do you ever find yourself eating the same things over and over again? Or are you in a position where you travel all of the time or are time starved and have to grab and go with meals quite a bit? Eating healthy can seem like a hard task at times. Unhealthy options are lurking around every corner it seems like.

Food is not only delicious but it’s essential to life, energy, repair, muscle growth and just about every single process in the human body. Getting good food with high nutrient value is extremely important but it can become hard when bad food is all around us. We are what we absorb so it would only make sense to get as much as we can out of the food that we eat on a daily basis. Healthify your meals with these simple tips.

March 22, 2019

Losing Weight: The 90/10 Rule

March 22, 2019/ Margot Rutigliano

Trying to lose weight but still want to enjoy some of your favorite treats? Learning the 90/10 rule can help balance out your clean eating with the option to enjoy a few treats each week too! You’ve probably heard someone, somewhere talk about the 90/10 Rule when it relates to weight loss or health and fitness goals. There are all kinds of rules you might’ve heard of like the 80/20 rule or even 85/15 rule. They all relate to how many meals in a week you dedicate to eating healthy and in line with your goals versus how many meals you allow yourself to eat out of line with your goals or have “cheat meals”.

March 22, 2019

Creating A Healthy Lifestyle: The Weekly Ritual

March 22, 2019/ Margot Rutigliano

Creating a healthy lifestyle can be exciting in so many ways. The thought of a healthy body and mind motivates so many people. Thinking about it and actually doing it are two different things though. If you’re someone who is busy with life, kids, career, relationships and the various other things that can get in the way, you know that sometimes we’re thrown a curve ball.

Whether you’re trying to create or maintain a healthy lifestyle, lose weight, improve health and health markers or improve at a sport, chances are healthy eating, fitness and stress reduction are all part of the equation – or need to be.

I’ll be honest. I’m someone who has to be prepared or my week spins out of control – FAST. I always tell my coaching clients and fitness retreat clients that being prepared is half the battle. I developed my own weekly ritual to help me conquer food, fitness and fun. Check out my tips below.

March 19, 2019

5 Containers That Make Portion Control Super Easy

March 19, 2019/ Margot Rutigliano

One of the biggest factors in improving health and losing weight is your relationship with food. In particular, the amount of food and the relationship between energy in vs. energy out is extremely important. You can eat all of the healthy food that you want, but if you’re still eating too much then you won’t maintain or lose weight. So the amount of food that you take in plays a huge role in your quest for your body goals.

March 19, 2019

5 Superfood Protein Smoothie Recipes

March 19, 2019/ Margot Rutigliano

One of the easiest ways to pack a meal full of nourishing superfoods is through an easy to make superfood shake. What do I mean by a superfood shake? In my definition, superfoods are whole foods that offer a high amount of nutrient density – vitamins, minerals, phytonutrients, antioxidants, lean protein, healthy fats, fiber, healthy carbs, etc.

The superfood protein smoothie is one that contains protein (animal or plant), a healthy source of fat (nuts, coconut oil, seeds) and a healthy dose of veggies and fruit. It can be a fantastic way to get a balanced meal or snack without a ton of prep work or clean up – a win win!