Ally Davis
Cravings: When To Give In and When To Take Control

Cravings: When To Give In and When To Take Control

Oh, the mind games that cravings can play on you. It’s so interesting to me how our bodies can be telling us exactly what we need but our minds can misinterpret those signals with the wrong foods because of emotional and habitual conditioning. I’m a firm believer that our body knows exactly what it needs and when it needs it, but sometimes we just need to learn to listen without letting our own desires cloud that. If you think about pregnant women, intense cravings are a common experience and something that we all have joked about (you all know about...

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Ally Davis
3 Protein-Packed Fourth of July Dishes To Share

3 Protein-Packed Fourth of July Dishes To Share

  Fourth of July is just a week away and it's by far one of my favorite holidays.  In our home, we love celebrating our amazing country with our friends and family... and lots of yummy food!   One of my favorite things to do when I have a little bit of free time is to brainstorm ways of making my favorite guilty-pleasure foods a little more macro friendly with simple ingredient swaps. Most recipes can be cleaned up by just adding a few alternative ingredients, and experimenting a bit. Whether it’s a large gathering where you’ve been asked to bring a...

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Ally Davis
What's The Difference Between A Cheat Meal and A Re-Feed?

What's The Difference Between A Cheat Meal and A Re-Feed?

Let’s chat cheat meal AND re-feeds. There's a difference, although the two are often confused. A cheat meal is eating something that is not part of your diet plan and is typically junk food like pizza, hamburgers, dessert, etc.  And a cheat meal is exactly that: a meal. A cheat meal does not constitute a whole day of "cheating". If you follow the 90/10 rule, then the 10 percent spent cheating should not derail you from losing fat, getting leaner and getting you closer to your goals.  As long as you are following 90 percent of your diet plan, we have...

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Ally Davis
Can You Lose Fat and Gain Muscle Simultaneously?

Can You Lose Fat and Gain Muscle Simultaneously?

A question for the ages… can you lose fat and build muscle at the same time? Now, before we get a bunch of emails about the science behind this (because trust me, you can dive deep into a rabbit hole on this stuff), we believe that you CAN with precision and consistency. There are three methods that we utilize to achieve a fat loss/muscle gain combo that we highly recommend but the most important part of this process is consistency. You can utilize these techniques during the week but if you are going off the rails on the weekends, it...

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