Nutrition
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Intermittent Fasting for Women—Yes or No? A Nutritionist’s Ultimate Verdict
Intermittent fasting (IF), a practice that extends the time you don’t eat (aka fast) in a day or week, has become extremely divisive in the health sphere between professionals and amateurs alike. Unlike other dieting approaches, this new and trendy dieting approach emphasizes WHEN you eat, not necessarily WHAT you eat. There are many ways…
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Know Your Macros: Nutrient Breakdowns for Different Health Goals
We’re sure you’ve come across at least one yo-yo diet that severely cuts down—or eliminates—an entire food group. A great example? The keto diet, which cuts our carbohydrate macros. While these diets may deliver short-term results, they’re typically incredibly difficult and dangerous to stick to for a long period. Usually, extreme diets lead to a…
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Intimidated by Meal Prepping? 4 Expert Tips to Make It Easy
If you’re new to meal prepping, the idea of planning your weekly meals ahead of time can be overwhelming… to say the least. You might keep up with the latest “meal prep hacks” on social media but still have no idea where to begin. But meal prepping doesn’t have to be complicated. It should actually…
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Why Extreme Weight Loss Diets Never (Ever) Work
Today, we’re diving into a topic that’s near and dear to my heart: why extreme weight loss diets just don’t cut it. We’ve all been there, right? Seduced by the promise of quick fixes and overnight transformations. Maybe you were feeling determined to shed a few extra pounds and finally achieve your dream physique. But…
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How to Use Nutrition to Change Your Body Composition
While consistently hitting the gym and crushing your workouts is definitely brag-worthy, it’s hard to see results without taking a closer look at what’s on your plate. Nutrition isn’t just about counting calories or following the latest fad diet to get the results you want. It’s about nourishing and fueling your body with the right…
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5 Science-Backed Reasons You Shouldn’t Cut Out Carbs
As a child of the ‘90s, I was growing up when the Atkins Diet became massively popular. This low-carb, high-calorie diet promoted the idea that “carbs make you fat” and that you should definitely, absolutely cut out carbs for weight loss. As a result of growing up in a society that demonized carbohydrates, I’ve fallen…
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The Best Diet? The One You Don’t Do!
Ah yes, New Year’s Resolutions—we know them well. That special time to think up lofty ideals of how to change our lives for the better. While I’m not against New Year’s Resolutions, I’m certainly against the often unrealistic expectations many people set for themselves on January 1st (and beyond). The one that sneaks into most…
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Tasty Pre- and Post-workout Meal Ideas (with Macro Counts!)
Why does figuring out what to eat before and after your workouts feel so complicated? Between not wanting to feel too full before that obé Cardio Boxing class or not knowing how much to wait between breakfast and exercise, the pre-workout snack gets ditched. On the flip side, that slim time window between your workout…
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What Are Healthy Fats, and Why Do We Need Them?
As much as we all hate to admit it, many of us have been led astray by the narratives of diet culture. The low-fat foods craze of the 80s and 90s (hello, low-fat fro-yo) gave even healthy fats in food a bad rap—one that continues to dictate our food choices today. We tend to view…
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Working Out on An Empty Stomach: Yay or Nay?
As a trainer, one of the top questions I get asked by my clients is if they should eat prior to working out. If your morning routine includes an early workout sesh, the idea of eating a full breakfast can be daunting. Over the years, you may have even trained yourself to not feel hungry…
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Whole vs. Processed Foods: How to Tell the Difference
Like many things in life, food falls on a spectrum—enter whole vs. processed foods. On one end of the spectrum, we have whole foods. Whole foods are typically foods that are in their natural state with little to no processing or added ingredients. Some examples of whole foods include chicken breast, potatoes, and fruits and…
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Resting Metabolic Rate: How to Boost Yours
Did you know that your body expends energy (aka burns calories) just by existing? This is called your resting metabolic rate, or RMR. You may have heard of the term basal metabolic rate, or BMR which is very similar to your RMR—BMR is a subset of your RMR! The difference is your BMR is the…
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How to Actually Eat “Enough” Fruits and Vegetables
It’s common knowledge that fruit and vegetable intake is important for your health, offering a major source of nutrients. But just how many servings do we need to reap the benefits? According to Harvard Health, a total of 5 servings per day of fruits and veggies offers the most amount of health benefits, both short…
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Boosting Your Water Intake with Practical, Easy Steps
Why is water intake so important? We’re glad you asked! According to the National Association for Sports Medicine, the human body is 60% water. The fluid levels in our body are constantly fluctuating depending on our daily activities, such as sweating, urination and excretion, as well as respiration. Water is KEY to keeping our bodies…
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Food Cravings: Why Do We Get Them?
At one point or another, everyone has experienced a food craving. And while everyone is prone to these urges, research indicates that women are twice as likely as men to deal with them. The intense urge to eat a certain food can hit us when we least expect it, making it difficult to focus on…
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Post-Workout Smoothie Recipe: Chocolate Peanut Butter & Jelly Shake
The only thing we love more than a delicious shake? A delicious shake loaded with protein and nutrients to help you recover after a good sweat session. Enter Kat B.’s feel-good peanut butter and jelly post-workout smoothie—a quick, easy recipe to fuel the body and treat yourself. It’s all the tastebud nostalgia of childhood, paired…
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9 Micronutrients Essential to Your Diet—Plus the 101 on Supplements
Micronutrients—they sound important and health-related, but you probably have a lot of questions. What are they? Why do they matter? How much of which ones do you need? Is supplementation okay? Though they’re vital to human life, there’s a lot of confusion around tiny-but-mighty micronutrients—so we’re here to offer an introductory guide. First up, micronutrient…
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Why Your Blood Sugar Level Is Important (And How Exercise + Diet Help)
Imagine it’s Sunday, the ultimate day for indulgence and relaxation. You’re all set for a fabulous “Netflix and chill” session with your carefully curated queue and a tempting stash of treats at your fingertips (donuts for me). You’re ready to unwind and treat yourself to some well-deserved R&R. Little do you know, your blood sugar…
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Easy Healthy Recipe: Green Goddess Chicken Salad
Who doesn’t love a quick, yummy, and healthy meal? obé instructor, health coach, and nutritionist-in-training Kat B. dishes out one of her favorite easy healthy recipes, a green goddess chicken salad that’s perfect for any time of year—but especially as a refreshing summertime meal. “My favorite recipes are nutritious, delicious, and most importantly—full of joy,”…
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A Crash Course on Protein: Why Your Workout Routine Needs It
We all know we need a healthy, balanced serving of protein in our daily diet. But why, how much, and when?! Don’t sweat—obé fitness instructor and certified integrative nutrition health coach, David P., is here to answer all your questions. Why is protein beneficial for your body? As a trainer and nutrition coach, I’m fully…
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