From the first moments of 2015, I believed this year would be a season of shaking and shifting. Praying in my room at midnight on New Year’s Eve, I sensed that this would be a season of “crossing over”...
Welcome to the Renewal Fitness & Nutrition Coaching holistic fitness and health blog! This is where Christian faith meets healthy living, nutrition & exercise tips, product reviews and spiritual reflections for achieving lasting change.
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In this blog, we will address the question, “Should runners take probiotics?” by reviewing the scientific research behind probiotic use among runners to help you determine if you should...
Are you confused about carbohydrates and which ones you should eat? Let’s demystify carbohydrates and help you make informed choices for your health!
Is it hard for you to stay fit and healthy in the summer when your normal routine is thrown off? This blog will give you 5 tips to help...
Are you a runner or triathlete who deals with gastrointestinal (GI) distress when you run? Have your races been ruined or slowed down by digestive problems like nausea, bloating,...
If you want to improve your running times and performance, it’s essential to fuel properly. In this article, we will share some tips on how to fuel your runs...
Are you concerned about menopause weight gain and bone health? In this article we’ll explore the nutrition and exercise strategies that can help with symptom and weight management during menopause.
Do you have celiac disease or suspect that you might have it? Then this blog will help you better understand the symptoms, health concerns & gluten-free diet.
Do you need a sweet treat that is calorie-dense and provides sustainable energy? These Gluten and Dairy-Free High Protein Monster Energy Balls are a great treat
Do you experience regular digestive upset like bloating, gas, abdominal pain, irregular bowel movements, etc? While some of these symptoms will occur after eating certain foods for many individuals,...
In this blog, I will explain why diets don’t work and what works instead so you can finally reach your weight loss goals.
Hydration is an essential aspect of running if you want to perform and feel your best. This blog provides basic guidelines for hydration for running.
Considering weight loss surgery? This blog will help you weigh the pros and cons before making this life-changing decision.
Passing the RD exam is the last step to calling yourself a Registered Dietitian Nutritionist! This blog will provide resources and tips to study for and pass the RD...
Are you thinking about becoming a registered dietitian? This blog will help you learn about how to become a registered dietitian and what to know beforehand.
Struggling to lose weight or get healthy? One of the most important things you can do to succeed on your health & weight loss journey is to ask for...
Navigating Thanksgiving weekend and the holiday season is always tough for my weight loss clients and may be for you as well. Should you follow a strict diet and...
It’s not until our physical health is compromised that we really notice it, and at that point it affects everything: mental health, emotions, relationships (including our relationship with God),...
If you're experiencing fatigue, brain fog, frequent illness, digestive problems, trouble losing weight, or have been overdoing it on unhealthy foods and drinks, then it may be time to detoxify your body to heal and feel better.
Are you frustrated by gut health & digestive problems like stomach pain after meals, bloating, irregular bowels and gas? Confused about what the problem is because symptoms aren’t consistent?
In this blog, I will explain the difference between a registered dietitian and nutritionist and help you decide who you want to work with.
The best way to conquer food cravings is by getting to the root causes. These 7 tips to conquer food cravings will help you gain control
1. Begin with a breakfast smoothie 2. Naturally sweeten your snacks 3. Add veggies to baked goods 4. Sneaky soups and stews
In this blog you will find 10 ways to reduce your toxic load for better health and well-being. Read on to learn what to watch out for and easy...
Want to workout but are short on time? No problem! Try these 20-min workout routines to simplify things, which can be done at home or the gym
Want a simple and natural way to get glowing, hydrated skin? Try one of these DIY essential oil glow serum recipes!
In this review I will explain the benefits of Earth Runners sandals and earthing, and go over the details of each style offered so you can decide which is...
This 12-day health & fitness challenge will support your efforts to eat healthy, exercise, and manage stress. You can even win rewards for participating on Instagram!
A hearty, warming soup is perfect for the fall and winter seasons, and this Instant Pot ground turkey, sweet potato and kale soup is one you’ll want to try!
There are a number of natural ways to prevent and relieve lower back pain that you can start implementing right away. This blog will focus on general back pain...
If you experience muscle cramps in the middle of the night, here's a simple and natural hack to relieve them quickly...
This protein smoothie is my go-to breakfast every morning. It’s filled with nutrients that provide energy, can improve health, and keep you full.
Are you interested in utilizing essential oils as a natural option for health and wellness but have no idea how to use them? This blog (with video) will help...
One of the best things you can do to make better food choices and lose weight is to prepare healthy meals and snacks in advance. This way you’ll always...
Take the In-n-Out animal style fries idea and blend it with a much healthier veggie, and you have this fabulous Animal Style Cauliflower recipe that you and your family...
If I could give you one piece of advice about your lifestyle habits to make it far easier to make healthier food choices, it would be this: Eat Out...
Are you considering competing in the Rage Triathlon in Nevada? If so, this blog will help you decide and be better prepared if you choose to take it on....
Are you wondering if using a treadmill is a good workout? Or considering getting one but can't quite decide? In this article I’ll cover 9 benefits of treadmills, as...
How to Make Healthier Food Choices – Part 2 You probably already know that fruit is a healthy snack and vegetables are good for you. But when a bag...
Do you struggle more with knowing which foods are healthy to eat, or with making the best choice when confronted with various food options? Choosing healthy options can be...
Start making more of your own meals and you’ll save money while maintaining a healthy diet more easily!
I’ve been asked frequently what essential oils help with stress and anxiety, which is why I want to share with you some of the top oils and blends for...
You want to get stronger and push yourself from the start of the year? Then join us for this push-up, pull-up, plank challenge - what I'm calling the Triple...
What we eat has a direct impact on mental and physical health. Some foods can worsen feelings of stress and anxiety, while others provide relief.
“Which diet is best?” “Which diet should I do?” “What do you think of ____ diet?” I often get questions like this when people find out I’m a nutritionist....
MudWtr is a low-caffeine coffee alternative made with chai tea, cacao, turmeric, and medicinal mushrooms that provides many health benefits. The problem is, at $40 for a 30-serving supply,...
Most of us know that achieving our weight goal is mostly an issue of calories in vs. calories out. This is true whether you want to lose, maintain, or...
ESSENTIAL OILS FOR FITNESS Want a boost to your workouts, weight loss, and recovery?Then join me for the Essential Oils for FitnessMasterclass! WHAT IT IS:This 60-minute online class will...
Would you like to learn more about how essential oils work, which oils to use for your situation, or want to try some before you buy? Then join me...
Are you interested in doing the Legacy Triathlon and want to know more about it? Or are you new to the sport of triathlon and want to find a...
Do you want to eat healthier but feel a sense of overwhelm? Like you’re going to have to create an entirely new grocery list and find new recipes and...
Do you want to get into shape but feel hindered by lack of motivation? Do you want to feel motivated and empowered in life in general but aren’t sure...
Join me this summer for the SUMMER SERIES: 5 weeks of FREE fitness & nutrition classes!
You’ve probably heard about essential oils and may be wondering: Could a natural means of supporting your health actually work? Are essential oils safe? If so, how are essential...
I have given you a variety of exercises that can be used for either a full workout or to pick and choose from to add into your normal routine....
Is there a natural deodorant that works? Is it really better than deodorant with aluminum? Why does it seem to cause more odor? Is a clean deodorant...
Like the “Freshmen 15”, 2020 brought us the “COVID 19” - an extra 19 pounds that crept up on us! Once the reality hit that your body has changed,...
From a lot of time spent online researching, shopping and testing things around the house, I’ve pulled together a list of some of my favorite health and fitness items...
Whatever your reason for enjoying a glass of wine, it can be an occasional part of a healthy lifestyle. And if you’re going to indulge anyway, then I would...
Don’t jump straight for the bottles of pills or sugary cough drops that can actually repress immune function, harm your gut and damage your long-term health. Instead, try using...
Do you need some workout ideas you can do at home or outdoors? This workout is designed for partners so you can do it with a friend or significant...
So what's your best option? Trying to workout at home with the possibility of finding a YouTube workout video that fits your needs, or getting an online...
Consider this…have you or anyone you know struggled with infertility? Hormone imbalances? What about cancer? Our beauty routines may have contributed to these very real struggles. Did you know...
Core sliders, also knows as core gliders or gliding discs, are thin discs (usually plastic) about the size of an appetizer plate that are used for strengthening your midsection. However, they can also be for some serious leg strengthening, and even for targeting the upper body. Their versatility and cost effectiveness makes them a great tool for overall body toning.
This blog will give you several workouts you can do at home to improve both muscle strength and cardiovascular health, along with tips on what equipment to use and...
What is mushroom coffee? Is it good for you? Should you drink it? If you are on social media or explore health blogs much, you may have seen an...
you going crazy trying to #stayhome during this COVID-19 crisis? Are you craving to be free and go back to normal? Here's how to manage the boundaries to better your health
What do you do when you can’t get to the gym, can’t afford a membership, or are forced to figure out how to workout at home – such as...
This triathlon, in my opinion, was...okay. Of course, racing is always a cool experience and I did have lots of fun. But compared to my previous triathlon that had...
Truth be told, I didn't used to understand the use of trekking poles, unless it was someone older who needed the stability, or for the really hard core hikers...
Here is my recipe for some super sweet, rich-tasting oats that allow you to eat chocolate for breakfast...or lunch or snack! Feel free to omit any items you don't...
How can you set and keep successful new years resolutions this year? Here are some simple tips for how to set goals that will set you up for transformation and success
We want to be good enough to succeed in a career and get affirmation on a job well done; good enough for that guy who just won't give you...
Finding motivation to stick with a weight loss plan can be incredibly hard, but it’s also essential to long term success. Are you still looking for or struggling to...
My PlayTri Desert Triathlon Review will help you with some beginner triathlon tips and understanding of what this race is like.
What is Mushroom Hot Cocoa and Coffee? The mushroom hot cocoa and coffee recipe in this blog is a delicious way to spice up your favorite hot beverage with...
What’s one of the biggest benefits of a medicine ball workout? One of the best part of doing a medicine ball workout is that it can be done anywhere!...
Work starts early, your morning is rushed, and by the end of a long day and frustrating commute, you’re stomach is growling and you’re too exhausted to hit the...
Need a healthy snack that doesn't require cooking? Try these vegan homemade no-bake protein bars with superfoods and fiber
.As I write this, it is National Margarita Day. It’s such a great drink, we had to dedicate an entire day to celebrating it! But wait, this is a...
This is definitely the easiest and most appealing fit tip of all, because who doesn’t like to sleep? Not only does it feel great, but spending more time in...
Want to know one of the quickest ways to lose weight and get in better shape? Cut out added sugars and artificial sweeteners from your diet! I know, it...
What is the best and quickest ways to lose fat weight? Eat whole, natural foods! This principle seems almost too obvious and simple to be true, which is why...
How can you get ripped effectively and efficiently? Do drop sets. (Women, don’t worry, this won’t make you bulky or have muscles like a guy! This will help give...
Are you eating enough protein? Not eating enough protein is a common problem, especially for women, and one that could make a drastic difference in your physical appearance and...
Are you bored at the gym or not seeing progress in your strength and endurance? Workouts can get dull when you do the same thing over and over, especially...
If I had to pick just one piece of equipment to use for regular workouts, it would probably be a kettlebell. Sure, you can do many of the same...
Should you do yoga? What is it good for? Is it just for spiritual people, vegans, hippies, or trendy fitness types? The simple answer: Nope! It’s good for just...
No time for lengthy workouts? If you only have a few minutes here and there to squeeze in exercise, then try this… Fit Tip #18: Do 3-Minute Commercial Break Workouts!...
You go into the gym. Do some squats, follow it up with some lunges, do a few sets of chest presses, and finish with a jog on the treadmill....
If I could recommend one daily supplement habit, this would be it – take turmeric! Being healthy and fit is about much more than looking good. It’s also about...
“Eat your vegetables!” It sounds just like your mom, right? But Mom (or Dad, or Grandma) was right. Eating vegetables is one of the best things you can do to...
Did you know that simply giving your digestive system about 14-16 hours to rest a few times a week can have a profound impact on your health, energy, and...
If you want one exercise that will work you whole body, challenge your balance, and improve mobility, then read the rest of this blog to find out what it...
Regardless of your fitness level, walking is one of the easiest thing you can do anywhere, anytime for better health. While it’s not exactly the best method of cardio...
Want to improve your digestion, immune system, and gut health? Reduce bloating and feel better by eating more fermented foods this year! It’s one very simple change you can...
Short on time but want a killer workout? This fitness tip will help you do just that! We’ll talk about how to use an upper/lower body superset workout to...
Want to get more lean, cut and toned? There’s one very easy change to your dining habits that can make a big difference. Alcohol. If you don’t drink alcohol,...
Want a fun way to mix-up your workout, improve coordination, and help with weight loss? Try the Bosu Balance Trainer! That’s Fit Tip #7 for a healthier 2018: Try Bosu...
Feel better, improve your posture and reduce back, shoulder and neck pain with this one simple fit tip for 2018! Fit Tip #6 for 2018: Stretch Your Back We...
Problems with digestion? Bloating? Blood sugar levels? You might want to try this next fitness & health tip for 2018. Fit Tip #5 – Drink Apple Cider Vinegar Sure,...
Need one great exercise idea to help you get fit this year? Don’t get side-tracked and fooled by super crazy exercises you see on Instagram. They might look cool,...
Weight lifting is a KEY component of a healthier life, body, and mind! If you’re not already doing it – start! Even if you can’t do weights due to...
Want to get fit in 2018? Don’t focus so much on the tiny details like which exact weight training program is the best and which exact diet you should...
With the new year comes new goals. Even if you’re not a resolution-maker, there’s something about a new year that feels like a fresh start and can be very...
Do you have a pair of push-ups bars but are bored of so many push-ups? Or, you’re thinking of getting them but need more reasons to get them so...
Living in L.A., it’s not uncommon to see people walking down the sun-soaked street or around the local Whole Foods with a yoga mat strapped around their back, looking...
There’s something so sweet and nostalgic about warm hot cocoa on a cold winter day. Not that I really know what a “cold winter day” is anymore living in...
If you’re looking for a workout routine that’s fast-paced and will leave you with that tired, accomplished feeling, gets you in and out of the gym quickly, and will...
Need a simple workout without much equipment that you can do outdoors? Try this one that I recently did with my client using only a ProSource medicine ball and...
After a tough leg workout this morning, I realized I didn’t have many good carbohydrate sources for a post-workout meal. So I randomly decided to make a healthier, low-sugar,...
Are you working to lose or maintain your weight but not sure how to make it through the big holiday meals? I can’t tell you how many conversations I’ve...
Halloween just ended…with many candy wrappers in its wake. Thanksgiving is around the corner with all of its turkey and gravy, cream-laden potatoes, and pumpkin pie. Within a month,...
Sleep doesn’t always come easy, does it? Work and relationship stress, never-ending to-do lists, and pinging phones can make falling asleep difficult, if not impossible. Am I right? But...
Dianne’s Challenge: Fit for Wedding continues. This was one of my favorite episodes. A really fun workout circuit at Real Fitness in Playa Del Rey. I love this gym...
I’m super excited to be launching this new series with ProSourceFit.com about my client’s weight loss challenge. She’s trying to lose 20-30 pounds for her wedding in 4 months....
You muster up enough energy and discipline to get yourself to the gym, and proceed to workout for an hour the best way you know how. Then you hope...
Have you ever worked out your legs so hard that you could barely sit down to go to the bathroom without wanting to yell a curse word? Or worked...
It finally happened! The shiny rock is on your left ring finger. You’ve booked an appointment to try on wedding dresses. You’re imagining standing in front of a crowd...
The Quick, Do-Anywhere Leg Workout Routine Stuck at home, a hotel room, or just not sure what to do when you get to the gym? Try this circuit for...
What is an Acupressure Mat? The first time I saw the ProSource Acupressure Mat, my response was (like many): What is that? A large foam mat covered in cotton...
Busy morning and short on time? Stuck at the office and missed your spin class? Don’t skip your workout when life gets busy. Sure, you may only have 10-15...
Protein bars. Such a great invention – a life saver when you’re hungry and stuck on the road, between meetings, or traveling and need a healthy snack. Then again,...
“What should I eat to lose weight?” This is one of the most common questions I hear, and also one I love to help answer. It’s also a big...
I was lucky enough to be featured in VoyageLA Magazine this month. Once it went up, I realized the interview questions and recap really drew out a lot of...
Not sure what foam rollers are for? Or how to correctly use them? Many people that I train own foam rollers and yet don’t fully understand their purpose or...
Who doesn’t love the combination of chocolate and peanut butter? Well, I guess some people don’t, but I don’t understand them. Unfortunately, it’s not exactly a healthy combination, with...
Have you ever thought, though, that a daily gym routine can actually be about far more than vanity or even health? Many areas of our spiritual, emotional, and mental...
If you’re bored of oatmeal, rice cakes or eggs for breakfast, or you’re not alone. When you’re trying to lose weight or just live a fit, healthy life, your...
Are you thinking about doing an NPC Bikini competition? Then this blog is for you, intended to save you some time and stress as you try to figure out...
You probably have a gym membership, have an idea of how to stay in shape, and know what to eat. So why pay someone to help you workout and...
As often happens on Instagram, images of delicious, healthy-looking food capture my attention, but upon viewing the recipe, I am let down because it is either 1) Not as...
An indulgent, healthy breakfast doesn’t need to be boring. Get in lots of protein in the morning (or anytime!) with a burst of flavor. No need for bland protein pancakes....
Can I be vulnerable with you? As much as I like to cheer others onto succeed at their goals and overcome fears, I find that quite often, I am just...
How often do you think about your thoughts about eating? Probably sounds like a weird question, huh? So often we eat and drink mindlessly…until the scale creeps up or...
As I stated in a previous blog, I am in preparation for my first fitness competition – an NPC Bikini show in March 2016. I shared this info because...
Want a shoulder workout routine you can do anywhere? This quick and easy workout you can do at home, on vacation, or outside, and it’s ideal for busy moms,...
You finally decided to get serious about weight loss and make this the year of transformation. You’re going to the gym four days a week, you’re eating well, and...
Do you want to stay the same this year? I would guess your answer to that is “No”. Who wants to stay exactly the same, year after year, never...
What’s more fun during the holidays than baking sweet treats in a cozy kitchen while Christmas music plays and the familiar scent of cinnamon and spice warmly surrounds you?...
Winter weight gain is NOT inevitable! In fact, it’s simple to avoid - IF you’re prepared.
Stop. Right now. Stop that. That thing you do, where you look at the massive goal in front of you that looks like a mountain, and tell yourself you’ll...
Are you going low-carb because someone else said it’s the most effective way to lose weight? Are you using Twitter to increase business because it worked for a friend?...
Is food your source of comfort? Many of us struggle to lose weight or achieve the muscle tone we’re looking for due to using food as a coping mechanism....
From the first moments of 2015, I believed this year would be a season of shaking and shifting. Praying in my room at midnight on New Year’s Eve, I...
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