Has life thrown you a curve ball? This article gives you 5 tips for getting back on track to achieving your health and fitness goals.

Looking to get fit but feeling unmotivated? Check out Rob’s story here.

An online weight loss coach is a professional resource that will help you to lose weight through customized fitness and nutrition plans. Online weight loss coaches work with you on a one-on-one basis to understand your current status, your goals, and formulate a plan that works for you.

Oftentimes when we hear the term, “personal health coach,” we write this off as an investment that is a luxury. We think to ourselves that we already know what we need to do to lose the weight, so why spend the money?

The biggest issue is that if you have already tried a method and it hasn’t worked, don’t you owe it to yourself to try something different? Second, if you know what to do and aren’t doing it, couldn’t you use the support of a coach to keep you accountable?

There’s no place like home—and nothing like a plan—for the holidays.

I’ve just returned from a quick #momventure to Nashville with my two teenagers and some friends from Montessori school who recently moved away from Kansas City.

For many of our clients dealing with parties, happy hours, holidays, and vacations while trying to achieve weight loss goals is anxiety provoking. I can relate. To me, the white knuckling (and resulting feelings of restriction) through parties, eating out, and just the ins and outs of life is the hardest part of following a nutrition plan.

Last Saturday I debuted as an NPC bikini competitor at the NPC Midwest Championship in St. Louis. This post will be short and sweet with pictures, a few stats, and a bit about what I'm doing this week. In short, it was a whirlwind weekend! I came, I saw, I kind of conquered (I didn't place, but getting on stage didn't kill me), and now I'm decompressing from it all!

I’m about eight weeks into my cutting/dieting process for preparing for a fitness competition. As I’ve written about before, I primed my body for this by doing about six months of reverse dieting.

'll cut to the chase as to how things are going. I just finished up my first month of training for a fitness competition with my bikini coaches.. So far I've lost about 5 pounds, 1% body fat, and an inch off of my waist, hips, and thighs. I've also increased all the weights on my lifts. So far, so good!

Have you heard of the WhatKateWore blog? It's a fashion blog that chronicles Kate Middleton's fashion - what she wore, where to get it, affordable knock-offs (RepliKates), etc. With all of The Crown hype (Season 4 really was amazing) my social media feeds have been flooded with news of the Royals - what they eat at the holidays, what the grandchildren call Camilla, which outfits have been repeated, how often they go to the bathroom, etc.

Last week marked 12 weeks since I began reverse dieting in preparation for training for a fitness competition. For the last 12 weeks my protocol has been as follows: reverse diet - eat between 1800 and 1900 calories/100 grams of protein per day; consistent resistance training - lift weights at least three times a week and focus on progressive overload; and do cardio at least two to three times a week.

Time for a check-in! It has been nine weeks since I started my reverse diet from 1500 to 1800 calories and started strength training 3-4 times a week in preparation for doing a fitness competition next spring.

I’m four weeks into a reverse diet and here’s where things stand:

I just finished up  my first week of reverse dieting.  Below is a recap of the  current protocol I’m  following and the results. 

Exactly five years ago, at age 42, I competed in my first (and only) fitness competition. Recently, in a goal setting session with my new life coach, I somewhat flippantly jotted down that among other things, ideal Jo would like to be doing fitness competitions on the regular. Isn’t this something everyone lists as a goal? Apparently not, because my coach commented that she found it intriguing that I put that down, and we should explore it.