by Stephanie Katona | Dec 17, 2025 | Diet and Nutrition, Fitness Tips and Advice
The holidays are here, and with them come endless parties, rich food, and flowing drinks. If maintaining your weight and staying in shape are on your wish list this season, a bit of planning and intention will go a long way. It takes determination, motivation, and...
by Stephanie Katona | Dec 8, 2025 | Diet and Nutrition
When life gets hectic, does every carb and chocolate bar suddenly call your name? You’re not alone. Stress has a way of hijacking even the best intentions. And for many of us, it shows up in our relationship with food. Here’s what’s happening: stress floods your body...
by Stephanie Katona | Nov 17, 2025 | Diet and Nutrition
How you treat yourself at mealtime says everything about how you value your leadership, your energy, and your ability to show up for your team. Actions speak louder than words. You can practice all the positive affirmations you want, but ultimately it’s the...
by Stephanie Katona | Nov 11, 2014 | Diet and Nutrition
Are you having trouble losing fat? Are you not sure what to eat and how often? Let’s keep it simple this week by adding in these 5 metabolism boosting foods to your grocery list. Making small changes towards your health each week is the key to long term...
by Stephanie Katona | Feb 26, 2014 | Cardio Fitness, Diet and Nutrition, Running
Carb loading is a technique used for long distance endurance events that surpass 90 minutes– running, cycling, and triathlons are the most common. Taper you’re training – before any endurance event it is important to decrease you’re training volume at least 7-10 days...
by Stephanie Katona | Feb 19, 2014 | Diet and Nutrition, Muscle Building, Strength Training
Eating enough – Most people who think they are eating a lot, are usually under eating in order to add muscle to their physique. First you should find out you’re BMR (calories burned at rest) in order to know how many calories you should consume to gain...
